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Managing menopause with supplements

by Gabby, MA, BSN

It’s hard being a woman. We spend years battling symptoms of PMS, and when that finally comes to an end, we enter menopause. With a new phase of changing hormones, comes a long list of unwelcomed symptoms: hot flashes, fatigue, mood swings, poor sleep, changes to our body, and more (of course, there’s more). These symptoms can feel disheartening, but there are a few things you can do, like supplementing with the right nutrients, to help make this time of your life a little less overwhelming.  

Here’s 4 supplements to help you manage menopause naturally. 

1. Ginseng, the almost holy grail 

While there’s no miracle supplement to make all those unwanted symptoms fade away, fermented ginseng might be the next best thing. Ginseng is a super root that boasts a multitude of health benefits – including relief from menopausal symptoms. Whether you’re dealing with poor mood, brain fog1, fatigue 2, stress, or all the above, ginseng – Asian or Panax ginseng in particular – may help.  

2. Ashwagandha, to keep your stress in check

Ashwagandha is another ancient root that helps fight one of menopause’s worst enemies: stress. Menopause adds to the stress of everyday life. When you’re feeling stressed for prolonged periods of time, your body produces the stress hormone called cortisol. High cortisol can lead to increased irritability, mood swings, hot flashes, and night sweats.3 Ashwagandha helps manage stress by keeping your cortisol under control. 

3. Calcium and Magnesium for bone strength  

As your body changes, your nutrient needs change as well. Estrogen plays a key role in bone health by increasing the activity of osteoblasts, the cells that make up your bone. As you transition to menopause, your estrogen levels drop, which can lead to bone loss if you’re not getting the right nutrients.4 Calcium with magnesium is incredibly important – about 99% of calcium and  60% of magnesium is stored in your bones,5 both these nutrients are essential in every stage of life, but even more vital during and after menopause to ensure your bones stay healthy and strong.

4. Vitamin D, the “sunshine vitamin” you need more of 

Vitamin D is just as important to bone health as calcium and magnesium. Without it, your body can’t absorb calcium effectively.6 Low levels of vitamin D may also amplify other symptoms that women experience, like mood and sleep issues. Though your body produces vitamin D naturally when exposed to sunlight, it’s also one of the most common nutrients people are deficient in. Spending about 10-30 minutes outside at least a few times a week can help increase your vitamin D. But if sunlight is limited where you live, a vitamin D supplement is the best way to make sure you’re getting enough. 

Take time to listen to what your body is telling you and follow through with what it needs. You will be amazed at how much gratitude your body offers back to you when you treat yourself with the love you deserve. 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  

 

About Gabby   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   
 

References:

  1. Han HJ, Kim HY, Choi JJ, et al. Effects of red ginseng extract on sleeping behaviors in human volunteers. J Ethnopharmacol. 2013;149(2):597-9.
  2. Lee HW, Choi J, Lee Y, Kil KJ, Lee MS. Ginseng for managing menopausal woman’s health: A systematic review of double-blind, randomized, placebo-controlled trials. Medicine (Baltimore). 2016;95(38):e4914.
  3. Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, Langade D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021 Dec;47(12):4414-4425. doi: 10.1111/jog.15030. Epub 2021 Sep 22. PMID: 34553463.
  4. North American Menopause Society. The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause. 2001 Summer;8(2):84-95. doi: 10.1097/00042192-200103000-00003. PMID: 11256879.
  5. Nutritionsource. Department of Nutrition. https://www.hsph.harvard.edu/nutrition/nutritionsource/. Published September 6, 2012.
  6. LeBlanc ES, Desai M, Perrin N, Wactawski-Wende J, Manson JE, Cauley JA, Michael YL, Tang J, Womack C, Song Y, Johnson KC, O’Sullivan MJ, Woods N, Stefanick ML. Vitamin D levels and menopause-related symptoms. Menopause. 2014 Nov;21(11):1197-203. doi: 10.1097/GME.0000000000000238. PMID: 24736200; PMCID: PMC4764124.
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What to drink with your supplements for better absorption, according to a pharmacist

by Emily, RD

Wake up, drink coffee, take my vitamins. Does your morning look like this? Mine too. And I felt great about it—until I realized that coffee might be sabotaging my vitamin routine. It turns out that precious cup of Joe is one of a few drinks that can interfere with nutrient absorption, preventing supplements from working at full strength. 

Does that mean we all have to quit coffee for the sake of our vitamins? (“Please say no… please say no…”). Well… maybe not. If you take timing and other factors into account, you can enjoy the benefits of both. 

So before making any big life choices, I sat down with Brandi Cole, PharmD, a Persona pharmacist and leading expert on dietary supplement interactions. She explained how some of my fave morning drinks can affect nutrient absorption—and what I can do to fix it. 

But first, what is nutrient absorption? 

Supplements don’t start doing their good work the moment they pass your lips. Instead, they have to go through a series of steps. They pass down your throat, through your stomach and arrive in your small intestine, where specialized cells absorb them into your bloodstream. Your blood delivers nutrients throughout your body to their final destination: your cells. Once inside your cells, some nutrients (the bioavailable ones) can get right to work, while others, like certain forms of folate and B12, first have to be converted into their active, usable forms. 

What gets in the way of nutrient absorption?  

There are a few things that can interfere with this process:  

  • Age: the older we get, the harder it is to absorb certain nutrients, especially vitamin B12.  
  • Gut health: Digestive issues can hinder your ability to fully absorb nutrients from foods and supplements.  
  • Genetics: Some people are born less able to convert nutrients like folate and vitamin B12 to their active forms. 
  • Food Allergies: When people with allergies or certain autoimmune diseases—like celiac disease—eat foods they can’t tolerate, the proteins in those foods can affect the lining of the gut, which can in turn affect absorption. 
  • Anti-nutrients: Natural compounds in certain foods and drinks can interfere with your body’s ability to absorb and use the nutrients from supplements like calcium, iron and zinc. These compounds, sometimes referred to as “anti-nutrients” are mostly found in plant-based foods like grains, beans, nuts, seeds, vegetables and—importantly—certain drinks. 

Drinks to avoid taking with your supplements 

So what drinks contain anti-nutrients that make your supplements less effective? There are three big offenders: 

  1. Coffee: The antioxidant compounds found in coffee beans, mainly phytates and tannins, reduce your absorption of minerals, like iron and zinc. This is especially important to keep in mind if you suffer from iron deficiency anemia. 
  2. Green Tea: The oxalates in green tea reduce calcium absorption. It can also decrease folate metabolism, an essential B vitamin that is important for healthy cells. 
  3. Alcohol: Alcohol irritates the lining of your digestive system, which impairs vitamin B12 absorption. It also changes how your body transports, stores, and metabolizes nutrients, preventing them from being fully utilized.  

So if you don’t want to quit coffee, then what? 

When it comes to supplements, timing is everything, says Cole: “Take your supplements with food and water at least an hour before or after coffee, tea or alcohol.” Even better, consider taking them with a drink that will enhance their effectiveness.  

“Take your supplements with food and water at least an hour before or after coffee, tea or alcohol,” recommends Cole. 

Drinks that can give your supplements a helping hand 

Just as some drinks can sabotage your vitamins, there are others that can give them a leg up. Here are a few drinks that you may want to consider adding to your supplement routine: 

  1. Orange Juice (and its friends): The vitamin C in your morning glass of OJ makes iron easier to absorb. It may even help counteract some other types of compounds that reduce iron absorption, like phytates. Not a fan of OJ? Try tomato juice, pineapple, strawberries, or bell peppers for an alternate source of the vitamin. 
  2. Milk: Calcium, phosphorous, and vitamin D work together to support healthy bones. The vitamin D in fortified milk increases calcium and phosphorous absorption in your intestines. It does this by helping your body make a protein, called calbindin, which works to shuttle calcium across your cells. As a bonus, the fat in milk also helps you absorb more fat-soluble nutrients like vitamins A, D, E, and K. Not a milk drinker? Most plant-based milks are fortified with vitamin D and calcium too, just check the label. 

Bottom line: I get to keep my coffee and I’ll get more out of my supplements too, which is exactly why Brandi Cole, PharmD is my favorite pharmacist. 

Still worried about supplement interactions?    

When it comes to supplements, there’s a lot to consider. Persona’s free nutrition assessment builds a plan for you step by step, looking at your diet, lifestyle, health goals—even your medications—and designs a daily vitamin pack that fits your needs. And it checks every pill against a huge database of supplements and medications, to make sure they won’t interact. “It’s a great place to start,” says Cole. “I truly believe having personalized vitamins that work well together and don’t interact with each other is key.”   

About Brandi 

Brandi is a registered pharmacist with a bachelor’s degree in biochemistry, cellular, and molecular biology, and a doctorate in pharmacy. With a background in community pharmacy, she is passionate about patient education when it comes to both medication and natural remedies. 

About Emily  

Emily is a registered dietitian with a master’s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.  Emily is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References:

  1. Harvard T.H. Chan School of Public Health. “Are Anti-Nutrients Harmful?” The Nutrition Source. 24 Jan. 2019. Accessed March 14, 2022. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/. 
  2. Hallberg L, Hulthén L. Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. Am J Clin Nutr. 2000 May;71(5):1147-60. doi: 10.1093/ajcn/71.5.1147. Erratum in: Am J Clin Nutr 2000 Nov;72(5):1242. Erratum in: Am J Clin Nutr 2001 Aug;74(2):274. Erratum in: Am J Clin Nutr. 2006 Nov;84(5):1253. PMID: 10799377. 
  3. Lönnerdal B. Dietary factors influencing zinc absorption. J Nutr. 2000 May;130(5S Suppl):1378S-83S. doi: 10.1093/jn/130.5.1378S. PMID: 10801947. 
  4. Loretz C, Ho MD, Alam N, Mitchell W, Li AP. Application of Cryopreserved Human Intestinal Mucosa and Cryopreserved Human Enterocytes in the Evaluation of Herb-Drug Interactions: Evaluation of CYP3A Inhibitory Potential of Grapefruit Juice and Commercial Formulations of Twenty-Nine Herbal Supplements. Drug Metab Dispos. 2020 Oct;48(10):1084-1091. doi: 10.1124/dmd.120.000033. Epub 2020 Jul 27. PMID: 32719085. 
  5. Shapses SA, Sukumar D, Schneider SH, Schlussel Y, Sherrell RM, Field MP, Ambia-Sobhan H. Vitamin D supplementation and calcium absorption during caloric restriction: a randomized double-blind trial. Am J Clin Nutr. 2013 Mar;97(3):637-45. doi: 10.3945/ajcn.112.044909. Epub 2013 Jan 30. PMID: 23364004; PMCID: PMC3578405. 
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Best supplements for PMS, according to a nutritionist

by Gabby, MA, BSN

There’s no gentle way to put this: PMS sucks. And it sucks a lot. Leading up to your period, your fluctuating hormones can create a host of unpleasant symptoms including bloating, breakouts, irritability, headaches, fatigue, mood swings, tender breasts and more. For many women, PMS is a frustrating monthly cycle. For those seeking relief, supplements might just be the answer. 

But why do you experience PMS? 

PMS has a lot to do with your hormones, chemicals made by your endocrine system and are vital for managing many bodily functions. Your levels of estrogen and progesterone, two female reproductive hormones, change throughout your menstrual cycle. Both drop the week before your period, leading to the symptoms of PMS. And those symptoms can get even worse if there are other hormonal imbalances in the bloodstream caused by stress, poor diet, environmental toxins, lack of exercise, obesity, or other health conditions.1 If you think any of these apply to you, certain supplements can help beat the worst of your symptoms.  

1. Borage w/saffron

Saffron, the most expensive spice in the world, is a trusted ally for PMS relief. It’s a powerful spice rich in antioxidants that help relieve symptoms of fatigue, cramps and irritability.2 It’s also believed to lift your mood by preventing serotonin reuptake, meaning it blocks serotonin from being reabsorbed by nerve cells, which then raises levels in the brain.3 Higher levels of serotonin translates to better mood. 

Borage oil is one of the richest sources of Gamma linoleic acid (GLA), an essential fatty acid that helps regulate the reproductive system. Though more research is needed, GLA is thought to ease PMS symptoms by promoting a healthy inflammatory response, regulating hormone levels, and stimulating the adrenal glands.1  

Taken together, these two nutrients can make a potent combo. 

2. Calcium

We all know calcium is essential for bone health, but it might surprise you to know it’s also vital to the everyday work of your muscles, heart, nerves and other cells. Women who experience PMS often don’t get enough calcium in their diet. Adding a daily calcium supplement may help reduce symptoms like bloating, fatigue, mood swings and sadness, according to a 2017 clinical trial.4 

3 & 4. Ginger and Magnesium 

Struggling with monthly cramps? Ginger and magnesium may just be the superheroes you need. The culprits behind menstrual cramps include prostaglandins, compounds that trigger muscle contractions to help the uterus shed its lining.5 Ginger root appears to block these compounds, providing some relief. 

Magnesium offers similar benefits by helping muscles to relax. It also regulates certain hormones, helping to calm the nervous system and ease the headaches and poor mood that come with PMS.6 It can be hard to get enough magnesium from food alone. Adding a supplement can help prevent a deficiency and improve how you feel before and during your period. 

5. Ashwagandha

Yes, we can get emotional before starting our periods. And that’s okay; your hormones are fluctuating. But managing your stress and emotional wellbeing can be incredibly important to your menstrual health. If you’re stressed, you might have noticed that your period is irregular—coming too soon or too late. This is because long-term stress can make your body produce more cortisol and less progesterone, a shift that can disrupt your cycle and worsen PMS.  

Ashwagandha is a super root that can help with this. If you take it consistently, it can lend a hand to your adrenal glands, keeping cortisol production under control,7 helping to normalize hormonal imbalances caused by stress and supporting a healthy monthly cycle. It also has calming and relaxing effects to provide immediate relief for PMS symptoms like mood swings.

6. Gingko biloba

PMS can be a legit strain on life, both physically and mentally. Brain fog and trouble focusing are common effects. But one of the oldest living trees, gingko biloba, may be able to help. It’s been used for thousands of years to support brain health with its powerful antioxidant properties and its ability to increase blood flow to the brain—which may in turn reduce PMS-related brain fog and fatigue.8 

Need help with supplements?   

When it comes to supplements for women’s health, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  

*It’s important to note that PMS is different than PMDD (Premenstrual Dysphoric Disorder). If you’re struggling with PMDD, it’s best to talk with your healthcare provider for treatment options. 

 

About Gabby   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   

References:

  1. PMS relief. womenshealth.gov. Published March 16, 2018. https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome
  2. Agha-Hosseini M, Kashani L, Aleyaseen A, Ghoreishi A, Rahmanpour H, Zarrinara AR, Akhondzadeh S. Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG. 2008 Mar;115(4):515-9. doi: 10.1111/j.1471-0528.2007.01652.x. PMID: 18271889.Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al. Saffron (Crocus sativus): As an Antidepressant. J Pharm Bioallied Sci. 2018;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18
  3. Hausenblas HA, Saha D, Dubyak PJ, Anton SD. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. J Integr Med. 2013;11(6):377-383. doi:10.3736/jintegrmed2013056Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M. Effect of treatment with ginger on the severity of premenstrual syndrome symptoms. ISRN Obstet Gynecol. 2014;2014:792708. Published 2014 May 4. doi:10.1155/2014/792708
  4. Shobeiri F, Araste FE, Ebrahimi R, Jenabi E, Nazari M. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. Obstet Gynecol Sci. 2017;60(1):100-105. doi:10.5468/ogs.2017.60.1.100
  5. Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M. Effect of treatment with ginger on the severity of premenstrual syndrome symptoms. ISRN Obstet Gynecol. 2014;2014:792708. Published 2014 May 4. doi:10.1155/2014/792708
  6. Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991 Aug;78(2):177-81. PMID: 2067759.
  7. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213. doi:10.4314/ajtcam.v8i5S.9
  8. Ozgoli G, Selselei EA, Mojab F, Majd HA. A randomized, placebo-controlled trial of Ginkgo biloba L. in treatment of premenstrual syndrome. J Altern Complement Med. 2009 Aug;15(8):845-51. doi: 10.1089/acm.2008.0493. PMID: 19678774.
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The basics of collagen

by Hayley, MS, RDN, LD

Type I? Type II? Marine? Bovine? Powder? Capsule? Are you deciding which type of collagen to take or playing a round of go-fish? With all the collagen products on the market, it’s easy to get bogged down. Read on to find out what collagen really is, and which type is right for you.  

What is collagen? 

Collagen is found in all our connective tissues, tendons, ligaments and bones. It gives these body parts their strength, structure and elasticity. In the simplest sense, it’s the glue that holds everything together—and it’s essential for healthy growth and development.1  

Types of Collagen 

Did you know that there are 29 different types of collagen?1 The most popular are the kinds that support your tissues, like Type I, Type II and Type III collagen. Types I and III collagen are known for their skin, hair and nail benefits, while type II collagen is best for your joints.*  

Collagen Sources 

Since collagen helps build and maintain connective tissues—the structures that bind body parts together—it’s only found in animals. Types I and III collagen is often sourced from cows, while Type II collagen comes from chicken cartilage. There are also marine sources of collagen, like fish, that some people prefer due to its enhanced bioavailability. 

With so many sources, it’s plausible that certain types of collagen may be more effective than others. However, the research is unclear as to whether this is the case. 

Benefits of collagen 

You produce less and less collagen as you age. The good news is, a daily collagen supplement can slow that process, can help to improve skin health and elasticity and reduce signs of aging.*2,3 But that’s not all; collagen can help keep your joints healthy and comfortable too.*4  

Takeaway 

If you’re looking for a little extra support in the skin or joint department, collagen may be a good option. Look for a collagen powder sourced from grass-fed, pasture-raised animals to ensure quality and sustainability. And, whether it’s in powder or pill form, be sure to find a supplement that you’ll stick with. Afterall, consistency is key.  

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment and learn exactly what you need to take your wellness to the next level. 

 

About Hayley 

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References:

  1. Collagens – an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/neuroscience/collagens.
  2. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
  3. Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018;19(10):3059. Published 2018 Oct 7. doi:10.3390/ijms19103059
  4. Lugo, J.P., Saiyed, Z.M. & Lane, N.E. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J 15, 14 (2015). https://doi.org/10.1186/s12937-016-0130-8
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5 benefits of collagen

by Gabby, MA, BSN

In recent years, collagen has exploded in the wellness world, appearing in products for health, anti-aging and skin-care across the market. But despite the buzz, collagen isn’t actually new at all. Its benefits have been known for centuries around the world. So what is it actually good for? We consulted our experts to find out. 

But first, what’s collagen? 

If you’re not familiar with collagen, here’s a quick refresher: it’s the most abundant protein in your body, where’s it’s used to build the connective tissue that holds everything in your body together. It’s a major component of your bones, skin, muscles, tendons and cartilage, making them strong and resilient. Despite its abundance, it’s possible your body isn’t making enough: Some lifestyle habits, environmental aggressors and your natural aging process can make your body produce less.  

Now, the benefits.

1. For youthful skin

Collagen gives skin its elasticity and plump appearance. Since collagen production slows with age, it’s natural for your skin to lose elasticity and to gain some wrinkles and fine lines. Taking collagen can help restore your skin’s firmness, increase moisture and reduce the appearance of wrinkles.1 Not all collagen is the same, though. Topical collagen treatments don’t work as well as edible alternatives, because collagen molecules are too big for your skin to absorb. So for best results, make sure to take supplements or powders .

2. For thick, luscious hair

The amino acids in collagen are used to build keratin, the protein that builds and strengthens your hair, while its antioxidant properties fight free radicals that damage hair follicles and lead to premature graying and thinning.2  This is why taking collagen can help promote a healthy scalp, support thick hair and retain your natural color.

3. For easy movement

Stiff joints are another part of the natural aging process. Collagen is a major component of cartilage, a natural tissue that helps smooth joint movement and cushion the impact of your day-to-day activity. As your collagen production drops, your cartilage starts to wear, causing stiffness and pain after exercise. Supplementing with collagen can help to counter this effect, stimulating cartilage production to reduce joint pain while easing flexibility.3 4

4. For a healthy gut

Collagen is a building block for connective tissue, which is a big part of your colon and GI tract. The amino acids in collagen play a vital role in rebuilding and strengthening the lining of your gut, fostering a healthy inflammatory response and helping to keep bacteria and harmful toxins out of your body.5   

Collagen is also an easily digestible and well-tolerated source of protein. Most collagen powders are hydrolyzed, meaning they’re already broken down so they’re easy on the gut. Although collagen it’s not a complete protein—it doesn’t include all the essential amino acids your body needs—it is a comfortable way to increase your protein intake.

5. For better Zzz’s

Collagen has also been connected to better sleep and mood. This is because it contains glycine, a non-essential amino acid that’s believed to reduce muscle activity during REM sleep. Glycine also helps increase your body’s serotonin, a natural compound that’s key to a healthy sleep-wake cycle.6 So if you’re looking to improve your rest, taking collagen in the evening may help support restful sleep. 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment and learn exactly what you need to take your wellness to the next level. 

 

About Gabby   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.  

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 

 

 

References:

  1. Karger AG, Basel. Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology. Karger Journal. 2014;27:47-55 https://www.karger.com/Article/Abstract/351376 Accessed. Dec 31 2018.
  2. Trüeb RM. The impact of oxidative stress on hair. Int J Cosmet Sci. 2015 Dec;37 Suppl 2:25-30. doi: 10.1111/ics.12286. PMID: 26574302.
  3. Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-96. https://www.ncbi.nlm.nih.gov/pubmed/18416885 Accessed Dec 31 2018.
  4. Bruyère O, Zegels B, Leonori L, et al. Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study. Complement Ther Med. 2012;20(3):124-30. https://www.ncbi.nlm.nih.gov/pubmed/22500661 Accessed Dec 31st 2018.
  5. Graham MF, Drucker DE, Diegelmann RF, Elson CO. Collagen synthesis by human intestinal smooth muscle cells in culture. Gastroenterology. 1987;92(2):400-5. https://www.ncbi.nlm.nih.gov/pubmed/3792777 Accessed Dec 31st 2018.
  6. Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-8. doi: 10.1254/jphs.11r04fm. Epub 2012 Jan 27. PMID: 22293292.
3

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6 supplements to help grow and strengthen hair

by Emily, RD

Shedding more hair than usual these days? You’re not alone. Hair loss can be caused by hormones, stress, age or illness. While diet and genetics play a role in your ability to sport luscious locks, there are also some nutrients you can add to your regime to regain your bounce. 

1) Collagen  

Collagen, the most abundant protein in your body, acts like a building block for your hair, skin and nails. It’s a natural source of the amino acids your body needs to build keratin, a protein that supports hair strength and growth. It also promotes a healthy scalp and helps fight free radicals that can damage the cells that produce hair color, meaning it can actually help to slow graying.* 

2) MSM  

Methylsulfonylmethane is a sulfur compound that helps your body produce collagen, elastin, and keratin – major building blocks for your hair.*  It also provides antioxidant support to help fight free radicals that can damage hair follicles and lead to premature aging.* MSM is found in a variety of foods, but only in small amounts. A supplement may be especially beneficial for people who avoid meat, a major source of sulfur-containing amino acids.  

3) Ashwagandha 

This adaptogenic super root helps fight one of the most common causes of hair loss: stress. When times are tough, your body produces cortisol. When left unchecked, this infamous stress hormone wreaks havoc on the health of your hair follicle—signaling it to stunt hair growth and increase shedding. Ashwagandha is clinically proven to help relieve stress by keeping this hormone balanced.*  

4) Horsetail Extract  

This lesser-known plant has long been used for its antioxidant properties. It’s rich in silica, a mineral that supports hair strength and elasticity. It’s also a natural source of nutrients needed for hair growth. In fact, people who supplemented with horsetail showed increased hair growth after just three months.1

5) CoQ10 

This one might be surprising, as CoQ10 is typically touted for its cardiovascular benefits. Research has connected CoQ10 with increased cellular energy and blood flow which can help support the high energy demands of your hair follicles. CoQ10 may also stimulate the gene responsible for producing different types of hair keratins, especially the ones that are reduced during aging.2

6) Flaxseed Lignans 

Flaxseeds are nature’s richest source of plant-based omega-3s and lignans, a plant-based compound with healthy benefits. Omega-3s help nourish your hair follicles while flax lignans help inhibit the production of DHT, a form of testosterone that can shrink hair follicles and thin hair.* 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.   

 

About Emily 

Emily is a registered dietitian with a master’s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.  Emily is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.    

 
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 

Sources :

  1. Ablon G. A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair. Dermatology Research and Practice. 2015;2015:1-8. doi:10.1155/2015/841570.
  2. Giesen M, Welß T, Wiesche ESZ, et al. Coenzyme Q10 has anti-aging effects on human hair. International Journal of Cosmetic Science. 2009;31(2):154-155. doi:10.1111/j.1468-2494.2008.00451_5.x.
4

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4 best supplements for women’s heart health, according to a doctor

by Persona Nutrition

Heart disease isn’t just for men. In the United States, it’s the number one threat to women’s lives, killing one woman every minute. Surprised? You’re not alone. Very few women realize that heart disease is their greatest health risk.1, 2 

The good news is, most of these deaths can be prevented. While you can’t change some risk factors like genetics or age, there are plenty of things you can do to keep your heart healthy. Without a doubt, a healthy lifestyle is your most important defense—exercising, eating well, cutting back on alcohol and quitting smoking. But there are also certain supplements that can help keep you on track. 

Here’s 4 of the best supplements for women’s cardiovascular health.  

1) Coenzyme Q10  

CoQ10 – Ubiquinone  

CoQ10 is a vitamin-like nutrient that operates throughout your body—and especially in the hard-working tissues of the heart. There it does double-duty: helping your cells produce the energy they need to keep your heart pumping, while also fighting damaging free radicals.3 CoQ10 may even help ease muscle aches for some people who take statin medications, a common side effect of the drug.  

Your body produces CoQ10 naturally, but as you age, your levels decline—especially in your heart. This trend appears to accelerate even further when you take statin medications.4  Your doctor can test your CoQ10 levels to help determine whether a supplement is needed.  

So how do you get those levels back up? Certain foods like beef or fish contain CoQ10, but by themselves they can only do so much. The average diet only provides about 3-6 milligrams of CoQ10 per day—far short of the recommended daily dose, which ranges from 60-600 milligrams.5 A daily CoQ10 supplement is a much easier way to fill the gap and replenish what is lost due to age or medications. 

CoQ10 – Ubiquinol 

Ubiquinol is just a different form of CoQ10. It provides all the same benefits, but in a more absorbable form. It works like this: regular CoQ10 (ubiquinone) must be converted into ubiquinol before it can be used. Your body typically takes care of this for you, but the process becomes less efficient as you get older. Since ubiquinol in supplement form is pre-converted, it saves your body that extra step. This is why it’s often recommended for older adults. 

Whether you supplement with CoQ10 or ubiquinol, keep in mind that both are fat-soluble. That means you should take them with a meal for better absorption. Since your body doesn’t store ubiquinol, make sure you stay consistent with your supplement routine for optimal results. 

*CoQ10 and ubiquinol are not intended to serve as a replacement for statin therapy, nor should you discontinue taking any prescribed medications while supplementing with CoQ10. 

2) Garlic  

This aromatic ingredient may help you maintain healthy blood flow. Garlic is full of sulfur compounds like allicin that work like antioxidants to help protect cells from damage. When taken as part of a healthy lifestyle, garlic can support healthy blood pressure and help keep cholesterol within a normal range.6,7 

3) Omega-3  

Omega-3s are essential fats that help maintain the health and integrity of every cell in your body. They’re also widely recognized as good supports for circulation and healthy triglycerides. 

Two types of omega-3s, EPA and DHA, are well-known for the variety of health benefits they offer. EPA may be especially important to heart health, recent research suggest. Some research (not conclusive at this point) shows that the consumption of these two nutrients may cut down the risk of coronary heart disease.  

In light of this, the International Scientific Society for the Study of Fatty Acids and Lipids (yes, that’s a real organization) and GOED recommend that healthy adults get 250-500 milligrams of EPA and DHA daily. For those who have specific heart health needs, they recommend 1,000 milligrams or more per day.8 

So how do you get more Omega-3s in your diet? One great source is fatty fish such as salmon, sardines, mackerel, and anchovies. Unfortunately, if you’re among the more than 90% of Americans who eat less than the recommended 8 ounces of seafood per week, you may not be getting enough.9 Some plant-based foods also contain omega-3s, but they provide a type that your body can’t use as efficiently. 

If you don’t eat a lot of seafood, what should you do? Your best option is likely an omega-3 supplement. For information on dosage, see the supplements facts panel on your product label. 

4) Vitamin K2

When you hear about vitamin K, you may think of the kind found in dark leafy greens that helps with blood clotting. That’s vitamin K1.  

Vitamin K2 is entirely different. Unlike vitamin K1, vitamin K2 is found grass fed meats and dairy, natto (fermented soy) and egg yolks. It works like a “calcium director” in your body, activating enzymes that draw calcium out of artery walls, where its presence is associated with an increased risk of heart disease, and into your bones and teeth – where it’s needed most. 

People who eat more vitamin K2 are shown to have a lower risk of heart disease, but most Western diets fall short.10 It’s probably easiest to get a consistent source of Vitamin K2 from a supplement that provides 100-200 mcg daily, taken with a meal. 

Need help with supplements?  

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  

About Dr. Louis Malinow

Dr. Louis Malinow has been in private practice since 1997. As the Director of Education and Clinical Excellence for MDVIP – the leader in personalized healthcare with a network of the best primary care physicians from across the country – Dr. Malinow lectures on nutrition and cardiovascular prevention. He was certified by ASH as a Clinical Hypertension Specialist in 2007 and is a Diplomate of the American Board of Clinical Lipidology. He was also recognized as one of 2021’s top 25 doctors in Concierge Medicine. 


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   

References:

  1. Go Red for Women. American Heart Association. Accessed Jan 18, 2022. https://www.goredforwomen.org/en/  
  2. Heart and Stroke Statistics. American Heart Association. Accessed Jan 18, 2022. https://www.heart.org/en/about-us/heart-and-stroke-association-statistics?uid=1740  
  3.  Littarru GP, Lambrechts Coenzyme Q 10: Multiple benefits in one ingredient. OCL – Ol Corps Gras Lipides. 2011;18(2):76-82. doi:10.1684/ocl.2011.0374 
  4. Rundek T, Naini A, Sacco R, Coates K, DiMauro S. Atorvastatin decreases the coenzyme Q10 level in the blood of patients at risk for cardiovascular disease and stroke. Arch Neurol. 2004 Jun;61(6):889-92. doi: 10.1001/archneur.61.6.889. PMID: 15210526.
  5. Pravst I, Zmitek K, Zmitek Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr. 2010 Apr;50(4):269-80. doi: 10.1080/10408390902773037. PMID: 20301015. 
  6. Ried Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016;146(2):389S-396S. 
  7. Rahman K, Lowe GM. Garlic and cardiovascular disease: a critical review. J Nutr. 2006;136(3 Suppl):736S-740S 
  8. International Society for the Study of Fatty Acids and Lipids. Global Recommendations for EPA and DHA Intake (Nov 2014). [online] Available at: https://www.issfal.org/assets/globalrecommendationssummary19nov2014landscape_-3-.pdf  [Accessed January 18, 2022]. 
  9. 2015 – 2020 Dietary Guidelines for Americans. 2015 – 2020 Diet Guidel Am (8th Ed. 2015:18. doi:10.1097/NT.0b013e31826c50af. 
  10. Geleijnse JM, Vermeer C, Grobbee DE, Schurgers LJ, Knapen MH, van der Meer IM, Hofman A, Witteman Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004 Nov;134(11):3100-5. doi: 10.1093/jn/134.11.3100. PMID: 15514282.
3

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6 best supplements for healthy skin

by Gabby, MA, BSN

We’d all love to have glowing skin. After all, your skin is a big part of what makes you, you. Beauty boutiques are stocked with moisturizers, masks and other products promising to rejuvenate your skin. But these surface treatments don’t nourish what lies beneath. Skin-friendly foods and supplements are the best foundation to bring out your skin’s natural inner glow.   

  1. Borage with Saffron

Borage oil is one of the best sources of gamma linolenic acid (GLA), a kind of fatty acid that helps bolster your skin’s barrier function. Imagine your outermost layer of skin as a wall with tough skin cells that are glued together by lipids (fats). This wall seals moisture in and keeps harmful elements like allergens and chemicals out.   

Fatty acids like GLA help maintain this barrier’s integrity by replenishing the lipids that hold it together.1 When your barrier function is working well, your skin is firm and hydrated. When it’s not, it becomes irritated and dry, which translates to flaky, wrinkled and prematurely aged skin. When you combine saffron’s antioxidant compounds with borage oil, it works even better, protecting against cellular damage to give you a brighter glow.  

  1. Skin Probiotic

Ever notice that when your digestion is off, your skin appears a little dull too? Your gut is communicating with you. Skin is a reflection of what’s happening inside your body. Stress, diet and lifestyle habits can alter gut microbiota and disrupt your skin’s appearance. Probiotics from fermented foods and in supplements encourage the good bacteria in your gut to thrive and absorb vital nutrients your skin needs. L. paracasei, for example, works to boost hydration.2 Other bacterial strains support other areas, so the greater the variety of healthy strains, the better.    

  1. Omega-3 with BioCurc

If you’ve been avoiding fish oils because of the taste or smell, you may want to reconsider. Fish oil contains omega-3s, essential fatty acids that offer powerful benefits for your skin. It supports your skin barrier, influences your skin’s hydration levels and helps protect you against sun damage. These properties make omega-3s one of the best nutrients you can get for preventing dry, dull skin and the appearance of early aging. When partnered with curcumin’s antioxidant properties, omega-3s work overtime to promote a healthy inflammatory response and a radiant complexion. 3  

Pro Tip: Store your fish oil in the fridge to help reduce the taste and smell.  

  1. Astaxanthin

Astaxanthin (asta-ZAN-thin): This hard-to-pronounce carotenoid—known for giving salmon and lobster their lovely shade of pink and red—is truly an all-star when it comes to skin protection. It’s considered 10x stronger than other carotenoids, delivering more antioxidant power than vitamins C and E to reduce cellular damage,4 helping to prevent wrinkles and other signs of premature aging.  

  1. Beauty Duo (Beauty wake + Beauty sleep)

Dewy, glistening skin is a thing of dreams, but the perfect blend of collagen and sodium hyaluronate just might make your dreams come true. Both ingredients are vital in skin care.  

Collagen, the most abundant protein in your body, plays a key role in maintaining your skin’s strength and elasticity.5 As you age, your collagen production slows down, causing skin to lose firmness and moisture.  

Sodium hyaluronate is a water-soluble salt derived from hyaluronic acid. It’s a humectant, meaning it acts like a sponge to regulate and pull moisture in from the atmosphere and inner layers of your skin to hydrate your outer layer.  

Persona’s beauty duo supplements combine these two essential nutrients to slow the breakdown of collagen, boost skin moisture and promote a radiant complexion.  

  1. Vitamin C

Vitamin C is a key ingredient in skin care products for good reason. Found at high levels in both the outer and inner layer of the skin, it’s one of the few vitamins that have antioxidant properties to help skin fight against damage caused by the sun and pollution. It also plays an essential role in supporting your body’s natural production of collagen for stronger, healthier skin.6     

Need help with supplements?   

When it comes to supplements for skin health, there is no one-size-fits-all solution. If you’re not sure where to start, take our free nutrition assessment, and learn exactly what you need to get back your healthy glow.  

 

About Gabby:   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.  

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   

Sources:

  1. Kanwar AJ. Skin barrier function. Indian J Med Res. 2018 Jan;147(1):117–8. doi: 10.4103/0971-5916.232013. PMCID: PMC5967208.
  2. Philippe D, Blum S, Benyacoub J. Oral Lactobacillus paracasei improves skin barrier function recovery and reduces local skin inflammation. Eur J Dermatol. 2011 Mar-Apr;21(2):279-80. doi: 10.1684/ejd.2010.1242. PMID: 21489918.
  3. Vaughn AR, Branum A, Sivamani RK. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytother Res. 2016 Aug;30(8):1243-64. doi: 10.1002/ptr.5640. Epub 2016 May 23. PMID: 27213821.
  4. Park JS, Chyun JH, Kim YK, Line LL, Chew BP. Astaxanthin decreased oxidative stress and inflammation and enhanced immune response in humans. Nutr Metab (Lond). 2010;7:18.
  5. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.
  6. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
6

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4 energy-boosting nutrients you may be lacking

by Allie, MSN

We all struggle with sluggishness from time to time, but if you find yourself slumped on the couch most days, it could partly be due to your diet.  

Don’t worry: getting back on track doesn’t mean sucking down celery juice or replacing your burger bun with a rubbery bell pepper. It just means being smart about what you eat. Start by adding these 4 key nutrients into your diet. You’ll be feeling energized faster than Netflix can ask “are you still watching?” 

1) Fiber  

I often hear people say carbs make them feel bloated or sluggish. A lot of diets encourage us to limit or even eliminate carbs to alleviate those feelings. But don’t swear off the starchy stuff just yet.  

Carbs are actually your body’s preferred choice for quick fuel.1 They’re especially important if you exercise frequently, as they help you recharge and replenish your muscles after a workout.   

To tackle that ugh feeling, you may just need to change the amount or type of carbs you’re eating. Try pairing whole grains with either a protein or a fat: Yogurt with granola, popcorn with nutritional yeast, and oatmeal with fruit are all sure to satisfy, helping you stay fully fueled without that heavy, bloated feeling. 

2) Vitamin B-12 

Ever noticed how “energy drinks” always contain 10,000% + of your Recommended Daily Value of B-12? This celebrity vitamin is often associated with instant energy because it plays a starring role in your metabolic processes (converting food to energy). But in reality, more B-12 doesn’t necessarily equal more oomph. Adding it to your diet will only help you if you’re filling a nutrient gap.  

If you’re over 60, eating a plant-based diet, or have a digestive disorder like IBS or Celiac, you may be low on vitamin B-12 and feeling drained as a result. If that’s the case, try a plant-based milk, cereal or bread that’s been fortified with B-12 (read the Nutrition Facts label to make sure) or try seasoning your food with a nutritional yeast. You may find it’s enough to put a spring back in your step. 

3) Iron 

Fatigue is a classic sign of iron deficiency. Without Iron, your cells won’t get the oxygen they need to do important things like power your muscles.2 If you eat a plant-based diet, menstruate or have malabsorptive disorders (like IBS or Celiac), there’s an increased risk that you’re low on this vital nutrient.   

If you’re vegan or vegetarian, try to get 1 to 2 plant-based sources of iron a day, like lentils or beans. If you’re a meat eater, three servings of chicken (dark meat), eggs or beef per week should cover you.  

4) Vitamin D aka the Sunshine Vitamin 

Vitamin D plays a vital role in energy production by lending a hand to your mitochondria. These are the powerhouses of cells that use oxygen to supply the energy your body needs for everyday activities 3, 4. It’s one of the trickiest nutrients to get from your diet, though. If you’re not getting enough, it can result in extreme fatigue.  

Luckily, your body can create vitamin D from the sun. It does this by converting cholesterol in the skin to vitamin D3, a process that’s powered by UVB light. This plant-like adaptation sounds like something out of a sci-fi movie, but it’s a real phenomenon. Unfortunately, like any good sci-fi, it also has its limits.  

If you wear a lot of sunscreen or live in a more northerly latitude (think North of San Diego) you may not be getting enough UVB to generate vitamin D, especially during the colder months. If you’re feeling sluggish and you think low sunlight could be the culprit, try getting outside for at least 15 minutes a day without sunscreen. If this isn’t an easy option, or if sunlight is hard to come by in your neck of the woods, a daily vitamin D supplement is an easy way to get what you need. 

Questions about energy supplements? 

When it comes to energy nutrients, there is no one-size-fits-all solution. If you’re interested in trying supplements and not sure where to start, take our free nutrition assessment to find out exactly what you need to get your bounce back. 

 

About Allie 

Allie is a spin-class-teaching, triathlon-winning nutritionist who loves to help others. She has a Master’s degree in nutrition and has published academic research on improving food access for underserved populations. Persona has a whole team of qualified nutritionists just like Allie, ready to answer questions, seven days a week. Chat with a nutritionist right now. 

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 

References:

  1. Elia M, Folmer P, SchlatmannA, Goren A, Austin S. Carbohydrate, fat, and protein metabolism in muscle and in the whole body after mixed meal ingestion. Metabolism. 1988;37(6):542-551. 
  2. Hanif N, Anwer F. Chronic Iron Deficiency. [Updated 2021 Aug 11]. In: StatPearls[Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560876/ 
  3. Dzik KP, Kaczor JJ. Mechanisms of vitamin D on skeletal muscle function: oxidative stress, energy metabolism and anabolic state. Eur J Appl Physiol. 2019;119(4):825-839.
  4. Gao Q, Kou T, Zhuang B, Ren Y, Dong X, Wang Q. The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients. 2018;10(10):1395. Published 2018 Oct 1. doi:10.3390/nu10101395
3

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Top supplements for energy: 5 alternatives to coffee

by Angie, MS, RDN

When it comes to coffee, it’s hard to know what to believe. Some studies claim it’s good for you; some studies claim it’s not. So if you want to be healthy, should you keep coffee in your diet? Should you cut back? It turns out the answer may be in your genes.  

According to recent research, people with different genetic profiles metabolize caffeine in different ways. For some, processing caffeine is a snap: Their bodies break it down quickly, meaning it doesn’t make them feel shaky or tense, and they have no issues downing a cup before bed. 

Others aren’t so lucky: They metabolize coffee slowly, making them more likely to feel side effects like the jitters, anxiousness and energy crashes. If you fall into this latter group, kicking your coffee habit is probably a good idea.  

Luckily, you have options. Below, our nutrition experts have laid out your best alternatives to that cup of Joe.  

1) Sharpen your thinking with mushroom “coffee” 

Certain medicinal mushrooms have been shown to help your mind and body: They improve working memory and even reinforce your immune response.1  When you dry these mushrooms, grind them up and mix them with hot water, you get a creamy coffee-like beverage. So if you’re looking for a brain-friendly alternative to coffee—without the jitters—look for mushroom drinks in the powdered drink aisle. But heads up: Make sure you read the label carefully, as some of these products contain instant coffee. 

2) Find your energy with Cordyceps 

Cordyceps are a group of medicinal mushrooms known to improve energy, support stamina, help your heart, reduce oxidative stress and even mitigate the effects of aging. They were discovered centuries ago by farmers and herders who noticed animals eating the fungi in the wild, tried them out themselves and found they helped improve their energy.2 If you’re looking for a non-coffee boost, they’re a great, time-tested option. You can find Cordyceps in mushroom coffee and mushroom tea, or take it in supplement form. 

3) Try Matcha for a bump without the slump 

Matcha is a type of powdered green tea that makes an earthy, creamy beverage when mixed with water. Thanks to a moderate amount of caffeine, it can give you a little bump to start your day. But unlike coffee, it also contains L-theanine, an amino acid phytonutrient that counteracts the cortisol-increasing effects of caffeine, increasing your calm and avoiding spikes and crashes. For an extra treat, try it in a latte—with or without the sugar. 

4) Fermented Ginseng: Still good after 5,000 years 

Fermented ginseng, an adaptogenic herb, has been used in traditional Chinese medicine for millennia. One strain in particular—Asian or Panax ginseng—is known to have an uplifting effect on the nervous system while helping to manage stress. This is backed by some convincing science: In multiple randomized, placebo-controlled trials, supplemental fermented ginseng has been associated with improvements to quality of life, cognitive function and behavior.3

5) Stock up on vitamin B12 

Vitamin B12 helps your nervous system stay healthy. If you’re deficient, you may feel low on energy or even a little blue.4  If you’re in that situation, adding some B-12 to your diet can help put a spring back in your step. Your best options? Animal products—including fish, meat, poultry, eggs and dairy—or a high-quality B-12 supplement. 

Need help with supplements? 

When it comes to healthy energy, there is no one-size-fits-all solution. If you’re interested in trying energy supplements, and you’re not sure where to start, take our free nutrition assessment, and learn exactly what you need to get your bounce back. 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Sources:

  1. Sabaratnam V, Kah-Hui W, Naidu M, Rosie David P. Neuronal health – can culinary and medicinal mushrooms help? J Tradit Complement Med. 2013 Jan;3(1):62-8. doi: 10.4103/2225-4110.106549. PMID: 24716157; PMCID: PMC3924982.
  2. Link R. Cordyceps … the Medicinal Mushroom. Dr. Axe. https://draxe.com/cordyceps/. Published September 23, 2018. Accessed March 29, 2019.
  3. Bach HV, Kim J, Myung SK, Cho YA. Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. J Korean Med Sci. 2016;31(12):1879-1886.
  4. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.

 

 

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