If your body doesn’t respond well to gluten, it can be challenging to avoid the range of products and foods that might trigger an allergic reaction or other unpleasant symptoms. This is especially true if you’ve got celiac disease and your daily quality of life is affected by gluten sneaking into something you didn’t suspect.

Whether you’re dealing with celiac or gluten sensitivity, going gluten-free can be challenging—in more ways than one. But there are ways to manage your gluten-free lifestyle easily, healthfully, and in a way that makes sense to you.

What Is Gluten and Why Can It Be Harmful to Some People?

When going gluten-free, it’s in your best interest to have a solid understanding of what gluten really is as many people just associate gluten with bread. But besides wheat, gluten proteins can also be found in foods containing barley and rye. There are also loads of not so obvious foods (and even beauty and household products) on the market that contain hidden gluten. It can be overwhelming for anyone, so when it comes to avoiding gluten, your best bet is to opt for products that specifically state “gluten-free” (or ‘GF’).

Even those without a gluten sensitivity can have a hard time digesting gluten, and gluten intolerance can show up in different ways and for different reasons. For some, it may come in the form of celiac disease or non-celiac gluten sensitivity. Other people may just be allergic to wheat, which can show itself as hives or abdominal pain. A person’s unique gut flora, hormones, immune health, and genetics can all play a role.

Celiac disease is an , which is a disorder characterized by the immune system fighting itself rather than foreign or toxic invaders. Celiac disease causes gluten to actively damage the small intestine, which can lead to malabsorption of nutrients (more on that below).

People who suspect they are suffering from celiac disease often get tested for the genes HLA-DQ2 or HLA-DQ8 to determine if they have the disease. While not everyone who tests positive has the disease, getting the test can still help determine whether celiac is a possibility. Others have an endoscopy to determine whether celiac disease is the culprit.

Those who don’t have celiac disease but still have problems with gluten may have something called non-celiac gluten sensitivity. This condition tends to be accompanied by symptoms such as leaky gut and brain fog.

Other symptoms can include bloating, lethargy, mood changes, numbness in the arms and legs, diarrhea, tummy pain, fatigue, and inexplicable skin rashes.

There’s also a link between celiac disease and hormonal imbalance, which is something to keep in mind if you’re having hormonal problems such as hormone-related fertility issues or autoimmune thyroid issues.

If you’re not sure whether you are sensitive to gluten or not, the physicians within the BodyLogicMD network can guide you to a diagnosis that explains your symptoms, whether they are gluten-related or not.

Getting Adequate Nutrients on a Gluten-Free Diet

People with celiac disease often experience nutrient deficiencies. That’s because gluten can damage the small intestine and prevent the absorption of nutrients.

Furthermore, some people who start a gluten-free diet may not get enough nutrients because they’re used to eating gluten-containing foods that have been enriched with vitamins and nutrients. Because many of these foods are fortified, it’s important to get enough vitamin B6, folate, vitamin D, calcium, iron, vitamin B12, thiamin, riboflavin, and niacin when going gluten free, according to Very Well Health.

According to the Gluten Intolerance Group, “Inadequate consumption of these nutrients may put individuals at increased risk of osteoporosis, heart disease, neurological decline and other health problems. It is important to include plenty of nutrient-dense foods in the gluten-free diet, such as: whole grains (e.g. quinoa, gluten-free oats, teff), vegetables, beans, fruits, nuts & seeds, meats and dairy products.”

It’s also important to supplement as necessary in addition to eating healthy, well-rounded foods. If you do use supplements, you should be aware that many contain gluten. You’ll need to read the label or check with a healthcare professional before using.

While some gluten intolerant people use digestive enzymes, it should be noted that there’s not much evidence to suggest that these sorts of supplements can actively contribute to healing or the ability to eat gluten, according to

Many people who suspect they have a problem with gluten benefit from an elimination diet—particularly the low-FODMAP diet, which eliminates (and reintroduces) certain foods in stages, allowing you to identify which foods trigger your reactions. Generally, though, you’ll want to avoid all foods containing wheat, rye, and barley.

You may also want to look into trying BodyLogicMD’s Gluten Support Program. This is a kit composed of five formulas chosen for their ability to support the repair of damaged tissue and revitalize overall health in gluten-sensitive individuals.

You could also talk to your healthcare provider about adding a probiotic supplement, like Pure Probiotic (which is gluten-free), to your daily regimen. In a 2008 study published in the journal Clinical & Experimental Immunology, specific probiotic strains, such as B. lactis, were found to benefit those on a gluten-free diet.

According to the study’s authors, “Inclusion of B. lactis….could be beneficial in cases with, for example, poor response to a gluten-free diet. Moreover, intake of B. lactis might speed up mucosal recovery after adoption of a gluten-free diet or provide protection to the small-intestinal mucosa against the traces of gluten in some supposedly gluten-free products. Thus consumption of B. lactis-containing products by coeliac disease patients could promote the small-intestinal mucosal health of the patient and lead to a general health gain.”

In the end, you have lots of options when it comes to managing a gluten-free lifestyle. While you must be willing to do a little work when it comes to researching which foods you can eat and what products you can use, it can be done. You’re not alone! The physicians within the BodyLogicMD network have advanced training that goes beyond just disease—they can help bring you back to a state of wellness.

The post Gluten Intolerant? Here’s How You Can Stay Healthy appeared first on BodyLogicMD Blog.

Probiotics have grown in popularity these days—with very good reason! They are linked to tons of health benefits and are beloved by doctors and wellness enthusiasts alike.

There are so many valid reasons why a high quality probiotic is a good thing—especially for women. They can boost energy levels, improve digestive health, help combat fatigue and stress by reducing cortisol levels, and reduce symptoms of illnesses like autoimmune diseases (which disproportionately affect women).

So, what, exactly, are probiotics? And what are the different reasons that women should take them?

A Primer on Probiotics & Your Gut Flora

Probiotics are supplements that contain some of the types of good bacteria that live and thrive in your gut (also known as your gut microbiome or gut flora). When there are enough of these good bacteria, they can conquer the effects of the bad bacteria that inevitably grows within your gut as well. Bad bacteria are normal; they live in everyone, but they shouldn’t take over the beneficial gut flora.

According to Kelsey Kenney, dietitian, “Potential pathogens are gut flora that have the potential to be pathogenic (harmful, causing symptoms)… Pathogens or pathogenic bacteria are the bad gut bugs—these are ones that, if found, are very like to make you symptomatic. Depending on the pathogen, that could mean symptoms from anything like bloating, excessive gas, flatulence, abdominal pain, diarrhea, constipation, reflux, and more. When your gut microbiome is well-balanced, it helps you digest food, make nutrients, influences the immune system and the metabolic system, and more.”

Probiotics are best obtained from eating a healthy, natural diet, and while most people could probably benefit from the addition of a probiotic supplement, they are not appropriate for everyone—and taking a probiotic supplement should not be a replacement for eating healthy. You should discuss if you would benefit and which one to take with your doctor before adding it to your daily regimen.

The ABC of Probiotics

There are a few different strains of beneficial probiotic bacteria—the main ones being Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. Lactobacillus can help improve digestive health while Bifidobacterium has been found to reduce inflammation. Saccharomyces boulardii (which is actually a yeast) can also help reduce digestive issues and issues associated with antibiotics.

Not every probiotic strain is a quick fix for everything. It’s important to talk with your healthcare provider about which particular strain can help with your specific symptoms.

This is because not all probiotics are created equal. In fact, far from it. According to the National Institutes of Health, “Probiotics are not all alike. For example, if a specific kind of Lactobacillus helps prevent an illness, that doesn’t necessarily mean that another kind of Lactobacillus would have the same effect or that any of the Bifidobacterium probiotics would do the same thing.”

The NIH also states, “We still don’t know which probiotics are helpful and which are not. We also don’t know how much of the probiotic people would have to take or who would most likely benefit from taking probiotics. Even for the conditions that have been studied the most, researchers are still working toward finding the answers to these questions.”

It’s important that you look at probiotics like you would any supplement: they can be beneficial, but they’re also not regulated. And they still need to be studied more, even if there is anecdotal and researched evidence that they can promote health. In short, use high-quality probiotics sold from trusted sources and know that they’re not a one-stop-shop to fix all your health concerns. They should be used alongside a good lifestyle: proper diet, exercise, good sleep, and stress management.

There is a great deal of evidence suggesting a strong link between poor gut health and digestive problems (like leaky gut or celiac disease), metabolic diseases (think heart disease and diabetes), adrenal fatigue, and mental health issues, as well. One study in the journal Autoimmune Diseases found a real link between disease prevention and gut health maintenance as well.

A great example of bad  being linked to illness comes from the journal Current Opinion in Gastroenterology, which found that the bacteria called Klebsiella has been linked to immune diseases like ankylosing spondylitis and Crohn’s disease. It stated, “Thus, probiotics showed therapeutic potential for diseases, including several immune response-related diseases.”

Other bad bacteria that are linked to diseases include Blastocystis hominis (Hashimoto’s thyroiditis and irritable bowel syndrome), Giardia (diarrhea), H. pylori (rosacea, ulcers), and Proteus mirabilis (rheumatoid arthritis), among many others.

1. Probiotics May Help Promote Healthy Weight Loss

For women who want to maintain a healthy weight, probiotics can help. According to a 2016 study published in Nutrition & Metabolism, there are many strains of probiotics that can help suppress body weight gain and support anti-obesity effects. These include the strains Lactobacillus curvatus HY7601, Lactobacillus curvatus HY7601 in combination with Lactobacillus plantarum KY1032 and Pediococcus pentosaceus LP28, among others.

Additionally, the same study found “promising effects of probiotics in improving liver function, fat metabolism and insulin resistance in patients with obesity related non-alcoholic fatty liver disease.”

2. Probiotics Can Help Restore the Body’s Bacteria After Antibiotic Use

   Antibiotics can wreak havoc on the body, as they destroy bacteria that protects the vagina, as well as other systems. After using antibiotics to treat an illness (like strep throat), lots of women also develop a vaginal yeast infection—which is frustrating, itchy, and inconvenient. If this is the case for you, probiotics can help by restoring the good bacteria your body needs.

3. Probiotics Can Support Mental Health

Because what is in the gut can affect your brain, it’s no surprise that a study published in 2016 also found that people who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety, and stress. For the busy, working women and mothers among us, there’s no doubt that supporting mental health and reduced stress levels is important.

The Best Probiotic Supplements for Women

Pure Probiotic

Pure Probiotic is a unique formula that delivers active organisms to promote healthy gut flora, boost immunity, and protect intestinal integrity. Every capsule contains probiotic strains that can endure the harsh gastrointestinal environment. Thanks to BioShield technology, the probiotic organisms are preserved and released in accurate amounts inside the intestines for optimal benefit.

Pure Pre/Probiotic DF

The Pure Pre/Probiotic DF formula is designed with probiotics and phages, which increase the function of the probiotics. Phages are harmless to the host (and to good bacteria) and can help kill bacteria.

Ultra Probiotic for Women

Ultra Probiotic for Women is a specialized combination of probiotics that have been supported by research for over 25 years. Delivering two billion live probiotic cells, this is the complete probiotic for women’s urogenital and vaginal health.

Pure Probiotic 225 Billion CFU

This highly concentrated supplement packs 225 billion CFUs of “good” bacteria to support your gut flora. The strains included here were included due to their ability to thrive in a gut where millions of bacteria are taking up space.

Besides supplements, probiotics are also found in fermented foods like kombucha, kefir, sauerkraut, tempeh, apple cider vinegar, live-cultured yogurt, and kimchi.

What About Prebiotics and Synbiotics?

You already know that probiotics are good bacteria. But prebiotics are actually food for your probiotics! They feed the good guys, helping them flourish. Sound complicated? Don’t worry. That’s where synbiotics come into play; they’re products that contain both probiotics and prebiotics, like the above Pure Pre/Probiotic DF. Win-win!

Taking Probiotics

You should take probiotics with meals. This maximizes the chance of survival in your gut, since your stomach acid won’t destroy it. There are long-term and short-term benefits of probiotic supplementation. Some probiotic strains work more long-term (to sustain gut health), while some others are faster-acting (to relieve diarrhea), according to GutSpace. It may also be a good idea to take your probiotic supplement along with a digestive enzyme, which can help aid digestion. You can feed your gut the good stuff by drinking plenty of water, eating clean foods, and not overdoing it on the alcohol.

Be sure to talk to your doctor or a pharmacist about the best option for your needs. And make sure you let them know about any other health issues you may have, as some probiotics do come with risks.

Contact a physician within the BodyLogicMD network today about how starting a probiotic regimen could boost your health. If you’re experiencing digestive distress, antibiotic-induced yeast infections, or day to day bloating, probiotics may be for you. And even if you don’t have symptoms, it’s in your best interest to maintain a healthy gut—because a healthy gut is a healthy body.

The post 3 Reasons Women Need Probiotics Every Day appeared first on BodyLogicMD Blog.

If you’re looking to get healthy, stay fit, achieve weight loss, prevent muscle loss, work on body composition, or make serious muscle gain, you probably know that nutrition—vitamins and minerals—is the key.

The gym is obviously where you need to be to work on your fitness, but the kitchen is where you nourish, heal, and support muscle growth. Not getting enough vitamins and minerals can impact your workout gains — and that’s exactly where workout supplements come into play.

Supplements can help with muscle growth and recovery while also boosting your general health and wellbeing. In short, supplements are worthy additions to your healthy lifestyle.

Ideally, you would get every single one of the nutrients you need from the foods you eat. Unfortunately, that can sometimes be hard to do—partially because the standard American diet favors processed over fresh foods. In fact, the Centers for Disease Control & Prevention states that “Most people have vitamin B6, iron, and vitamin D deficiencies.” That’s a lot of deficiencies, but the good news is that you can find more information on what your body needs to function directly from the US Office of Dietary Supplements.

Luckily, supplementation comes to the rescue, especially with regards to fitness and working out. You’ll want to first focus on getting adequate protein, carbs and fat—which are called macronutrients—as well as nutrients and mineral (also called micronutrients).

A registered health coach, trainer, and doctor can help you determine what you should focus on for your specific health and fitness goals—everyone’s needs are different!

Myths About Supplementation: To Supplement or Not?

One common supplementation myth is that all proteins are equal. Not true! According to Muscle and Fitness, “There are thousands of different types of protein at the molecular level. It appears there are two sides to every protein debate: isolate vs. concentrate, quick release vs. sustained release, and whey vs. casein. The absorption rate is the speed at which protein is digested. Quick-release proteins like whey hit your muscles faster, ideal for post- or intra-workout shakes when your muscles are literally starving. Sustained-release proteins like casein have a much slower absorption rate.”

Other myths? First, supplements work even if you don’t go to the gym. Answer: not true—both exercise and nutrition are required.

Another myth: all fitness supplements contain steroids. That is false. You can work out and make gains without steroids. While some athletes do take a form of steroids—known as anabolic-androgenic steroids or just anabolic steroids (like testosterone)—to boost their muscle growth, strength, and endurance, there are plenty other kinds of supplements on the market.

There are plenty of other myths out there, and they’re all important to get past to unlock your fitness and health potential.

What Are Some Supplements for Beginners and Advanced Athletes?

Beginners may want to focus on a few things in their supplementation regimen: protein, carbs pre- and post-workout, greens, creatine, and fish oil. More advanced bodybuilders may want to focus on BCCAs (branch-chained amino acids), glutamine, and citrulline malate, among other items.

Some popular pre-workout supplements include creatine, caffeine, beta-alanine, and nitrate—helping you power through your workouts.

Vegetarian? You can take part in all of this too! If you want to stick to plant-based nutrition in your workout, there are plenty of plant-based proteins available, usually focusing on pea protein, hempseed, and more.

The Best Supplements for Fitness

Vitamin D

This one is known as the sunshine vitamin. It helps calcium absorption and regulates over 200 genes in the human body. It also acts like a hormone, helping with protein synthesis.

Once ingested, vitamin D helps to improve nutrient absorption, support insulin, promote repair of the muscles and even lower the risk of depression. Most people could benefit from a vitamin D supplement as it’s a very common nutritional deficiency. When hungry, opt for foods such as fatty fish like tuna, mackerel, and salmon, and other options like soy milk, beef liver, egg yolk, and cheese.

Also, keep in mind that when taking a vitamin D supplement, you may want to find one that include vitamin K2 with vitamin D3. According to Healthline, vitamin D ensures that your blood levels of calcium are as high as your body needs them to be. Vitamin K steps in to help direct the calcium to the parts of your body that need it.

Vitamin B12

Vitamin B12 is a key player in muscle growth and contributes to red blood cell production, which helps delivering oxygen to the muscles.

Since this compound is found mostly in animal foods, vegans and vegetarians are at higher risk for deficiencies in B12. If that’s your case, consider taking vitamin B12 supplements. You can also eat lean meat, fish, poultry, and dairy foods, which are all packed with vitamin B12.

Vitamin B3

A lot of bodybuilders and fitness models load up on vitamin B3 (also called niacin) before photo shoots because it helps promote muscle growth and gives you better pumps.

Its benefits go well beyond athletic performance, though. This bodybuilding-friendly vitamin promotes glucose, metabolism, supports growth hormones and the increase of good cholesterol. Focus on adding this into your diet via eggs, bananas and meat. Easy!

Vitamin B6

If you haven’t noticed, the family of B vitamins are essential when it comes to bodybuilding and muscle repair. B6 is sort of like its counterpart, B12. It can help promote blood cell production, and glucose metabolism, and it can also support athletic performance and muscular growth by increasing nitric oxide levels.

You can find it in beef liver, and fatty fish. If you’re a vegetarian, chickpeas and bananas are an excellent source of B6 and will become your friend. For example, one can of chickpeas can deliver over 55 percent of the daily recommended amount of B6, and a medium-sized banana can deliver 20 percent of the daily allowance of B6. A good, professional grade vitamin B6 supplement can help as well.

Vitamin E

Vitamin E is well known for its skin-loving properties. However, vitamin E isn’t just for skin. It not only helps slow down aging and scavenges free radicals (substances from the environment or toxins that are harmful to your health and can cause chronic illness), but also helps flush out metabolic waste.

When you exercise, you create oxidative stress (free radicals) within the body. The good news? Vitamin E neutralizes these potentially harmful compounds while also boosting your heart health. Find it in olive oil, leafy greens, fish and nuts.

Vitamin A

Anyone looking to make major gains in the gym will also want to turn to vitamin A. That’s because vitamin A synthesizes protein and promotes glycogen production. Additionally, it works as an antioxidant and promotes bone health. Therefore, if you have a deficiency in those areas, it could be linked to excessive alcohol intake, diabetes or a low-fat diet. You can get vitamin A in eggs, carrots, cheese, and fatty fish.

Vitamin C

This is probably the one vitamin you know all about; most people started taking it at their mother’s request in childhood! This essential nutrient strengthens your natural defenses, fighting infections and diseases, in addition to working as an antioxidant. It can support tissue growth, which means it’ll help you get back on your feet after a hard session in the gym. Top up your vitamin A by munching on peppers, leafy greens, tomatoes, citrus fruits and broccoli.

Omega-3 Fatty Acids

According to a 2015 study, omega-3 fatty acids (like those from fish), “can influence the exercise and nutritional response of skeletal muscle,” and reduce post-exercise muscle soreness.

In addition to providing support to cardiovascular, eye, joint, brain, and skin health, omega-3s have also been found to speed up recovery and boost muscle growth. The body gets omega-3 fatty acids from healthy fats such as walnuts, eggs, fish (like mackerel and sardines), and avocados, but can also benefit from a high-quality fish oil supplement.

Vitamin B2

Vitamin B2 is also known as riboflavin and can help support energy, fat oxidation, and increase post-exercise recovery — an absolute must for athletic performance. With its potential ability to decrease recovery time, B2 a must-have for anyone looking to decrease soreness or pain. Starting a vitamin B2 supplementation is a smart choice, but it can be also be found in lamb, liver, spinach, almonds, and dairy foods.

Vitamin B9 (or Folic Acid)

Vitamin B9, which is often referred to as either folate or folic acid (although they are not interchangeable), is key for muscle growth. The synthetic form of vitamin B9, folic acid, is found in many supplements and foods that have been strengthened with the vitamin. Folate, however, is naturally occurring in food, according to BreakingMuscle.

According to one study, “Energy production and the rebuilding and repair of muscle tissue by physical activity require folate and vitamin B12 as a cofactor.” This benefits growth, synthesis of new cells, and the repair of damaged cells and tissues. Eat plenty of lentils, spinach, avocado, and mangos to increase this one. You can also take a supplement (you will want to consult with your healthcare practitioner to determine which type and amount is best for you).

Many of the vitamins listed above can be found in a high quality multivitamin, which can help promote overall health and fight inflammation. Getting enough vitamins and nutrients every day can help you stay healthy enough to make big gains in the gym.

Are There Any Risks Associated with Workout Supplements?

If you’re looking to start a definitive workout supplementation program, a physician within the BodyLogicMD network can help you do so in a healthy way that takes into account the risks, which can include heart health issues, liver damage, and more.

Your BodyLogicMD-affiliated physician can also help you make sure you’re taking the right dosage and type of each supplement (for example, they can help you decide how many grams of protein powder you should be taking and what ingredients to avoid). There’s a major health and safety benefit to working with a professional and buying only professional-grade supplements.

According to the Better Health Channel (a program of the Australian government), “There are certain situations in which a person might truly benefit from a supplement—including those who are pregnant, have dietary restrictions, take certain drugs, or have chronic health conditions. But these people should only take the type and dosage recommended by their doctor. They may even be able to take a prescription-strength supplement, which must meet the same safety and efficacy standards as other prescription drugs.”

The good news: BodyLogicMD only carries the best quality supplements. How? By working with only ethical manufacturers who produce the safest and most effective products with rigorous testing procedures. You can search for all the supplements you need to stay healthy and fit at shop.bodylogicmd.com.

In the end, make sure you eat clean, sleep well, manage your stress, and prioritize consistent workouts. All of these actions will ensure you stay healthy while making sustainable fitness gains.

The post Should You Be Using Workout Supplements? appeared first on BodyLogicMD Blog.

Your doctor has probably told you that the best way to get all the nutrients you need to stay healthy and active is by having a well-balanced diet containing plenty of fruits, vegetables, and whole grains as well as healthy sources of fat and protein.

And a healthy diet is one of the best things you can do to prevent and control health problems such as heart disease, Alzheimer’s disease, high blood pressure, type 2 diabetes, and some types of cancer.

Healthcare professionals and dieticians recommend diets that feature lots of nutrient-dense foods—those that have a lot of nutrients relative to the number of calories, such as:

• Avocados
• Swiss chard, collard greens, kale, mustard greens, spinach
• Bell peppers
• Brussels sprouts
• Crimini and shiitake mushrooms
• Sweet potatoes
• Cantaloupe, papaya, raspberries, and strawberries
• Eggs
• Seeds such as flax, pumpkin, sesame, and sunflower
• Garbanzo, kidney, navy, and pinto beans
• Lentils and peas
• Almonds, cashews, and other nuts
• Barley, oats, quinoa, and brown rice
• Fish such as salmon, halibut, cod, scallops, shrimp, and tuna
• Lean, grass-fed beef, lamb, and venison
• Chicken and turkey

But many people who eat a sensible diet still struggle to get essential nutrients. In addition to eating a well-balanced diet, there are vitamins and dietary supplements that can improve mood, help maintain cognitive ability, and give you the energy you need for work and play.

Supplements and Your Lifestyle

National surveys show that nutrient deficiencies are relatively widespread in the United States. According to the National Health and Nutrition Examination Survey, 93 percent of Americans don’t get enough vitamin E, 56 percent don’t get enough magnesium, 44 percent don’t get enough vitamin A, 31 percent don’t get enough vitamin C, 14 percent don’t get enough vitamin B6, and 12 percent don’t get enough zinc.

More than one-third of American adults are overweight and another one-third are classified as obese. And while many of these people are exceeding caloric intake requirements, they’re still not getting enough nutrients. In other words, most Americans eat too much non-nutritious junk.

According to the Linus Pauling Institute at Oregon State University, many people may be at risk for nutritional deficiencies.

Women of childbearing age and pregnant women often don’t get enough folate, vitamin D, vitamin B6 and iron.

People on diets of less than 1,200 calories of day, people who don’t eat the right foods due to economic reasons and people who are obese don’t get enough vital nutrients in their diets, for different reasons.

People with dark skin, those 18 and younger, and people who use a lot of sunscreen often don’t get enough vitamin D.

Older adults often don’t get enough vitamin D or B12 or zinc.

People who abuse alcohol or use tobacco are often deficient in vitamins A, B, C and E.

There are two supplements that have received a lot of attention lately. One is folic acid. Women in their childbearing years or those who are pregnant should take 400 micrograms of folic acid a day. Folic acid helps prevent spina bifida, a neural tube defect that develops during the first month of pregnancy.

There has also been lots of research about vitamin D and its importance in building strong bones. Vitamin D, which helps the immune system ward off illness and keeps the neuromuscular system functioning properly, also plays major roles in the life cycle of human cells. A vitamin D deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies.

Vitamin D is produced in the human body when the sun’s ultraviolet rays interact with 7-dehydrocholesterol, a steroid alcohol present in the skin. Vitamin D is also found in small amounts in food, especially fatty fish like tuna, mackerel, sardines and herring. Twenty minutes of sunlight, three times a week, is usually enough time in the sun for people with light skin to produce the necessary vitamin D. However, folks with darker skin or the elderly, may require more time in the sun. How much sun your skin can soak up is also dependent on the time of the day or the season of the year. Magnesium is also essential for helping the body use vitamin D.

Vitamin D and folic acid supplements, when taken in the recommended amounts, are two of the most common supplements that are safe and easy to take. But if you are still feeling like something is not right, that you are tired all the time and don’t have the energy to do the things you love, you might want to consider talking to your physician about adding additional supplements to your diet.

Some people who are considering a vegetarian diet to lose weight or address health issues might also need to think about taking supplements.

While a well-balanced vegetarian diet can provide all the key nutrients you need, some vegetarians and especially vegans have a hard time getting enough of the following:

• Vitamin B12
• Vitamin D
• Long-chain omega-3 fatty acids
• Iodine
• Iron
• Calcium
• Zinc

Losing Weight Without Losing Key Nutrients

Reducing your caloric intake is one of the best ways to lose weight, but those on a weight loss program still need to get the appropriate nutrition. Part of losing weight is regular exercise, but if you’re not getting the right nutrients, you may not have the energy to exercise every day. And while you might be considering counting calories as a way to lose weight, crash diets or starving yourself can be counterproductive. That is definitely not the best way to lose weight. Reasonable portions with regular exercise and the addition of supplements can help you lose weight in a healthy manner without worrying you are not getting the right nutrition.

There are a number of supplements your doctor might recommend, including protein powder. Because your body burns more calories when it’s metabolizing protein, it can help you lose weight. Protein is also a necessary ingredient in muscle building.

Glutamine can help in the retention of muscle mass and in weight loss. If you don’t have enough glutamine, you might actually have problems losing weight. Adding glutamine to your diet while engaging in regular exercise can increase weight loss. Glutamine can be found in spinach, beans, and cabbage, but you might need to use a supplement to get enough, depending on your weight loss goals and activity level.

Matcha green tea is a very popular weight loss supplement because it contains EGCG, an antioxidant known to help boost metabolism during exercise. It comes in powder form, and for best results, it has to be used as part of a regular exercise and diet plan.

Fish oil has incredible amounts of omega-3 fatty acids, which can lower cholesterol and benefit overall heart health. One of the best things about omega-3s is they can stimulate enzymes that can kickstart the fat burning process in the body.

Vitamin D tells your body when it’s time to burn fat or store it. If you don’t get enough, sugars are converted into fat rather than energy. A low-calorie diet supplemented with vitamin D can facilitate weight loss.

A calcium supplement can actually help you lose weight. Drinking milk and other calcium-rich foods is one way to get calcium, but many people still benefit from taking a supplement.

Everyone loves olive oil, a good fat that is known to help people lose weight, but olive leaf extract is what makes olive oil so healthy. It can help balance your blood glucose levels, and balanced blood sugar levels mean fewer food cravings.

Carnitine, an amino acid that helps metabolize carbs and fat. Without enough, your body wants to store fat, rather than burn it for energy.

Certain probiotics can easily be added to your diet as well. Greek yogurt or fermented foods such as pickled veggies are good items to add to your diet to get probiotics in your system, and while eating a nutritious diet is the best way to get probiotics naturally, many people find that taking a probiotic supplement is also helpful.

Just taking supplements isn’t sufficient to lose weight. They have to be combined with a healthy diet that includes appropriate portions and regular exercise to keep the heart beating and the body burning fat.

Vitamins, Supplements, and Minerals Are Not Just for Losing Weight

Supplements are a good aid in losing weight, and they also can contribute to your overall health and mental well-being.

A little known fact is that certain vitamins can help alleviate gastrointestinal reflux disease, a common disorder that affects more than one-fifth of Americans. Reflux is painful, causes discomfort and can cause cancer if it’s not taken care of.

Acid reflux goes by many names, including heartburn, indigestion, GERD and GER. It happens when stuff in the stomach, including stomach acid, goes back up the esophagus.

Those suffering from reflux may also experience symptoms such as nausea, bad breath, frequent stomach pain, vomiting, teeth problems and trouble breathing or swallowing.

Up to 10 percent of the people suffering from reflux end up with burns, a condition called Barrett’s esophagus, that can lead to cancer.

While there are proven medications that can reduce the amount of acid your stomach produces, thereby reducing acid reflux, those medications also have risk of their own, such as damage to the kidneys and digestive issues.

One of the most effective treatments for reflux is looking at what you eat and what you do on a daily basis. Being overweight or obese are risk factors for GERD and acid reflux.

Doctors also often advise that people suffering from reflux avoid acidic foods like citrus fruits and tomatoes, and stay away from garlic, salt, carbonated drinks, chocolate and alcohol.

Your doctor might also recommend supplements and vitamins that, such as  B, D, A, C, and E that can help your body deal with acid reflux.

Reasons to Be Cautious When Taking Supplements

A mineral supplement is another good way to get the nutrients you need. But one thing you should be aware of before choosing what supplements to put in your body is that not all supplements are created equal.

With multivitamins and mineral supplements, there are no standardized definitions, and the composition of marketed products varies widely. In addition, the daily value listed on many supplement packages does not reflect the latest recommendations from the Food and Nutrition Board of the US Institute of Medicine. Unfortunately, most of the DVs are based on outdated recommendations made in 1968. Supplements not taken under the direction of healthcare professionals can be at odds with your goal to lose weight, exercise more, and increase your energy level.

Despite their overall safety, supplements aren’t always advisable for some people. That’s why it’s important to only take them with the help of a nutritionist or healthcare professional. Supplements might also be a problem for people who take certain pharmaceuticals for their particular medical conditions. Make sure you always consult with your medical practitioner before adding a supplement regimen to your diet.

The physicians within the BodyLogicMD network are ready to consult with you to discuss your current diet and activity level, and may suggest changes to your nutrition and exercise regimen that are specific to your needs. BodyLogicMD’s network of physicians can also analyze your body systems to see if your lack of energy or failure to lose weight is due to a hormonal imbalance. If it is, you might be a good candidate for bioidentical hormone replacement therapy.

Contact BodyLogicMD today to help determine if dietary supplementation is right for you and benefit from the expert advice of a network of physicians with advanced training in nutrition, hormones, and how to use both to help you reach your health goals.

The post How to Know Which Supplements You Need appeared first on BodyLogicMD Blog.

Although many people experience different types of mental illness, one of the most serious mental health disorders is depression, which affects nearly one in ten US adults, with the rate being almost twice as high for women as for men. Depression and other mental health disorders can affect thinking, mood, and behavior.

Depression, which is a mood disorder characterized by a persistent feeling of sadness and loss of interest in participating in social and personal activities, is also called major depressive disorder or clinical depression. Those suffering from depression often have trouble doing normal, day-to-day activities and sometimes feel as if life isn’t worth living.

People that suffer from depression commonly say they wish they could just “snap out of it,” but unfortunately, it’s not that easy. It often requires lifestyle changes, medication, and cognitive behavioral therapy.

The symptoms of depression can be overwhelming for those struggling to understand why they feel so blue and why they can’t just “roll with the punches” of life like their friends, family, or coworkers do.

Symptoms of depression often include:

• Feelings of sadness
• Being tearful for no discernible reason
• Feelings of emptiness
• Feelings of worthlessness or guilt
• A hopelessness that problems are too overwhelming to be solved
• Experiencing verbal or physical outbursts, irritability, or frustration, even over small matters
• Loss of interest or pleasure in many activities, such as sex, hobbies, or sports
• Problems sleeping, such as insomnia or sleeping too much
• Being tired all the time and having no energy
• Changes in appetite, such as not eating enough or eating too much
• Anxiety, agitation, or restlessness
• Sluggish thinking, speaking, or body movements and difficulty concentrating or making decisions
• Fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions, and remembering things
• Overwhelming thoughts of death leading to suicidal thoughts and, for some, suicide attempts

Some people discount these symptoms, concluding that being miserable or unhappy is just who they are, never considering that they might just be suffering from a mental illness. But depression does not discriminate; it strikes young and old alike. But with age, biological changes can knock internal systems out of whack, making people more susceptible to depression. When doctors see the symptoms of depression in younger people, they are more likely to realize something is not right and take action to correct it. But for older people, the symptoms of depression are often confused with aging, and older people become resigned to the symptoms, thinking there is nothing they can do about it.

There’s nothing further from the truth.

If you believe you are suffering from depression, seeking help from a physician or mental health professional could mean getting your life back. Depression often indicates an imbalance that with the right treatment, can be alleviated, eliminating its symptoms and their effect on your life.

What Causes Depression?

While it’s hard to pinpoint one single cause of depression, researchers have learned that those suffering from the illness often have similar markers, or biological differences. This is often referred to as the biology of depression.

Genetics play a large part in whether you might be susceptible to depression. Researchers have conclusively determined that depression runs in the family. Though there is an increased likelihood that if someone in your family suffers from depression, you are at risk too, researchers have been unable to determine if there is a specific gene that is responsible. But just having a family history of depression doesn’t mean you will actually suffer from it. There are other factors that can make it more likely.

Neurotransmitters are brain chemicals and hormones that regulate a wide variety of physical and psychological functions, including heart rate, sleep, appetite, mood, and fear. When there’s a problem with your neurotransmitters or something is disrupting their production, you tend to experience problems in your body and mind, including suffering from depression.

When it comes to depression, the most important neurotransmitters are serotonin, norepinephrine, and dopamine.

Could a Hormonal Imbalance Be Responsible for Your Depressive Symptoms?

Serotonin helps regulate sleep, aggression, eating, sexual desire, and mood. If your body is not producing enough serotonin, you may experience the symptoms of depression. Low levels of serotonin can lead to low levels of norepinephrine, also known as noradrenaline. For some people, low levels of norepinephrine can also result in mood changes, including depression.

Dopamine is most commonly referred to as the brain’s “reward” chemical, which controls the release of “feel-good” hormones associated with activities that provide pleasure, including sex, hobbies, and sports. Dopamine also affects motivation, perception, attention, and movement. Those with low dopamine levels often report not being able to experience the same sense of pleasure from activities or family members and friends that they did before becoming depressed.

An imbalance in neurotransmitters and hormones could be attributed to a number of causes, including, for women, pregnancy and menopause. Postpartum depression can also be a result of a hormonal imbalance.

An underactive thyroid, or hypothyroidism, in both men and women can lead to depression too.

Those who have lived through traumatic or stressful events, such as physical or sexual abuse, or have witnessed traumatic events, can also be suffering from chemical or hormonal imbalances, which can contribute to physical problems and mental health issues.

Cortisol, also known as the stress or “fight or flight” hormone, can also affect how your body reacts to and processes information. In people who are suffering from depression, doctors find higher cortisol levels, which means their bodies are “on alert,” even in non-stressful times. Agitation, sugar cravings, increased belly fat, and insomnia are often symptoms of high cortisol. Low levels can be associated with the inability to handle stress, extreme fatigue, low libido, and mood instability.

Health problems that cause chronic pain or sap you of energy and motivation can also contribute to depressive symptoms. Chronic diseases are defined broadly as conditions that last one year or more and require ongoing medical attention or limit activities of daily living or both. Chronic pain and debilitation can be caused by heart disease, diabetes, arthritis, Parkinson’s disease, multiple sclerosis, and other illnesses.

The “sex hormones” estrogen and testosterone also interact with other hormones and neurotransmitters in the body. When estrogen and testosterone are out of balance, it can cause a cascading effect, sometimes leading to depression.

Estrogen, which boosts serotonin, helps fight depression and promotes sleep. Low levels of estrogen can cause feelings of sadness and hopelessness, which is common throughout menopause.

Progesterone helps promote sleep and has a natural calming effect. It also increases the calming neurotransmitter known as GABA and enhances the production of endorphins, which help you feel good, normalize libido, and act as a natural diuretic and a natural antidepressant. Abnormal levels of progesterone can cause insomnia and contribute to bad moods.

This should all be considered evidence that an imbalance of hormones can lead to depression. Hormones have a significant impact on daily life, such as sleep, mood and feelings, and other factors that help improve a person’s overall quality of life. Even though depression can be caused due to a number of emotional and psychological factors, hormones and their role in depression cannot be overlooked.

For women, the onset of perimenopause and menopause, which many women already dread because of the experiences they hear throughout their life from other women that have gone through it, can result in a variety of physical and emotional symptoms that can cause stress, frustration, other challenging feelings, and ultimately depression. It can seem overwhelming and too much for some women when you pile these symptoms on top of everyday life and juggling work, family, finances and more.

On top of that, just like stress, depression may be another symptom of menopause. During the perimenopausal and menopausal time of life, hormonal imbalances associated can inhibit the body from properly managing stress and feeling positive. Hormonal imbalances and depression are closely related in women.

Women who experience premenstrual dysphoria, a health problem that is similar to premenstrual syndrome but is more serious, might be at greater risk of depression or other mental health issues. Premenstrual dysphoria causes severe irritability, depression, or anxiety in the week or two before the start of a period. While symptoms usually go away two to three days after a period starts, those who experience it may need medicine or other treatment to help with the symptoms.

Are There Treatments for Depression?

A mental health professional or a medical care provider might prescribe SSRIs, or selective serotonin reuptake inhibitors, for the treatment of depression. Normally, once a neurotransmitter has served its purpose in the brain, it is reabsorbed into the body. SSRIs prevent the serotonin from being reabsorbed, leading to higher levels of serotonin in the synapses.

However, it’s not quite understood how SSRIs, by boosting serotonin levels in the body, actually work, and they don’t work for everyone.

In addition to consulting with a therapist, those suffering from depression should also consider consulting with the bioidentical hormone doctors at BodyLogicMD. 

What Are Bioidentical Hormones?

Designed to be exact replicas of hormones innately produced by the body, bioidentical hormones match the body’s naturally produced hormones molecule by molecule.

Many people think that antidepressants or anti-anxiety medications are their only choice, immediately asking their physicians about these medications without considering other options. BodyLogicMD-affiliated physicians, however, explore the underlying issues to determine whether their patients are experiencing hormonal imbalance, situational depression, or adrenal fatigue brought on by stress, which allows for treatment options that can help resolve the underlying issue rather than just treating depressive symptoms.

Diagnosis and treatment begins with having your hormone levels tested, usually through blood, saliva or urine testing. When the results are back, your BodyLogicMD-affiliated practitioner will create a customized treatment plan to help balance your hormone and stress levels, if necessary.  This often includes bioidentical hormones, nutrition and lifestyle modifications, a supplement regimen and stress-reducing techniques like yoga or meditation to help offset depression and elevated cortisol levels.

Supplements available through BodyLogicMD include Mood Support, which is specially formulated to help improve mental clarity and promote a more positive and relaxed state of mind, contains bioactive nutrients and amino acids that can help encourage healthy levels of serotonin, dopamine, epinephrine, and norepinephrine – the neurotransmitters that keep you happy and balanced. The decrease of neurotransmitters in the body can be attributed to overwhelming stress, genetics, medication and dietary deficiencies, and can lead to increased stress, interrupted sleep, and poor memory and mood.

If you are living with depression, whether or not you think it may be caused by a hormonal imbalance, contact the BodyLogicMD-affiliated bioidentical hormone doctor nearest you today to schedule an appointment and learn more about how an individualized treatment plan can help you regain your health, wellbeing, and joy for life.

The post Causes of Depression appeared first on BodyLogicMD Blog.

If you take supplements, you’ve probably noticed that the ones available at your doctor’s office are often pricier than those at the grocery or drugstore. But that’s not because your doctor is marking the price up, it’s because your doctor most likely only sells pharmaceutical-grade supplements. To be recognized as pharmaceutical-grade, supplements must:

• Contain high quality, pure ingredients, which are often expensive
• Meet exacting manufacturing standards
• Deliver precisely the quantity of active ingredients their labels promise

Meeting these criteria contributes to cost—you can’t cut corners and make a quality supplement.

According to a 2015 article in the New York Times, a test of supplements found that 80% of tested samples from four major retailers didn’t contain so much as a trace of the ingredients on the labels.

It’s important to recognize that there are a lot of bad actors out there―and a lot of ways to cheat consumers.

Many cheap supplements are simply shoddy products. They may contain mostly fillers and very little or none of the active ingredient shown on the label.

The Food and Drug Administration (FDA) does allow a certain amount of filler in supplements. However, in some cases, cheap fillers aren’t named on the label and have no nutritional value, and you may get little benefit. At worst, they may be toxic or contain potential allergens like soy or wheat.

That’s why BodyLogicMD takes steps to ensure they are providing their customers with high quality, professional-grade supplements that meet rigorous testing and quality standards. Taking it a step further, BodyLogicMD takes the hassle out of searching for reliable and trustworthy supplements and offers easy and convenient ordering online at shop.bodylogicmd.com.

What Is a Dietary Supplement?

Federal law defines dietary supplements as “products that contain a dietary ingredient, including vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet.”

Dietary supplements are available in many different forms and are most commonly found in tablets, liquids and capsules, but also in powders and energy bars.  They can be found online and in stores throughout the US.

Dietary supplements include:

• Vitamins and minerals
• Botanicals or herbal supplements
• Amino acids
• Enzyme supplements

While marketing dietary supplements as a treatment, cure or as a means of symptom relief for a disease is illegal, many dietary supplements have clean safety histories. For example, millions of Americans responsibly consume multivitamins and experience no ill effects.

That’s not to say that dietary supplements only serve a limited purpose. Some supplements have been found to have numerous benefits for specific health conditions. For example, folic acid may reduce the risk of birth defects when used by women of childbearing age that may become pregnant.

How Do I Know I’m Getting What I’m Paying For?

It’s important to understand that not all dietary supplements are created equal. Dietary supplements do not need to be proven safe to meet the FDA’s satisfaction before marketed, according to federal law. The law doesn’t even require the manufacturer or seller to prove that the claim is factual or accurate before it appears on the product. The FDA does not even begin their investigation until after it enters the marketplace, which means a product that is not pure, has been adulterated, or is misbranded could cause health problems before it gets pulled from the shelves.

Furthermore, some supplement labels carry emblems featuring reassuring words like “verified,” “certified,” or “approved.” Because the Food and Drug Administration doesn’t regulate the production of dietary supplements, there are certain seals granted by organizations that certify products. US Pharmacopeia, NSF International, and ConsumerLab.com have been in the business of certifying supplements for many years. Their seal is reassurance the product contains the amount of the ingredient advertised on the label and that it isn’t contaminated with dangerous substances, such as arsenic, pesticides, bacteria, or lead.

The FDA recommends first and foremost that you consult with a healthcare professional before consuming a dietary supplement, even if you know you are getting a good product from a safe supplement brand, and to not self-diagnose any health condition. Many supplements contain ingredients that can have strong biological effects, and not all products are safe for everyone. People with certain health conditions can be putting themselves at risk if they take dietary supplements without consulting with a healthcare professional. It’s always recommended to consult with your healthcare provider before taking a supplement to best determine how to achieve optimal health, especially if you are pregnant or nursing.

You can also reach out directly to a manufacturer and ask what kind of quality control measures are being taken to ensure you are getting the product you are paying for. And don’t be afraid to do some online research on your own to determine whether a dietary supplement is right for your needs. Some exceptional resources that are available from the federal Office of Dietary Supplements include:

• Dietary Supplement Fact Sheets
• Botanical Dietary Supplements
• Vitamin and Mineral Supplement Fact Sheets
• Dietary and Herbal Supplements
• Dietary Supplement Overview
• Herbs at a Glance
• Dietary Supplements

One of the best resources for making sure you are getting the product you are looking for is the National Institute of Health’s Dietary Supplement Label Database. It provides contact information for many manufacturers as well as ingredient and product databases.

If you want to do a deep dive into the efficacy of dietary supplements, the Nutrition Business Journal is an open access site with peer-reviewed studies. (Note: these are scientific reports and are not always reader-friendly).

If you don’t have the time or energy to plow through the scientific literature, BodyLogicMD provides an array of top-rated supplements and brands.

USP has a verified products listing that is a go-to source for people wondering which brands are the best, and NSF has a number of fact sheets that can help you find the right product for your lifestyle. Another great resource is LabDoor, which buys supplements from retail stores, tests them in chemistry labs, and publishes the results and expert reviews for free. LabDoor has a handy list that ranks tested products on a scale of 1 to 100 and is easy to search and read.

Each year, Better Nutrition publishes its list of best supplements of the year, as does the Organic Newsroom.

What Should I Ask When Researching a Product and Its Ingredients?

The FDA has a series of recommended questions you should ask a healthcare professional or a manufacturer before you buy supplements, whether from a brick-and-mortar store, a clinic, or an online retailer.

They include:

• What information is available to substantiate the claims made for the product?
• Is there information about tests that have been conducted on the safety or efficacy of the ingredients in the product?
• Does a manufacturer have quality control measures in place to ensure it is free of contaminants?
• Has the seller received any adverse events reports from consumers using their products?
• Where are the raw materials sourced from?

Another good question to ask when searching for high quality supplements is whether the supplier adheres to the FDA’s Good Manufacturing Practices. GMPs are a set of requirements and expectations by which dietary supplements must be manufactured, prepared, and stored to ensure quality. Manufacturers who adhere to good manufacturing practices are expected to guarantee the identity, purity, strength, and composition of their dietary supplements.

How Can High Quality Supplements Enhance Health and Wellbeing?

The best source of getting essential vitamins and minerals is a balanced diet. However, even where there is no lack of quality food, nutrient deficiencies occur.

US national surveys indicate that select micronutrient inadequacies are relatively widespread. According to the National Health and Nutrition Examination Survey, 93 percent of Americans don’t get enough vitamin E, 56 percent don’t get enough magnesium, 44 percent don’t get enough vitamin A, 31 percent don’t get enough vitamin C, 14 percent don’t get enough vitamin B6, and 12 percent don’t get enough zinc.

If you’re not getting enough vitamins, minerals, and other micronutrients, you might find yourself putting on weight or you might not have the energy you need to keep up with your family or friends.

High quality supplements can help you address nutrient deficiencies in your diet, but it can be overwhelming to determine exactly what you need, what dosage you should consume, and where you should purchase your products.

It’s important to remember that while bold medicinal claims may seem enticing, many in the dietary supplement industry may seek to exploit your eagerness for natural solutions or your lack of knowledge about what supplements you might need and what they can do for you.

Before risking your money and health, it’s best to consult with a medical professional who is highly trained in how nutritional supplements can benefit health, such as a physician within the BodyLogicMD network who can discuss with you your lifestyle and your goals, such as losing weight or regaining vitality, and how a particular professional-grade supplement, exercise regime, diet, or hormone replacement therapy can help you achieve those goals.

The post How to Find High Quality Supplements Online or In-Person appeared first on BodyLogicMD Blog.

If you’re like most Americans, you probably down a cup or two (or three!) of coffee every morning, hit the cafe come 2 pm, and are slouching at your desk by the time the inevitable late-afternoon lethargy hits. Maybe you’re even struggling to get to the gym after work or find a way to use your weekends or downtime more productively. It’s a common issue—you’re not alone.

Although there’s nothing inherently wrong with a cup of coffee now and then (in fact, some studies show that coffee may reduce your risk of certain diseases), if you’re drinking tons of coffee to fight a losing battle against fatigue, it may be time to find a better option.

Your mother probably always told you to take your vitamins as a kid. And from time to time, you likely did, right? Perhaps you pop a multivitamin supplement these days in the hopes of staving off doctor’s visits. That’s a great start, but there are lots of specific dietary supplements that can help boost your energy, stamina, and mental clarity, putting some extra pep in your step to get you through your day feeling great.

Causes of Low Energy

While there are certain vitamins and nutrients that can help boost your energy levels, it’s important to look first into the specific causes of your low energy. Everything from hormonal imbalance and autoimmune diseases to poor food choices and lack of stress management can cause low energy—and even though supplements can help, it’s best to identify the root of the issue and go from there. Knowing what’s causing your energy drain can also help you find the supplements that are right for you.

For one, hormones, especially as you age, can drag your energy levels down. For example, one study found that low energy levels are associated with low testosterone (or low T, as some call it). In women, menopause can seriously deplete energy levels.

On the other hand, autoimmune diseases, which are conditions in which your immune system mistakenly attacks your body, are a major cause of energy depletion, fatigue, and lethargy. According to Healthline, these types of symptoms should not be ignored as they may be a sign of autoimmune disease.

In fact, approximately 50 million Americans (which is 20 percent of the population or one in five people) suffer from autoimmune diseases. Women are more likely than men to be affected, with some estimates stating that 75 percent of those affected—some 30 million people—are women, according to the American Autoimmune Related Diseases Association.

Another cause? A lack of exercise. In a study published in Sports Medicine, researchers found that “Approximately 20% of adults worldwide report persistent fatigue. Physical activity is a healthful behavior that has promise for combating feelings of fatigue and low energy.”

On top of that, poor nutrition can send your body into a state of tired, sluggish inactivity. That’s where good nutritional choices and eating nutrient-dense food comes in. According to Lisa Valente, MS, RD, “that means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, additives, preservatives, unhealthy fats and large amounts of added sugar and salt.”

Another common culprit is stress. Stress is totally normal — when it happens from time to time. But chronic stress is another issue altogether. Stress can make your immune system vulnerable, and it can deplete your adrenals. According to one study of nearly 2,500 people, stress is often accompanied by fatigue.

The ABCs of Energy-Boosting Vitamins

Vitamin B

The eight vitamins in the B vitamin family include pantothenic acid, pyridoxine, biotin, thiamin, riboflavin, niacin, folate, and cobalamin. They each do different things, and can play roles in helping you feel healthier, keeping your skin glowing, and supporting cognitive health.

You’ll want to focus on getting enough vitamin B12, which you can find in poultry, grains, eggs and milk. If you’re vegan, you may not be getting enough of this essential vitamin. If so, try eating more shiitake mushrooms or nori. You may also consider adding a B supplement to your daily routine.

Iron

Another essential mineral is iron, which is also responsible for the circulation of oxygen throughout your body. One potential risk of not getting enough iron is anemia, which can cause leg cramps and fatigue. To get more iron into your diet, make sure you’re eating meat and fish, and foods like beans and dark greens. If you’re pregnant, make sure that you’re having your iron levels checked, since pregnant women tend to be low. On the flipside, you definitely don’t want to too much iron, either, as high levels of iron can be dangerous to your health.

Magnesium

Magnesium is  big deal. It has over 600 functions in the body — including managing blood pressure and inflammation — but many of people lack what they need. It You can find it in black beans, swiss chard and more.

Coenzyme Q10 (CoQ10)

Another energy-boosting supplement is coenzyme Q10, often shortened to CoQ10. CoQ10 is an energy producer and an antioxidant, which means it helps fight free radicals from toxins and the environment. You can find it in peanuts and meat. According to Mayo Clinic, the antioxidant can promote heart health, migraines, endurance, and nervous system health. It decreases as you age, so it’s important to add it to your daily routine in supplement form.

Vitamin D

Vitamin D is the sunshine vitamin, but we actually don’t get enough of it from the sunlight, especially if we are older, live in a low-sun state or work indoors most of the day. This vitamin helps support energy levels, mood health, and bone health.

Energy Supplements

When we’re feeling particularly slow on the uptake, an energy supplement can help us convert energy and use it to the best of our ability. A supplement can actually boost your cognitive and physical energy, so it’s a complete mind-body lift.

You should be looking at utilizing ginseng root, rhodiola extracts, broccoli seed, cordyceps, and green tea, which are adaptogens that help you feel your best.

You can also ask your doctor about BodyLogicMD’s Pure Lift, which delivers a combination of micronutrients, adaptogenic botanicals, and adrenal concentrate to fortify the body’s response to stress, promote healthy energy levels, and support proper adrenal gland function as well. This blend contains A, B, and C vitamins and may help you combat the effects of fatigue.

Supplement Sources: Quality Matters

Once you and your physician have decided on a supplement regimen to boost your health and energy, deciding where to get them is the next big step. If you want to make your money count and truly improve your health, it’s best to get supplements from trusted sources only. Be sure to use only professional-grade supplements; these are made with high-quality, well-sourced ingredients. BodyLogicMD offers only professional-grade supplements and takes steps to ensure that your supplements contain only the good stuff—no fillers and no toxins.

And yes, it is key to work with a medical expert to avoid any adverse health effects—according to the National Institutes of Health, “Supplements are most likely to cause side effects or harm when people take them instead of prescribed medicines or when people take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person’s response to anesthesia. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems.”

The Importance of Healthy Habits

Caring for your body—and being selective about what you put into it — means being holistic about what you put into it. That’s why it’s absolutely vital to eat a wide array of healthful foods, to drink plenty of water every single day, to get a good night’s sleep, to exercise regularly, and limit your intake of vices (that means alcohol and cigarettes). Combining these holistic lifestyle choices with supplementation is the goal.

Life is hard enough — so it’s key that you do what you can to take care of yourself. And even those who are careful about their nutrition and healthy lifestyle habits may need a little extra help. If you feel you are suffering from chronic stress, adrenal fatigue, autoimmune disease, or hormonal imbalance, there is help. Contact a practitioner within the BodyLogicMD network today. They can help you restore balance to your body, mind, and energy levels by helping you perfect a supplement regimen in conjunction with a lifestyle plan that’s tailored to your individual health needs.

The post Vitamins and Supplements for More Energy appeared first on BodyLogicMD Blog.