Amino acids are the building blocks of protein, and they play a vital role in human health. In fact, there are over 20 different amino acids that make up the proteins in our bodies.i 

 

While most people only think about amino acid supplements for athletic performance, these nutrients offer a range of benefits for your health.  

 

In this article, we will explore the various benefits of supplemental amino acids and how they can support wellness. 

 

What are amino acids? 

 

Before we dive into the benefits of supplemental amino acids, let's first look at what they are and what they do in your body. 

 

As mentioned, amino acids are the building blocks of protein. They are essential for human health because they help form the proteins that make up our cells, tissues, and organs.ii 

 

Amino acids can also be used for energy, and they play a role in numerous vital body functions, including:iii 

 

• Building muscle mass  

• Repairing tissue  

• Producing enzymes and hormones  

• Regulating moods and cognitive function  

• Supporting the immune system  

 

There are two types of amino acids: essential and nonessential: 1 

 

• Essential amino acids can't be made by your body, so they must come from food or supplements.  

• Nonessential amino acids can be made from other amino acids (although this is not the best name since they are still necessary for health).  

 

In some cases, certain amino acids are considered conditionally essential, which means that they become essential under certain conditions like illness or stress because the body can't produce enough.iv 

 

Aside from food, many people use supplements to support amino acid intake. While we often think of protein or amino acid supplementation for sports performance and athletes, they have many more benefits to consider. 

 

How do amino acids support healthy hair, skin, and nails? 

 

Protein is a critical component of hair, skin, and nails, so adequate intake is necessary for structure and support. Amino acids can also promote healthy collagen production support antioxidant activity that impacts the health of hair, skin, and nails. 

 

Amino acids support antioxidant activity and collagen production. 

 

Antioxidants are compounds that help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause damage and oxidative stress in your body. Oxidative stress is linked to signs of aging in your skin (along with many other chronic health concerns), but amino acids could be one way to keep things in balance.v  

 

Glycine is an amino acid needed to make a critical antioxidant in the body called glutathione. Glutathione is often called the body's master antioxidant because it's present in nearly all your cells, where it protects against oxidative stress. Without enough glycine, glutathione production can be compromised.vi  

 

In addition to its role in glutathione production, glycine also supports healthy skin because it's needed to form collagen that provides structure and support.vii Collagen is also vital for the structure of your hair and nails. 

 

Another amino acid that supports healthy skin is lysine. Lysine helps to form collagen and is also used to support wound healing because it promotes your skin's repair processes.viii  

 

Can amino acids support sleep and energy? 

 

Certain amino acids could support healthy energy levels and promote better sleep, making a big difference in your day-to-day energy levels. 

 

Acetyl-l-carnitine for healthy energy production 

 

Acetyl-l-carnitine, a nonessential amino acid, is used to help produce energy by converting fatty acids into fuel by your mitochondria.ix  

 

Mitochondria are microscopic structures that make energy inside your cells. They are often called the powerhouse of your cells because it's their job to produce the fuel your cells need to function. 

 

One study found that older adults given L-carnitine reported improvements in occasional fatigue and even supported healthy mental status.x 

 

 

Sleep and oxidative stress 

 

Interestingly, oxidative stress from excessive free radicals could negatively affect your sleep. One study found that L-carnitine supplements promoted more REM sleep (the active part of sleep that plays a role in memory and learning) by supporting antioxidant activity in the body.xi  

 

This also may help explain why glycine (which also has antioxidant activity) has been shown to help with sleep quality and reductions in occasional fatigue.xii Another small, randomized control trial showed glycine positively affected sleep satisfaction, how quickly people fell asleep, and how they felt overall the next day.xiii  

 

The good news about amino acid supplements like glycine is unlike some other forms of sleep support, they don't usually leave you feeling groggy and are considered safe with no adverse effects, even at higher doses.xiv 

What amino acids support mood? 

 

Certain amino acids support mood by helping to maintain a healthy balance of neurotransmitters. Neurotransmitters are chemicals that help to relay messages between your brain cells. 

 

Amino acids and neurotransmitter production 

 

Supplementation with glutamine could positively affect your brain health and mood by influencing the production of gamma-Aminobutyric acid (GABA) and glutamate. GABA is an inhibitory neurotransmitter that promotes feelings of calm and relaxation, while glutamate is an excitatory neurotransmitter associated with energy and alertness.xv  

 

Glutamine could support your mood via the bidirectional communication system between your gut and brain called the gut-brain axis.xvi The gut-brain axis is thought to play a role in how you feel, as your gut bacteria can produce hundreds of neurotransmitters that travel to your brain.xvii 

 

Glutamine promotes a healthy gut by acting as a significant energy source for enterocytes, the intestinal cells. Enterocytes help regulate gut permeability and immune function and interact with your bacteria.xviii 

 

Acetyl-l-carnitine could also support the production of GABA and glutamate.xix Several studies suggest that this amino acid positively supports mood, with changes occurring even as soon as one week after starting a supplement.xxxxixxii 

 

 

Amino acids could help with occasional feelings of anxiety or stress 

 

Combining L-lysine with L-arginine could help with occasional feelings of stress and anxiety. One study found that these two amino acids supported a healthy stress response after only one week of supplementation, and another study found that L-lysine and L-arginine helped with feelings of stress related to public speaking xxiii xxiv 

 

A study on L-theanine, another amino acid (and active compound in green tea), found that four weeks of supplementation supported cognitive and stress responses in healthy adults, along with better sleep.xxv 

 

Can amino acids support healthy weight management?* 

 

Healthy weight management isn't about one factor, but amino acids might play a role by helping your cells use energy more efficiently.  

 

Amino acids and fat metabolism 

 

When combined with other healthy lifestyle habits like diet, exercise, and sleep, L-carnitine could be a part of a healthy weight management plan. L-carnitine is especially important for transporting long-chain fatty acids into the mitochondria to be metabolized for energy.xxvi 

One study found that participants who took L-carnitine saw significant positive changes in body mass, waist circumference, and other health markers like cholesterol. They also felt less hungry while fasting.xxvii A meta-analysis including 37 studies also concluded that L-carnitine positively supports healthy weight changes.xxviii 

 

Your gut health is linked to your weight 

 

Your gut health also plays a role in body size. While scientists continue to attempt to understand precisely how our gut bacteria influence weight, multiple studies suggest that the types of bacteria present in your gut could play a role in body size.xxix 

 

Certain bacteria are linked with obesity, and an altered ratio could make it harder to maintain a healthy weight. A study on glutamine noted supplementation led to the same type of changes in the composition of gut bacteria usually seen with weight loss. In other words, glutamine positively altered the bacteria to reflect those with healthy body weights. xxx 

 

Amino acids could have many benefits for your health 

 

Amino acids are essential for life and support a variety of bodily functions. While many people think of amino acids as only helpful for athletes, the truth is that they offer a range of benefits for overall health.  

 

From supporting your mood and sleep to aiding in weight management and gut health, supplemental amino acids can play an important role in your overall wellness. When combined with other healthy lifestyle habits, they can be an essential part of a healthy life. 

 

 

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®.  

 

*Provides weight management support as part of a healthy lifestyle with a reduced calorie diet and regular exercise. 

 

 

The B vitamins are a large group of water-soluble vitamins. These nutrients play many roles in your health, from brain function to red blood cell production.i But one of  their most important jobs is to support energy production in your cells.ii  

 

The eight B-vitamins include: 

• B1 (thiamin) 

• B2 (riboflavin) 

• B3 (niacin) 

• B5 (pantothenic acid) 

• B6 (pyridoxine) 

• B7 (biotin) 

• B9 (folate) 

• B12 (cobalamin) 

 

While each has an individual role in energy production, they all work together to keep things working optimally. In this article, we will share the details on how these vitamins help power all the functions in your body. 

 

How is Energy Made in Your Body? 

 

To understand how the B vitamins support energy production, it's helpful to understand the process of energy production in the body. 

 

When you eat food, it's broken down into smaller molecules during digestion so they can be absorbed. The smaller subunits from carbohydrates, fat, and protein are used to make or store energy in your cells. 

 

Carbohydrates are your body's preferred fuel because they are easily turned into energy. Still, the body can use protein and fat for energy if carbohydrates are scarce in your diet (as seen in ketogenic diets).  

 

Carbohydrates are broken down to sugar, or glucose, which enters your bloodstream and can be taken up by cells for immediate energy or stored for later.iii 

 

But we don't just store nutrients. Instead, they are turned into a specialized energy storage molecule called adenosine triphosphate (ATP).  

 

Energy from your food goes through a series of complex metabolic pathways where it's converted into ATP inside your cell. ATP is what powers cellular processes like breathing, thinking, and moving.  

 

Where do B vitamins come in? Without B vitamins, the chemical reactions to make or use ATP can't occur.iv   

 

How do B Vitamins Help with Energy Production? 

 

The conversion of food into energy requires a series of enzymatic reactions. Enzymes are proteins that act as catalysts for processes in your body. The B vitamins act as coenzymes or enzyme helper molecules to support your metabolic processes. They are needed for the energy-producing enzymes to do their job. 1 

 

In other words, B vitamins help your body convert food into energy, and they are needed for enzymes that store or release energy in your body to work correctly. 

 

Some examples of the role of B vitamins include: 

• Thiamine, vitamin B1, helps the body use glucose as energy by supporting ATP synthesis.v 

• Niacin, vitamin B3, is involved in ATP synthesis and the metabolism of carbohydrates, fats, and proteins.vi 

• Pyridoxine, or vitamin B6, is needed for amino-acid synthesis. It also helps release stored glucose from the liver and muscles in a process called glycogenolysis.vii Pyridoxal phosphate is the active form of vitamin B6 and is a coenzyme for synthesis of amino acids, neurotransmitters (serotonin, norepinephrine), sphingolipids, aminolevulinic acid.viii 

• Cobalamin or vitamin B12 is needed for fat and protein breakdown, energy metabolism, and red blood cell production.ix 

 

B Vitamins, Red Blood Cells, and Energy 

 

The relationship with red blood cells is another way that the B vitamins can impact your energy levels. Vitamin B12 and folate work with iron to make new red blood cells in your body.x  

 

Red blood cells have a lifespan of around 120 days.xi  Your red blood cells are closely linked with energy because they carry oxygen throughout your body. Without enough vitamin B12 or folate, the body can't make healthy new cells. Instead, the cells don't develop normally. This can lead to fatigue and weakness because fewer red blood cells mean less oxygen delivered to your cells. 8 

 

 

Do B Vitamin Supplements Support Healthy Energy Levels? 

 

Because the B vitamins are so deeply involved in energy metabolism, it may seem like adding more to your daily intake could give you a never-ending supply of energy production. But B vitamins are water-soluble, so your body doesn't store more than it needs. More isn't necessarily better. 

 

That said, suboptimal status could impact metabolic and cellular functions in the body, which impairs energy production and many other functions in the body. In this case, supplementation can support healthy energy metabolism. 

 

B vitamins are found in many different foods. A well-balanced, diverse diet should provide enough for a healthy individual, but there are situations when you may consider supplementation: 

 

• Advanced age. Older adults may need to consider vitamin B12 supplementation even if they eat a nutrient-rich diet. Vitamin B12 needs healthy stomach acid and carrier proteins to release it into an absorbable form from the food you eat. But age can influence how much we make. 

 

It's been estimated that even healthy adults only absorb about half of the vitamin B12 they ingest.xii  As a result, vitamin B12 absorption can be impacted, so additional supplements could be helpful on top of a nutrient-rich diet.xiii 

 

• Pregnancy. Nutrients needs increase overall during pregnancy, including the B vitamins. For example, folate is essential for supporting the growth and development of the baby's spine, and vitamin B12 is critical for brain development.xiv   

 

• Gastrointestinal conditions. Any condition that impacts the health of the stomach or intestine can interfere with the normal absorption of vitamins and minerals.xv  People with gut inflammation can have difficulty digesting food to be properly absorbed.xvi  Or they simply do not feel well enough to eat a well-balanced diet and miss out on these important nutrients. 

 

• Genetic alterations. Your genes can impact how your body uses a nutrient or a vitamin. Certain genetic alterations called single nucleotide polymorphisms (SNPs) could interrupt the conversion from an inactive to an active form of a vitamin.xvii  This means that even if you get enough in the diet, your body can't use it if it's not in an active form. In this case, supplementing with the active form can help. 

 

• Specialized diets. If your diet is low in specific foods, it could put you at a higher risk for suboptimal intake. For example, since vitamin B12 is found in animal-based foods, people who follow a vegan diet should supplement with B12 or seek fortified foods.xviii 

 

Also, since grains are a good source of many B vitamins, people who follow very low-carb diets without carbohydrates may need to supplement with B vitamins to meet needs. Even diets that are very low calorie could warrant supplementation simply because they don't provide enough food to the recommended amount. Interestingly, one review found that healthy young women with physically active lifestyles who diet or have nutrient-poor eating habits were at risk for inadequate intake of B vitamins.xix 

 

• Heavy alcohol intake. Heavy alcohol consumption puts you at risk for several nutrient deficiencies, especially the B vitamins. One reason is that drinking can take the place of food for some people. Misusing alcohol can also lead to poor absorption of thiamine and negatively affect the way your cells use thiamine.xx 

 

 

B Vitamins and Energy Go Hand-in-Hand 

 

B vitamins are a vital piece of energy production and metabolism. Their job is to support the enzymes that help you process the food you eat into energy units your body can use.  

 

You can find the B vitamins in many foods, but different needs may warrant a complex that includes many B vitamins or a single vitamin option. Your health care practitioner can help you decide if supplementation is a good idea for 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. 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®.  

 

For the average healthy person, digestion probably isn’t something you think about on a daily basis. But the amazingly complex digestive system involves multiple steps so you can break down food and absorb the nutrients. 

 

One of these steps involves the secretion of digestive enzymes. Your body naturally makes enzymes to help transform your food into substances your body can actually absorb and use. Sometimes supplemental digestive enzymes are also taken to provide digestive support while also optimizing the absorption of the nutrients from our food. 

 

In this article, you will learn all about digestion, why we need enzymes, and how supplemental enzymes can add an extra layer of digestive help. 

 

How does digestion work? 

 

Digestive enzymes are primarily secreted by your pancreas in response to food intake. However, small amounts are also released from your intestine and found in saliva. They are produced specifically to help you break down carbohydrates, fat, and proteins from your food so you can use the nutrients in your body.  

 

If you’ve ever heard that digestion begins in the mouth, it’s because your saliva contains the digestive enzyme amylase. As you chew your food, amylase from your saliva helps break down larger carbohydrates like bread or pasta into smaller simple sugars.i 

 

As food moves from your mouth down through your digestive tract into your stomach where it’s broken down into even smaller pieces with the help of hydrochloric acid and other gastric juices. The journey continues as the liquid mass of broken-down food and gastric juices, called chyme, moves down to your small intestine, the primary location for nutrient absorption.ii 

 

The movement of food components into your small intestine triggers your pancreas to release digestive enzymes. The enzymes complete the process until the nutrients are released and absorbed to be used by your body.iii 

 

Whatever is left over, mainly chyme mixed with water, salt, and plant fiber, moves to your large intestine for absorption or excretion. 

 

Each of these steps ensures you can absorb nutrients from your food and not feel discomfort after eating. 

 

Why might a supplemental digestive enzyme blend be helpful? 

 

Taking a supplemental digestive enzyme could be beneficial to support the body’s natural digestive process.iv  For example, certain enzymes may make it easier to digest a rich, high-fat meal without feelings of discomfort like gas, bloating, or fullness.v  This doesn’t mean that your body isn’t making the enzyme, but the supplemental could further support the process. 

 

Some people also notice they have difficulty digesting certain types of food or just notice occasional feelings of discomfort after eating. Assuming you’ve visited a health care practitioner and have no other medical condition, taking enzymes can be especially helpful to support healthy digestion for people with digestive issues without a known cause.  

 

A study on various digestive symptoms like bloating and excessive fullness after eating or burping found that taking a digestive enzyme significantly improved symptoms.vi 

 

Additionally, sometimes the body’s natural production of enzymes can be temporarily affected by stress, medications, or excessive alcohol intake, so supplemental enzymes can help in the short term.vii 

 

 

What ingredients are in supplemental digestive enzyme blends? 

 

Supplemental enzymes are designed to match and support the enzymes made by your body.viii   As such, they facilitate the normal breakdown of the food you eat, so you can use the nutrients. Generally, supplemental digestive enzymes are taken with meals to match the natural secretion of enzymes from your pancreas that happens after you eat.  

The following are some of the enzymes you may see in supplements. Each can be taken on its own or together in complementary formulas. 

 

Amylase 

 

Amylase helps break down complex carbohydrates into smaller sugars. Many carbohydrates are found in long chains that the body can’t absorb, so they need to be shortened into single units to be used by your body.  

 

There are several types of amylase. In addition to salivary amylase, there’s also amylase found in your small intestine that helps complete the breakdown of starches into simple sugars.ix 

 

Protease 

 

Proteases are enzymes that break down proteins into smaller units called amino acids.x  Amino acids are considered the building blocks of proteins as all proteins are made up of specific patterns of amino acids. 

 

When you eat something with protein, the food is first denatured by hydrochloric acid and other gastric secretions in your stomach. Denaturation means the protein is unfolded from its functional shape, making it easier for enzymes to do their job. Once denatured, proteases (and several other enzymes) further break down the protein into amino acids for absorption in the small intestine.xi 

 

Lipase 

 

Lipase breaks down the third macronutrient, fats, and oils (lipids) into smaller fatty acids and glycerol (the backbone of fat molecules). Like proteins or carbohydrates, fats have a much larger composition than can be absorbed, so they need to be further broken down.xii  Lipase comes from the pancreas and stomach in response to fat in your meal. There’s even some found in your saliva, similar to amylase. 

 

Bromelain  

 

Bromelain is an interesting supplemental digestive enzyme because it comes from a pineapple stem.xiii  Bromelain supports a healthy functioning digestive system to help break down and digest protein. 

 

Interestingly, some research also suggests that when bromelain is taken between meals, it can help support healthy musculoskeletal function.xiv 

 

Cellulase 

 

As the name suggests, cellulase is an enzyme that supports the breakdown of cellulose or plant fiber in the body. Cellulose is part of the plant wall in fruits and vegetables, but we don’t have the enzymes to digest this fiber.xv  While some people tolerate high amounts of fiber, others notice extra gas and bloating after eating it.  

 

But fiber is a vital part of a healthy diet, so cellulase may make it easier to meet your fiber recommendations even if you find it difficult to digest.xvi  It helps break down the cell walls to optimize the digestion of plants so you can also extract more of the nutrients from the foods.xvii 

 

Lactase 

 

Lactose, a sugar found in dairy products, is broken down by the enzyme lactase.xviii  While your body makes lactase, many people don’t make enough and notice intolerance to dairy with symptoms like bloating and gas.xix  Lactase supplementation can help fill in the gaps and make consuming foods like milk, yogurt, or cheese easier and more comfortable. 

 

Betaine HCL 

 

Betaine hydrochloric acid (HCL) is a supplement that may support healthy acid levels in the stomach. As mentioned above, HCl is needed for the initial breakdown and degradation of food before it moves to the small intestine. If you don’t have enough, it can be difficult to digest your food. Betaine works similarly to your body’s natural production of HCl to support optimal gastric pH for protein digestions and other nutrients.xx 

 

Can you get digestive enzymes from food? 

 

In addition to pineapple, some other foods do contain natural digestive enzymes, so you can try including more of these foods in your diet to naturally support digestion: 

• Papaya 

• Mango 

• Avocado 

• Kiwi 

• Fermented foods 

 

 

Digestive enzymes wrapped up 

 

Your body naturally produces and secretes and makes enzymes to help break down and absorb nutrients like carbohydrates, proteins, fats, vitamins, and minerals from your food. However, supplemental enzymes could add additional support to help with occasional symptoms or optimize digestion in some cases.  

 

If you aren’t sure if digestive enzymes could help, it’s always recommended to have a conversation with your health care practitioner. They can look at your personal health history to make an individualized recommendation tailored to 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. 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®.  

 

Advice for heart health can be overwhelming, but it doesn’t have to be.  

 

While cardiovascular wellness is dependent on so many different factors, making healthy adjustments to modifiable risk factors (things you can change) like diet and exercise can go a long way in helping to keep your heart healthy.  

 

You can take the benefits even further with unique ingredients that work with your body to optimize your heart health and support overall wellness. 

 

This blog post will discuss these three ingredients—magnesium, l-arginine, and garlic—and the reasons why they are so helpful for healthy cardiovascular function. 

 

Magnesium: The Relaxation Mineral 

 

Magnesium is a critical mineral for so many functions in your body, including your cardiovascular system. Among its many other jobs in your body, magnesium helps regulate heart rhythm and healthy blood flow inside your body.i  

 

Magnesium helps move electrolytes like calcium and potassium into your cells.  

Together, all these electrolytes are required for healthy nerve signaling and muscle contraction inside your heart. It’s also associated with healthy cholesterol levels, especially HDL, which is considered heart protective.ii 

 

Magnesium also increases nitric oxide in your body. Nitric oxide is a compound essential for relaxing your blood vessels (vasodilation) to maintain healthy blood flow.iii   

 

In contrast, suboptimal magnesium levels can increase the risk of heart-related health problems.iv A large review study found that magnesium deficiency is a possible risk factor for cardiovascular concerns. As a result, the researchers suggested that screening magnesium levels should be part of a regular part of a holistic plan to support cardiovascular health.v 

 

Since nutrients work synergistically together to support your health, the effect on heart health may be even more pronounced if you also eat potassium-rich foods while decreasing your sodium intake at the same time.vi Foods high in magnesium and potassium include legumes, nuts, seeds, fruits, and vegetables. 

 

Supplementing with magnesium appears to be especially effective for people who are already low in the mineral or not getting enough in their diet.vii 

 

 

L-arginine: The Heart-Health Supporting Amino Acid 

 

Like magnesium, L-arginine is an amino acid that supports healthy blood flow and nitric oxide levels. It’s often used by athletes to support nitric oxide levels.viii For athletes, nitric oxide could promote oxygen delivery to the muscles. 

 

Nitric oxide also supports healthy mitochondrial function.ix Mitochondria are our cells’ energy producers, and optimizing mitochondrial health is associated with healthy aging.x  

 

You may also see an L-arginine precursor, L-citrulline, used instead in supplements. A precursor means it’s used to help form L-arginine in your body. L-citrulline is well absorbed and has been shown to increase arginine levels and improve blood flow.xi 

A review found that L-arginine helped with healthy blood flow.xii Another study reported that a combination supplement of L-citrulline and L-arginine (from watermelon, which is high in L-citrulline supported healthy blood flow after six weeks of taking it.xiii 

 

Since L-arginine is an amino acid, you can find it in protein-rich foods like meat, chicken, fish, soy, or legumes, but supplements can provide a larger dose. 

 

Garlic: The Heart-Supporting Vegetable 

 

The list of garlic’s potential healing properties goes beyond your typical vegetable. From heart health to immune support, garlic has a rich history in traditional therapies and current research.xiv 

 

What’s in garlic that benefits us so much? It’s full of sulfur compounds that are released when it’s cut or crushed. These sulfide compounds give garlic its distinct smell. But the scent is also indicative of the health-promoting properties. It also contains antioxidants that help keep your cells healthy.xv 

 

A meta-analysis that included twenty trials with more than 900 participants concluded that garlic supplements can support healthy blood flow and help stimulate the immune system.xvi  

 

Garlic supplementation may also support healthy cholesterol levels, including small increases in HDL cholesterol (which is heart protective as mentioned above) and slight decreases in LDL, or what is often called “bad” cholesterol.xvii Another review found similar positive results for healthy cholesterol levels, although the effect on HDL was not significant.xviii 

 

You can get started right away by using garlic in your cooking. Slicing and letting garlic sit out for a few minutes before cooking can help release the sulfur compounds. Garlic supplements may provide an additional dose for extra benefits. And aside from potentially giving you garlic breath, supplements appear very well-tolerated and safe. 

 

 

Use These Three Ingredients in Combination with a Healthy Lifestyle 

 

Magnesium, L-arginine, and garlic are all well-researched options to support your heart. All three of these options appear to be safe with minimal side effects, but it’s always a good idea to talk with your healthcare practitioner before starting a new supplement. 

 

Heart health isn’t about one factor but requires a holistic approach. Diet, exercise, stress management, and sleep are equally important. But if you are interested in even more support, consider adding these three ingredients through your diet or as part of your daily supplements.  

 

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. 

 

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

 

It’s not uncommon to consider the importance of your diet once you or your partner is pregnant, but what about before?  Optimizing the health of both partners, along with consulting your physicians, can set the stage for a healthy pregnancy. 

 

The months leading up to pregnancy are considered a “critical period” to ensure healthy nutrient stores that optimize health before, during, and after pregnancy.i  If you are planning to get pregnant or even think you may want to have a baby someday, taking a closer look at your nutrition ahead of time is a smart move. 

 

While many factors contribute to a healthy pregnancy, these nutrients are especially beneficial. 

 

Folic Acid 

 

Most people are at least aware that folic acid is a critical nutrient for pregnancy.  Folic acid is the synthetic version of folate, a B vitamin necessary for red blood cell formation and cellular health. The terms “folic acid” and “folate” often are used interchangeably. However, folate is a general term used to describe the many different forms of vitamin B9 including folic acid.ii 

 

When it was discovered that adequate folate (folic acid) before pregnancy reduced the risk of birth defects involving the brain and spinal cord, public health officials from many countries campaigned to ensure women were getting enough.  It was added to foods like flour, and health care practitioners began to recommend it as part of prenatal vitamins.iii 

 

While that critical window before pregnancy is so important, many women don’t even realize they are pregnant until several weeks after conception.  For example, in the United States, it’s been estimated that around forty-five percent of all pregnancies are unplanned.iv  But research supports supplementation with folic acid works best when started during the critical period.v  Folic acid could also help mom stay healthy and avoid complications during pregnancy.vi   

 

Aside from fortified foods, leafy greens, beans, and citrus are all sources of folate, but many women don’t meet the recommended amount through diet alone. One study concluded that almost one-third of women don’t meet folate recommendations without supplements.vii As a result, it’s recommended to start taking folate (methylfolate and folic acid) or prenatal supplements well before pregnancy to ensure optimal amounts.   

 

Zinc 

 

You may consider zinc important for your immune system. Likewise, in studies, zinc supplementation was associated with a reduction in preterm birth.viii  Studies suggest that lower zinc levels could also increase how long it takes to get pregnant.ix   

 

Zinc is an antioxidant.  Antioxidants are free-radical scavengers that help reduce the impact of oxidative stress.x  Oxidative damage from excessive free radicals could negatively impact egg and sperm health.xi  Zinc helps support healthy sperm function and quality, while low zinc levels are associated with sperm abnormalities.xii  

 

However, even though zinc is an essential nutrient for reproduction, studies on how much zinc helps are mixed.  A recent study focused on couples trying to get pregnant concluded that it didn’t improve outcomes when men supplemented with zinc.xiii 

 

Still, it’s crucial to have optimal amounts early on.  Subjects in this study already had difficulty getting pregnant, so other factors could have impacted their ability to get pregnant. 

 

Since you can’t store zinc in your body, you need to obtain it through diet and supplementation.  Zinc is found in foods like oysters and pumpkin seeds, but recommended supplementation doses can also ensure you get enough if you don’t eat many zinc-rich foods. 

 

Omega-3 Fatty Acids  

 

Omega-3 fatty acids are nutrients that support a baby’s developing brain if taken at appropriate doses.xiv  They are also important for placental development.xv A Cochrane Review of seventy different studies on intake from food or supplements during pregnancy concluded that omega-3’s could lead to better outcomes in early labor and delivery, having an underweight baby.  Intake was also linked to a reduced risk of more severe outcomes for the mom.xvi 

 

Further, getting enough omega-3 in your diet may support healthy pregnancies.  One study showed that couples who regularly ate more seafood got pregnant sooner than those who didn’t eat fish.xvii  Another study found a relationship between healthy sperm and higher sperm counts for men taking omega-3 fatty acids.xviii  

 

The best sources of omega-3 are fatty fish like salmon or sardines.  You can also get some from flax and chia seeds. Still, many people also choose to supplement if seafood isn’t a regular part of their diet.  

 

CoQ10  

 

Coenzyme-Q 10 (CoQ10) is a nutrient naturally found in the body necessary for energy production.  It also acts as an antioxidant to help protect cells against oxidative damage.  As mentioned earlier, there is a negative relationship between oxidative stress and reproductive health for both men and women. Antioxidants like CoQ10 could help minimize the free radical damage in the body that could negatively impact eggs and sperm.xix xx 

 

CoQ10 may also play a role in supporting healthy ovarian reserve, or the number and quality of a woman’s eggs.xxi  It also may help with healthy sperm counts and motility (the ability of sperm to swim) while contributing to reductions in oxidative stress markers.xxii 

 

Your body does make CoQ10, but the amount produced goes down with age.xxiii  While you can get some CoQ10 from foods like organ meat, fatty fish, or poultry, they are generally not a good source of CoQ10, so supplements can be helpful. 

 

Selenium 

 

Selenium contributes to normal spermatogenesis. The sperm mitochondrial capsule selenoprotein has a structural as well as an enzymatic role, and it is responsible for both the maintenance of motility and the structural integrity of the tail of the sperm. Both human and other mammals exhibit reduced sperm motility and increased sperm rupture under conditions of low selenium supply.xxiv 

Preconception Nutrition Starts Early 

 

 

On top of other behaviors like maintaining a healthy weight and moving your body regularly, nutrition is a critical but often overlooked piece of preconception.  These five nutrients should be optimized through your diet or supplementation well before getting pregnant to create a foundation for a healthy pregnancy. If pregnant or lactating, always consult your physician before taking any supplements. 

 

 

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®.  

 

Is there a link between the food you eat and the way you feel?  If you’ve ever wondered this, you aren’t alone.  People are increasingly aware that even general discomforts like low energy or itchy skin may connect to your diet.  Food sensitivities, food allergies, and food intolerances are all related to what you eat, but the underlying reasons why they happen differ significantly. 

 

If you think you are reacting poorly to something you are eating, it’s helpful to understand the difference between these three, so you can make the necessary changes to feel better fast.  

 

What is a food allergy? 

 

The biggest reason food allergies are different from sensitivities or intolerances is how your immune system responds.  Food allergies occur when antibodies (IgE antibodies) trigger the body to release molecules that drive inflammation and cause accompanying symptoms.i These responses usually happen immediately after exposure to the food. 

 

Food allergies can be life-threatening for some people because the immune system has flagged a harmless ingredient as a significant danger.ii  The most common food allergies include:iii 

• Peanuts 

• Tree nuts 

• Wheat 

• Eggs 

• Shellfish 

• Fish 

• Soy 

• Cow’s milk 

 

Reactions to food are also significantly on the rise globally.  Research suggests that allergies to foods like peanuts have doubled in the United Kingdom or tripled in the United States, and similar increases were also seen in overall food allergies for children in China iv and India.v 

 

Cow’s milk and egg are consistently the most prevalent food allergies in children globally. Still, the prevalence of allergies can vary depending on geography and regional food patterns. 5  For example, chickpeas are a top food allergen in India, while buckwheat is an anaphylactic trigger for children in South Korea and Japan, reflecting commonly eaten foods in these countries. 5 

 

Symptoms of food allergies 

 

Food allergy symptoms depend on the location of the immune cells involved. They can include skin reactions like hives or rashes, GI discomfort with cramping or diarrhea, or swelling and difficulty breathing.  The most severe reaction is anaphylaxis, a life-threatening response to an allergen.vi 

 

How are food allergies diagnosed? 

 

Generally, food allergies are diagnosed by a health care practitioner specializing in allergy and immunology.  Testing can include a blood or skin prick test with appropriate interpretation by the physician.  While some childhood allergies reduce with age, for most people, once diagnosed, that ingredient has to be avoided forever, and even small amounts can cause a response. 1 

 

What causes food allergies? 

 

The underlying reasons for food allergies are complex, and scientists believe they are likely related to a combination of genetics and environment.vii  This means that you may be predisposed to develop an allergy if you have a family member with food allergies, but exposures or habits can increase the risk.  Aside from gender and genetics, some of the possible risk factors include: 

• Low vitamin D statusviii 

• C-section deliveryix 

• Age of first food introductionx 

 

Are food sensitivities the same as food allergies? 

 

The short answer is no.  Food sensitivities may involve the immune system, but the pathway is different than food allergies.  They also don’t cause anaphylaxis.   

 

However, just because they aren’t life-threatening doesn’t mean that sensitivities don’t significantly impact your health.  Like allergies, they can activate your white blood cells to release pro-inflammatory mediators that lead to symptoms (but don’t involve IgE antibodies).xi   

 

Food sensitivities can occur soon after ingesting the ingredient, but you might not have a response for up to 72 hours later.  This is known as delayed hypersensitivity.xii 

 

Are food sensitivities as common as food allergies? 

 

Tracking the prevalence of food sensitivities isn’t easy because there isn’t a well-regarded diagnostic tool (as you will learn below).  There are common sensitivities such as non-celiac gluten sensitivity (NCGS), but responses can also happen with chemicals or additives in the food itself, including chemicals like food coloring or sulfites or naturally occurring compounds like caffeine in chocolate. xiii 

 

What are the symptoms of food sensitivities? 

 

Because the inflammatory mediators travel throughout your body, they can affect many different body systems.  Symptoms of food sensitivities can range from mild to severe and can include:  

• GI-related such as nausea, constipation, vomiting, diarrhea, bloating, or crampingxiv 

• Brain fogxv 

• Skin conditions and rashesxvi 

• Migraines or headachesxvii 

• Body pain and swollen jointsxviii 

 

How are food sensitivities diagnosed? 

 

As mentioned, diagnosing food sensitivities can be tricky and is usually based on a process of elimination.  For some time, food sensitivities were not well recognized in the medical field, but because of rising cases such as NCGS, they are increasingly recognized.xix  However, they are still not as well understood as food allergies.xx 

 

Standard food allergy tests won’t show food sensitivities because they involve completely different parts of the immune system.  While there are several food sensitivity tests available, most are not well validated.xxi 

 

As a result, food sensitivity tests can act as a starting point, but elimination diets are the accepted gold standard.  And since food sensitivities can be so delayed or symptoms are easily chalked up to other health conditions, working with a healthcare practitioner specializing in food sensitivities can help you narrow down the problematic ingredient. 

 

What causes food sensitivities? 

 

The reasons for food sensitivities are not entirely understood, though many experts suggest that a likely cause is related to gut dysbiosis, an imbalance of your commensal gut bacteria.xxii  An unhealthy gut can also damage your intestinal lining.  When the gut lining is compromised, it can allow unwanted food proteins and other molecules into circulation, causing an immune response. 22 

 

It’s common to have more than one food sensitivity, unlike allergies or intolerances that are often specific to one or two foods.  Sensitivities can also change over time.  Unlike allergies which remain constant (aside from children who grow out of them), addressing the reason you have the sensitivities, such as inflammation from dysbiosis, can improve the sensitivity over time for some people. 

 

What are food intolerances? 

 

Sometimes food intolerances are incorrectly labeled food sensitivities, but they aren’t the same.  While symptoms can be similar, intolerances are different because they don’t involve the immune system at all.  Instead, food intolerances occur in the gut due to functional digestive issues that cause difficulty digesting specific foods.xxiii 

 

What are common food intolerances? 

 

The most common food intolerance is lactose intolerance.  This happens when you lack the enzyme lactase that breaks down lactose, a sugar found in dairy products.  Globally it’s estimated that 68% of the world’s population has some form of lactose malabsorption.xxiv   

 

Another common intolerance is related to foods containing FODMAPs.  FODMAPs is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, a group of short-chain carbohydrates. People with FODMAP intolerance have a difficult time digesting these foods.xxv   

 

What are the symptoms of food intolerances? 

 

Because intolerances are related to issues digesting specific foods, symptoms of intolerances tend to stay in the GI tract and include:xxvi 

• Bloating 

• Constipation 

• Pain 

• Diarrhea 

• Gas 

 

How are food intolerances diagnosed? 

 

Generally, food intolerances are also diagnosed by an elimination diet with the suspected food.  For example, with lactose intolerance, simply removing dairy resolves symptoms.  There is a test for lactose intolerance, but many physicians just have their patients remove dairy to avoid a more invasive procedure. 

 

 

Support your health by addressing your food-related symptoms 

 

If you suspect there’s a relationship between what you eat and how you feel, getting to the root cause is vital for feeling like yourself again.  Allergies are the most serious of the three, but food sensitivities or intolerance can still significantly impair your quality of life. 

 

Once you figure out what food your body is reacting to, it’s essential to avoid that ingredient, no matter the underlying reason.  Even trace amounts can impact sensitive people, so it’s critical to know how to check all your food labels—including your supplements—to ensure you are completely avoiding them.   

 

Whether a food allergy, food intolerance, or food sensitivity, working with the appropriate healthcare practitioner to guide you through testing and elimination is especially helpful for supporting your long-term 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. 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®.  

 

Brain health is an incredibly popular wellness topic for a good reason. Protecting your cognitive function is critical for long-term health and successful aging. Cognitive function refers to the mental processes involved in thinking and knowing, such as memory, attention, and problem-solving. 

 

In combination with other lifestyle habits like a healthy diet, several well-researched botanicals can be used to protect and support healthy brain function. Many of these herbs or plant extracts have been used for thousands of years in traditional medicine. 

 

To keep your brain working at its best, you don't have to wait for signs that something is wrong.  As you will learn below, research suggests that even people without any brain-health concerns can benefit from brain-supporting botanicals. With healthy habits, good nutrition, and effective supplements, it is possible to support healthy cognitive function at all stages of life. 

 

Here are some of the top choices of botanicals you can use to support your cognitive health. 

 

 

Rhodiola Rosea 

 

What is it? Rhodiola rosea is an herb also known as an adaptogen. Adaptogens are thought to help the body better respond to stress. It's been used for thousands of years in traditional medicine to support energy and longevity.i 

 

How can it support your cognitive health?  It appears that Rhodiola can help brain function, memory, energy, and overall daily function.  A study on physicians who worked night shifts found that Rhodiola supplements supported significant improvements in mental tasks and fatigue under stressful situations.ii  

 

Additionally, Rhodiola may help reduce the negative impact of stress on your brain.iii  There's a strong association between stress and brain health.   Stress is linked to structural brain changes and adverse effects on the nervous system. 1 As Rhodiola is an adaptogen, it can also be a part of your stress management toolkit.  

 

How does it work? The efficacy of Rhodiola likely comes from active compounds that work as antioxidants in the body.  Antioxidants are molecules that can protect your cells against the damaging effects of free radicals to minimize oxidative stress. Oxidative stress occurs when there is a build-up of too many free radicals, damaging your neuronal cells while contributing to the overall aging process.iv 

  

It appears that Rhodiola also interacts with stress hormones and helps to mitigate the impact of the chronic activation of our "flight or fight" response.v While stress hormones are essential and needed for normal physiological functions, they can lead to unwanted effects on your brain and nervous system if left unchecked over time. 

 

Green tea extract  

 

What is it?  Green tea extract comes from the plant Camellia sinensis and has been used for thousands of years to support longevity. Green tea extract refers to the polyphenol (a health-promoting compound found in plants) in green tea called epigallocatechin-3-gallate (EGCG). ECGC acts as a potent anti-inflammatory and is one of the main reasons green tea has many supportive health benefits, especially for your brain.vi 

 

How can it support cognitive health?  Green tea extract and specifically ECGC may support cognitive function.  This is especially seen for people who already have known conditions related to brain health.  One study found that when green tea extract was combined with L-theanine (a brain-supportive amino acid also found in green tea), participants had higher scores for recognition, attention, and increased brain waves indicating cognitive alertness.vii 

 

Green tea extract may also play a role in protection against cognitive decline in older age.viii  Studies have found an association between those drink more green tea and a lower risk of cognitive disorders, showing more protection with higher consumption.ix  However, green tea supplements may be an easy way to increase the intake without drinking multiple cups during the day. 

 

How does it work?  As an antioxidant polyphenol, green tea supports oxidative stress (similar to Rhodiola). It's beneficial because ECGC can cross the blood-brain barrier, specifically targeting free radical damage in the brain cells.x 

 

Green tea extract also significantly increases brain wave activity in multiple areas of the brain.xi  Scientists suggest that this points to the positive effects on green tea and cognitive function, especially supporting alertness and attention. 

 

Ginkgo biloba 

 

What is it? Ginkgo biloba is another botanical that has been used in traditional medicine for many years. It's also one of the most popular and well-researched supplements used for cognitive support. 

 

How can it support cognitive health? Since Ginkgo has been so widely studied, there are many ways it can support cognition.  Several studies have shown that Ginkgo supplementation can reduce symptoms of cognitive decline and improve memory.xii It has also been shown to improve mood and anxiety, another common complication experienced by individuals experiencing conditions impacting the brain. 

 

It also appears that Ginkgo supplementation can help with improvements in scores that measure cognitive function in healthy volunteers.xiii  One study examining healthy middle-aged volunteers found that supplementing with Ginkgo biloba extract helped with improvements in memory.xiv  Another found that Ginkgo helped with recall and recognition for healthy older adults without any cognitive health concerns.xv 

 

How does it work? Ginkgo may help by improving blood flow to the brain.xvi  Increased blood flow supports healthy blood vessels and supplies the brain cells with oxygen.  Similar to the other supplements, Ginkgo may also help by supporting reductions in free radical activity in the brain, adding a level of protection to neuronal cells. 10 

 

Bacopa 

 

What is it? Bacopa is another traditional herb used in Ayurvedic medicine. It's known for its positive impact on stress, longevity, and brain function.xvii 

 

How can it support cognitive health? Bacopa appears to be especially helpful for memory support, even in healthy subjects.xviii  One study found that healthy people without prior brain-related conditions noted significant improvements in memory and attention after twelve weeks of taking a Bacopa supplement.xix  People who take Bacopa may also report energy improvements, along with working memory.xx 

 

How does it work? One way Bacopa may support your cognitive health is because it can interact with neurotransmitters important for your mood and brain health.xxi 

 

Cognitive impairment can lead to faulty communication between brain cells, but Bacopa may support healthy communication of neurons through its influence on increasing dendrites which help carry information from cell to cell.  And like the other supplements, Bacopa is known to support the balance and reduction of free radicals and help with anti-inflammatory activity in the brain. 10 

 

 

Starting early to support a healthy brain 

 

You can start optimizing the health of your brain today through lifestyle choices such as getting enough sleep, reducing stress levels, and exercising regularly. Additionally, botanical supplements like Bacopa, Ginkgo, Rhodiola, and ECGC  provide an additional line of support for cognitive health even before it becomes a problem. These plant extracts are associated with a wide range of brain-health benefits. It's never too early (or too late) to start taking care of your brain. 

 

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®.  

 

Coenzyme Q10 (CoQ10) is a nutrient that is essential for cellular energy production.  It helps protect your cells from oxidative damage. Found in every cell of your body, CoQ10 helps generate energy for all of life’s activities, including muscle contraction, organ function, and even thought processes. 

 

Healthy levels of CoQ10 are vital for keeping your body healthy and energized while protecting against free radical damage. 

 

What is CoQ10? 

 

CoQ10 is found in the mitochondria, the energy-creating organelles inside your cells.  It acts as an electron carrier within the mitochondria of each cell and facilitates aerobic respiration. This process generates adenosine triphosphate (ATP) from the food you eat.i  ATP is the molecule that carries energy throughout your body. 

 

CoQ10 is also a potent antioxidant.  It can help counteract free radical damage, which otherwise can lead to cell mutations or death.  Through this antioxidant activity, it supports healthy mitochondria as they are susceptible to oxidative damage.  Damaged mitochondria are associated with several health concerns.ii 

 

What are the health benefits associated with CoQ10? 

 

As mentioned, CoQ10 acts as a powerful cellular antioxidant.  It can help minimize inflammation and oxidative damage in the body, both closely related to many adverse health conditions.iii  Supplemental CoQ10 has been shown to help effectively bring down tumor necrosis factor-alpha (TNF-α), a signaling protein related to inflammation. iv  It’s also associated with modest improvements in c-reactive protein (CRP), an inflammatory marker associated with an increased risk of cardiovascular health concerns.v CoQ10 is also associated with many other health benefits. 

 

CoQ10 and heart health 

 

Aside from general markers of inflammation, one of the most well-studied benefits of CoQ10 is its relationship to a healthy heart.  Healthy CoQ10 levels in the body are associated with increases in HDL, the “good” protective cholesterol.vi  Supplementation with CoQ10 may also positively impact risk factors related to cardiovascular health, including normalizing cholesterol levels and maintaining blood pressure within the normal range.vii viii 

 

Oxidative stress can increase the production of molecules that interfere with the ability of blood vessels to relax, which leads to increases in blood pressure.  CoQ10 appears to interrupt this process through antioxidant activity and its influence on vasodilation (relaxing the walls of your arteries or veins).ix 

 

Conversely, low levels of CoQ10 are associated with adverse health consequences following a cardiovascular-related event. But healthy levels may help improve outcomes, including an increased tolerance for exercise once someone already has a cardiovascular health condition. x xi 

 

Certain medications like statins are often prescribed to decrease cholesterol, but they can deplete levels of naturally occurring CoQ10 in your body.  A common side effect noted from statin use is muscle pain, which may be related to low CoQ10. xii  As a result, researchers have suggested that supplemental CoQ10 may normalize levels in the body and reduce the risk of these side effects. xiii 

 

CoQ10 and reproductive health 

 

CoQ10 may also help with reproductive health for both men and women. It’s been shown to support improvements in sperm count and motility, which may be helpful for couples trying to conceive.xiv 

 

Research also suggests that CoQ10 may help improve the quality of egg health for women who are having difficulty getting pregnant.  This again may be related to reductions in oxidative stress, something that can impact egg quality.xv  Supplementation may also support women with health conditions that affect menstruation and reproductive hormones, helping to regulate ovulation and their ability to get pregnant. xvi xvii 

 

COQ10 and energy levels 

 

Supplementation with CoQ10 has been shown to support energy improvements for people with conditions affecting their energy levels or ability to produce enough CoQ10 on their own.xviii xix 

 

It also appears to help improve endurance performance and exercise capacity in healthy athletic individuals.xx 

 

Researchers suggest that the benefits associated with energy relate to improvements in mitochondrial function while reducing oxidative stress both during periods of intense physical activity.  The improvements in oxidative stress are thought to be due to CoQ10’s ability to reduce the formation of free radicals that can damage cells and impair muscle function. 22 

 

CoQ10 and beauty benefits 

 

Supplementation with CoQ10 may also help with signs of aging.  As wrinkles and sun damage are associated with an uptick of free radicals, CoQ10’s antioxidant abilities may help reduce the impact of this damage.  As a result, it’s often considered an age-supporting supplement, especially since the body’s production decreases as you get older.  One study found that CoQ10 improved wrinkles and skin smoothness in middle-aged women in combination with collagen supplementation.xxi  

 

 

Does your body make enough CoQ10? 

Production of CoQ10 significantly decreases as you get older, starting as early as age twenty. As production drops, the body can experience increases in oxidative stress without the beneficial antioxidant activity. 

 

Additionally, the body converts the oxidized form of CoQ10 (ubiquinone) to a reduced and bioavailable form (ubiquinol) inside the body, but some people have difficulty with this conversation as they age or due to genetic predisposition.xxii 

 

Small amounts of CoQ10 are found in foods such as: 

• Organ meat 

• Beef 

• Fatty fish 

• Chicken 

• Broccoli 

• Asparagus 

 

However, given the natural reduction over time and low amounts in foods, many people choose to add CoQ10 supplements as ubiquinol.xxiii 

 

Supplementation may also benefit people participating in strenuous exercise, as noted by some of the research on fatigue above. 22 

 

CoQ10 for antioxidant protection 

 

In summary, CoQ10 is an essential part of energy production and antioxidant activity in every cell of your body.  Supplementing with CoQ10 not only has many health benefits but can also help increase energy levels. The production of this vital nutrient decreases as we age, so taking a supplement may be the best way to keep up your levels of CoQ10. 

 

 

Collagen is the most abundant protein found in the human body.  It is a foundation of support for your connective tissues.  There are many types of collagen in the body, but type II collagen specifically impacts your joint health. 

 

Along with normal wear and tear, the production of collagen drops as you age.  This reduction impacts the health of your joints and even your ability to heal from injuries.i   

 

As a result, the interest in type II collagen supplementation continues to grow.  Intake of type II collagen may help maintain the body’s collagen levels, making it an ideal supplement to support joint health and mobility. 

 

What is collagen? 

 

Collagen is found all over the body, where it provides structure, foundation, cushion, and support to connective tissue.ii  It is a strong protein (often described as strong as steel) that forms flexible connective tissues throughout the body, such as skin and cartilage. 

 

It acts as a foundation of support, providing strength and elasticity to the skin, ligaments, tendons, cartilage, and other tissues.  

 

There are more than sixteen types of collagen in your body, but type II collagen is the most critical type for your joint health. 2 

 

What is type II collagen? 

 

Type II collagen is found in the lining of joints. It is the most common type found in cartilage and synovial fluid, which lubricates our joints.iii  Aside from your cartilage, it’s also found in your eyes and spinal cord. 

 

Hyaline cartilage, the most common type of cartilage found at the ends of your bones in the joints and ribs, is made up of type II collagen.iv  Cartilage is key for shock absorption for your joints, as well as strength and flexibility.  It keeps your joints supple and able to bounce back from impact.v 

 

As mentioned, type II collagen naturally decreases with age.  It’s also impacted by normal wear and tear, especially with overuse. 3  Certain joint-related health conditions can also cause symptoms of discomfort, stiffness, or swelling that affect joint function and can even lead to irreversible joint damage. However, supplementing with type II collagen may help improve symptoms and support a better quality of life. 

 

How can type II collagen supplementation help your joints? 

 

Inflammation is a normal part of the body’s healing process.  If you have an injury, inflammatory molecules in the body respond quickly to recruit the immune cells needed for repair.vi 

 

However, in certain situations, as seen with many joint conditions, the inflammatory signals stay on without a return to a normal, healthy state of balance in the body.  This upregulation of the inflammatory immune response can lead to discomfort, swelling, stiffness, and even a loss of structural integrity in your joints. 

 

Supplementing with type II collagen may provide relief from occasional discomfort caused by a wide range of conditions that cause inflammation in the area around a joint.  Supplemental collagen has been well studied for its contributions to joint health. 

 

 

Joint discomfort 

 

In a joint health study of more than 400 people, type II collagen supplementation helped support improvements in occasional discomfort, swelling, stiffness, and joint function.vii   

 

Similar results have been seen in other studies that focused primarily on knee function and discomfort.  One smaller study found that collagen supplementation supported healthy joint function and mobility that impacted a person’s ability to participate in daily activities.viii  And yet another study found that type II collagen supplements helped with knee discomfort and stiffness.ix  It also helped participants walk or stand for more extended periods before they felt soreness. 

 

Joint repair 

 

Beyond supporting the symptoms of occasional joint discomfort, type II collagen supplements may support increases in chondrocytes.  Chondrocytes are the cells responsible for the formation of cartilage.x  This may be one way type II collagen can help repair cartilage loss at sites where it has been worn away by the progression of certain joint conditions.   

 

One study found that collagen helped improve knee range of motion and allowed the subjects to exercise longer before noting any discomfort.xi  Another study examining healthy, physically active individuals resulted in improvements in joint function and comfort.xii 

 

Can you get type II collagen from food in your diet? 

 

Food sources of type II collagen include bone broth, gelatin, fish with the skin, and other animal proteins.  However, these food sources typically don’t provide enough to be considered a significant source for joint health support. 

 

Supplemental type II collagen usually comes in two forms: undenatured or hydrolyzed.  Undenatured means that the collagen remains intact, which appears to be more effective for joint health than denatured collagen that has been broken down until smaller units.xiii  Hydrolyzed means that the collagen has been slightly broken down to support absorption but still provides benefit.xiv 

 

Type II collagen can be taken either orally or topically, depending on what type of support you are looking for and how it affects your joints. The supplement comes in a variety of forms, including capsules, tablets, or powders you can add to smoothies or shakes.

 

Type II collagen to support the body’s healing process 

Type II collagen may help you maintain healthy joints as you age while addressing any discomfort. If you’re looking for a natural way to support your joint health, it may be worth considering type II collagen supplements into your daily routine to promote joint health over time.  

 

It is worth noting that these supplements should be used in combination with other treatment options as directed by your health care practitioner; however, based on the research adding them can be an effective way to support your body’s natural healing properties.   

 

The familiar public health message tells us to focus on calcium for strong bones.  While this is true, it is an oversimplistic view of bone health.   

 

In reality, many other nutrients are just as important.  These bone-supporting vitamins and minerals work together as a team — along with calcium — to keep your bones strong and healthy from childhood through the older years.  

 

How does calcium support bone health? 

 

To understand how other nutrients contribute to the health of your bones, it’s helpful to start at the beginning with calcium.  Calcium is the most abundant mineral found in your body.  It is so tightly regulated that the body will break down bones if intake through diet or supplements is lacking.   

 

Aside from being a major building block of bone, calcium also plays a role in cellular signaling.i  You can find a small amount of calcium in your blood and cells, but close to 99 percent is found in your bones and teeth.ii 

 

As you age, bone breakdown increases while bone formation slows down, especially in postmenopausal women.  These changes result in bone mass loss and integrity issues.  The association between calcium and bone health became a public health message after several studies found a positive connection between calcium intake in the diet and bone health.  But what about the other nutrients they ate? 

 

In reality, the relationship is not so black and white.  An extensive review examining many different studies focused on the relationship between calcium intake bone health in the elderly found mixed results between calcium intake and risk of fracture.  The authors found that calcium did not appear to be associated with a reduced risk of fracture. Thus, they concluded that the evidence supporting calcium supplements alone for bone health is weak at best.iii 

 

So, should you skip calcium for healthy bones? 

 

The answer is no. Calcium does matter for your bones, but it doesn’t work by itself.   

 

There are noticeable benefits when calcium is combined with other nutrients.  For example, a meta-analysis of studies that used calcium in combination with vitamin D illustrated the benefit of supplementation with both nutrients for reducing fracture risk, especially hip fractures.iv 

 

These results suggest that while calcium is essential, one single nutrient isn’t enough.  This conclusion makes sense because in the real world nutrients don’t exist in a vacuum.  When you eat a meal, you take in vitamins and minerals that work synergistically together.  So theoretically, your supplements should work similarly, as our body uses the combination of all of these nutrients to support our bone health.v  

 

 

What other nutrients support strong bones? 

 

Vitamin D3 

 

As mentioned above, vitamin D has been well-studied for its positive impact on bone health, combined with calcium for supporting strength and fracture risk reduction.vi  An essential fat-soluble vitamin, the primary source of vitamin D is through sun exposure since it’s challenging to get enough through the diet.  However, because of skin pigmentation, sun protection, and climate differences, many people have suboptimal levels.   

 

Osteoblasts, the cells that form bone, have vitamin D receptors on their surfaces.vii  As a result, vitamin D may help support the formation of new bone cells and bone tissue.viii  Vitamin D may also influence the expression of genes for bone protein and growth factors.ix  Higher doses of vitamin D supplementation during pregnancy could even lead to stronger bones for children as they grow.x 

 

Magnesium 

 

Another less talked about mineral for bone support is magnesium.  Magnesium works synergistically with other bone-building nutrients in the body.  It’s especially beneficial for supporting bone mineral density, an important measurement for bone health.  Magnesium may help with bone health because it impacts vitamin D activity and supports a healthy vitamin D status alongside calcium.xi 

 

Studies show that lower levels of magnesium are associated with bone health concerns.xii  Further, people who take in lower amounts of magnesium in their diet appear to have an increased risk of fracture and reduced bone mineral density. At the same time, supplementation supports bone mineral density and reductions in bone breakdown. xiii xiv 

 

Zinc  

 

Zinc is another trace mineral that contributes to your bone health.xv  About thirty percent of the zinc in your body is found in bone.xvi  Zinc is primarily found in high protein foods, especially shellfish. 

 

In combination with calcium, vitamin D, and magnesium, zinc helps with bone mineralization.xvii  Zinc supports the formation and regeneration of new bone by stimulating osteoblasts.  It also helps to inhibit bone breakdown and is needed for optimal calcium absorption.xviii  Conversely, suboptimal zinc levels are associated with reduced skeletal growth, bone density, and even lower levels of collagen synthesis.xix 

 

Copper  

 

Copper works in tandem with zinc — and the ratio of the two is essential for bone health and beyond.  Once again, you may not immediately consider copper a bone-building nutrient, but it plays a role in building the enzymes needed for collagen to support the structure of bone. 

 

Similar to zinc, copper also works by limiting the breakdown of bone.xx  Without enough copper, the risk of bone health conditions is increased, and bones can grow abnormally because of the reduced enzyme production mentioned above.xxi 

 

Vitamin C 

 

While you may primarily think of vitamin C for its immune benefits, it also plays a role in your bone formation.  Vitamin C (or ascorbic acid) intake through diet and supplementation is associated with supporting bone mineral density, especially in menopausal women.  Its positive effects may be related to vitamin C’s ability to impact gene expression for bone matrix in osteoblasts.xxii 

 

Manganese 

 

Manganese is a trace metal that once again works synergistically with other bone supporting nutrients to support improvements in bone density.  The studies on manganese for bone health are not as robust as compared to many other nutrients. Still, they do point towards its collaborative role.  Manganese acts as a co-factor for building bone cartilage, collagen, and bone mineralization.xxiii 

 

Lower levels of manganese intake are associated with reduced bone density.  And studies that used supplemental manganese combined with calcium, copper, and zinc saw improvements in bone maintenance after menopause, compared to a placebo group.xxiv 

 

 

Vary your nutrients for bone health 

 

As you can see, many different nutrients impact bone health.  Supporting bones requires a balance of all of these nutrients.  A diet rich in fresh produce, whole grains, and healthy protein will help to provide sources of these vitamins and minerals into your daily intake. However, supplementation can be especially beneficial to make sure you are meeting all your bone-nutrient needs.