The use of digital devices is a normal part of our daily life, and most people don't think twice about it.  In fact, you are likely reading this on a screen right now. But, unfortunately, our reliance on screens has a downside. 

 

Studies have shown that people who use screens more often are at risk of developing age-related eye conditions.i The concern has to do with increased exposure to a potentially damaging type of light emitted from your device — blue light.  

 

Fortunately, certain nutrients that you can get from your diet and supplements may help reduce the impact of this exposure.  Since screens don't seem to be going away anytime soon, taking steps to protect your eyes now is a wise choice. 

 

What is blue light? 

 

Blue light is a type of light generated by computer screens, smartphones, and other digital devices. It's high-energy light that is part of the visible light spectrum. The sun is also a significant source of blue light, but because of the increased reliance on screens, our exposure to blue light has risen dramatically in the last few decades. 

Some blue light exposure, primarily from the sun, is good for us. It helps regulate our circadian rhythms (sleep and wake cycle), keeps us alert, and supports a healthy cognitive function. But, when you spend too much time in front of a screen, the blue light adds up quickly and can be harmful to your eyes.ii 

Blue light can also interrupt our sleep cycle as it suppresses melatonin production.  While this is desirable first thing in the morning when you greet the sun, late-night screen use can also increase alertness, leaving you wide awake when you should be sleeping.iii 

 

Blue light and the impact on eye health 

 

Eye strain and fatigue are increasingly common complaints as more time is spent looking at screens or digital devices that emit blue light. Long-term exposure to blue light has also been found to significantly impair vision.  Over time, blue light is associated with retinal cell damage and vision issues.iv 

Excess screen use, especially on phones, has exponentially increased our exposure. Blue light can penetrate deeper into your eye, and nearly all visible blue light reaches the retina.1 This can cause eye strain, dryness, and even retinal damage. 

Research has found that excessive use of screens nearly doubles the risk of certain conditions affecting eyesight in teenagers.v  Blue light exposure can also lead to increases in inflammation that exacerbate oxidative damage to your eyes.vi 

 

 

What is the association between carotenoids and eye health? 

 

Lutein and zeaxanthin are two carotenoids that may help protect your eyes from oxidative stress because they are powerful antioxidants.vii  These nutrients are found in food, but they also accumulate in the eye. 

 

One measurement of eye health is macular pigment optical density (MPOD). This measures the amount of lutein and zeaxanthin in your eyes.  Macular pigment can act as a filter for damaging light and an antioxidant to protect eyes against free radical byproducts.viii 

 

People with lower MPODs have an increased risk for eye conditions, especially as they age.  Oppositely, those with increased optical density have a much lower incidence of eye-related disease and improved vision.7  Further, studies show that those who consume higher amounts of lutein and zeaxanthin maintain better levels of macular pigments and, therefore, have healthier eyes.ix x 

 

How can lutein and zeaxanthin help reduce the impact of blue light damage to your eyes? 

 

Supplementation with lutein and zeaxanthin is associated with many eye health benefits related specifically to blue light exposure.  As these carotenoids are potent antioxidants, they may help reduce oxidative damage in the eye caused by blue light exposure. 

 

Lutein and zeaxanthin supplementation can also help support eye health by reducing blue light oxidative damage on the outer layer of the eye.  They also support increases in MPOD and may interrupt the inflammatory process triggered by blue light damage, reducing the risk of associated eye conditions.5 

 

It also appears that the amount of lutein and zeaxanthin you have in your diet is correlated with increased amounts of carotenoids in your eyes.xi Research suggests that when found in the eye, carotenoids can help absorb and filter blue light and therefore add even more protection against potential damage from digital device exposure.xii 

 

Studies have also found that lutein and zeaxanthin intake can support reductions in side effects like headaches, strained and tired eyes, or other symptoms related to screen time.xiii 

 

What foods are good sources of lutein and zeaxanthin? 

 

The body can't make these carotenoids, so you have to obtain them through diet. However, most people don't eat enough carotenoid-rich foods, so supplements are often needed for benefits. 

 

Foods considered good sources of lutein and zeaxanthin include9: 

• Kale 

• Spinach 

• Broccoli 

• Peas 

• Lettuce 

• Egg yolk 

• Wheat 

• Corn  

 

How can vitamin A also help protect against blue light exposure? 

 

Vitamin A is a group of nutrients known as either preformed vitamin A (found in animal products) or provitamin A (found in fruits or vegetables).  While rare in many developed countries, vitamin A deficiency is one of the leading causes of impaired vision.xiv  It's an essential nutrient responsible for maintaining healthy eye tissue and fluid. It also helps preserve night vision, increases visual acuity, and plays a vital role in the prevention of age-related declines in vision.xv 

As mentioned, blue light is a high-energy type of radiation. As a result, it can pass through the cornea to the retina and cause damage. While more studies specifically on blue light and vitamin A are needed, as an antioxidant vitamin A may add protection by supporting the reduction of oxidative damage to the retina.xvi 

 

 

Nutrients provide powerful protection for your eyes 

 

The screens we use every day emit blue light that can damage our eyes and cause age-related vision impairment. Given how prevalent screens are in our everyday lives, it's essential to take steps to protect your vision in the future.  

 

Boosting your intake of lutein, zeaxanthin, and vitamin A-rich foods or supplements can be an important way to help reduce the impact of screen-use and support healthy eyes.   

 

 

Public health messages consistently tell you that food has a direct and critical impact on your heart. We know a diet high in inflammatory foods can adversely affect cardiovascular health, but several other nutrients play an essential role in keeping your heart healthy.   

 

Vitamin K and Omega-3 fatty acids are two of these special nutrients – and each one has unique properties to support your cardiovascular system.   

 

Root causes for cardiovascular health conditions 

 

When you think about diet and heart health, what comes to mind?  For most people, it's cholesterol.  While cholesterol levels are important, there are other factors that you should also pay attention to. 

 

One of these factors is arterial calcification. Arterial calcification is the accumulation of calcium in your arteries that can harden them and make it difficult for blood flow to penetrate.i 

 

Healthy arteries are elastic and flexible, which allows for the expansion of blood flow as it moves throughout your body. Calcification hampers this process by restricting movement.ii 

Arterial calcification also leads to a loss of elasticity and stiffness — both significant risk factors for cardiovascular health events. 

 

Another significant risk factor for adverse cardiovascular health concerns is elevated triglycerides. Similar to cholesterol, triglycerides are a type of fat that can build up in the bloodstream. They are associated with inflammatory biomarkers and increased adverse health risks, even when cholesterol levels are normal.iii iv 

 

Elevated triglycerides occur for several reasons, but diet is a major player.  Diets high in sugar, refined carbohydrates, saturated fats, alcohol, and even excessive fructose can contribute to high triglycerides.v 

 

Vitamin K and arterial calcification 

 

Vitamin K is a fat-soluble essential vitamin. While it's typically known as a vitamin that supports healthy blood clotting, it contributes much more to your body. It's critical for bone health, which is part of why it also helps keep your arteries healthy.  Small amounts of vitamin K are also synthesized by your gut bacteria.  

 

There are two categories of vitamin K:vi 

 

• Vitamin K1 (Phylloquinone): Found primarily in plants like leafy greens, this form of vitamin K1 is preferentially used by the liver to support clotting. 

 

• Vitamin K2 (Menaquinone): Vitamin K2 consists of several different (for example, MK-4 or MK-7). It is primarily found in animal foods or fermented products. 

 

Vitamin K, especially K2, can help send calcium to your hard tissues — like bone and teeth — instead of soft tissues like your arteries. As a result, it can help support the movement of calcium out of your arteries, where it can build up and lead to arterial calcification.    

 

Vitamin K also acts as a cofactor along with vitamin D for building these hard tissues. So not only does it help shuttle calcium from your arteries, but it also helps with the vital task of strengthening bone and teeth.vii 

 

Studies show reduced cardiovascular events, mortality, and arterial calcification for people who take in more vitamin K2.viii ix Vitamin K may support reductions in stiffness and improved measurements of arterial health, especially those with more severe stiffness.x xi Vitamin K may also help by blocking the action of inflammatory cytokines that contribute to calcification.xii 

 

Many people take calcium to optimize bone health, especially as they age. However, some physicians suggest that vitamin K should be considered to ensure that supplemental calcium supports bone building without the increased risks of arterial calcification.xiii 

 

 

What are the best sources of vitamin K? 

 

Our dietary intake of vitamin K1 is usually higher than K2, primarily from vegetables like leafy greens and broccoli. While your body can convert vitamin K1 to vitamin K2, it likely doesn't make enough, so getting it through diet or supplementation is often necessary. 8 

 

In addition to leafy greens for vitamin K1, foods high in vitamin K2 include:xiv 

 

• Meat  

• Dark chicken 

• Natto 

• Liver 

• Cheese      

• Egg yolk 

 

However, the recommended intake for vitamin K was made to ensure healthy blood clotting but does not necessarily consider our current understanding of vitamin K for heart health. Therefore higher amounts are likely needed to support both cardiovascular and bone health. 

 

While K1 is relatively easy to get from your diet, K2 is more challenging, especially for people who limit their intake of animal products. And while natto, a fermented soy product, is one of the best sources of vitamin K2, the texture or taste is an acquired preference for many. Supplements won't replace optimal food choices, but they can effectively help you reach an optimal intake. 

 

Omega-3s and triglycerides 

 

Omega-3s are essential fatty acids that have been well studied for their anti-inflammatory benefits. They may support cardiovascular health in several ways, including lowering triglyceride levels. 

 

There are several forms of omega-3 fatty acids, but EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are especially supportive for heart health. These two fatty acids are found primarily in fish. While your body can make small amounts of EPA and DHA from other sources, it's a small amount, so food or supplements are needed to get enough. 

 

Many studies show that omega-3 fatty acids can support triglyceride reductions to help with risks of cardiovascular health concerns.  For example, a large study examining the effect of a high-dose form of omega-3 found that supplementation significantly reduced the number of cardiovascular-related health events for people who were on medications for cholesterol but still had elevated triglycerides.xv  Another extensive review of more than eighty studies found that, on average, omega-3 supplementation reduced triglyceride levels by fifteen percent.xvi 

 

What are the best sources of omega-3s? 

 

The best source of omega-3 fatty acids in the diet is seafood.  You can get small amounts of omega-3s from plant sources like walnuts, flax, or hemp seed.  However, the conversion to DHA and EPA isn't very efficient, so it's not always enough.  

 

Given this, along with the fact that many people don't eat fish regularly, supplementation is another option to support reductions in triglyceride levels. 

 

Keep your heart healthy with nutrition 

 

Optimal nutrition plays a huge role in wellness, especially heart health.  There are many ways to support cardiovascular health, but vitamin K and omega-3s can be especially beneficial.  Make sure you get enough of these powerful nutrients in your diet or with supplementation to help support healthy arteries and triglyceride levels.  

 

You’ve likely heard that you can obtain all the nutrients you need for optimal health if you eat a healthy diet.  But is this true? 

 

Food should indeed set the foundation for your nutrient intake.  But multivitamins can help fill in any gaps to better support wellness on top of a healthy diet. There are many reasons why even if you eat a healthy diet, it may not contain everything you need. 

 

Multivitamins are designed to provide essential nutrients for your body that may be missing from your diet. There’s often a misconception about vitamins being only needed for certain phases of life or certain medical conditions, but multivitamins can be beneficial for anyone. 

 

What is optimal nutrition? 

 

Glance at the back of a food package and you will notice that it provides percentages of specific nutrients, but what does that actually mean?  And do we all need the same amount? 

 

Dietary guidelines provide a very general foundation to help people make nutrition choices, but they may not be enough for everyone.  For example, the percentage of nutrients found on a food label is based on a 2,000 calorie diet, so it isn’t very helpful if you eat more or less than that amount. 

 

In general, nutrition guidelines are based on the minimum amount of nutrients to prevent severe deficiency diseases.  They are an essential public health tool, but they don’t consider the significant difference between baseline nutrition and optimal health.  Further, your genetics and lifestyle can significantly impact how you need and absorb nutrients. 

 

There is a considerable difference between optimal nutrition versus meeting basic needs.  Most people in developed countries can obtain enough nutrients to prevent severe nutrient deficiencies seen with malnutrition.   

 

However, optimal nutrition is more than simply preventing deficiency.  It means that you are getting enough nutrients not to just keep you alive but to thrive while reducing the risk of certain health conditions. 

 

How can suboptimal nutrient intake affect your health? 

 

As more research connects the importance of nutrition for reducing the risk of chronic disease, it’s becoming clear that you can have a suboptimal level of a micronutrient before it adversely impacts your health.   

 

For example, magnesium is a nutrient where suboptimal status is linked to significant chronic health concerns, including blood sugar imbalances and inflammatory conditions.  Yet studies suggest that most people don’t get enough from their diet and may need additional supplementation.i ii  It’s also possible that many cases of suboptimal magnesium deficiency will go undiagnosed because serum measurements can appear normal when actually they aren’t. ² 

 

Supplementation with multivitamins may also support people without any known health conditions.  An analysis of studies examining multivitamin supplementation and the effect on mood for people with no known nutrient deficiencies found that supplementation supported improvements in mood and perceived stress, especially B vitamins.³   

 

Similar results were seen in a clinical trial where healthy adults who were given a multivitamin had decreased markers for inflammation and noted improved moods compared to the placebo group.⁴

 

 

Can you meet micronutrient needs from food alone? 

 

Even those who follow seemingly healthy and balanced diets may be missing out on important nutrients. A typical example of this is seen with vegan or vegetarian diets.  It should come as no surprise that a well-designed plant-based diet can be good for you, but you still need to supplement with vitamin B12, which is found only in animal products.

 

But even if you don’t follow a specific dietary pattern and just follow a generally healthy diet, you can still be missing nutrients. For example, most people know that they should eat at least three to five servings of produce a day but still don’t meet that every day.  In fact, a recent review of global vegetable consumption found that 88 percent of the 162 countries studied had intake below public health recommendations.⁵

 

The composition of your diet or the way food is cooked can also impact the accessibility or amount of nutrients.  For example, broccoli, a rich source of vitamin C, loses most of this vitamin in all cooking methods except for steaming.⁵ 

  

Oppositely, cooking certain foods like tomatoes can increase the bioavailability of essential nutrients.  But because most people use a wide variety of preparation methods, it’s not always easy to know exactly how much you are getting from your food. 

 

It’s clear you should eat a wide variety of foods for optimal nutrition, but many people fall into a pattern of eating the same foods or simply don’t have access to fresh produce all year round.  A multivitamin can help fill in these gaps.   

 

What is the environmental impact on nutrient availability? 

 

 

Several environmental factors can also influence the amount of nutrients in your food: 

 

• The nutrient levels in the soil.  The amount of nutrients in the soil impacts how much ends up in your food. Over time the minerals found in soil have dropped significantly, resulting in nutrient losses of five to forty percent, as cited in several studies.⁶  This is due to several reasons, including the use of synthetic fertilizers and pesticides. 

 

Overall, this leads to lower nutrient content in plants, which means fewer nutrients are available when we eat them. 

 

For example, magnesium is a nutrient that is affected by soil content.  Soil contamination from heavy metals and pesticide use may reduce the content of this mineral in the soil and therefore affect how much is in the crops. ² 

 

• Climate change.  When you think of discussions about climate change, you don’t automatically think about food supply — but it’s connected.  On a basic level, changes in weather patterns such as drought and rainfall variability can affect how the food is grown and the plant’s ability to absorb nutrients. 

 

But even further, research suggests that when plants are exposed to higher carbon dioxide levels, they can lose significant amounts of nutrients, including zinc, iron, magnesium, and protein.^{7 8}  This means that food recommendations designed to meet guidelines may no longer provide the same amount of nutrients as climate change worsens. 

 

Multivitamin supplementation can be your nutritional backup plan 

 

There are no one-size-fits-all answers for nutrition. Instead, it’s important to tailor your diet and supplements to match your individual needs. To that end, multivitamins are a great place to start if you’re trying to build out the gaps in an otherwise nutrient-rich diet.   

 

Subclinical status of nutrients can be as much of an issue as a frank deficiency as we start to understand the connection to our long-term health. 

 

Your diet should always be the foundation, as a multivitamin will never replace real food.  But supplementation can be the insurance policy that supports optimal nutrition. 

 

1 Rosanoff, Andrea, Connie M. Weaver, and Robert K. Rude. “Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?” Nutrition Reviews 70, no. 3 (March 2012): 153–64. https://doi.org/10.1111/j.1753-4887.2011.00465.x.

 

2 DiNicolantonio, James J, James H O’Keefe, and William Wilson. Open Heart 5, no. 1 (January 13, 2018). https://doi.org/10.1136/openhrt-2017-000668.

 

3 Long, Sara-Jayne, and David Benton. “Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in Nonclinical Samples: A Meta-Analysis.” Psychosomatic Medicine 75, no. 2 (March 2013): 144–53. https://doi.org/10.1097/PSY.0b013e31827d5fbd.

 

4 White, David J., Katherine H. M. Cox, Riccarda Peters, Andrew Pipingas, and Andrew B. Scholey. “Effects of Four-Week Supplementation with a Multi-Vitamin/Mineral Preparation on Mood and Blood Biomarkers in Young Adults: A Randomised, Double-Blind, Placebo-Controlled Trial.” Nutrients 7, no. 11 (October 30, 2015): 9005–17. https://doi.org/10.3390/nu7115451.

 

5 Kalmpourtzidou, Aliki, Ans Eilander, and Elise F. Talsma. “Global Vegetable Intake and Supply Compared to Recommendations: A Systematic Review.” Nutrients 12, no. 6 (May 27, 2020). https://doi.org/10.3390/nu12061558.

 

6 Yuan, Gao-feng, Bo Sun, Jing Yuan, and Qiao-mei Wang. “Effects of Different Cooking Methods on Health-Promoting Compounds of Broccoli.” Journal of Zhejiang University. Science. B 10, no. 8 (August 2009): 580–88. https://doi.org/10.1631/jzus.B0920051.

 

7 Davis, Donald R. “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience 44, no. 1 (February 1, 2009): 15–19. https://doi.org/10.21273/HORTSCI.44.1.15.

 

8 Smith, Matthew R., and Samuel S. Myers. “Impact of Anthropogenic CO 2 Emissions on Global Human Nutrition.” Nature Climate Change 8, no. 9 (September 2018): 834–39. https://doi.org/10.1038/s41558-018-0253-3.

 

9 Dong, Jinlong, Nazim Gruda, Shu K. Lam, Xun Li, and Zengqiang Duan. “Effects of Elevated CO2 on Nutritional Quality of Vegetables: A Review.” Frontiers in Plant Science 9 (August 15, 2018). https://doi.org/10.3389/fpls.2018.00924.

 

 

Feeling good about the way you look starts with how you feel on the inside.  Many of the same things that contribute to chronic health conditions – inflammation and oxidative damage – can also influence your skin’s appearance.  It takes a holistic approach to address the health of your skin to help reduce the impact. 

 

If you aren’t feeling or looking your best, or simply want to start taking better care of your skin, a few simple changes to your lifestyle may be all that’s needed.  Making sure that your diet is full of phytonutrient-rich foods is a great way to start.  But another way to support these changes is by adding supplements.  

 

These six supplements can help you feel beautiful on the inside and out. 

 

1. Collagen 

 

Collagen is the most abundant type of protein in your body. It’s found everywhere, from the skin to bones and joints. There are at least sixteen types of collagen in the body, but the kind found in your skin helps keep skin feeling plump and firm.i  As you age, collagen production naturally decreases, leading to changes in the skin’s texture, appearance, and elasticity.   

 

Collagen supplementation may help the health of your skin by supporting improvements in wrinkles, elasticity, and hydration.ii  One study found that people who took a combination supplement of type II collagen (along with chondroitin and hyaluronic acid) saw improvements in face and eye wrinkles, skin elasticity, and skin collagen content.  They also noted decreased skin dryness and redness.iii  Similar improvements in elasticity and appearance of eye wrinkles have been replicated in several other studies on collagen.iv v 

 

Another study found that supplementation with collagen peptides helped skin feel more hydrated and supported increases in collagen in the skin.  The results were noticeable even twelve weeks after the trial ended.vi 

 

2. Essential fatty acids (EFA)

 

Essential fatty acids are types of fat that your body can’t make, so you have to obtain them from your diet.  They have many vital jobs in the body and are also critical for a healthy skin barrier.  Research suggests that certain EFAs can support reductions in inflammation in the body that can contribute to aging skin.vii  

 

Omega-3 is an essential fatty acid (EFA). Omega-3 supplementation has been studied for its potential ability to protect against UV radiation, sunburn, and even photoaging.viii  It may do this through its anti-inflammatory activity and protection against oxidative stress.ix 

 

Several other studies have examined the effect of healthy fats in the diet, including flaxseed, and fish oil, and found several skin improvements, including improved hydration, skin texture, and improved measures of skin barrier function. 7 Supplementation with fish oil or linoleic acid (found in many vegetable oils) may also support reductions in skin breakouts.x 

 

3. Vitamin C

 

You may automatically connect vitamin C to your immune health, but this nutrient is also vital for vibrant skin. Vitamin C is a powerful antioxidant that helps to combat free radical damage.xi  It is also a cofactor for the production of the particular amino acids needed for collagen synthesis.  Furthermore, it may also support the expression of genes for collagen synthesis. 11 

 

Vitamin C works synergistically with other nutrients. For example, one study found that people who took a supplemental drink containing vitamin C, several other antioxidants and a fish oil supplement saw improvements in the depth of facial wrinkles and an increase of new collagen fibres in the skin. Vitamin C is an essential cofactor in the biosynthesis of collagen, an important process in the prevention of skin looking more mature.xii 

 

Another study that examined the impact of dietary nutrients on skin found that women who ate more vitamin C-rich foods were less likely to have significant wrinkles or skin dryness – both contributing to the appearance of aging skin.xiii

 

4. Hyaluronic acid 

 

Like vitamin C, hyaluronic acid (HA) helps your skin by supporting moisture retention and healthy collagen production.xiv You’ll often see it in topical beauty products, but HA taken orally can also help with the appearance of your skin. 

 

You’ll find hyaluronic acid naturally present in some foods, but supplemental HA can provide a more concentrated dose. It’s often used in combination with other supplements, so more research is needed on its individual effects.  

 

One study found that oral HA combined with several other nutrients, including collagen, improved signs of sun damage and hydration in women more than the placebo group after six weeks.xv  Similar studies found that oral HA improved the texture and moisture of the skin.xvi 

 

5. Probiotics

 

Supporting the health of your microbiome (the collection of healthy bacteria residing in and on your body) is important for your overall health and the appearance of your skin.  

There’s now a well-known close relationship between the type of healthy bacteria in your gut and the health of your skin.   

 

Specifically, the bacteria living in your intestines and the metabolites they produce may support the health of your skin via an influence on your immune system and inflammatory response. Some evidence shows that gastrointestinal disorders that can disrupt the microbiome can also lead to the development of skin conditions.xvii  The presence or imbalance of certain types of bacteria on the skin is also associated with increases in breakouts and acne. 15 xviii 

 

As a result, keeping your gut healthy may support the appearance of your skin, especially for inflammatory skin conditions.  Including probiotic-rich foods in the diet, such a yogurt, kefir, or sauerkraut, is a start, and supplemental probiotics can add a higher therapeutic dose. 

 

6. Green tea extract

 

If you love a warm drink in the morning, you may want to make sure you are sipping green tea.  Green tea is a natural way to support an even and healthy complexion. Green tea’s potent antioxidant activity may help reduce free radical damage, while its anti-inflammatory properties may help with smoother skin texture. 

 

Green tea contains phytochemicals that help protect your skin cells from oxidative stressors and support healthy imflamation response. Supplementation with green tea extract has produced beneficial results for skin health, including increases in collagen, elasticity, and improved texture when taking orally while reducing the appearance of wrinkles when applied topically.xix xx 

. 

Interestingly, research suggests that green tea polyphenols may stimulate autophagy, the self-cleaning tool (usually associated with fasting) that the body uses to remove old and damaged cellular moleculesxxi.  This may help support the removal of pro-oxidants that can contribute to an aged appearance of skin. 

 

 

Targeting healthy skin from within 

 

 

When it comes to vibrant skin, you can’t skip healthy habits, but these supplements can provide additional support.  Targeted nutrition through food and supplements can help you feel good about the way you look while also supporting your health. 

 

While you can’t stop the natural progression of aging over time, you can take steps to control the influence of environmental exposures.  If you aren’t sure where to start, working with your healthcare practitioner can help you tailor a plan that works best for your skin type and needs.  

 

Menopause, the significant biological and psychological shift in a woman’s life, can represent the entrance into an age of more profound wisdom and freedom for a woman.  But this transition can feel less than idyllic if you are struggling with undesirable symptoms. 

 

By definition, menopause is the point when a woman has not had her menstrual cycle for the twelve prior months.  However, symptoms that accompany the transition can last for many years before and after.i 

 

While physiological responses to menopause vary from woman to woman, symptoms like hot flashes and night sweats tend to be the most common.ii  One study found that hot flashes can last about ten years on average, so addressing them is vital to ensure your quality of life isn’t negatively affected.iii 

 

As women often turn to natural approaches to feel better before seeking out more complicated interventions, nutrition can be the first step.  Menopause is also related to an increased risk of chronic health concerns, so diet can provide a non-invasive approach that targets hot flashes while improving overall health.iv 

 

Why do women experience hot flashes and night sweats with menopause? 

 

As mentioned, vasomotor symptoms like hot flashes and night sweats are the most common symptoms women experience in the menopause years.  They can last seconds or much longer, interrupting daily activities and significantly impacting sleep.  Some women have only mild, occasional hot flashes. In contrast, others struggle with more frequency, even up to twenty times a dayv.   

 

While the causes of hot flashes are not entirely understood, researchers agree that they stem from a change in the body’s thermoneutral zone.  The thermoneutral zone is where your body temperature is comfortable, the fine line between sweating and shivering.vi  As estrogen levels drop during the menopause years, this zone becomes smaller, so the slightest temp changes or stimuli can cause an overreaction.   

 

Estrogen also supports the regulation of norepinephrine activity in the brain.  Norepinephrine acts as an excitatory neurotransmitter and hormone involved in the stress response, including increasing heart rate and blood flow.vii  Elevated norepinephrine is associated with hot flashes as it may also impact the thermoneutral zone. 6 

 

 

What role does nutrition play in hot flash management? 

 

There are several important ways you can use diet and nutrition to support you through the menopause transition:   

 

Maintain a healthy weight 

 

A foundational way that diet can help is through weight management support.  This relationship is not well understood, but the effects may be because adipose (or body fat) tissue can disrupt normal temperature or hormone regulation.viii 

 

Several studies suggest that women with a higher body mass index (BMI) or greater percent body fat have severe hot flashes more often.ix  Weight gain may also increase the incidence of hot flashes, but they are also reduced as a women reach a healthy weight.x 

 

Follow an anti-inflammatory diet pattern 

 

Studies show that inflammatory markers increase in the years following menopause, likely due to the loss of the anti-inflammatory benefits of estrogen.xi  As inflammation can exacerbate symptoms, it’s suggested that women with higher markers also experience more hot flashes.5 

 

As a result, an anti-inflammatory diet low in processed foods and high in fruits, vegetables, nuts, and seeds may be beneficial.  One study found that women who follow anti-inflammatory diet patterns are less likely to have menopause symptoms, including physical and mental concerns.  Oppositely, diets high in foods considered inflammatory like refined oils, processed meats, and sugar are linked to more reports of menopause symptoms, including night sweats and hot flashes.xii xiii  

 

Interestingly, the description of an anti-inflammatory diet in these studies is similar to the Mediterranean diet.  High in antioxidants and phytochemicals, the Mediterranean diet has been studied for its anti-inflammatory effect on many health conditions, including hot flashes.xiv  Researchers found that, along with increased fruit intake, the Mediterranean diet pattern is inversely associated with hot flashes. xv 

The Mediterranean diet is also high in omega-3 fatty acids from regular fish intake.  Omega-3 fatty acids support reductions in inflammation in the body.xvi  While the direct connection between omega-3 fatty acids and hot flashes is not black and white, the additional anti-inflammatory benefits may help.xvii  As many people don’t eat enough fish, supplemental omega-3 can help meet estimated needs. 

 

Eat more plants 

 

Eating more fruits, vegetables, and whole grains can help significantly reduce hot flashes, as seen in a study on women who followed a plant-heavy diet for a year.9  Women in this study also lost more weight than the control group because of the healthy diet changes.   

 

Those who lost weight also reported fewer symptoms.  Interestingly, women in the study who gained weight also experienced improvements in symptoms, suggesting that diet still helped independently from weight loss. 

 

Eating less meat may also aid in menopause symptom support.  In one study, women who followed a vegan diet reported fewer vasomotor symptoms than women who consumed more meat.  This was especially true for those who ate more vegetables, suggesting that increasing vegetable intake can help even if you don’t completely remove meat from your diet.xviii  Higher intake of antioxidants is also associated with reduced menopause symptoms, especially hot flashes and night sweats.xix  This is another reason why the Mediterranean diet may be so helpful 

 

Consider unprocessed soy 

Soy is controversial in the women’s health world because of its ability to act like estrogen in the body.  However, these phytoestrogens are weak compared to estrogen in the body and may benefit some women.xx 

 

Soy may support hot flashes through its influence on hormone receptors, helping to make up for the drop in estrogen levels that can lead to symptoms.xxi  Studies on supplementation are mixed, so more research is needed, but dietary intake of soy can be a valuable addition to your meals.  Eating moderate amounts of unprocessed soy foods like edamame and tofu while staying away from fake meats and cheese may positively support symptom management through the estrogen-like effects.xxii 

 

Bump up folic acid intake 

Folic acid, the B vitamin usually associated with healthy pregnancy outcomes, may also support the reduction of vasomotor menopause symptoms.  A clinical trial focused on menopausal women found that those who took supplemental folic acid for a month saw reductions in severity, duration, and frequency of hot flashes compared to the control group who took a placebo supplement.xxiii 

 

Folic acid is the synthetic form of folate, which is found in foods like dark green vegetables, beans, fruit, and nuts.  However, supplementation with folic acid may work because of its influence on norepinephrine.  Studies suggest that it acts similar to estrogen in the body by supporting reductions in the secretion of norepinephrine, which helps regulate the thermoneutral zone as mentioned above.xxiv 

 

Diet as a simple strategy for menopause support 

 

Studies suggest that women who feel supported generally have a better experience throughout the menopause transition.  Nourishing yourself with a diet rich in healthy, anti-inflammatory foods is one way to accomplish this.xxv  Eating well also helps you feel better overall and more in control of your health.  Depending on the severity of symptoms, diet can be a simple way to address hot flashes and the health concerns associated with menopause.   

 

The diet industry is a multi-billion dollar business, so it’s no surprise that you are constantly bombarded with ads for the hottest diet or supplement promising quick fixes.  In reality, weight management is a complicated balance of hormones, stress, sleep, movement, and genetics.   

 

Weight management is often focused on macronutrients – or how much protein, carbs, or fat you should eat each day.  Balancing these foods is critical for establishing a healthy diet, but what’s often left out of the conversation is the importance of micronutrients.  It’s the combination of macro and micronutrients that provides optimal support for a healthy weight. 

 

Micronutrients are vitamins and minerals necessary for the body to function.  They must be obtained through your diet and are involved in metabolism, immune health, cellular function, and more.   

 

Taking an extra dose of a specific vitamin or mineral won’t cause weight to fall off. Still, it can support the optimal function of the physiological processes necessary for weight management support. 

    

Multivitamins can fill in nutritional gaps while following a diet 

 

To understand how micronutrients can foundationally support your healthy weight journey, it’s helpful to consider what happens when you cut calories from your diet.   

 

Diets that focus primarily on macronutrients can be low in calories or even restrict specific foods, making it more challenging to meet vitamin and mineral needs.i  Add the increased calories burned with exercise (as many people add physical activity to diet plans), and you have a set up for nutrient gaps. 

 

Low-calorie diets 

  

For some, making healthy diet changes can improve the quality of what you eat and possibly lead to improvements in micronutrient intake as you eat more nutrient-rich foods like fruits and vegetables.  However, if calorie restriction is part of the plan, it can lead to unintentionally low intake of many vitamins and minerals simply because you aren’t eating as much food.ii  As nutrient needs vary depending on age, gender, activity levels, and more, a low-calorie diet likely won’t meet micronutrient needs for all individuals.   

 

One study that examined people who successfully maintained a healthy weight after following a diet program found that many did not eat enough to meet potassium, calcium, vitamin D, magnesium, and vitamin E needs.iii  The authors also noted that those who did improve their overall micronutrient intake were also taking a multivitamin. 

 

Similarly, another study found that participants who followed a very low-calorie diet found that most people did not meet estimated needs for many micronutrients even after including a vitamin and mineral fortified nutrition drink.iv 

 

Restrictive meal patterns 

 

Several popular diets also add to this concern.  Low-carb diets continue to grow as top choices for weight management, but certain micronutrients found in carbohydrates can be easily missed without proper meal planning.   

 

For example, grains are usually eliminated from low-carb diets as they are high in carbohydrates.  But grains are particularly rich in magnesium and B vitamins like thiamin, riboflavin, and folate.  Unless you follow a well-designed meal plan to make up for these foods, you can easily miss out. 

 

A study that examined a sample three-day meal plan for two popular low carb diets found that daily estimated needs for twenty-seven different micronutrients were not met.v  The results of this study suggest that even people following a guided meal plan may need multivitamins to ensure nutrient needs are met.   

 

Plant-based or vegan diets are another example.  While eating a balanced vegan diet that meets your nutrient needs is absolutely possible, it takes extra planning.  Nutrients like calcium and iron are often low if you aren’t familiar with plant-based or fortified foods.  Further, vitamin B12 can only be obtained from animal products, so it is absolutely essential to supplement while on a vegan diet.   

 

A multivitamin can be used as a backup plan to support your needs while following any of these meal patterns or significantly cutting calories. 

 

 

Supportive nutrients for weight management 

 

Many nutrients can support your efforts to maintain a healthy weight.  While none of these will lead to weight reduction on their own, they make sure that essential supportive processes in the body are working optimally.   

 

Nutrients to support metabolism 

 

Metabolic functions require a wide range of nutrients to work effectively.  While there are many types of vitamins and minerals involved, B vitamins are critical for a well-firing metabolism.  B vitamins don’t necessarily change your metabolism, but they support it to make sure it works efficiently.   

 

Nearly all of the eight B vitamins play a role in cellular energy production.vi  Even suboptimal intake of one B vitamin can limit how effectively the body creates and burns energy. 6  For example, vitamin B6 is a critical cofactor for amino acid and lipid metabolism – or how the body utilizes these nutrients.vii  Low levels of vitamin B12 have also been associated with higher BMI and blood sugar imbalances, even in children born to mothers with a low B12 status.viii 

Ideally, these nutrients come from food, but certain situations may make supplementation necessary to make up for lower intake, as noted above. 

 

Nutrients to support blood sugar 

 

As blood sugar imbalances can make it more challenging to maintain a healthy weight, micronutrients that contribute to the body’s ability to effectively regulate can help.   

 

Insulin, the hormone that initiates the movement of glucose out of the blood and into the cells, also increases the production of fatty acids.  If your body is resistant to insulin, it will continue to release more from the pancreas to decrease blood sugar levels.  Over time, these high insulin levels can mean a vicious cycle of challenges with weight control.  

 

A recent systematic review found that high insulin levels are often present before significant weight gain.  This finding suggests that if your body is constantly pumping out insulin, it can be a risk factor for weight gain.ix 

 

Why do micronutrients matter for blood sugar and insulin balance?  Diet is fundamental in supporting healthy blood sugar levels.  While we primarily focus on macronutrients like carbohydrates and protein, micronutrients are a vital part of the team.  For example, magnesium, the mineral associated with muscle function and relaxation, also supports the healthy regulation of blood sugar levels.   

 

Studies have found that people who eat more magnesium-rich foods are less likely to develop blood-sugar imbalances.  This may be because magnesium helps with the metabolism of sugar to energy in the body.x  Daily magnesium intake has been shown to significantly improve glycemic control for people with high blood sugar and insulin levels after three months of supplementation.xi 

 

Although magnesium is found in many foods, research suggests that people often don’t eat enough.xii  If you don’t have blood sugar imbalances, then additional magnesium supplementation is likely unnecessary for this specific reason, but it may help those with high glucose or insulin levels.  

  

Nutrients to support overall wellness 

 

The many benefits of vitamin D may extend to weight management.  Observational studies have found that people with a higher body weight often have a lower vitamin D status.  Researchers are still trying to better understand this relationship but suggest that fatty tissue (also called adipose tissue) may inappropriately hold onto vitamin D.  Some studies have found that people with higher amounts of adipose tissue take up and store more vitamin D.xiii 

 

While it’s not clear if vitamin D plays a direct role in weight management or if having a higher body weight predisposes you to lower vitamin D levels, these studies do suggest that it’s crucial to know your vitamin D status if you have a higher body weight as fatty tissue can disrupt normal circulating levels of vitamin D.  Supplementation could be necessary to bring your vitamin D up to healthy levels while you are on a diet or until you reach your healthy weight. 

 

 

Micronutrients to support your health journey 

 

While they are often ignored as part of the overarching solution for weight management, micronutrients play an important role in your journey.   

 

No matter what type of diet pattern you follow, make sure you are eating enough of these critical vitamins or minerals to support your body and efforts to reach your goals.  Supplementation with a multivitamin or specific nutrients can help you meet needs when lacking in the diet or if you need extra support for specific health conditions.   

 

Stress can manifest in many different ways - from emotional suffering to physical symptoms like back or stomach pain.  The body is designed to withstand small amounts of stress.  When faced with a stressful event, your body releases specific hormones like cortisol that activate a range of physiological symptoms.  You’ve likely experienced this rush of adrenaline after a near-miss in the car.  The key is that after the stressful event passes, the body calms down and relaxes.  With chronic stress, there is no downtime. 

 

Chronic stress is like a slow leak from a water pipe under your house.  Over time the leak grows, and what was once a tiny puddle can destroy the entire foundation.  With chronic stress, your body is trapped in fight or flight mode, and the constant wear and tear of stress hormones can impact your long-term health. 

 

Stress management and stress resilience go hand-in-hand.  You may not be able to completely avoid certain stressful situations (like a problematic work environment), but you can learn how to better manage your response.  Behavioral stress management techniques combined with supplements and lifestyle behaviors can help you manage stress and the associated symptoms while supporting resilience. 

 

These six tips for stress relief are simple, natural tools to add to your toolbox:  

 

1. Make sleep a priority.  While most people understand that sleep is essential for wellness, getting a good night’s rest is not always easy, especially if you are already struggling with the cycle of insomnia.  Stress and sleep affect one another.  Interruptions in your body’s natural circadian rhythms can increase cortisol levels making it more difficult for you to fall asleep, even if you are exhausted.i 

Sleep hygiene, or creating an environment that is sleep supportive, is a critical first step if you struggle with sleep.  This means examining your sleep environment (including temperature, darkness, and noise control) as well as your evening wind-down routine while avoiding screentime, eating too late, or work emails in bed.  

 

In addition to sleep hygiene, many natural supplements can support sleep without the side effects that some over-the-counter or prescription medications may cause. Most are familiar with melatonin, but with the approval of your health care practioner, alterative solutions including botanicals like lavender, lemon balm, or valerian root have the double benefit of promoting sleep while supporting feelings of nervousness and calming the mind to help you get a restful nights’ sleep.ii iii iv v  

 

2. Move your body.  The wellness benefits of physical activity extend to stress reduction as daily movement can lead to better sleep, improved mood, and even an enhanced ability to bounce back from stressful events.vi  Researchers suggest that since exercise induces physiological responses that match anxiety symptoms (think heart pounding and sweating), the body can recognize and recover more quickly even if the feelings come from a stressful event.vii   

 

Multiple studies have also found correlations between improvements in mental health and exercise.viii  A meta-analysis found that physical activity significantly improved feelings of nervousness across various studies with a range of subjects.ix  This may be because exercise can influence the neurotransmitters that affect positive emotions, including serotonin and dopamine. Your body also naturally creates endorphins through various forms of exercise that can relieve stress and pain. These neurotransmitters may also help cushion the reaction to cortisol or other stress hormones.x 

 

3. Cut back on coffee.  While coffee is surprisingly high in antioxidants,xi for some people the high amounts of caffeine may be doing more harm than good.  As stress can negatively impact energy levels, an afternoon latte may sound enticing, but that extra dose of caffeine late in the day can increase feelings of stress and anxiety while sabotaging sleep.   

 

While cutting back on coffee is a good idea, you may not need to completely remove caffeine from your life.  Green tea is often touted as a substitute for coffee because while it does have small amounts of caffeine (about one-third as much as coffee), it also contains l-theanine.  L-theanine is a stress-supporting amino acid found in green tea or supplements but is not easily obtained in the diet.  Studies suggest that it may  ease occasional feelings of unrest and support quality sleep.xii  And while some drink coffee to improve focus, green tea may offer the same positive cognitive benefits.xiii 

 

 

4. Consider adaptogens.  Adaptogens are botanicals that help your body respond appropriately to stress.xiv  These herbs are named because they appear to adapt to each person’s needs.  There are several types of adaptogens, each providing a unique benefit for the stress response, from calming your stress hormones, improving energy levels, and even supporting sleep. 

 

One of the most commonly used adaptogens is Ashwagandha (Withania somnifera).  Ashwagandha is an Ayurvedic herb that strengthens the stress response through neurological, immune, and endocrine support.xv  

 

Ashwagandha has a notable amount of evidence behind its use for managing stress.  In one study, people who took a daily dose of ashwagandha for sixty days noted significant improvements in stress levels, better mood, and reduced serum cortisol measurements compared to placebo. 2 Another recent study also found that ashwagandha significantly improved occasional physical and mental stress symptoms after six weeks.xvi 

 

5. Bump up your intake of omega-3 fatty acids.  Omega-3 fatty acids are associated with stress support that can translate to improved stress resilience.  Low dietary levels of omega-3 are associated with mood disorders.xvii  One study conducted on medical students found that supplementation with omega-3 fatty acids significantly improved mood and stress symptoms while also reduced inflammatory markers.xviii 

 

While omega-3 fatty acids can be obtained in the diet by eating foods like fatty fish or flaxseed, many people do not eat enough to reach the necessary amount of omega-3 to meet their daily needs. In these cases, supplementation can help. 

 

6. Focus on magnesium.  You may not immediately think of magnesium as a stress-supporting nutrient, but this critical cofactor can help with your stress response and even support your sleep patterns.  Magnesium helps to support the activity of neurotransmitters that regulate the stress response, but chronic stress and sleep disruption can also deplete magnesium.xix  Studies have also found an association between low magnesium levels and people who struggle with stress, feelings of nervousness, and sleep deprivation. 19 

 

While magnesium is available in many foods, especially grains, legumes, and leafy greens, many people still don’t get enough. Supplementation can support symptoms of stress, mood support, and sleep, especially for those who have suboptimal magnesium intake and status.xx xxi 

 

 

 

Applying natural solutions for stress management   

 

Stress resilience doesn’t arise from one single behavior change or supplement.  Diet, lifestyle, and behavior all can play a role in protecting you from the adverse consequences of chronic stress.   

 

Assuming you can’t simply walk away from whatever is impacting you, these natural options can help you find simple yet effective solutions to keep you healthy and able to adapt to difficult challenges in your life. 

 

 

What does detox mean to you?  For many, the word detox brings up images of restrictive diets where drinking nothing but lemon juice for a week somehow translates into enhanced wellness. 

 

In reality, detoxification is not a wellness trend.  It’s a physiological process that runs behind the scenes in your body every single day.  When it’s working well, you feel great, but sometimes due to lifestyle or illness, the process can fall out of balance.   

 

Supporting detoxification requires a holistic approach that includes multiple diet and lifestyle factors.  Still, certain foods and supplements, especially those found in cruciferous vegetables like broccoli, can help bring the body back into equilibrium.  Sulforaphane and Diindolylmethane (DIM) are two phytochemicals found in cruciferous veggies that can be powerful tools for optimizing the body’s already impressive detoxification system. 

 

How does your body detox? 

 

Every day you come into contact with potentially harmful compounds from the outside world via your skin, lungs, and GI tract.  You also create toxic byproducts as a normal part of metabolism (think free radicals).  Detoxification is the process by which your body neutralizes and removes these products, so they don’t cause any damage or detrimental health effects. i 

Your liver is the primary organ involved in detoxication, but other organs also play an essential role in the process, including your GI tract, kidney, lungs, skin, and lymphatic system.ii  Anything potentially toxic to the body goes through several steps before being eliminated from the body, broken down into three phases: 

 

• Phase one:  Toxins or drugs are converted into intermediate water-soluble compounds that are easier to remove from the body. Often the compounds created in this phase are even more toxic, but it's a necessary step before they are conjugated in phase two. 

• Phase two:  Phase two transforms the intermediates from phase one into water-soluble compounds that are safer and easier to excrete. 

• Phase three:  Phase three transports the final water-soluble products out of the body via urine, stool, sweat, and breath.   

 

When you break down the individual phases of detoxification, it helps to understand how important the balance between them truly is.  Without an efficient phase two, phase one products can bottleneck and cause problems.  Movement out of the body in phase three is equally important as without excretion, you can’t get rid of the byproducts.  You can’t simply focus on phase one without balancing phase two or vice versa, as imbalances can lead to health concerns, including oxidative stress, gut health disruptions, hormone imbalances, and more.iii 

 

How do cruciferous vegetables support detoxification? 

 

Cruciferous vegetables (also known as the brassica family of veggies) contain two important glucosinolates (unique sulfur-containing compounds) that impact detoxification: sulforaphane and DIM.

 

Sulforaphane 

 

Sulforaphane is a natural sulfur-containing compound found in cruciferous veggies, especially broccoli, that is well studied for its health benefits, including acting as an antioxidant and supporting healthy inflammatory responses.iv  Sulforaphane promotes healthy detoxification balance through its actions on phase one and two detoxification pathways.v 

 

Studies tell us that sulforaphane plays a role in inhibiting the overproduction of intermediates in phase one while turning up the transformation process in phase two.vi  This is especially important as research suggests an overaccumulation of toxic byproducts of phase one without an equally balanced phase two activity can seriously impact your health.vii  Sulforaphane appears to help balance this process by promoting cell regulation and inflammation reduction while also supporting liver function.viii ix x 

 

Sulforaphane also promotes the upregulation of nuclear factor erythroid 2-related factor 2 (Nrf2).  Nrf2 is a transcription factor activated in response to oxidative stress.  It supports the expression of hundreds of genes involved in detoxification (especially phase two enzymes) and cellular antioxidant protection.xi 

 

DIM 

 

DIM also comes from brassica vegetables as a metabolite from indole-3-carbinol (I3C).  During digestion, I3C, an unstable compound, is converted to DIM in response to the acid in your stomach.xii  DIM is a much more stable metabolite and also supports the body’s detoxification pathways. 

 

Studies suggest that DIM can promote the upregulation of genes that control the expression of your detoxification enzymes.  It also supports a healthy inflammation balance in the body.  DIM supplementation may be especially supportive for the detoxification of women’s hormones, especially estrogen. DIM supports a healthy balance of estrogen metabolism, shifting the ratio in favor of the more protective forms.xiii 

 

 

Which veggies are high in sulforaphane and DIM? 

The cruciferous vegetables include: 

• Broccoli and broccoli sprouts  

• Cabbage 

• Brussels sprouts  

• Kale 

• Cauliflower 

• Bok choy 

• Collard greens 

 

The way you prepare these veggies affects how much of these compounds you absorb.  Heating increases absorption, but overdoing it can also inhibit bioavailability.  Based on research on broccoli, steaming is the best way to obtain sulforaphane.xiv 

 

While it’s always ideal to obtain these phytonutrients from the sources listed above, you may need a higher amount of DIM or sulforaphane to impact a specific health concern.  In this case, supplement options can be a way to get a higher amount as a compliment to your food sources.xv   

 

Both sulforaphane and DIM supplements are available in a variety of forms, from powders to capsules, but should ideally be directed by a health care practitioner to make sure you are getting the proper form and dosage for your individual needs.  

 

 

Using cruciferous vegetables for detox support 

 

It’s well accepted that broccoli and other cruciferous vegetables are good for you, and their role in detoxification may be a reason why.  Including a few servings each day of these powerful phytochemicals is a smart way to optimize your health and support all phases of detoxification.  DIM or sulforaphane supplements may also provide added value to help bring all phases of detoxification into balance.