There's no single nutrient responsible for energy production in the body. Macronutrients, vitamins, minerals, and trace elements work closely together to provide the ingredients your body needs for healthy energy support. You may be most familiar with carbohydrates or B vitamins and their role in energy production because they get the most attention, but iron is another essential energy-producing trace element that can't be ignored.

 

Iron supports healthy energy levels in several ways, including normal oxygen transport and red blood cell production.¹ Iron levels can change, depending on how recently you consumed iron. The best assessment of one’s irons status is via a serum iron test which measures how much iron is in your blood.2 When iron stores are low, the body can't make enough healthy red blood cells to transport oxygen, impacting energy levels. You also need iron for energy metabolism, the process of creating energy.¹

 

This article will explore the close relationship between iron and your energy levels and provide tips to help you get enough.

 

What is Iron?

 

Iron is an essential trace element, which means it's only required in small quantities but is still necessary for maintaining health and well-being. Many foods contain iron, but there are two distinct types:³

 

• Heme iron is found in animal sources, such as red meat, poultry, and fish

 

• Non-heme iron is found in plant sources, including beans, whole grains, and green leafy vegetables.

 

Non-heme iron is less bioavailable than heme iron, which means it's harder for your body to absorb and use. Compounds in plant foods can also interfere with absorption. For example, phytic acid, a compound in whole-grain products, can reduce iron absorption. Polyphenols, found in tea or red wine, can also inhibit absorption.²

 

This lower bioavailability doesn't mean non-heme iron isn't beneficial. It just means that people who don't include heme iron in their diet may need to pay special attention to their iron status. It's estimated that around 25% of dietary heme iron gets absorbed, and 17% of dietary non-heme iron gets absorbed.²

 

 

Iron and Energy Production

 

Iron's role in energy production is critical. It's a cofactor for energy production, plays a role in forming and maintaining normal red blood cells, and supports oxygen transport around your body.

 

Iron and Healthy Blood Formation

 

Iron plays a significant role in forming healthy red blood cells alongside several other essential nutrients, including vitamins B2, B6, folate, and B12. Together these micronutrients support healthy red blood cell formation and the maintenance of normal red blood cells.⁴

 

Hemoglobin, the protein that carries oxygen in red blood cells from your lungs to tissues throughout your body, requires iron to function properly. 5 Myoglobin, the protein that brings oxygen to muscles and connective tissue, also needs iron.6 As a result, if iron stores in the body are low, oxygen delivery to cells and tissues could be impacted, which can impact energy levels.

 

Iron is a Cofactor in Cellular Energy Production

 

Iron is also a critical cofactor for enzymes involved in energy metabolism, including adenosine triphosphate (ATP). ^{7 8} ATP, generated inside the mitochondria as part of cellular respiration, is used to fuel all activities in the body.

 

Low levels of iron can cause a decrease in ATP production, leading to fatigue. ³ Even if iron levels aren't clinically low, it's possible to have less than optimal levels that may contribute to feeling tired. ⁹

 

A randomized control study examining healthy premenopausal women found that those with lower iron levels (but not clinically below normal) who took iron supplements noted a more significant reduction in fatigue scores than those who didn't. ¹⁰ Similar results were found in a study on women with fatigue and low iron stores (but not clinically low) who noted improved energy scores after taking iron supplements. ¹¹

 

Iron, Energy, and Physical Activity

 

Studies suggest that low iron status contributes to alterations in whole-body metabolism and energy production in otherwise healthy people during exercise.¹² This alteration means lower than normal iron levels may impact energy levels when engaging in physical activity.

 

On the other hand, one study found that women with borderline iron levels who took iron supplements saw small but significant improvements in VO2 max (a measurement of oxygen utilization that represents aerobic fitness) compared to placebo.¹³

 

Less than optimal oxygen delivery to the muscles can adversely impact athletic performance.¹⁴ A study on healthy athletes found that four weeks of iron supplementation supported healthy energy after exercise compared to those who didn't take the iron supplement.¹³

 

 

What Are Iron's Other Essential Functions?

 

Energy production and oxygen utilization are significant, but iron also plays a role in other essential functions in your body, including:

• Healthy brain development during pregnancy.¹⁴
• Healthy cognitive development in children ages 3 to 18 years old.¹⁵
• Adult cognitive function.¹⁵
• Normal immune function.¹⁶

 

How To Support Iron Absorption and Transport

 

You can support your body's ability to absorb, utilize, and transport iron in several ways.

 

Focus on Heme Iron Intake

 

As you learned above, heme iron is the most readily absorbed form of iron. Both types of iron are absorbed in your small intestine, but non-heme iron has to go through more steps for absorption.² If you don't follow a vegan or vegetarian diet, even small amounts of animal protein could help you absorb more iron.

 

Studies suggest pairing animal products with non-heme iron could also help increase absorption. ¹⁷ A peptide called MFP factor found in meat, fish, and poultry improves vegetarian iron absorption.² It's still possible to meet iron needs if you only eat plant-based foods, but it may require more careful planning, and sometimes supplementation is necessary.

 

Pair Iron-Rich Food or Supplements with Vitamin C

 

Ascorbic acid (vitamin C) increases the absorption of non-heme iron into the bloodstream. ¹⁸ It helps convert iron to a form easier for your body to absorb. Vitamin C also helps transfer iron to a molecule called transferrin that transports iron in the cells. ¹⁹

 

Food sources of vitamin C like citrus, strawberries, dark leafy greens, and bell peppers can help facilitate iron absorption from both heme or non-heme iron, or supplemental forms of vitamin C can also help.²

 

Time Iron Intake Away From Calcium

 

Calcium inhibits iron absorption, although the exact reason why is not fully understood. ²⁰ Studies have even found that drinking an iron-fortified milk product did not increase iron levels, likely due to the inhibitory effect of calcium.²⁰

 

Calcium-containing foods include dairy products like milk, yogurt, and cheese or fortified alternatives like almond or oat milk. Other calcium sources include edamame, tofu, kale, turnip greens, and broccoli. If you take calcium and iron supplements, try to take them at different times of the day.

 

Ensure Adequate Intake of Iron Supportive-Nutrients

 

Vitamin B2 (riboflavin), Vitamin A, and copper are all needed for normal iron metabolism.^{21 22 23} You can find vitamin B2 in many foods, but dairy products, liver, and lean meats are especially high.

 

Vitamin A is found in eggs, liver, bright orange or red foods like sweet potato or carrots, and leafy greens like spinach and kale. Copper is found in shellfish, organ meats, nuts, and seeds. Supplemental forms of these nutrients taken in combination with iron can also be supportive.

 

Iron and Energy: A Dynamic Duo for Your Health

 

Iron is a critical nutrient for energy, but it's also important to note that too much iron can adversely impact your health. Iron needs also change throughout your lifespan depending on age, gender assigned at birth, and health status, so understanding your current iron status is important.

 

If you are concerned about your iron levels, consider working with a qualified healthcare practitioner who can help you identify any gaps in your diet and whether supplementation may benefit you.

 

 

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 Barney J, Moosavi L. Iron. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 11, 2022.

 

2 Pfeiffer CM, Looker AC. Laboratory methodologies for indicators of iron status: strengths, limitations, and analytical challenges. Am J Clin Nutr. 2017 Dec;106(Suppl 6):1606S-1614S. doi: 10.3945/ajcn.117.155887. Epub 2017 Oct 25. PMID: 29070545; PMCID: PMC5701713.

 

3 Moustarah F, Daley SF. Dietary Iron. In: StatPearls. Treasure Island (FL): StatPearls Publishing; October 22, 2022.

 

4 Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.

 

5 Gozzelino R, Arosio P.. Int J Mol Sci. 2016;17(1):130. Published 2016 Jan 20. doi:10.3390/ijms17010130

 

6 Vanek T, Kohli A. Biochemistry, Myoglobin. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 18, 2022.

 

7 Puig S, Ramos-Alonso L, Romero AM, Martínez-Pastor MT. The elemental role of iron in DNA synthesis and repair. Metallomics. 2017;9(11):1483-1500. doi:10.1039/c7mt00116a

 

8 Kim SL, Shin S, Yang SJ. Clin Nutr Res. 2022;11(4):316-330. Published 2022 Oct 27. doi:10.7762/cnr.2022.11.4.316

 

9 Al-Naseem A, Sallam A, Choudhury S, Thachil J. Clin Med (Lond). 2021;21(2):107-113. doi:10.7861/clinmed.2020-0582

 

10 Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012;184(11):1247-1254. doi:10.1503/cmaj.110950

 

11 Verdon F, Burnand B, Stubi CL, et al.. BMJ. 2003;326(7399):1124. doi:10.1136/bmj.326.7399.1124

 

12 Frise MC, Holdsworth DA, Johnson AW, et al. Sci Rep. 2022;12(1):998. Published 2022 Jan 19. doi:10.1038/s41598-021-03968-4

 

13 Brownlie T 4th, Utermohlen V, Hinton PS, Giordano C, Haas JD.. Am J Clin Nutr. 2002;75(4):734-742. doi:10.1093/ajcn/75.4.734 14 Jáuregui-Lobera I.. Neuropsychiatr Dis Treat. 2014;10:2087-2095. Published 2014 Nov 10. doi:10.2147/NDT.S72491

 

14 McKay AKA, Pyne DB, Burke LM, Peeling P. Iron Metabolism: Interactions with Energy and Carbohydrate Availability. Nutrients. 2020;12(12):3692. Published 2020 Nov 30. doi:10.3390/nu12123692

 

15 EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of a health claim related to Iron and necessary for the cognitive development of children pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal 2009; 7(11):1360. [9 pp.]. doi:10.2903/j.efsa.2009.1360.

 

16 Beard JL. Iron biology in immune function, muscle metabolism and neuronal functioning. J Nutr. 2001;131(2S-2):568S-580S. doi:10.1093/jn/131.2.568S

 

17 Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010;91(5):1461S-1467S. doi:10.3945/ajcn.2010.28674F

 

18 Atanassova BD, Tzatchev KN. Ascorbic acid--important for iron metabolism. Folia Med (Plovdiv). 2008;50(4):11-16.

 

19 Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. In: StatPearls. Treasure Island (FL): StatPearls Publishing; April 21, 2022.

 

20 Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022;7(24):20441-20456. Published 2022 Jun 10. doi:10.1021/acsomega.2c01833

 

21 Aljaadi AM, Devlin AM, Green TJ.. Nutr Rev. 2022;81(1):114-132. doi:10.1093/nutrit/nuac043

 

22 Gamble MV, Palafox NA, Dancheck B, Ricks MO, Briand K, Semba RD. Eur J Clin Nutr. 2004;58(10):1396-1401. doi:10.1038/sj.ejcn.1601982

 

23 Collins JF, Prohaska JR, Knutson MD. Metabolic crossroads of iron and copper. Nutr Rev. 2010;68(3):133-147. doi:10.1111/j.1753-4887.2010.00271.x

To the untrained eye, all diamonds may appear the same. But to a jeweler, the quality of a diamond is determined by how well it measures up against the 4 C’s: cut, clarity, color, and carat. Together, these four characteristics assess the quality and value of a diamond.

 

You can make the same analogy when it comes to metabolic health. Even if it’s not apparent from the outside, your metabolism may not function at its best without its own set of four C’s.

 

Many nutrients influence metabolic health, but calcium, choline, chromium, and copper are four nutrients that stand out when it comes to metabolism. They may not be precious gems, but they are essential elements that can help you achieve and maintain a healthy metabolism.

 

What is Metabolic Health?

 

Metabolism is the process where the body converts the food you eat into energy. Macronutrients—protein, carbohydrates, and fats—are converted into energy, which is used to power cells to help you move, think, and breathe.

 

Your metabolic health reflects your body’s ability to generate and optimally use or store this energy. When metabolic health is working well, your body can maintain an optimal balance between energy production and storage.¹ A healthy metabolism supports healthy body weight, sleep quality, and other physiological processes.²

 

Metabolism is complex and involves many pathways, but some are particularly important for maintaining metabolic health.

 

 

How Do the 4 Cs Contribute to Metabolic Health?

 

Macronutrients get most of the credit for their role in metabolic health, but micronutrients are just as essential. Without micronutrients (vitamins and minerals needed in smaller amounts), the body can’t use protein, fat, and carbohydrates.²

 

These specific vitamins and minerals support a healthy metabolism by acting as cofactors or catalysts for essential reactions like energy production and hormone regulation that keep your metabolism running smoothly.³

 

• Cofactors are considered helper molecules that are needed for biochemical processes. Without cofactors, these reactions can’t occur

 

• Catalysts are substances that help speed up a reaction without being consumed. Think of them as the spark that ignites a reaction, allowing it to take place quickly and efficiently.

 

Metabolic health is impacted if one of these nutrients is missing or not in the proper ratios. Chromium, calcium, choline, and copper are essential nutrients for a healthy metabolism.

 

Macronutrient Metabolism

 

Chromium, a trace mineral found in foods like whole grains and broccoli, plays a role in the metabolism of all three macronutrients, possibly through its influence on insulin.⁴

 

Carbohydrates break down into glucose, the body’s primary energy source. Insulin helps transport glucose from the blood into cells to maintain healthy blood sugar levels already in the normal range.⁵ Chromium supports healthy insulin function to facilitate carbohydrate metabolism and helps ensure that blood sugar levels remain within an optimal range.⁶

 

Insulin can also influence the normal production and breakdown of fats and proteins through their respective pathways, so chromium keeps these essential metabolic processes running smoothly.⁵

 

Energy Production

 

The primary function of metabolism is to create cellular energy from your food. Calcium, found in dairy and leafy greens, is usually noted for its influence on bone health, but it also contributes to energy metabolism through its role in creating adenosine triphosphate (ATP).

 

Your cells can’t directly use glucose for energy; instead, glucose goes through a series of steps to become ATP. ATP is the energy-carrying molecule used by cells to power your metabolism. An adequate amount of calcium is essential for this process via its influence on energy-creating enzymes.⁷

 

Calcium helps stabilize several enzymes needed for energy production, like glyceraldehyde phosphate dehydrogenase, pyruvate dehydrogenase, and ketoglutarate dehydrogenase. These enzymes are part of the cycle that turns glucose into energy. ⁸

 

Copper, a trace mineral found in shellfish and nuts, also contributes to normal energy production. Research suggests that every cell in your body needs copper for healthy metabolic function. It acts as a cofactor for enzymes inside the mitochondria—the energy-producing organelle inside your cells (where ATP is created).⁹

 

Cellular respiration is another word for energy production, and it requires oxygen to occur. Cytochrome C oxidase, the final enzyme that helps cells convert oxygen into energy, requires copper to properly function.^{10 11}

 

The action from this enzyme is considered a rate-limiting step, which means energy production may be affected if it isn’t working correctly. In this way, copper helps to regulate ATP production and support cellular energy needs.

 

 

Lipid Metabolism

 

Lipid metabolism is the process of breaking down fat into energy and other products. Choline is a nutrient known for its role in producing essential molecules like phosphatidylcholine.

 

The structural integrity of the cell and mitochondrial membrane relies on phosphatidylcholine. Phosphatidylcholine is one of the essential lipids that make up cell membranes. The cell may not form properly without adequate choline, which could affect normal fat metabolism and energy production.¹²

 

Choline also helps export and package lipidsin very low-density lipoproteins (VLDL). VLDL are lipid particles that transport lipidsto the liver for use or storage. The metabolism of these lipids relies on a proper level of choline in the body.¹²

 

Homocysteine Metabolism

 

Homocysteine is an amino acid produced in the body through protein metabolism. While high levels of homocysteine have been associated with health concerns, healthy levels of homocysteine have been associated with better cognitive function and overall positive health outcomes. Keeping homocysteine at normal levels also benefits healthy blood vessels and heart function.¹³

 

Several lifestyle and nutrition factors influence healthy homocysteine balance, including choline. Choline is a precursor for betaine, a compound that helps convert homocysteine into a form that can be metabolized and removed from the body.

 

Studies show people who eat more foods containing choline may have lower homocysteine levels.¹⁴ According to a study in the American Journal of Clinical Nutrition, supplementing with choline also has been shown to lower homocysteine levels in healthy men.¹⁵

 

 

Takeaway: Consider the 4 C’s for Metabolic Health

 

Just as you’d consider the characteristics that make up a quality diamond, make sure you include enough of these four nutrients—calcium, chromium, choline, and copper—to support your metabolic health.

 

A healthy metabolism is critical for keeping your body running optimally. These four nutrients are essential to keep all the pathways involved in cellular energy production, storage, and use running smoothly.

 

 

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 Lotta LA, Abbasi A, Sharp SJ, et al. Diabetes Care. 2015;38(11):2177-2187. doi:10.2337/dc15-1218

 

2 Fernández-Verdejo R, Moya-Osorio JL, Fuentes-López E, Galgani JE. Metabolic health and its association with lifestyle habits according to nutritional status in Chile: A cross-sectional study from the National Health Survey 2016-2017. PLoS One. 2020;15(7):e0236451. Published 2020 Jul 22. doi:10.1371/journal.pone.0236451

 

3 Huskisson E, Maggini S, Ruf M. The role of vitamins and minerals in energy metabolism and well-being. J Int Med Res. 2007;35(3):277-289. doi:10.1177/147323000703500301

 

4 Vincent JB, Lukaski HC. Chromium. Adv Nutr. 2018;9(4):505-506. doi:10.1093/advances/nmx021

 

5 Vargas E, Joy NV, Carrillo Sepulveda MA. Biochemistry, Insulin Metabolic Effects. In: StatPearls. Treasure Island (FL): StatPearls Publishing; September 26, 2022.

 

6 Hua Y, Clark S, Ren J, Sreejayan N. J Nutr Biochem. 2012;23(4):313-319. doi:10.1016/j.jnutbio.2011.11.001

 

7 Griffiths EJ, Rutter GA. Mitochondrial calcium as a key regulator of mitochondrial ATP production in mammalian cells. Biochim Biophys Acta. 2009;1787(11):1324-1333. doi:10.1016/j.bbabio.2009.01.019

 

8 Fink BD, Bai F, Yu L, Sivitz WI. Regulation of ATP production: dependence on calcium concentration and respiratory state. Am J Physiol Cell Physiol. 2017;313(2):C146-C153. doi:10.1152/ajpcell.00086.2017

 

9 Gupta A, Lutsenko S. Future Med Chem. 2009;1(6):1125-1142. doi:10.4155/fmc.09.84

 

10 Kadenbach B. Regulation of cytochrome c oxidase contributes to health and optimal life. World J Biol Chem. 2020;11(2):52-61. doi:10.4331/wjbc.v11.i2.52

 

11 Horn D, Barrientos A. Mitochondrial copper metabolism and delivery to cytochrome c oxidase. IUBMB Life. 2008;60(7):421-429. doi:10.1002/iub.50

 

12 Zhu J, Wu Y, Tang Q, Leng Y, Cai W. The effects of choline on hepatic lipid metabolism, mitochondrial function and antioxidative status in human hepatic C3A cells exposed to excessive energy substrates. Nutrients. 2014;6(7):2552-2571. Published 2014 Jul 9. doi:10.3390/nu6072552

 

13 Kumar A, Palfrey HA, Pathak R, Kadowitz PJ, Gettys TW, Murthy SN. The metabolism and significance of homocysteine in nutrition and health. Nutr Metab (Lond). 2017;14:78. Published 2017 Dec 22. doi:10.1186/s12986-017-0233-z

 

14 Cho E, Zeisel SH, Jacques P, et al. Dietary choline and betaine assessed by food-frequency questionnaire in relation to plasma total homocysteine concentration in the Framingham Offspring Study. Am J Clin Nutr. 2006;83(4):905-911. doi:10.1093/ajcn/83.4.905

 

15 Olthof MR, Brink EJ, Katan MB, Verhoef P. Choline supplemented as phosphatidylcholine decreases fasting and postmethionine-loading plasma homocysteine concentrations in healthy men. Am J Clin Nutr. 2005;82(1):111-117. doi:10.1093/ajcn.82.1.111

The number of supplements on the global market is overwhelming for consumers and even for medical professionals. On the one hand, more choices are beneficial; on the other hand, there’s more opportunity for subpar quality and product variability.

 

The sheer number of supplements makes it hard for regulators to track. Supplement researchers and allied health professionals suggest that there simply aren’t enough testing methods or adequately trained professionals to analyze every product on the market.1

 

As a result, it’s not a surprise that the general public may question the value of professional-grade supplements versus less expensive options. After all, why pay more for something that looks identical from the outside? But the reality is that there can be a big difference between the two.

 

Let’s take a closer look at professional-grade supplements and why they are worth it for you and your health.

 

What Does “Professional-Grade” Mean?

 

Regulations for dietary supplements vary between geographical locations. For example, one country may only allow very specific health claims on its supplement bottle labels, while another may allow more. Other countries may limit specific ingredients or additives, while others may not.

 

Food Business Operators (FBOs) play the most critical role as they supply ‘Food Supplements’ to the consumers. Their primary responsibility is to ensure that any food supplement being supplied is not only safe, but nutritious.

 

“Once a FBO has clearly understood their responsibilities and has implemented regulatory requirements including an efficient food safety management system and is committed to maintaining it consistently, it will result in consistency in delivery of safe food [supplements] and ultimately a healthy society and world food security.”

 

Professional-grade supplements bridge this gap in consumer safety and trustworthiness by formulating products that meet high quality control standards. They help consumers feel confident the product contains what it says it does and that it’s in a form and dosage that can be effectively used by the body. It also often means that ingredients are sourced from reliable vendors, so there’s no question about the quality.

 

 

Here’s Why Professional-Grade Supplements ARE Worth It

 

Professional-grade supplements verify their products with third-party testing and meet self-assigned rigorous standards for purity and potency, so you know you are taking a pure, evidence-based product. An evidence-based product means that there is scientific evidence to support the claims made about the product and on the dosages chosen.

 

These products also tend to have good reputations in the industry for integrity and relationships with healthcare professionals they want to maintain. They do so by continuing to produce products that meet their stringent standards.

 

Let’s look at how this is all accomplished:

 

Professional-Grade Products Use the Highest Quality Raw Ingredients

 

Professional brands source raw materials (ingredients in the supplement) from known and trusted suppliers. This means that a company will set standards not just for their own manufacturing processes but even for the suppliers who ship the ingredients they use to make their products.

 

The testing process continues throughout the manufacturing, where the brand ensures:

 

• Identity: What ingredients are present?
• Potency: How much of the ingredient is included?
• Contamination: Testing for unwanted microbes, heavy metals, solvent residues, pesticides, or other toxins

 

It may seem like a lot of work, but this testing and assurance is necessary to ensure the highest quality professional-grade supplement products. Contamination is a problem with many non-professional brands.2

 

For example, one study examining ginseng supplements found that almost 25% of the tested products had different species or plant parts than what was listed on the label. ¹

 

Professional-Grade Products Don’t Take Short Cuts

 

Standard operating procedures (SOPs) are used throughout the manufacturing process because the production of the product is as important as the ingredients. Employees are carefully trained to follow the SOPs. Regular quality control audits are conducted to ensure that all protocols are followed to limit the potential for contamination or inaccuracy.

 

Most professional product brands also limit unnecessary additives and ingredients that you may see in other brands, such as: ¹

 

• Fillers
• Binders
• Preservatives
• Artificial colors

 

Even if these other ingredients, additives, or excipients (inactive ingredients that help deliver the active ingredient) make the manufacturing process faster for the company, professional brands choose quality over cutting corners.

 

Professional-Grade Supplements Are A SafeOption for Allergies or Restrictions

 

People with allergies or sensitivities to specific ingredients must be cautious with supplement choices. Similar to contamination, non-professional-gradesupplement options could increase the chance of accidental exposure. ²

 

Even if products don’t contain the allergen or problematic ingredient, cross-contamination can occur throughout the manufacturing process. A professional-grade supplement from brands that offer stringent GMP protocols in manufacturing as well as third party testing to confirm potency of their ingredients is a safer choice because they have standardized methods to ensure cross-contamination doesn’t happen or testing to catch any potential issues.

 

Professional Products Know Bioavailability and Dosage Matters

 

Non-professional supplements don’t always emphasize the importance of bioavailability rate as professional brands. Bioavailability is how much of an ingredient can actually be absorbed and used by the body (as opposed to being lost in digestion). Professional-grade products tend to use ingredients that have higher absorption rates, so you get more for your money.

 

The proper form and the correct dose also matter for effectiveness. If a study has been performed on a specific type of magnesium, for example (because there are multiple forms), professional brands will use the same type and dose used in the study and the amount found effective.

 

Healthcare Professionals Trust the Research Behind Professional-Grade Products

 

The companies that develop professional-grade supplements also typically have great expertise in product development and formulation. They work closely with scientists and healthcare professionals with a deep understanding of the ingredients and what needs to be included to make a product safe and effective. Some even use branded ingredients used in clinical trials.

 

As a result, healthcare professionals who recommend supplements to their patients generally use professional-grade because they trust the ingredients’ quality and efficacy.

 

It’s essential to ask your healthcare provider before taking any supplement and research the product, so you know exactly what’s in it and if it’s the right choice for your health goal.

 

 

Professional-Grade Supplements Are An Investment In Your Health

 

Think of professional-grade supplements as an investment in yourself. These products use quality ingredients, follow strict operating procedures, and have high standards for purity and potency.

 

You have a lot of choices in the supplement world, so spending your money on professional products is a simple way to get the quality and value you deserve.

 

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 Dwyer JT, Coates PM, Smith MJ. Dietary Supplements: Regulatory Challenges and Research Resources. Nutrients. 2018;10(1):41. Published 2018 Jan 4. doi:10.3390/nu10010041

 

2 Brykman MC, Streusand Goldman V, Sarma N, Oketch-Rabah HA, Biswas D, Giancaspro GI. What Should Clinicians Know About Dietary Supplement Quality?. AMA J Ethics. 2022;24(5):E382-E389. Published 2022 May 1. doi:10.1001/amajethics.2022.382

People take multivitamins for many reasons, but a primary motivation is to fill gaps where diet is either lacking, or the body can’t absorb the necessary nutrients.

 

You’re probably used to hearing about popular nutrients like vitamin C, vitamin D, calcium, iron, or magnesium—for a good reason. These vitamins and minerals are essential and play big-time roles in the body’s overall health. But other nutrients get far less press and are just as crucial in supporting your health and functioning optimally.

 

Each of these nutrients deserves multiple articles (or even books) about how and why your body needs them. For now, this article will provide an overview of these unsung nutrient heroes (in no particular order) and why you may want to double-check to ensure they’re on your multivitamin label.

 

1. Vitamin A

 

If you’ve ever been told to eat more carrots to support your vision, it’s because of vitamin A. Vitamin A refers to a group of fat-soluble (meaning you store excess in fatty tissue) chemical compounds that include forms such as:¹

 

• Retinol
• Retinaldehyde
• Retinoic acid
• Carotenoids like beta-carotene

 

One reason Vitamin A supports eye health is that it’s used to make rhodopsin. Rhodopsin is a pigment that’s needed for light perception.1 Carotenoids also have antioxidant activity that may help support reduced oxidative stress in the eyes.¹

 

Oxidative stress results from an imbalance of free radicals that damage tissue. Antioxidants help the body remove free radicals, so vitamin A may support cell growth and survival in the eyes by reducing the impact of free radical damage. ¹

 

It’s also an essential nutrient for maintaining healthy skin, where it helps regulate cell growth and differentiation in the outer layer. Vitamin A can is also needed for a healthy immune system response.¹

 

Food sources of vitamin A can contain either preformed vitamin A (retinol and retinyl esters) or proformed vitamin A (beta-carotene, alpha-carotene, gamma-carotene, and beta-cryptoxanthin):¹

 

• Animal sources like liver, dairy, eggs, and fish contain the preformed vitamin A, which means it’s in a form ready to be absorbed.
• Plant sources like celery, leafy greens, sweet potatoes, carrots, bell pepper, or tomatoes contain provitamin A, which must be converted to vitamin A in your intestines.²

 

While vitamin A is found in foods, some people need extra during pregnancy, childhood, or those with health conditions that affect absorption in the gut.1 A multivitamin containing vitamin A can be helpful for these situations.

 

 

2. Vitamin E

 

Like vitamin A, vitamin E refers to a group of fat-soluble vitamins with antioxidant activity. Vitamin E also plays a role in cell signaling and metabolism.³

 

Vitamin E is the primary antioxidant found in mitochondrial membranes. Mitochondria are the energy producers of your cells, but they also create reactive oxygen species (free radicals) as a byproduct. As an antioxidant, vitamin E can help protect the mitochondria (as well as lipids, proteins, and DNA) from oxidative damage.⁴

 

Although vitamin E is found in nuts and seeds, some research suggests that people may not get enough from their diet. However, vegetable oils are another source of vitamin E, so these studies may not consider that people cook with these oils daily.⁵

 

People who follow low-fat diets may also need additional supplementation, as vitamin E is primarily found in fat-containing foods.

 

3. Biotin

 

Biotin is a water-soluble (meaning you excrete any excess in urine) B vitamin needed for normal fat, sugar, and protein metabolism. In other words, after you digest your food,

adequate levels of biotin are required to convert those nutrients into energy to use or store in the body.⁶

 

As a cofactor (a substance that helps another protein do its job), biotin helps make the enzymes needed for metabolism and contributes to normal psychological and nervous system functions. You also need adequate biotin for maintaining healthy hair and skin.⁶

 

Food sources of biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes), so many people get enough in their diet. However, needs go up in certain life stages, like pregnancy, and people with conditions impacting digestion may also need more.⁷

 

 

4. Vitamin B2 (Riboflavin)

 

Another water-soluble B vitamin, riboflavin, contributes to cellular energy production and metabolism by acting as a cofactor for enzymes (similar to biotin). It’s also needed for the normal functioning of the nervous system and supports iron absorption.⁸

 

Iron is a mineral needed to create hemoglobin, the protein in red blood cells that carries oxygen in the body, and riboflavin can help maintain healthy iron levels.⁹

 

Sources of riboflavin include eggs, organ meats (kidneys and liver), lean meats, nuts, seeds, and milk.¹⁰ Vegans or vegetarians that limit animal products may need supplemental

riboflavin to get enough. Needs also increase with pregnancy and breastfeeding, so a supplement is often recommended.⁸

 

5. Vitamin B3 (Niacin)

 

Vitamin B3 refers to two forms:

 

• Niacin (nicotinic acid)
• Niacinamide (nicotinamide)

 

Niacin is converted into nicotinamide adenine dinucleotide (NAD) or nicotinamide adenine dinucleotide phosphate (NADP).¹¹ These coenzymes are needed for more than 400 body processes, including cellular energy production (converting the food you eat into energy for the body), and supports energy-yielding metabolism which reduces tiredness and fatigure.¹² Like other B vitamins, niacin is also needed for a healthy brain and nervous system.¹³

 

Niacin is found in enriched grains, meat, seafood, nuts, dairy, and legumes.¹⁴ Cellular NAD levels drop with age, so supplementation may be helpful as you get older.¹⁵ Niacin is absorbed in the small intestine, so a healthy gut is also needed for optimal levels.

 

6. Vitamin B5 (Pantothenic Acid)

 

Vitamin B5 is essential for metabolism, as it helps convert food into energy. It is also necessary to produce steroid hormones.16 Studies also show that healthy mental performance is dependent on adequate amounts of this vitamin as it helps to produce neurotransmitters needed for the brain.¹⁷

 

Vitamin B5 is found in many foods, including chicken, beef egg yolk, broccoli, root vegetables, and whole grains.¹⁸ Although food remains the primary source of pantothenic acid in the diet, those who do not get enough from their food may need to supplement with B5.

 

 

The Bottom Line on Nutrients in Your Multivitamin

 

A quality multivitamin contains all the above nutrients, plus the more commonly known vitamins like Vitamin C and B12. Check the nutrition facts label on your product for a complete list of ingredients.

 

These six vitamins are essential for energy production, cellular metabolism, healthy cells, and more. With adequate levels of these micronutrients, you can support your health.

 

 

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 Carazo A, Macáková K, Matoušová K, Krčmová LK, Protti M, Mladěnka P. Vitamin A Update: Forms, Sources, Kinetics, Detection, Function, Deficiency, Therapeutic Use and Toxicity. Nutrients. 2021;13(5):1703. Published 2021 May 18. doi:10.3390/nu13051703

 

2 Reboul E. Absorption of vitamin A and carotenoids by the enterocyte: focus on transport proteins. Nutrients. 2013;5(9):3563-3581. Published 2013 Sep 12. doi:10.3390/nu5093563

 

3 Sen CK, Khanna S, Roy S. Tocotrienols: Vitamin E beyond tocopherols. Life Sci. 2006;78(18):2088-2098. doi:10.1016/j.lfs.2005.12.001

 

4 Napolitano G, Fasciolo G, Di Meo S, Venditti P. Nutrients. 2019;11(12):2900. Published 2019 Dec 1. doi:10.3390/nu11122900

 

5 Gao X, Wilde PE, Lichtenstein AH, Bermudez OI, Tucker KL. The maximal amount of dietary alpha-tocopherol intake in U.S. adults (NHANES 2001-2002). J Nutr. 2006;136(4):1021-1026. doi:10.1093/jn/136.4.1021

 

6 Pacheco-Alvarez D, Solórzano-Vargas RS, Del Río AL. Biotin in metabolism and its relationship to human disease. Arch Med Res. 2002;33(5):439-447. doi:10.1016/s0188-4409(02)00399-5

 

7 Said HM. Biotin: biochemical, physiological and clinical aspects. Subcell Biochem. 2012;56:1-19. doi:10.1007/978-94-007-2199-9_1

 

8 Thakur K, Tomar SK, Singh AK, Mandal S, Arora S. Riboflavin and health: A review of recent human research. Crit Rev Food Sci Nutr. 2017;57(17):3650-3660. doi:10.1080/10408398.2016.1145104

 

9 Powers HJ, Hill MH, Mushtaq S, Dainty JR, Majsak-Newman G, Williams EA. Correcting a marginal riboflavin deficiency improves hematologic status in young women in the United Kingdom (RIBOFEM). Am J Clin Nutr. 2011;93(6):1274-1284. doi:10.3945/ajcn.110.008409

 

10 Fooddata Central Search Results. FoodData Central. (n.d.). Retrieved February 16, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1167

 

11 Gasperi V, Sibilano M, Savini I, Catani MV. Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. Int J Mol Sci. 2019;20(4):974. Published 2019 Feb 23. doi:10.3390/ijms20040974

 

12 Sauve AA. NAD+ and vitamin B3: from metabolism to therapies. J Pharmacol Exp Ther. 2008;324(3):883-893. doi:10.1124/jpet.107.120758

 

13 Qin B, Xun P, Jacobs DR Jr, et al. Intake of niacin, folate, vitamin B-6, and vitamin B-12 through young adulthood and cognitive function in midlife: the Coronary Artery Risk Development in Young Adults (CARDIA) study. Am J Clin Nutr. 2017;106(4):1032-1040. doi:10.3945/ajcn.117.157834

 

14 Fooddata Central Search Results. FoodData Central. (n.d.). Retrieved February 16, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1167

 

15 McReynolds MR, Chellappa K, Baur JA. Age-related NAD+ decline [published online ahead of print, 2020 Feb 22]. Exp Gerontol. 2020;134:110888. doi:10.1016/j.exger.2020.110888

 

16 Evans M, Rumberger JA, Azumano I, Napolitano JJ, Citrolo D, Kamiya T. Vasc Health Risk Manag. 2014;10:89-100. Published 2014 Feb 27. doi:10.2147/VHRM.S57116

 

17 Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068

 

18 Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998.

Magnesium is a critical mineral involved in many processes in the body. You may think of magnesium as a nutrient for bone health—nearly 50 to 60 percent of the magnesium in the body is found in the bones.¹ But bone health is only one of magnesium's many roles in your body.

 

There are many good food sources of magnesium, and supplements are available to provide additional support if needed. But here's where it gets a bit tricky. Magnesium supplements come in many different forms, so it can be challenging to know which one is the right choice.

 

Magnesium glycinate and magnesium citrate are two forms you'll often see in supplements. While they are both technically magnesium, they differ slightly in how they're absorbed and used by the body.

 

Here's a closer look at the benefits and differences between magnesium glycinate and magnesium citrate.

 

What is Magnesium and What Does it Do?

 

The list of magnesium's jobs in the body is a long one. It's required for healthy bones, normal functioning of the nervous system and psychological function, electrolyte balance, reduces tiredness and fatigue, and many other functions.^{2, 3}

 

It also supports cognitive and neuromuscular function and acts as a cofactor for hundreds of enzymes in your body. A cofactor is a substance needed for an enzyme to work properly. Magnesium is a much-needed cofactor for over 300 reactions like energy production, protein synthesis, and muscle contraction. ¹

 

Supporting restful sleep could be another benefit of magnesium. One study found that older adults who supplemented with magnesium had notable increases in sleep time, how long it took to fall asleep, and sleep efficiency (or how well you sleep throughout the night).⁴

 

Overall, magnesium is a critical nutrient in the body, so it's essential to make sure you're getting enough.

 

What Foods Contain Magnesium?

 

Magnesium is an essential mineral, which means the body can't make it, so you need to get it from your diet. Supplements are used in addition to diet for any additional needs.

 

You can find magnesium in foods such as:

· Leafy green vegetables

· Nuts and seeds

· Whole grains

· Legumes

· Dairy products

· Dark chocolate

 

Although these foods are easy to find, many people still don't get enough. It's estimated that almost half of Americans don't get the recommended daily amount of magnesium, so supplements can support nutrient gaps or for people who may need more.⁵

 

Even though magnesium is found in a variety of foods, many people still don't get enough. Soil depletion, certain lifestyle choices (like drinking alcohol or taking medications that can interfere with absorption), and health conditions could all contribute to lower magnesium levels.^{6 7 8}

 

But a big reason someone may not meet daily recommendations for magnesium could be related to food choices. Refined grains and processed foods are lower in magnesium, so a diet high in these foods may make it easier to miss out on this critical nutrient. ¹⁰

 

 

What is Chelated Magnesium?

 

Chelated magnesium means the elemental magnesium (free magnesium) is bound to a carrier compound to increase its stability and absorption—also called bioavailability.^{9 10} Many mineral supplements are chelated to make them easier for the body to use.

 

Magnesium citrate and magnesium glycinate are two examples of chelated magnesium where elemental magnesium is bonded to either citric acid or glycine, respectively. Both support healthy magnesium levels in the body, but they are slight differences.

 

Let's examine each type in more detail.

 

Magnesium Citrate

 

Magnesium citrate is a commonly used form of chelated magnesium. It's bound to citric acid, an organic acid also found in citrus fruits, which increases absorption. ^{12 11}

 

Magnesium citrate is very effective for people who may need a little extra support for regular bowel movements. It draws water into the bowel, making stool softer and easier to pass.¹²

 

However, too much magnesium citrate can be a problem in some cases. Higher doses of magnesium citrate can cause loose stools for sensitive individuals. If this happens, reducing the amount taken or switching to a different form of magnesium (like magnesium glycinate) could help.

 

 

Magnesium Glycinate

 

Magnesium glycinate is a chelated form of magnesium that's bound to the amino acid glycine. It's considered one of the most bioavailable and easily absorbed forms of magnesium.

 

Unlike magnesium citrate, magnesium glycinate is much gentler on the digestive system. This makes it a good option for those with sensitive stomachs or needing to take higher amounts.¹³

 

Magnesium glycinate also has the added bonus of being bound to glycine. Glycine is an amino acid that supports the production of calming neurotransmitters like GABA in the brain.¹⁴

 

GABA stands for gamma-aminobutyric acid, and it's known as the "brake pedal" for the nervous system.¹⁵ This means it can help support a healthy stress response and promote relaxation, so magnesium glycinate is often considered a supplement for stress and sleep support. ¹⁶

 

 

Choosing the Right Form of Magnesium for Your Body

 

Both magnesium citrate and magnesium glycinate are effective forms of chelated magnesium. However, there are some critical differences between these two forms that may make one better suited for you over the other.

 

If you're looking for a form of magnesium to support regularity, magnesium citrate could be a good choice. However, if you have a sensitive stomach, you may want to choose magnesium glycinate as it's easier on the digestive system. This could also be true if you take higher doses of magnesium, as too much citrate could cause loose stools.

 

For sleep or stress support, magnesium glycinate may be a helpful choice as glycine helps to support calming neurotransmitters. Magnesium citrate also supports relaxation, but the glycine in magnesium glycinate may give it an extra edge.

 

Ultimately the choice between magnesium citrate and magnesium glycinate comes down to how your body responds to each one. If you're unsure which to choose, chatting with a healthcare practitioner could help you make the best decision 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®.

 

1 Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5(Suppl 1):i3-i14. doi:10.1093/ndtplus/sfr163

 

2 EFSA Journal 2009; 7(9):1216. doi: https://doi.org/10.2903/j.efsa.2009.1216

 

3 EFSA Journal 2010;8(10):1807. doi: https://doi.org/10.2903/j.efsa.2010.1807

 

4 Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. J Res Med Sci. 2012;17(12):1161-1169.

 

5 Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutr Rev. 2012;70(3):153-164. doi:10.1111/j.1753-4887.2011.00465.x

 

6 Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020;6(11):e05390. Published 2020 Nov 3. doi:10.1016/j.heliyon.2020.e05390

 

7 Poikolainen K, Alho H. Magnesium treatment in alcoholics: a randomized clinical trial [published correction appears in Subst Abuse Treat Prev Policy. 2008;3:5. Dosage error in article text]. Subst Abuse Treat Prev Policy. 2008;3:1. Published 2008 Jan 25. doi:10.1186/1747-597X-3-1

 

8 DiNicolantonio JJ, O'Keefe JH, Wilson WOpen Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668

 

9 Schuette SA, Lashner BA, Janghorbani M. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. doi:10.1177/0148607194018005430

 

10 Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-191.

 

11 Blancquaert L, Vervaet C, Derave W. Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients. 2019;11(7):1663. Published 2019 Jul 20. doi:10.3390/nu11071663

 

12 “Magnesium Citrate: MedlinePlus Drug Information.” Accessed August 29, 2022. https://medlineplus.gov/druginfo/meds/a619019.html.

 

13 DiSilvestro, Robert A, Elizabeth Joseph, Brooke E Starkoff, and Steven T Devor. “Magnesium Glycinate Supplementation in Bariatric Surgery Patients and Physically Fit Young Adults.” The FASEB Journal 27, no. S1 (2013): lb291–lb291. https://doi.org/10.1096/fasebj.27.1_supplement.lb291.

 

14 Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review [published correction appears in Oxid Med Cell Longev. 2022 Feb 23;2022:9857645]. Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701

 

15 Jewett, Benjamin E., and Sandeep Sharma. Physiology, GABA. StatPearls [Internet]. StatPearls Publishing, 2021. https://www.ncbi.nlm.nih.gov/books/NBK513311/. 16 Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429

 

Taking supplements to support your health goals can be overwhelming. With all of the different options on the market, it's tough to know which products are right for you, and the truth is that not all supplements are created equal.  

 

Some may contain ingredients that are not well-studied. Others could be missing key components or using less than effective vitamin or mineral forms. And still, others may be adulterated with contaminants. So how do you know which one is right for you?  

  

First, choosing a brand with high standards where all production lots are tested by accredited and cGMP compliant laboratories to guarantee quality and safety is essential. But another factor to consider is whether the ingredients in your supplement are trademarked.  

 

Why does that matter? Trademarked ingredients are another way a company can differentiate itself and demonstrate a commitment to quality. When an ingredient is trademarked, the company has gone through the extra steps to use an ingredient studied for effectiveness. 

 

How does this work? Let's take a closer look at what it means to use a trademarked ingredient.  

 

What Are Trademarked (TM) Ingredients? 

 

A trademark means a company has the exclusive right to use that particular ingredient in its products. To get that trademark, the company must submit extensive research on the ingredient for approval.  

 

Also called branded ingredients, the trademark process takes time and money, and not all companies are willing to go through it. It's one way a company can show they are making an additional commitment to the quality and efficacy of their product.  

 

What Are the Advantages of Using Trademarked Ingredients For Consumers? 

 

You can absolutely find supplements that don't use TM ingredients and are still effective. But using trademarked ingredients can add an additional layer to help you, the consumer, recognize and feel confident about the source of your product. 

  

Here are some of the advantages: 

  

• Quality. As mentioned earlier, the trademark process is time intensive and costly. Using a trademarked ingredient means you know the company has spent time and money either to develop and research the ingredient or to include that ingredient in the product. 

  

• Efficacy. TM ingredients usually have clinical research backing their effectiveness. When you take a supplement, it's important to know that the ingredients inside have been studied and shown to be effective. 

 

For example, you may take a supplement to support bone health because the science shows it works. But if the supplement you're taking doesn't have an effective ingredient or the form of the ingredient isn't well-absorbed, you may not get the results you want. On the other hand, a trademarked ingredient could have studies using that specific ingredient, so the outcomes are more predictable.  

 

• Trust and transparency. Since more people are interested in understanding sourcing and ingredient quality in their supplements, branded ingredients could give additional peace of mind. When a company is willing to put its name behind an ingredient and go through the trademark process, it can show they stand by the quality and efficacy of its product.  

 

 

Examples of Trademarked Ingredients Found in Pure Encapsulations Products? 

 

All of Pure Encapsulations products are made with high-quality, research-backed ingredients, but some include trademarked ingredients that could provide additional support: 

 

Metafolin®  

 

Metfafolin L-5-methyltetrahydrofolate (L-5-MTHF) is a patented active alternative to folic acid. Folic acid is the form found in fortified foods and supplements, but the body must convert it to L-methylfolate before it can be used. The problem is that some people have difficulty making this conversion, so they don't get the full benefits.i Metafolin is already in active form and ready to be used. 1 

 

Folate is an essential nutrient for many different health functions, but it's especially important during pregnancy as it supports methylation, which maintains healthy neurotransmission.ii It can also help support heart health.iii  

 

Kaneka CoQ10 

 

Kaneka is a bioidentical form of CQ10 which means it's identical to the CoQ10 made by your body. iv  It's also hypoallergenic, making it an ideal fit with Pure Encapsulations' commitment to quality, with clinical studies going back more than 30 years. Your body makes less CoQ10 as you age which is why supplements are often recommended, especially for people over 40.v 

 

HyaMax 

 

HyaMax Sodium Hyaluronate is a hyaluronic acid product that supports skin hydration.vi Hyaluronic acid is found throughout your body, especially in the synovial fluid in your skin.vii 

 

HyaMax is a hypoallergenic product that also has a lower molecular weight than other hyaluronic acid products, which improves absorption in the body.viii 

 

resVida 

 

resVida is a pure resveratrol extract and powerful antioxidant that can help support cardiovascular health, cognitive function, and healthy aging.ix 

 

Resveratrol is found in red wine, but it's also found in other foods like peanuts, berries, and some plants. However, the amount of resveratrol in food is usually very small, so supplements are often the best way to get a therapeutic dose. Many clincial studies on resVida point to its efficacy and bioavailability, even at lower doses. x  One study also found that supplementing with resVida showed similar results as calorie restriction for supporting healthy metabolic changes. xi  

 

FloraGLO 

 

FloraGLO is a naturally sourced Lutein from marigold blooms—in the same form found in vegetables like kale and spinach—with 25 years of research.xii Lutein is an antioxidant found in the brain, skin, and eyes, but you need to get it from your diet or supplements since the body doesn't make it.xiii 

 

Supplementing with FloraGLO supports eye health and healthy vision. It's backed by 100 human clinical trials, including the well-known Age-Related Eye Disease Study 2 (AREDS2).xiv It's also gluten-free, vegetarian, and vegan making it an excellent choice for those with specific dietary needs or restrictions. 

 

 

Trademarked Ingredients Can Help You Feel Confident About Your Supplement 

 

When you see a trademarked ingredient in a supplement, it can give you peace of mind knowing that the product has been clinically studied and is of the highest quality. The highlighted ingredients above are just a few of the many trademarked ingredients used in Pure Encapsulations products.  

 

All Pure Encapsulations products use carefully selected ingredients backed by extensive research to ensure they meet our high standards for quality and efficacy. Using trademarked ingredients is just one more way Pure Encapsulations is committed to making products you can trust. 

 

 

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®.  

 

Bio-individuality is the concept that each of us has a unique set of genes and environmental factors that influence how we respond to food, exercise, and other determinants of health. 

 

The relevance of bio-individuality to nutrition is that there's no one-size-fits-all approach to eating or supplements. What works for one person may not work for another.  

 

Everyone has a different genetic makeup, so it makes sense that an individualized approach to nutrition could lead to better health outcomes—this is what nutrigenomics is all about. 

 

What is Nutrigenomics? 

 

Nutrigenomics (also called nutritional genomics) studies how genes interact with nutrients and how this interaction affects our health. It's personalized to you based on your unique genetic makeup. 

 

The goal of nutrigenomics is to use genetic information to recommend the best diet and lifestyle for optimizing health. This science is still relatively new, but it's growing rapidly, and there is already a wealth of information available on how different nutrients affect our genes 

 

Nutrigenomics considers how the nutrients in our food or supplements may affect the expression of genes that oversee metabolic pathways—how we use nutrients from food or supplements—in the body. Nutrigenomics also examines how genes influence the absorption and metabolism of those nutrients.i  

 

Research has shown that genetics can affect health in many different ways, such as: 

 

• Nutrient metabolism. The way our bodies metabolize (or break down) nutrients can be affected by our genes. For example, genetic variants can affect lipid metabolism, influencing cholesterol levels and heart health.ii Even whether or not someone responds well to a specific dietary pattern can be controlled by genes.iii 

• Appetite. Genes can also affect appetite and how much we eat. People with certain variations in the expression of genes responsible for hunger and satiety hormones can influence eating behaviors and even food cravings.iv 

• Weight management. Our genes can also affect our weight and whether we have difficulty maintaining a healthy weight.v  

• Insulin signaling. The way our body responds to insulin (a hormone that helps control blood sugar levels) can be affected by our genes. For example, people with a specific variation in the gene IRS1 may have an increased risk for blood sugar dysregulation.vi 

 

Needless to say, nutrigenomics is a new and exciting area of research with the potential to revolutionize the way we approach nutrition. Understanding how genes interact with nutrients can help practitioners make more personalized recommendations for optimal health. 

 

 

SNPs and Nutrigenomics 

 

Single nucleotide polymorphisms (SNPs, pronounced "snips") are the most common type of genetic variation. They are changes in a single DNA base (the building blocks of our genes) when one letter of the DNA sequence differs from the "normal" sequence. 1 

 

Scientists have found more than 600 million SNPs in humans around the world. 1 While most SNPs don't affect a person's health, some can influence how someone metabolizes nutrients. For example, someone with a SNP in the gene that codes for Vitamin D receptors may not be able to efficiently use vitamin D.vii 

 

Another example is weight loss. Different genes can affect how we metabolize macronutrients, translating to how we respond to diets for weight loss.viii  

 

SNPs can even impact how physical activity affects body fat or metabolic rate, which helps explain why there's so much variation between how people respond to diet patterns and exercise.ix x 

 

Genetic Testing and Nutrigenomics 

 

Genetic testing allows consumers to use nutrigenomics to optimize health. Testing can look for SNPs that may affect how you respond to food and nutrients and use them to tailor diet and lifestyle recommendations. 

 

While it's exciting that there are many direct-to-consumer tests available, it's important to work with a practitioner trained in nutrigenomics to interpret your results and make recommendations to support your health. Remember, not all genetic variants will impact your health, so a practitioner can help you sort through the information to find what is most relevant to you and what actually matters. 1 

 

Research also suggests that knowing that a recommendation is personalized to you may increase motivation to follow it. Unlike a general, blanket approach—which we know doesn't always work when it comes to long-term health changes—an individualized plan can give you more confidence that you are making the right choices for your body. xi Having a tailored plan can be helpful for the nutritional recommendations themselves and also increase your likelihood of successfully sticking with the plan. 

 

 

Personalized Supplementation and Nutrigenomics 

 

Once you have your genetic test results, nutritional supplements can be personalized based on your unique genetic makeup. Supplements can be tailored to support detoxification, immune response, and so many other aspects of health. 

 

For example, someone with a SNP in the MTHFR gene may need a special form of folate. MTHFR (methylenetetrahydrofolate reductase) is an enzyme necessary for the methylation process, so having the MTHFR gene means that someone may have difficulty with methylation. MTHFR is needed to make enough active folate, a critical nutrient in this pathway.xii 

 

Methylation is essential for so many biochemical reactions in the body, including the production of hormones, DNA, and neurotransmitters. It's also needed for healthy energy production and nutrient metabolism.xiii  

 

If someone has the MTHFR gene, they may be unable to make enough active folate, so all these pathways are affected. But genetic testing can determine if this is a problem, and supplementing with a methylated form of folate can help.xiv 

 

Vitamin D status is influenced by genetic and environmental determinants. Similarly, someone unable to efficiently use vitamin D may need a higher dose than someone with a SNP reported to be associated with vitamin D-related traits. This SNP means that the person may need to supplement with more vitamin D to maintain adequate levels in the blood because they can't absorb it as efficiently.xv 

 

Nutrigenomics Could Be the Future of Nutrition 

 

Nutrigenomics is the study of how genes and nutrition interact. It is a new and growing field, and research suggests that it has the potential to improve our understanding of how to optimize health on an individual level. 

 

If you are interested in learning more about your nutrigenomic profile, work with a qualified practitioner who can help you interpret your results and make recommendations.  

 

The future of nutrition is personalized, and nutrigenomics may be at the forefront of this exciting new field! 

 

 

 

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®.  

 

Polyphenols are active chemical compounds found in plant-based foods such as fruit, vegetables, or tea that provide health benefits. They are often the reason a plant will have a bright, vibrant color or give it a distinctly bitter flavor. 

 

Interestingly, the function of polyphenols is to protect plants against potential threats from the outside world, such as ultraviolet radiation or pathogens.ⁱ  Luckily, we can use polyphenols to our advantage to support healthy cellular function and antioxidant defenses when we include them in our diet.ⁱⁱ 

 

There are thousands of polyphenols, but some of the most common that you may have heard of include:^{iii iv} 

• Stilbenes as found in foods like grapes and berries. 

• Flavonoids as found in foods like legumes, apples, onions, or leafy greens. 

• Phenolic acids as found in foods like cocoa, spices, cherry, citrus, or broccoli. 

• Tannins as found in coffee and tea. 

 

Several other polyphenols don’t fall under these categories, some of which will be discussed below. And many plants include multiple types of polyphenols, adding even more benefits for our immune health and overall wellness. 

 

How are Polyphenols Related to Immune Health?  

 

Polyphenols appear to support both our innate and adaptive immune systems.^v Your innate immune response is the immediate first line of defense against pathogens.vi It includes physical barriers like your skin, chemical, and cellular defenses.  

 

The adaptive immune system is a learned, specific cellular response where your cells recognize a threat they’ve seen before and attack it.^vii Both work together to keep you healthy. 

 

Here are some of the ways polyphenols contribute to immune system support. 

 

Gut Immune Health and Polyphenols 

 

A critical piece of your immune health lies in your gut. The adaptive and innate immune response act via your intestinal mucosa, the immune cells that reside in your digestive tract, and through your microbiome (the beneficial microorganisms living in your gut).^viii 

 

As a result, your gut is considered a first line of defense against potential threats. Polyphenols can help support the health of your gut microbiome, interact with the immune cells found inside your gastrointestinal tract, and keep the intestinal cell wall healthy.^ix 

 

Polyphenols and your gut microbes have a bidirectional beneficial relationship.x Your gut microbes can help metabolize polyphenols to make it easier for your body to absorb them.  

 

But polyphenols give right back to your gut bacteria by acting as prebiotics. Prebiotics are fuel for your gut bacteria which support diversity and a healthy balance of beneficial bacteria. A well-balanced, healthy gut is foundational for a well-functioning immune system.^xi 

 

Polyphenols and Immune Signalling 

 

Polyphenols can also directly impact the function of your immune cells. Individual polyphenols can bind to receptor sites on your immune cells and trigger a signaling pathway that affects how your immune system responds.^xii In this way, polyphenols could help turn on the cells that help your immune system function to keep you well.  

 

At the same time, certain polyphenols could help downregulate or turn off your immune system if it’s overreacting.^xiii A healthy immune system is balanced, meaning it increases your immune response when needed, but returns to a state of equilibrium once the threat has passed. Polyphenols may support that balance. 

 

Gene Expression and Polyphenols 

 

Dietary interventions that involve polyphenols may also alter immune responses by impacting the expression of genes involved in the immune system. Research suggests that polyphenols may play a role in activating or deactivating genes through epigenetic regulation.^xiv This means that polyphenols could change how your body reads and expresses DNA associated with your immune cells. 

 

Polyphenols as Antioxidant Protection 

 

Finally, polyphenols can help support the innate and adaptive immune systems through antioxidant activity.^xv Antioxidants are vital to cellular health because they act as free radical scavengers. Free radicals are highly reactive molecules that can cause cellular damage and increase oxidative stress in the body if left unchecked. 

 

 

How can you add more polyphenols to your diet? 

 

When it comes to adding polyphenols to your diet, the possibilities are endless. There are so many different fantastic types to choose from, but here are a few choices of foods or specific polyphenols that are well-backed in research. You can also find many of these options in supplemental form if you aren’t getting enough in your diet: 

 

• Cocoa. If you needed an excuse to eat more chocolate, here it is. Cocoa is filled with multiple types of polyphenols, including catechins, flavonols, anthocyanins, and procyanidins.^xvi   

 

Cocoa could influence your immune system via intestinal and systemic immune responses. Some studies show it supports the production of healthy antibodies and immune cells. It also may help regulate IgA secretion, an antibody found in your gut that helps keep your intestinal mucosa and bacteria healthy.xvii The antioxidants found in dark chocolate also support cellular health.^xviii 

 

• Resveratrol. You may have heard about this polyphenol in discussions about the health benefits of red wine. Found in foods like grapes, blueberries, and rhubarb, resveratrol is thought to support both branches of your immune system through immune cell regulation and gene expression. It also could support a healthy immune process.^xix  

 

• Curcumin. Curcumin is one of the active compounds in the spice turmeric and gives it a bright yellow color.^xx The immune-supporting benefits of curcumin are due to its influence on immune cells. It may help regulate immune-activating cells, therefore keeping the immune response in a healthy balance.^xxi 

 

• Cranberry. Cranberry contains proanthocyanidins which are a type of flavanoid. Cranberry is well-researched for its support for healthy urinary function because it can interfere with the ability of bacteria to attach to the bladder wall.xxii   

 

It’s also is associated with healthy blood sugar balance, which is essential for immune health.^xxiii Over time, blood sugar dysregulation could interrupt healthy immune function by interfering with the normal function of immune cells.^xxiv 

 

• Green tea extract. Green tea contains several beneficial flavonoids, including epigallocatechin 3-gallate (EGCG). EGCG has been widely studied and found to have potent antioxidant and health-promoting benefits.^xxv It helps to promote healthy cellular defenses through antioxidant support that even supports healthy skin.^xxvi  

 

• Quercitin. Quercitin is another type of flavonoid found in apple, honey, onion, and citrus fruits. Its primary benefits stem from antioxidant support that helps keep free radicals from causing oxidative damage to cells.^xxviixxviii It also may help block enzymes that contribute to a heightened immune response, keeping your immune system functioning normally.^xxix 

 

 

 

Add More Polyphenols for Optimal Health 

 

Polyphenols are unique health-promoting chemical compounds found in plants. By including more polyphenols in your diet, you can help keep your immune system balanced and working optimally to keep you healthy. 

 

Eating a wide range of brightly colored fruits and vegetables, sipping green tea, or adding a daily square of dark chocolate are all simple and delicious ways you can increase your intake of polyphenols. Many of these supplements are also available in supplemental form to further support your immune system for optimal wellness. 

 

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. You can learn more about Caitlin Beale, MS, RDN at www.caitlinbealewellness.com. [optional]  

 

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

 

As strong partners in everyday life, they perform numerous tasks in our body and play a key role in energy production and cognitive function– the B vitamins. Since they only achieve their optimal effect together, a sufficient supply of all 8 of the water-soluble vitamins is important. 

 

In nuclear physics, 8 is considered a "magic number": the presence of so many neutrons and protons in the nucleus makes atoms particularly stable. In numerology, on the other hand, the 8 stands for balance and health. In fact, there are 8 water-soluble B vitamins involved in numerous biochemical processes. 

 

One (B vitamin) for all & all for one 

 

Although each of the vitamins has special tasks to fulfill, they pull together – as is customary in a good family. Most of them are in cereals, yeast, legumes, meat, dairy products and vegetables and are taken in together. This daily intake from external sources is important because the water-soluble B vitamins are not stored by the human body, except B12 which is stored in the liver and folate which is mainly stored in the liver as well and the remainder in blood and body tissues. At the same time, the inadequate supply of a single B vitamin can disrupt the entire household, as they only achieve their optimal effect in combination. 

 

Supply of B vitamins 

 

Although "vitamin B" ends up on our tables in sufficient measure with a varied, fresh diet, deficits are also more common than expected in this country due to increasingly one-sided diets, fast food and industrially processed foods with many trans fats or sugar. 

 

Another reason for this is an increased need: during growth, pregnancy and lactation, old age and stress, we generally need more "vitamin B". In addition, some medications, alcohol consumption or smoking, can increase the need. For vegetarian and especially vegan diets, it is important to ensure sufficient intake of cobalamin, as vitamin B12 is chemically called. Because vitamin B12 is only found in animal foods. 

 

 

8 vitamins at a glance 

 

1. B1 (thiamine): Supports normal functioning of the nervous system 

Like most members of the B family, vitamin B1 helps the body convert food into energy. Thiamine is also involved in the rapid conduction of stimuli in our nervous system. Putting thiamine-rich foods such as whole grains, nuts, legumes or even potatoes on the diet can help encourage optimal B1 levels. 

 

2. B2 (riboflavin): The "energy vitamin" 

Riboflavin is important for energy production from fat, protein, and carbohydrates. As a coenzyme, it supports energy metabolism. Eggs, dairy products, meat, as well as nuts and legumes can provide more power on the plate. 

 

3. B3 (niacin): Breakdowns and utilizes macronutrients  

This vitamin from the B family also supports energy production, has a positive effect on our cognitive functions and can help to reduce fatigue. Meat, fish, and milk, as well as whole grains and legumes are sources of niacin. 

 

4. B5 (pantothenic acid): Synthesizes and metabolizes  

Vitamin B5 plays an essential role in normal mental performance and normal energy-yielding metabolism. Vitamin B5 is one of the most critical vitamins for a healthy lifestyle as it’s necessary for making blood cells, and it helps you convert the food you eat into energy supporting the reduction of tiredness and fatigue. It also supports normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. It is therefore convenient that vitamin B5 is found in almost all animal and plant foods: eggs, mushrooms, broccoli, meat and fish are suppliers. The word pantothenic comes from the Greek “pantou,” meaning everywhere- so it is no surprise that all foods contain trace quantities of pantothenic acid. 

 

 

5. B6 (pyridoxine): Healthy neurological function 

Vitamin B6 is involved in the development of proteins and amino acids and therefore also contributes to the formation and breakdown of neurotransmitters. Whether serotonin, which ensures balance, the stimulating norepinephrine, or the creativity-promoting dopamine – vitamin B6 helps in their production as well as in the production of red blood cells . In addition, it supports fat metabolism and regulates the immune system. We also need vitamin B6 for the production of energy, e.B. during sports. The vitamin is commonly found in yeast, cereals, bananas, vegetables, milk and eggs. But salmon, chicken breast, turkey, walnuts and avocados are also rich in vitamin B6. 

 

6. B7 (biotin): The "skin and hair vitamin" 

Due to its protein-building properties, biotin makes an important contribution to the maintenance of normal skin and hair – so it does not carry its nickname, vitamin H, for nothing. Eating a lot of meat, milk, eggs, nuts, oatmeal or legumes increases the likelihood of meeting your daily biotin needs. 

 

7. B9 (folic acid): Healthy fetal neural development 

Folic acid plays a crucial role in cell division and the formation of new blood cells – which is why there is an increased need for folic acid, especially during pregnancy. A lot of vitamin B9 is found in leafy vegetables, legumes, wheat germ, yeast, whey, beets, or asparagus. 

 

8. B12 (cobalamin): Supports nervous system 

Like most other B vitamins, cobalamin supports metabolism and contributes to the normal functioning of the nervous system, immune system, as well as the reduction of fatigue. Since vitamin B12 is found exclusively in animal foods, it is especially important for vegan and vegetarian diets to pay attention to a balanced B12 level. 

 

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®.  

 

• Bailey LB, Caudill MA. Folate. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:321-42. 

• Elmadfa I; Nutrition; Verlag Eugen Ulmer GmbH & Co; Volume 2 

• Gröber U.; Micronutrients – Metabolic Tuning – Prevention – Therapy; Wissenschaftliche Verlagsgesellschaft Stuttgart 2011; 3 Edition 

• Kennedy D.O.; B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review; Nutrients 2016; 8, 68 

• Kogard A.; B vitamins keep you mentally fit – evidence-based prophylaxis & therapy with micronutrients; Pharmaceutical Tribune 2012; Year 4, 

• Mauritsch B.; vitamins of the B complex; pkajournal 2016; 1-2 

• Commission Regulation (EU) No 432/2012; establishing a list of permitted health claims on foods; Official Journal of the European Union 2012 

Aging is accompanied by many changes in your body, and your eyes are no exception. Some vision changes are expected with age. It can become harder to see things up close, or you may notice difficulty differentiating between some colors. Some people notice their eyes take longer to adjust when walking from light to dark rooms.i 

 

But you can take steps to protect your eyes, starting at any age. Here's what you should know about aging and eye health. 

 

Lifestyle Plays a Significant Role in Eye Health 

 

A healthy lifestyle goes a long way in maintaining eye health even as we age. Some of the same lifestyle choices that help protect our hearts, brains, and bodies can also help keep our eyes healthy. 

 

For example, one study found that women with high scores for a healthy diet had nearly a 50 percent lower chance of developing certain age-related eye conditions than those with a low score. Combining movement with diet and other health habits was even more protective, reducing the risk of eye problems by more than 70 percent.ii 

So what exactly is a healthy lifestyle for aging eyes? Here's what to know: 

 

A Healthy Diet Pattern Can Support Aging Eyes 

 

Your eyes require nutrients in optimal amounts to function at their best.iii A diet with foods that contain antioxidants is crucial for eye health. Foods that contain antioxidants include brightly colored fruits and vegetables, such as spinach, kale, tomatoes, and blueberries. iv  

 

These nutrients scavenge damaging byproducts produced during normal metabolism called free radicals. Free radicals can damage cells in the body and cause oxidation. Oxidation is a natural process that happens when cells interact with oxygen. Too much oxidation can lead to cell damage which impacts your health.v 

 

Antioxidants may support healthy eyes by reducing oxidation in the eye lens. Two powerful antioxidants that have been well studied for eye health are lutein and zeaxanthin. 

 

Lutein and zeaxanthin are two carotenoids found in high concentrations in the retina and lens of the eye.vi These organic pigments are believed to play a role in protecting the eye from damage caused by oxidative stress.vii viii 

 

Carotenoids are believed to improve visual function and protect against age-related eye conditions.ix Foods high in lutein and zeaxanthin include kale, spinach, broccoli, and eggs.x Supplements may also be a way to get enough of these nutrients if you don't get enough from food or want a higher amount. 

The Mediterranean diet is an example of a dietary pattern that includes antioxidants and other nutrients that are especially protective for aging eyes. xi This diet is low in processed foods and rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil.

 

 

Nutrients like Zinc, Vitamin A, and Vitamin B2 Support Optimal Vision 

 

Beyond eating healthy foods, you can prioritize specific vitamins and minerals to support eye health. For example, zinc, a mineral often associated with immune support, helps your eyes by carrying vitamin A to the retina.xii  

 

Zinc (which also acts as an antioxidant) is needed in adequate amounts in the diet to support healthy vision.xiii Foods that contain zinc include shellfish (especially oysters), pumpkin seeds, or meat. But supplements can also help fill in any gaps. 

 

Vitamin A is critical to eye health because it makes up rhodopsin, the pigment that helps you see in low light.xiv Many studies point to the importance of zinc and vitamin A in the diet, with higher intakes related to better age-related eye health.xv xvi  

 

Some research also points towards an association between long-term vitamin A supplements and healthy vision.xvii Carrots usually top the vitamin A food list, but many vegetables like sweet potatoes, bell peppers, and leafy greens also contain vitamin A. 

 

Vitamin B2 (riboflavin) may also act as an antioxidant to help with oxidation in the eyes, as mentioned earlier.xviii Higher intake of riboflavin is linked to better age-related eye health.xix xx It's found in many foods, including dairy, meat, poultry, and supplements.xxi 

 

Ultraviolet Light Exposure Can Damage Eyes 

 

We think about limiting sun exposure because of the effects on the skin, but ultraviolet (UV) light exposure from the sun is also linked to age-related eye conditions.xxii The cumulative exposure to UV rays occurs over time. Still, damage can start early, so taking steps to protect your eyes from a young age is essential. 

 

One way to do this is by wearing sunglasses outdoors, especially during the peak UV hours. A wide-brimmed hat can offer additional protection from the sun or snow's reflection. 

 

Move Your Body for Eye Health 

 

Exercise seems to benefit every aspect of health, including vision. Regular exercise is linked to healthy eyes and a lower risk of eye problems as you age.xxiii  

 

One study found frequent (greater than three days a week) vigorous exercise was specifically helpful for eye health in women but not men.xxiv Another study found that men and women who ran an average of two to four kilometers (about one to two and a half miles) daily had an almost 20 percent lower risk of developing age-related eye conditions.xxv 

 

Exercise could help by lowering eye pressure (called intraocular pressure) and increasing blood flow to keep your eyes healthy.xxvi It could also help by supporting reductions in inflammatory signaling molecules that could damage the eye.xxvii Plus, exercise also helps reduce the risk of other health conditions where problems with eyesight are a symptom.  

 

 

Limit Eye Strain at Your Computer for Healthy Vision 

 

It's hard to find someone who isn't looking at a computer, phone, or some type of screen for several hours each day, but too much eye strain from computer use isn't good for your eyes. You know that feeling where your eyes start hurting after watching a screen for too long? It's a signal that it's time to take a break. 

 

A study on healthy college students found excess screen use increased feelings of tired or burning eyes.xxviii Over time too much computer can cause strain on the eyes and excess exposure to blue light. Blue light is a type of light emitted from screens with a short wavelength that can penetrate deep into the eye.xxix 

 

Take eye breaks and look farther away from your screen every twenty to thirty minutes (or better yet, take a walk away from your computer). You can also try blue light blocking glasses that reduce the amount of blue light that hits your eyes.

 

Quit Smoking to Protect Your Eyes 

 

Smoking is linked to a much higher risk of developing multiple eye problems associated with age. It could increase inflammation that could damage your eyes. xxx 

  

Smoking may only exacerbate eye problems if you have any genetic predisposition to vision issues as you get older. xxxi It's not easy to stop, but you can talk with your doctor to find support to help you quit. 

 

Take Steps to Protect Your Eyes Starting Today 

 

A few simple lifestyle changes may help reduce your risk of developing age-related eye conditions. Eating a healthy diet, exercising, and not smoking are all good ways to help keep your eyes healthy as you age. Supplements can also be a helpful way to make sure you're getting the nutrients you need for eye health.  

 

Make regular eye exams a part of your health routine, and talk to your doctor about any changes in your vision or concerns about your eye health. 

 

 

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®.