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Energy Vitamin 101

5 min read

What’s CoQ10? Everything you need to know from a nutritionist 

two colorful salads on a table

When you hear “antioxidant”, you probably imagine vibrant fruits and vegetables like berries or kale. But recently, one powerful—and essential—antioxidant has been getting a much-deserved 15 minutes of fame: CoQ10. While this natural compound is nothing new (your body makes it!), we’ve been learning a lot more about its role in your body, and some of those insights have pushed it into the limelight. So let’s jump into what CoQ10 is and why it’s so important. 

What’s Coenzyme Q10 (aka CoQ10)? 

CoQ10 is a vital nutrient found in all your cells.  It toils away in your mitochondria—the powerhouse of your cells—to helps convert food and oxygen into ATP, your body’s main energy transporter. Without enough CoQ10, ATP levels drop, meaning less energy is gets to important tissues and organs, leading to sluggishness and even impaired health. 

This mighty little nutrient is also a strong antioxidant, meaning it helps reduce damage to cells by quenching free radicals, harmful substances that can cause a list of illnesses when they’re allowed to build up. 

Your body naturally makes CoQ10 in small amounts, but levels slowly decline with age. Luckily, you can get it from certain foods or take it as a supplement to replenish your body’s stores (more on that later). 

CoQ10 vs Ubiquinol: What’s the difference? 

CoQ10 (ubiquinone) and ubiquinol are essentially the same thing, differing only in their structure. Ubiquinol is the active form of CoQ10 that’s better absorbed and more efficiently used by your body.  

Whereas CoQ10 needs to be converted into the form of ubiquinol to fully be used by your cells. While it may be less efficient, CoQ10’s structure is a lot more stable – and is the reason it’s more commonly found in dietary supplements and topical products. 

What are the health benefits of CoQ10? 

1. CoQ10 promotes heart health* 

This powerful antioxidant is probably best known for its potential heart benefits. CoQ10 plays a key role in the synthesis of energy within the heart muscle and blood vessels. How this works, exactly, is still being studied, but experts think an increase in energy might help your heart pump more efficiently, which can lead to better overall heart health.* 

2. CoQ10 promotes brain health* 

Your brain cells need a huge amount of energy to fuel your thoughts and other mental processes. If mitochondria in brain cells don’t operate properly—hampered by free radicals, for example—it can lead to fatigue, brain fog, poor memory and more. CoQ10 helps protect mitochondria and brain cells by reducing free radical damage to help your brain stay healthy and sharp.* 

3. CoQ10 helps with exercise performance* 

Whether you’re trying to be a better cyclist or set a new record at the gym, CoQ10 can help with your exercise performance.* The antioxidant helps reduce stress and fatigue in muscle cells*, improving the intensity and duration of your workout. But its benefits don’t stop there: CoQ10 helps your body recover better too.* That doesn’t mean it’ll replace your rest days—your muscles still need time to rest and repair—but you may feel a lot better when you’re back on again. 

4. CoQ10 helps with skin health* 

Your body is constantly fending off free radicals from environmental stressors like germs, pollution and the sun, that can damage and age your skin. CoQ10’s antioxidant properties mean it can join this fight, helping to shield you against free radical damage and prevent signs of premature aging like fine lines and loose skin.* But CoQ10 also energizes skin cell activity, meaning it helps flush out toxins and replace old, damaged cells to ensure your skin stays healthy.* 

5. CoQ10 helps with hair health* 

This might be surprising, but your scalp needs a lot of energy to keep your hair and follicles healthy. CoQ10 can help with this by increasing cellular energy and blood flow to your scalp* so it functions well, according to some research. 

What foods have CoQ10? 

Some of the best sources of CoQ10 include: 

  • seafood (rainbow trout, tuna and salmon) 
  • meats 
  • pistachios 
  • peanuts 
  • sesame seeds 
  • eggs 
  • broccoli 
  • strawberries 

CoQ10 is a fat-soluble nutrient, meaning its best absorbed with paired with a healthy fat! 

A delicious, CoQ10-rich salad recipe 

Serves: 2 

Ingredients: 

  • 4 cups mixed green salad 
  • 1 can wild salmon (6 ounces) 
  • 1 cup cherry tomatoes, sliced in half 
  • ½ avocado, sliced 
  • 1 orange, peeled and cut into pieces 
  • ¼ cup chopped pistachios, for garnish 
  • Sea salt and pepper, to taste 

Directions: 

1. In a large bowl, combine all ingredients.  

2. Stir in your favorite salad dressing and season with sea salt and pepper to taste. Enjoy! 

For more energy recipes, check out: A nutritionist’s 4 favorite energy-boosting breakfasts

About JoAnne 

JoAnne is a Certified Nutritionist with a Bachelor’s of Science in Dietetics and a Master’s in nutrition from Bastyr University. Before Persona, JoAnne worked in a supplement company for years, providing her with vast knowledge of supplements, herbs, and dietary protocols. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*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. Coenzyme q10. NCCIH. https://www.nccih.nih.gov/health/coenzyme-q10
  2. Cobley JN, Fiorello ML, Bailey DM. 13 reasons why the brain is susceptible to oxidative stress. Redox Biol. 2018;15:490-503. doi:10.1016/j.redox.2018.01.008
  3. Drobnic F, Lizarraga MA, Caballero-García A, Cordova A. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule?. Nutrients. 2022;14(9):1811. Published 2022 Apr 26. doi:10.3390/nu14091811

   

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5 snacks to keep you feeling full longer 

cheese wedge with grapes

POV: It’s 2 pm and you still have a few more tasks left at work, but your stomach starts growling. What can you grab to tie you over? Chips? Cookies? They may sound good now, but will they keep you satisfied until your next meal? Probably not. Here are 5 quick, easy and healthy snacks to keep you full for longer.  

1. Cheese Cubes and Fruit 

Love the combo of sweet and savory? Then this one’s for you. The sweet flavor of fruit paired with salty cheese is not only tasty, but also makes the perfect mid-afternoon snack. Cheese is a great source of protein and good fats – both of which help reduce the hormone ghrelin that cues hunger, helping you to feel fuller longer.1 Another benefit? It can help overcome that frustrating midday slump. The natural sugars in fruit give a quick lift in energy while the protein and fats in cheese have a longer-lasting effect.  

Suggested serving: 7 cheese cubes with ½ cup fruit (grapes are my go-to with cheese). 

2. Peanut Butter and Apple Slices 

Smearing a spoonful of peanut butter on a few apple slices is one of the easiest ways to get you through the day. Both foods are packed with satiety-boosting fiber, while peanut butter adds an extra boost of protein and healthy fats. Fiber-rich foods take longer to pass through your GI tract, meaning they help keep you satisfied longer. Look for an unsalted peanut butter that’s low in sugar to reap the greatest health benefits. 

Suggested serving: 1-2 tablespoons of peanut butter and 1 small apple. 

3. Avocado Toast 

This breakfast favorite makes a great snack at any time of the day. Avocados are not only delicious but also extremely nutrient-dense. In fact, half an avocado has about 10 grams of fat and 5 grams of fiber. Smash it over a piece of whole-grain toast and you’re set until dinner.  

Suggested serving: ½ medium avocado and 1 slice of whole wheat bread. 

4. Cottage Cheese  

Cottage cheese is one of the most underrated foods. It’s filled with important nutrients like B vitamins, calcium, folate and protein, making it a great option when you’re reaching for an afternoon snack. Just a half cup of low-fat cottage cheese offers 13 grams of protein to keep you feeling full. Cottage cheese is great on its own but also pairs well with fruit like peaches.  

Serving size: ½ cup cottage cheese with 1 medium peach. 

5. Hummus and Carrots 

Hummus and carrots are a favorite go-to snack around the world. The chickpeas that make up the bulk of hummus dips are a rich source of fiber and protein. Eat it with a high-fiber vegetable like carrots and you’ll be satisfied for hours.  

Suggested serving size: 2-4 tablespoons hummus with ¾ cup of baby carrots. 

Takeaway 

The munchies can feel like an all-day thing, especially if you’re reaching for snacks that are processed and high in sugar. While they might taste great in the moment, they’re not filling and can lead to overeating. Instead, choose snacks high in protein, healthy fats and fiber to keep you feeling satisfied longer throughout the day.  

Want more snack ideas? Check out: 5 healthy snacks to boost energy

About Natalie  

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*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 

References:

  1. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977. 

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7 ways you’re damaging your hair

woman's hair bun

Ever try styling flat, lifeless hair? It’s so frustrating. And no matter how many curls you add, it just gets sadder with each pass. Bad hair days happen to all of us, but they’re a lot more common when your hair isn’t healthy—and some daily habits can make it worse.

Here are 7 common mistakes that can damage your hair.

1. You’re not eating enough protein and fat

Having healthy, lustrous hair is about more than serums and conditioners. No amount of product can replace a balanced diet. If you’re struggling with damaged hair or shedding more than usual, try reevaluating your meals to make sure you’re getting enough protein and healthy fats.

Protein is incredibly important to your hair’s health and growth. In fact, your strands are mostly made up of the protein keratin. If you’re not getting enough, you can expect dry, brittle hair.

You might have heard that healthy fats are good for your skin, but we often forget this includes the scalp. Healthy fats like omega-3s keep your scalp and hair follicles strong and increase the flow of blood and nutrients to your roots, leading to a healthier, shinier and smoother mane.

Some great options for protein and healthy fats include avocados, salmon, tuna, almonds, walnuts, chia seeds and olives.

2. You’re styling your hair without a heat protectant

Whether you love a good blowout or a sleek ponytail, repeatedly styling your locks with hot tools can seriously damage your hair. Too much heat can cause split ends and a dull coat. To lessen the damage, limit how often you’re using styling tools. On the days that you do, be sure to use a heat protectant. Heat protectants add a barrier between your hair and the hot tool to lock in moisture and stave off frizz and breakage.

3. You’re using the wrong hair care products

Not all shampoos are created equal. It’s worth investing in quality. Some shampoos and conditioners have harsh ingredients like formaldehyde, sulfates and alcohol that can strip your strands of their natural oils.

For smooth, silky hair, choose products that are free of sulfates, parabens and dyes, and instead have natural ingredients like oils and herbs to help keep your hair healthy and strong.

4. You’re not washing your hair properly

It’s important to practice good hygiene—obviously!—but you might be washing your hair too often. Washing your hair every day can sometimes strip its natural oils, leaving it dry and frail. On the flip side, not washing it enough can make oil build up and clog your hair follicles, leading to an itchy scalp and even more shedding. It might take some trial and error, but you’ll need to figure out a routine that’s best for your hair type. On average, washing it every 2-3 days helps replenish oils while keeping your scalp clean and healthy.

5. You’re brushing your hair when it’s wet

It might seem counterintuitive, but brushing your hair right out of the shower is doing more harm than good! When your hair is wet, the proteins that make up your strands are weaker, making them more prone to stretching and breakage. Wait to comb your hair until it’s dry. If you must, use a wide-tooth comb to minimize damage.

6. You’re spending too much time in the sun

You probably already know that long hours in the sun can be hard on your skin, but what’s surprising is that those rays can be just as damaging to your hair. Overexposure to sunlight can cause dryness, breakage and even color fade. To help shield your hair, make sure to wear a hat or use a UV protectant spray when you’re outdoors for a long period of time.

7. You’re stressed out

Managing weak, thinning hair can be stressful. But stress itself can also be the reason you’re shedding more than usual. When times are tough, it affects all parts of your body—including your scalp and hair follicles—which increases dryness, breakage and hair loss. Try managing stress levels by getting enough sleep, exercising and getting the right nutrients through diet and supplements.

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.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.     

Sources:

  1. Gavazzoni Dias MF. Hair cosmetics: an overview. Int J Trichology. 2015;7(1):2-15. doi:10.4103/0974-7753.153450

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Will cordyceps make me a zombie? Notes from a nutritionist 

cordyceps tea and mushroom

With HBO’s fungus-fueled thriller The Last of Us the talk of watercoolers across the country, there’s a new question at the top of people’s minds: Will cordyceps—a popular mushroom supplement—turn them into superhuman, flesh-gnawing zombies? The short answer, I’m happy to report, is no.  

But as a powerful adaptogen, this age-old remedy does do things for your body and mind that you might find really helpful, especially if you’re coping with stress. Read on to learn how this mighty mushroom works, and what it can do for you in your daily life—with no cannibalistic side effects.  

What is cordyceps? 

Cordyceps is an adaptogenic fungus that’s been used in Tibetan and Chinese remedies for centuries. If you’re not familiar with adaptogens, here’s the gist: They’re plants that help your body adapt to stress, fatigue, nervousness and other challenges—and lessen the symptoms. Each adaptogen has its own unique profile that can help you target your body’s specific needs. 

Cordyceps, a group of parasitic fungi that grow on other organisms (no, not humans), includes more than 400 species, but there are just two that tend to show up in supplements:1 

Cordyceps sinensis 

Also known as the caterpillar fungus, this species is native to the Himalayas—and is the likely inspiration for HBO’s horror series. It grows on the larvae of insects and arthropods by infecting the host and hijacking its nervous system. It forces the host to climb up a tree, where the fungus kills it and grows spores out of its head. No joke. Because of this unusual (and gross) way of reproducing, the caterpillar fungus is difficult to farm, but is also naturally hard to come by in the wild. In fact, it’s one of the most expensive wild mushrooms in the world—costing about $20,000 per kilogram.  

Cordyceps militaris

This one is sometimes referred to as mushroom cordyceps because it grows on other fungi or grains instead of insects. And unlike the caterpillar fungus, it’s easily cultivated around the world, meaning it’s the one you’ll likely find in supplements. And while this species isn’t as prized, it shouldn’t be snubbed: Its benefits are still amazing—and more budget-friendly!  

What are the benefits of cordyceps? 

1) Cordyceps helps with stress* 

You probably already know that persistent stress can be tough on your body. But it’s especially hard on your adrenal glands, which make your stress hormones like cortisol. Prolonged stress can overburden them, causing adrenal fatigue and a laundry list of symptoms like brain fog, tiredness, poor mood, weight gain and more. Cordyceps helps your adrenal glands to restore balance and function well. 

2) Cordyceps may up your energy* 

Looking to up your oomph without the jitters? Cordyceps may help increase energy and improve mood.* This is still being researched, but experts think cordyceps improves oxygen and blood flow to your brain, helping you feel more alert. It may also affect neurotransmitters like dopamine and serotonin, brain chemicals that not only impact your mood but also play a role in your sleep-wake cycle. There’s no caffeine or stimulant in cordyceps, so you can expect a steady and gentle effect, rather than big ups and downs. 

3) Cordyceps may help you get more from workouts* 

If you want to up your gym game or run a marathon, add cordyceps to your pre-workout diet. It’s believed to help with both endurance and performance by increasing your body’s production of cellular energy (ATP).* This gives your muscles more energy and improves your body’s use of oxygen during exercise according to a small study.2  

4) Cordyceps and immune health* 

Cordyceps has antioxidant properties to fight free radicals, natural substances that damage cells and weaken your immune system in high concentrations.* It also helps strengthen your immune response by increasing the production of your white blood cells—your body’s first line of defense against invaders.3* 

5) Cordyceps may manage hormones* 

Besides restoring your adrenals and cortisol levels, cordyceps is also thought to help balance testosterone and thyroid hormones. Though more research is needed, it may help improve libido, metabolism and even ease cravings.* 

How can I take Cordyceps? 

Cordyceps is most commonly available as capsules, liquid extracts, tea and powders that can easily be added to drinks or smoothies. You’ll find it in various strengths and sometimes in a blend with other adaptogens. And though not as common, you can also get cordyceps dried whole,—a great option for soups or broth. 

Is Cordyceps safe? 

Cordyceps—which won’t turn you into a zombie—is generally considered safe when taken in recommended doses. But like other dietary herbs, it shouldn’t be taken during pregnancy or while you’re breastfeeding. It may also interact with some medications, specifically certain blood thinners. If you’re concerned about the potential risks or interactions with cordyceps, check with your doctor to see if it’s safe for you.   

Want to learn more about adaptogens? Check out: Does fermented ginseng help relieve stress? 

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.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*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. Lin B, Li S. Cordyceps as an Herbal Drug. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 5. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92758/ 
  2. Xu YF. Effect of Polysaccharide from Cordyceps militaris (Ascomycetes) on Physical Fatigue Induced by Forced Swimming. Int J Med Mushrooms. 2016;18(12):1083-1092. doi:10.1615/IntJMedMushrooms.v18.i12.30 
  3. Das G, Shin HS, Leyva-Gómez G, et al. Cordyceps spp. : a review on its immune-stimulatory and other biological potentials. Front Pharmacol. 2021;11. 

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Prenatal Vitamin 101

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4 things to look for in a prenatal vitamin

Teddy bear, baby bottle, and baby shoes spread out on a blanket

Choosing a supplement for yourself is a difficult task. Choosing a supplement for your baby is even more of a challenge. As a mom-to-be, you want to do what’s best for your little one, but with hundreds of prenatal supplements to choose from, how do you decide?

Here are the top four things to look for: 

1. Bioavailable ingredients 

During pregnancy, your body works overtime to support both you and your growing baby, so you want to make sure you’re getting the most out of your supplement regimen. This means looking for something called “bioavailability”. A lot of people don’t realize that nutrients often come in different forms, some of which are hard for your body to absorb. In these cases, your body needs to convert the nutrient into an active form—its bioavailable form—before it can put it to use. This process is often inefficient, meaning much of the nutrient may be lost before it does you (or your baby) any good.  

To avoid this problem, look for a prenatal vitamin with bioavailable ingredients. Often this means seeking out products that use natural—as opposed to synthetic—vitamins. This choice can make a big difference: Natural vitamin E, for example, has approximately twice the bioavailability of synthetic vitamin E. And what’s surprising is that an infant’s body can discriminate between the two, according to a study.1  

2. Plenty of folic acid 

Your need for vitamins, minerals and trace elements increases significantly during pregnancy, but many prenatals fall short in some important areas, including folic acid (vitamin B-9). Folic acid plays a vital role in preventing birth defects of the brain and spinal cord, which affect over 300,000 infants worldwide each year.1 Most prenatals include this nutrient, but not all of them include enough. To be safe, look for a prenatal that will give you at least 600 micrograms of folic acid per day2. Ideally, this should be methylated folate, the easiest form of folate to absorb. 

3. Transparent Sourcing 

Between morning sickness, food cravings and random aversions, getting good-quality nutrition can be hard when you’re pregnant. Some days, your prenatal might be the only thing really fueling your body, so you want to make sure it’s giving you clean ingredients—and not a bunch of processed fillers. Unfortunately, the supplement industry is not as strictly regulated as prescription medications, so you can’t just trust that a given manufacturer is delivering what it claims on the label. To be sure, look for brands that are transparent about their sourcing and have a Certificate of Analysis for their products stating what’s exactly in them, or have been tested and approved by third-party organizations like NSF or USP. 

4. Scientific Support 

All supplement companies are going to compete for your business, but great supplement companies are going to explain why their product is superior. Do they offer pharmaceutical-grade quality? Do they say why they chose one form of a vitamin over another? Look for a brand that highlights these things and backs them up with scientific evidence from identified sources. 

Comparing products to determine which is best is never easy. So do your homework! The more you understand about nutrition, the better the supplement sleuth you’ll be. 

Thinking about breastfeeding? Check out: 7 important nutrients when breastfeeding

About Courtney 

Courtney is a Washington State Licensed Nutritionist with extensive knowledge of holistic healing and whole foods. At Persona, Courtney focuses on drug-nutrient interactions, research for supplement recommendations, developing supplement blends, and enjoys writing for the blog.   

Courtney is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level 

*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.       

Sources:

  1. Stone WL, Leclair I, Ponder T, Baggs G, Reis BB. Infants discriminate between natural and synthetic vitamin E. Am J Clin Nutr. 2003;77(4):899-906.
  2. Plan Ahead: Folic Acid Can Help Prevent Birth Defects. Centers for Disease Control and Prevention. https://www.cdc.gov/features/folicacidbenefits/index.html. Updated January 11, 2017. Accessed November 30, 2017.
  3. Folic acid and birth defect prevention. Medline Plus. https://medlineplus.gov/ency/article/002092.htm. Updated November 6, 2017. Accessed November 30, 2017.

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8 foods high in magnesium from a nutritionist 

nuts and seeds spread out

If you’re like me, and like to keep up with the latest health trends, you might have noticed that magnesium has been quite the buzzword of late. And for good reason. Magnesium is an incredibly important nutrient that’s vital to your health—meaning it’s important to get enough in your diet. While it’s found in a wide range of foods, it often comes in tiny amounts, so to help you make sure you’re getting what you need, we’ve gathered up 8 easy options that will give you an especially high dose of the good stuff. 

First, what are the health benefits of magnesium? 

Magnesium is an essential mineral that plays a major role in functions throughout your body, including more than 300 enzymatic reactions that help with:  

  • converting food into energy* 
  • promoting bone health and calcium absorption* 
  • regulating your heart rate* 
  • healthy muscle contractions* 
  • a healthy immune system* 
  • regulating blood sugar levels* 
  • calming the nervous system*  
  • regulating melatonin* 

How much magnesium do you need? 

Your recommended daily amount (RDA) will vary based on your age, gender and life stage: 

  • For men: 400-420 mg 
  • For women: 310-320 mg 
  • For pregnant women: 350-400 mg 
  • For breastfeeding women: 310-360 mg 

And though magnesium is found in many foods, not all sources are created equal. Here are some of the best: 

1. Dark leafy greens  

Love them or hate them, there’s no denying that dark leafy greens are superstars when it comes to nutrients. Think: vitamin C, A, iron and magnesium. In fact, a cup of cooked spinach has 157mg of magnesium, which works out to 37-49% of your daily recommended amount (depending on who you are). A cup of cooked kale has 94mg and collard greens 179mg. Want to add leafy greens to your diet? Try sautéing them with garlic and lemon, adding them to a casserole or including them in soup. Delicious. 

2. Avocados 

If you’re an avid avocado toast fan, good news: breakfast just got even better. Although they’re most often praised for their healthy fats, this creamy fruit (yep, fruit!) also comes with a heaping side of magnesium. With one medium avocado, you can expect about 58mg, which comes to around 14-19% of your daily recommended amount.  

Really, what can’t avocados do? Besides perfectly pairing with bread and eggs, avocados work well in smoothies to give them an extra creamy texture, as a dip, in salsa or in salad. 

3. Bananas 

While it’s well known that bananas are high in potassium, some if their lesser-known benefits include: high levels of vitamin C, vitamin A, fiber and magnesium. A medium-sized banana has roughly 32mg of the mineral. And while everyone’s favorite fruit phone is a great call at any time of the day, they also make a perfect bedtime snack. Since bananas are high in both potassium and magnesium, they induce a sense of calm and encourage your muscles to relax, making for a better night’s rest. 

4. Nuts  

Nutritious as they are tasty, nuts are packed with good-for-you ingredients like magnesium. About a quarter cup (~handful) of almonds offers nearly 80mg, cashews 74mg, and peanuts 50mg for the same amount. On their own or chopped up together, nuts make the perfect topping in salads, yogurt or even dessert! 

Prefer a nutty spread? One tablespoon of almond butter gives about 45mg of magnesium, which comes to 11-14% of your daily recommended amount. Tip: smear a tablespoon of almond butter on your banana for that late-night snack; not only do the potassium and magnesium relax your muscles, but nut butters come with tryptophan, an amino acid that increases your melatonin production to help you catch those precious Zs.  

5. Seeds  

They might be small, but they pack a big punch: Seeds are chock full of healthy fats, fiber and magnesium. In a one-ounce serving, pumpkin seeds give you 150mg, sunflower seeds 96mg and chia seeds 80mg. Like nuts, seeds are good in almost anything. Add them to your salad, granola, cereal or oatmeal! 

6. Cold-water fatty fish 

There’s no doubt that cold water fatty fish are swimming in health benefits. They’re loaded with omega-3s, vitamin D and magnesium. A 3-ounce serving of cooked salmon has about 26mg while a serving of halibut has 24mg. Aim to include fish in your diet at least twice a week to net all the benefits they have to offer. Try salmon in tacos, broiled in the oven or cooked in the air fryer with lemon pepper for an fast, easy meal.  

7. Whole grains 

Not only do they make a stellar side dish for any protein, but whole grains are also packed with healthy nutrients including magnesium. One cup of cooked brown rice has 84mg, while a cup of cooked quinoa delivers 118mg. Whole grains are one of the most versatile foods: Try quinoa as a side for your salmon or brown rice in a burrito. 

8. Legumes  

One of the most underrated superfoods are legumes: They’re a great source of protein, potassium, fiber and magnesium. You’ll do best with cooked black beans, with a single cup delivering an impressive 120mg of magnesium or 29-38% of your recommended daily amount.  

Plus, unlike some other superfoods, legumes are extremely affordable. So make some chili, add them to soup, toss them in salad or serve them as a side seasoned with your favorite herbs.  

Want to learn more about magnesium? Check out: What type of magnesium is right for you 

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.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*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. Office of dietary supplements – magnesium. 

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A smoothie for healthy skin

Though there’s no such thing as a magical fountain of youth to keep skin young forever, there are things you can add to your diet to keep your skin healthy, hydrated and glowing. Your diet plays a significant role in your skin health, so it’s important that you nourish it well.

Smoothies are a great way to get a variety of skin-friendly ingredients at once like antioxidants, vitamin C and collagen, a protein important for your skin’s health and structure. When I think my skin looks a bit dull, one of my favorite go-to smoothies is this green collagen smoothie to help brighten my skin.

The berries and spinach in this recipe are packed with antioxidants to combat free radicals that damage and age skin when their numbers get too high. Plus, they’re a great source of vitamin C, which is necessary for collagen synthesis. While your natural collagen production slows with age, adding collagen supplements or powders into your diet combined with berries and spinach (for vitamin C) can minimize premature aging, and help maintain skin elasticity and moisture.*

What else is great about this recipe? It’s delicious.

A simple green, collagen smoothie for glowing skin

Ingredients:

  • 8 oz organic spinach
  • 1 cup organic mixed berries
  • 1 scoop collagen powder
  • 1 tablespoon peanut butter
  • 1 teaspoon raw cacao powder or nibs
  • ¼ teaspoon cinnamon
  • *Optional: organic honey to taste

Directions:

  1. Combine all ingredients in a high-speed blender and mix until liquified. Enjoy!

For more skin-friendly foods, read 8 foods for skin health according to a nutritionist

About JoAnne

JoAnne is a Certified Nutritionist with a Bachelor’s of Science in Dietetics and a Master’s in nutrition from Bastyr University. Before Persona, JoAnne worked in a supplement company for years, providing her with vast knowledge of supplements, herbs, and dietary protocols.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.       

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Caffeine basics: an overview from a nutritionist

cup of coffee next to a laptop

If your morning doesn’t *truly* start until after your morning cup of coffee, you’re not alone. But as important as it might be to start your day, you might wonder: how does caffeine work and am I drinking too much? Here, we break down the basics of caffeine. (Psst, don’t worry, you can loosen your grip on your coffee mug – we would never take that away.)

How is caffeine absorbed?

In short: caffeine is a stimulant that revs up your nervous system’s activity, which includes your brain.

When you’re sipping on your morning brew or ice-cold soda, the caffeine is absorbed in your gut and goes into your bloodstream, and then travels throughout your body to your brain. And depending on the rate of your metabolism, it can take anywhere from 15 minutes to 2 hours for blood levels to peak and the effects of caffeine to kick in.

Are there benefits to caffeine?

·       Caffeine increases alertness

This isn’t surprising, but caffeine can help you feel more awake. Caffeine works by blocking certain receptors, including adenosine, a receptor in your brain that influences sleep and fatigue. These blocked receptors then release brain chemicals like serotonin and noradrenaline1 to temporarily lift tiredness and exhaustion – giving you a surge in energy.

·       Caffeine can improve mood

Why are we less grumpy after coffee? The boost in energy *definitely* helps. But also, when adenosine is blocked, another brain chemical released is dopamine, which helps improve your mood and feeling of happiness.1

·       Caffeine can improve athletic performance

Not only does caffeine help with mental clarity and energy, but it can also help with exercise according to some research. Drinking a cup of coffee or caffeinated beverage can be a great pre-workout drink. Getting 150-200mg of caffeine an hour before exercise helps with endurance and muscular strength, while reducing fatigue and exhaustion according to a study.2

How much caffeine is safe?

Depending on your body weight, lifestyle, metabolism and some other factors, your caffeine tolerance may vary. But on average, about 4 cups of coffee (400mg of caffeine) is considered generally safe according to the FDA.

But since everyone metabolizes caffeine differently, it’s important to recognize that caffeine isn’t for everyone. And the effects of caffeine can differ – while some may feel a boost in energy, others can feel increased feelings of jitteriness, nervousness, headaches, irritability or digestive issues.

The bottom line

Caffeine can help with energy, alertness and even mood, but the benefits and effects aren’t the same for everyone. Caffeine should be ingested in the morning or early afternoon to ensure it doesn’t impact your sleep. It’s also important to understand your tolerance – if you’re noticing any negative symptoms after drinking caffeinated drinks, it’s best to reduce or stop your intake.

Looking for something else to support your energy levels, check out 5 alternatives to coffee!

About Agnes 

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Before Persona, she worked in community settings, providing training and managing events. She loves working with people and is passionate about changing people’s lives through nutrition.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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. McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. 2016;71:294-312. doi:10.1016/j.neubiorev.2016.09.001
  2. Tabrizi R, Saneei P, Lankarani KB, et al. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996

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A 90-day supplement journey: what to expect

a calendar planner with colorful pends

Whether your goal is to better a specific area of health or just improve your general wellness, there’s a handful of lifestyle changes you can make to help – one of the easiest is taking supplements. If you’re just starting out with vitamins or still deciding, you might be wondering: how long do they take to work? The answer: it depends. Each person’s experience will vary on a range of factors, but *very* generally speaking, you can assume around 90 days. Read on to learn why and what you can expect along the way.

First, what factors influence your journey?

Your body uses vitamins for many natural bodily processes, like bone health, immunity and converting food into energy to name a few. But each person is unique and supplements can work differently for every body. Some factors that can affect how your vitamins will work include:

  • What vitamins are in your pack
  • Your baseline nutrient levels
  • Diet
  • Age
  • Underlying health issues
  • Physical activity
  • Environment

So why 90 days? Often unwanted symptoms are related to nutrient imbalances or low levels, and your body needs time to adjust and rectify these. Mega doses won’t work either – your body is only able to absorb and use so much at a time, so taking a high dose or doubling up won’t make up for a history of low levels. In fact, this can cause more harm and complications, so it’s important to stay within recommended doses and focus on consistency.

Here’s a breakdown of what you can expect at the end of each month:

The 30-day mark

Some supplements are fast-acting, and depending on what’s in your pack, you might observe some benefits rather quickly. For instance, if you have digestive enzymes, magnesium or melatonin – you’ll likely notice early benefits of reduced bloating, relaxed muscles or better sleep* within the first month.

Other supplements need more time for noticeable results though. Especially if your nutrient baseline was low, it may take longer to correct the deficiency and see change. So even if you don’t feel immediate changes after your first month, that’s not necessarily a bad thing, nor does that mean the vitamins aren’t working in the background!

In fact, when your vitamins are ingested and absorbed, they immediately start their metabolic effects to aid your bodily processes.

The 60-day mark

After about two months of taking your packs consistently, you may start seeing some noticeable changes. If you were struggling with symptoms related to low levels of a particular nutrient, these symptoms may start to reduce.

For instance, if you’re one of the 42 percent of U.S. adults that are deficient in Vitamin D and struggling with fatigue, brain fog or poor mood because of it, after 6 weeks of supplementation, vitamin D levels may improve according to some research – alleviating some of these symptoms.

Or if you’re one of the 10 million people in the U.S. who are deficient in iron, levels typically improve after about 2 months for most people. (Note: always check with your doctor if iron should be added to your supplement routine.)

The 90-day mark

If you’ve been taking your supplements consistently for roughly 3 months, you should have a good sense of whether they’re working well or if modifications need to be made. Your nutrient levels may be close to, if not up to par and you may feel improvements in particular areas of concern.

If you’re working with your doctor to correct low levels, they may redo blood work to reevaluate your levels around this time. (Note: it’s important to follow your doctor’s recommendations when correcting deficiencies.)

If you feel your pack needs adjustments or your health goals have changed, book a complimentary appointment with our Nutritionists. You can also email, chat or call for assistance.

Bottom line

While many of us wish (and sometimes expect) supplements to work like magic pills – the truth is, supplements need time to extend all their benefits. Plus, there are many aspects that can affect your supplement journey, but on average, you can expect to see nutrient levels improved and some benefits after about 90 days of taking your packs consistently.

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.

*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. Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001
  2. Williams CE, Williams EA, Corfe BM. Rate of change of circulating 25-hydroxyvitamin D following sublingual and capsular vitamin D preparations. Eur J Clin Nutr. 2019;73(12):1630-1635.
  3. Miller JL. Iron deficiency anemia: a common and curable disease. Cold Spring Harb Perspect Med. 2013;3(7):a011866. Published 2013 Jul 1. doi:10.1101/cshperspect.a011866
  4. Taking iron supplements: medlineplus medical encyclopedia.

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6 best supplements for energy

two women sitting outside laughing

When you’re running low on energy, everything you do can feel like a challenge and an uphill battle. The reasons why your energy might be low are many: stress, work, kids, school, exercise and more. And aside from fueling your body with nutritious foods, getting enough rest and practicing some self-care, adding energy-friendly supplements to your routine can give the energy you need to get through the day.

Here’s 6 of our favorites.

1. CoQ10 (Coenzyme Q10)

If you need a little boost before an intense workout, CoQ10 is a top pick. CoQ10 aka ubiquinone is a type of coenzyme and antioxidant that your body naturally produces but can slow with age and other lifestyle factors. It plays a vital part in generating energy within your cells while fending off harmful free radicals that can lead to oxidative stress and damage cells when they build up.* By reducing oxidative damage, CoQ10 can help maintain healthy cells, reduce fatigue and boost exercise performance according to some studies.1,2*

2. Cordyceps

While it may seem strange that a type of fungi has been used as a trusted remedy for centuries, but cordyceps offers a slew of amazing health benefits, including increasing energy.* This fungus is thought to promote energy by improving your body’s energy production of ATP (cellular energy) to help reduce fatigue.* But not just that, cordyceps is believed to help with exercise by improving oxygen use during physical activity according to a small study.3*

3. Asian ginseng

Asian ginseng (Panax ginseng) is an adaptogenic root native to China and Korea with a well-known history of being used to help improve mood and energy. Exactly how it helps with your energy levels is still being researched, but experts think it might have a stimulating effect on your central nervous system and some hormones that influence your energy levels, including serotonin, dopamine and noradrenaline.4*

4. Green tea extract

Celebrated as one of the healthiest drinks available, green tea is a favorite worldwide. But even if you’re not a tea drinker, rest assured you can still reap the benefits via supplements and powders. Most of the green tea’s health benefits are thought to come from the amino acid, theanine – and a compound called EGCG, a plant-based polyphenol that promotes healthy brain function, focus and mental clarity according to some research.5,6* Green tea is available both with a bit of caffeine (though less than coffee) or without, so be sure to check the label if you prefer one over the other.

5. Ashwagandha or Withania somnifera

This popular super root is an adaptogen used in traditional remedies to help cope with stress. If your energy is being drained due to stress, ashwagandha may help. When life feels a bit much, your body releases cortisol, your main stress hormone. Left unmanaged for too long, cortisol can cause exhaustion, leading to symptoms of fatigue, poor mood, brain fog and more (…because stress). Ashwagandha helps manage cortisol to postpone exhaustion.*

6. Vitamin B12

Vitamin B12 is an essential – and popular nutrient that’s often boasted to help with energy. True: your body isn’t able to create energy without it. But what might be surprising is that taking a B12 supplement won’t instantly increase your energy either. So why the celebrity status for it? Basically, it can help if your levels aren’t up to par. This can happen if you avoid animal protein in your diet, take certain medications or have digestive issues that interfere with proper absorption. This affects about 6% of adults under the age of 60, but up to 20% over 60. So, if you don’t regularly consume animal proteins or concerned your levels might be low – connect with your doctor to check if a B12 supplement is right for you.

For healthy, energy-friendly meals, read A nutritionist’s favorite 4 energy-boosting breakfasts

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.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*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. Gül I, Gökbel H, Belviranli M, Okudan N, Büyükbaş S, Başarali K. Oxidative stress and antioxidant defense in plasma after repeated bouts of supramaximal exercise: the effect of coenzyme Q10. J Sports Med Phys Fitness. 2011;51(2):305-312.
  2. Mizuno K, Tanaka M, Nozaki S, et al. Antifatigue effects of coenzyme Q10 during physical fatigue [published correction appears in Nutrition. 2008 Jun;24(6):616]. Nutrition. 2008;24(4):293-299. doi:10.1016/j.nut.2007.12.007
  3. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585-590. doi:10.1089/acm.2009.0226
  4. 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. doi:10.3346/jkms.2016.31.12.1879
  5. Unno K, Nakamura Y. Green Tea Suppresses Brain Aging. Molecules. 2021; 26(16):4897. https://doi.org/10.3390/molecules2616489
  6. Henning S, Niu Y, Lee N , Thames G, Minutti R, Wang H,  Go V,  Heber Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. The American Journal of Clinical Nutrition. 2004; 80 (6) 1558-1564.

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3 workouts to beat the midday slump 

woman working out at home

The dreaded afternoon slump is something we all know well. In part, because it’s built into our internal clocks. Most people will experience an energy dip between 1-3 PM as the result of natural hormone fluctuations. And as annoying as it is to start feeling those blahs in the middle of a workday, it can be the perfect time to step away from your computer and boost your energy with a quick workout. Here’s 3 we recommend.  

What’s the deal with the midday slump?  

Let’s talk more about your internal clock aka circadian rhythm. It’s most well-known for controlling when you sleep and wake up, but your sleep-wake cycle isn’t the only thing that’s hard wired.  

Your appetite, metabolism, body temperature and hormones also fluctuate based on a 24-hour cycle. And while the mid-afternoon slump is a result of normal hormone changes, there are some other factors that can make that energy dip feel more intense. Stress, lack of sleep, poor diet, lack of physical activity can all play a role. The good news is we don’t have to accept our sleepy fate.  

Can exercise really boost energy?  

Expend energy to feel more energized? It sounds counter-intuitive, but we promise- it’s not a trick! Exercise helps energize you in a few different ways:

  • Increased oxygen: Exercise increases the amount of oxygen that your muscles need, and your cells respond by producing more of it. Plus, the benefits aren’t just temporary. When you stick to a regular training program, your body actually gets better and more efficient at using energy. The result? Better stamina. 
  • Boosted blood flow: No matter what exercise you choose, moving your body gets your blood circulating faster. More blood to your brain, means more oxygen to your tissues and better focus and concentration.    
  • Elevated hormones: You’ve probably heard of “runners high.” It’s the result of hormones called endorphins that are triggered by exercise. Endorphins can boost your mood and make you feel more energized. You don’t need to go running to get an endorphin boost. Just 30 minutes of moderate activity will do the trick. 

3 energy boosting workouts 

Now that you’re fully sold on the benefits of exercise. Let’s get moving. Here are 3 workouts that are sure to fire you up.  

1. Pilates

A little core work with a hit of cardio to warm up and finish? Sounds like the perfect sweat sesh. Because it is. Here’s your routine: 

Total workout time: 25 minutes  

1 round  

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters  

4 rounds  

  • 16 dead bugs (alternating sides) 
  • 15 claim shells (each side) 
  • 15 donkey kicks (each side) 
  • 30 second side plank (each side)  

3 rounds 

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters 

2. Walking 

Mom was right. Fresh air solves almost anything. Fresh air, natural light AND exercise? The ultimate energy boost. Here’s your routine: 

Total workout time: 20 minutes  

  • 5 minutes warm up 

3 rounds  

  • 3 minutes brisk pace  
  • 1 minute fast pace  
  • 1 minute slow 

3. Weight training  

You don’t need ultra-heavy weights to get the benefits of weight training. If you’re training at home and all you have is a set of light dumbbells, just increase your reps. Your muscles should feel slightly fatigued at the end of each set.  

Total workout time: 20-30 minutes  

4 sets of each  

  • 12 x weighted squats  
  • 20 x walking lunges 
  • 12 x overhead press  
  • 12x bent over row  
  • 20x dead bugs  

For healthy breakfasts for lasting energy, read A nutritionist’s favorite 4 energy-boosting breakfasts

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

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.       

    

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A nutritionist’s favorite 4 energy-boosting breakfasts

green smoothies

There’s a reason breakfast is referred to as the most important meal of the day. What you eat for breakfast, not only helps you power through the morning, but can influence the rest of your day. Fueling your body with energy-boosting foods can be quick, easy and more importantly, delicious!  

1. Peanut Butter & Berry Overnight Oats 

Sweet and savory – this simple, but healthy recipe is your new go-to when you’re short on time in the mornings. You can quickly prep this the night before, for lasting energy in the morning. The fiber in oats and fruit helps slow digestion for a steady flow of energy, while helping you stay feeling fuller longer.1 

Ingredients:  

  • ½ Cup Whole Grain Oats 
  • 1/3 Cup Plain Greek Yogurt 
  • 1/3 Cup Mixed Berries 
  • 1 tbsp Peanut Butter 
  • ½ Cup Unsweetened Dairy-Free Milk 
  • Sweetener of Choice 

Directions: 

  1. Using an airtight container or jar, combine oats, yogurt, peanut butter, milk, and sweetener of your choice. Mix until combined well.  
  1. Top with mixed berries and secure with a lid. 
  1. Refrigerate overnight or for at least 4 hours. 
  1. Enjoy oats warmed or cod! 

Don’t get hung up on these ingredients if they don’t suit your preference! Get creative and use your favorite combination of flavors and feel free to add extra ingredients like chia seeds, flax seeds, protein powder, etc.  

2. High Protein Veggie Scramble 

What better way to start the morning than with a high-protein scramble for breakfast? Protein is one of the most important nutrients your body needs for muscle and tissue repair and growth. Plus, it helps with increasing satiation2, reducing cravings and most importantly, energy. Pair this high-protein scramble with a side of toast or a bagel and stay satisfied until lunch! 

Ingredients: 

  • 1 Large Egg 
  • 1/3 cup Egg Whites 
  • ½ cup Chopped Veggies of Choice (Onion, Peppers, Broccoli, Spinach, etc.) 
  • 1 tbsp Shredded Cheese 
  • Salt and Pepper, to taste 

Directions: 

  1. Heat a non-stick pan over medium heat. Once hot, lightly spray with cooking oil.  
  1. Add veggies to the pan and sauté until tender. While veggies cook, whisk egg and egg whites in a bowl, season with salt and pepper, and set aside.  
  1. Once the veggies are tender, pour in the egg mixture. Cook until eggs are set.  
  1. Top with shredded cheese and enjoy with a side of potatoes or toast.  

3. Green Protein Smoothie 

A green smoothie is always a good idea and this one is high in protein, packed with essential vitamins and minerals and super easy to make. The avocado and nuts add important healthy fats that help slow digestion for steady energy.3  

Ingredients: 

  • 1 Scoop Vanilla Protein Powder 
  • 1 Cup Spinach 
  • ¼ Medium Avocado 
  • ¼ Green Apple 
  • ½ Medium Banana 
  • 1 cup Dairy-Free Milk or Water 
  • Ice, to preference 

Direction: 

  1. Add all ingredients into a blender and blend until smooth. For a thicker consistency, use less milk/water, for a thinner consistency, use more. Enjoy! 

4. Yogurt Parfait  

Perfect fuel for a hectic morning, this yogurt parfait has everything- proteins, carbs and fats, all in perfect balance for long-lasting energy. Make sure to choose a 2% or full-fat greek yogurt to help you stay satisfied.    

Ingredients: 

  • 1 Cup Plain Greek Yogurt 
  • ½ Cup Blueberries 
  • 2 tbsp Granola 
  • 1 tsp Honey 

Directions: 

  1. Add half of the yogurt to a bowl or jar and top with half of the blueberries, half of the honey, and half of the granola. Repeat with the remaining half to create parfait layers. Enjoy!

If you’re preparing this recipe the night before, omit the granola and add it on top until you are ready to eat.  

For more energy-helping snacks, read 5 energy healthy snacks to boost energy

About Sonya

Sonya has a bachelor’s degree in Foods and Nutrition from San Diego State University. Before Persona, Sonya worked as a personal nutritionist and health educator where she coached hundreds of clients to empower them with knowledge about their own health status, as well as coach them to create healthy and sustainable lifestyle habits. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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. Hervik, A. K., & Svihus, B. (2019). The role of fiber in energy balance. Journal of nutrition and metabolism, 2019. 
  2. Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids, 68, 199-210. 
  3. Collier, G., McLean, A., & O’Dea, K. (1984). Effect of co-ingestion of fat on the metabolic responses to slowly and rapidly absorbed carbohydrates. Diabetologia, 26(1), 50–54. 

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6 reasons your energy may be low 

woman scrolling through her phone appearing tired

If your energy tank relies on your morning cup of coffee – it might be time to make some changes to your routine. All of us feel tired from time to time, but if you’re constantly muscling through every hour in the day, your low energy can be rooted in your daily habits. Here’s 6 reasons, why your energy may be low. 

1. Sleep Hygiene 

This one’s obvious, but if you’re not getting enough sleep, your body can’t fully rest and recharge – affecting your energy during the day. Snoozing for 8 hours and still not feeling rested when you wake up? The quality of your sleep matters too. If quality shuteye is a repeated struggle, you might be suffering from poor sleep hygiene. 

Sleep hygiene refers to the habits you do to prep for bed- they can either harm or help your sleep. Are you drinking coffee late at night, scrolling your phone in bed, or eating a large meal before you snooze?  These are a few common habits that can negatively affect your sleep. Take a look at your routine and see if you can incorporate some sleep-promoting habits into your wind down.  

2. Stress 

Stress can influence many different areas of your health, including energy. When you’re struggling with long-term stress, your body releases cortisol – your main stress hormone. If left unmanaged, too much cortisol can exhaust your body, affecting your sleep, mood and energy. Practicing stress-reducing behaviors like regular exercise, a balanced diet, adequate sleep or taking supplements can help keep cortisol levels in check. 

3. Technology/ Blue light 

Nowadays, it’s easy to be plugged in 24/7. While there’s nothing wrong with spending some time catching up on trends or unwinding your mind, bouncing from screen to screen all day can meddle with your sleep and energy. The blue light of screens can disrupt your circadian rhythm and natural production of melatonin. To help with energy, limit your tech use, use a blue light filter and try to avoid using these devices 1 to 2 hours before bed.  

4. Hormones 

Besides stress hormones like cortisol, other hormones including estrogen, testosterone, progesterone or thyroid hormones can influence your energy levels.1 If these are out of balance, it can lead to increased feelings of fatigue and tiredness. If you’re concerned an imbalance in hormones may be contributing to low energy, connect with your doctor to get your levels checked.  

5. Diet 

This probably isn’t surprising, but your diet might be the reason for low energy. If your meals consist of mainly processed, high-sugar foods – you’re going to feel that midday slump or dip in energy. Try adding some whole grains, protein, and healthy fats to your diet. This can help promote long-lasting energy. Eating enough is also important- if you’re not getting enough calories your body is going to struggle to keep up with daily tasks.   

6.  Hydration 

If you don’t love drinking water, you’re not alone. But if you’re not drinking enough fluids to stay hydrated, it can impact your energy levels. Ensuring your body stays well-hydrated helps your body to function at its best to reduce symptoms of fatigue and sluggishness. So how much water do you need? A general rule is: half your body weight in fluid ounces.  

Bottom line: 

All of us struggle with low energy from time to time, but if you’re running low on fuel more than usual, there’s some shifts to your daily routine that might help. Ensure you’re eating well, drinking enough water, getting enough rest, limiting tech use and managing stress levels. If you’ve been addressing the above, but your energy is still low, connect with your doctor to help identify where your lack of energy may stem from. 

Read next: 5 healthy snacks to boost your energy

About Authors:

Madison Landis, BSN

Madison is a Functional Nutritionist and member of the Persona Research and Development team. With a degree in Nutritional Sciences from Texas A&M University, she strives to bring science-backed knowledge to the health and wellness community and those who may be interested in positive life change. She has a passion for identifying the impact stress plays on overall health and empowering individuals to break the cycle of chronic stress. 

Karina Churchill, BSN

Karina is a Nutritionist with a Bachelor of Science in Nutrition from Bastyr University. With a passion for community health and recipe adaptations, she enjoys supporting, motivating and educating people on their health journey.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

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.       

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8 foods for skin health, according to a nutritionist

Food that Improve Skin Complexion

If you’ve tried all the different lotions, serums and treatments influencers swear by in hopes of getting glowing, radiant skin – you’re not alone. And while an elaborate skincare routine is important – and definitely helps, nourishing it with skin-loving ingredients from within is the best foundation for healthy skin. To nurture your skin from the inside out, here’s 8 foods we recommend.

1. Strawberries

Sweet but slightly tart, strawberries are a favorite among many – and for good reason. They’re not only delicious, but these small, red triangular berries are rich in vitamin C, which acts as an antioxidant to fend off free radicals, natural substances that damage and age skin when they build up. Plus, vitamin C is essential for collagen production to help maintain skin structure and elasticity, while preventing premature wrinkles.

Another benefit? Strawberries also have folate, which can help speed up cell regeneration and the synthesis of new cells according to some research.1 Your skin cells are continuously replacing themselves, but this process naturally slows with age, which can lead to uneven skin or dark spots. By ensuring this process continues at a healthy rate can promote brighter and healthier skin.

While strawberries are tasty on their own, they can easily be added to smoothies, yogurt or even to a salad.

2. Avocados

Avocados are hailed as a superfood for their *many* health benefits, so it’s not surprising that they’re also great for your skin. This celebrity fruit is a rich source of monosaturated fatty acids, which not only helps moisturize your skin beneath the surface but also soothes dry, irritated skin. Plus, avocados are loaded with antioxidants to help fight premature aging and maintain skin elasticity that can occur from environmental stressors like pollution or UV rays.

Avocados can be eaten as guacamole, with roasted veggies, in a burrito or as the famous avocado toast.

3. Cucumber

One way to help keep your skin hydrated is to eat your water. Cucumbers are 95 percent water, and can help maintain your skin’s natural moisture and hydration. What’s more, cucumbers are packed with skin-friendly vitamins, nutrients and antioxidants like silica, a mineral that’s involved in the synthesis of collagen, a protein that’s vital to your skin’s hydration and elasticity.

Add cucumbers to your favorite salad, sandwich or make cucumber noodles for a cool, refreshing dish.

4. Tomatoes

You’ve probably heard by now that tomatoes are rich in vitamin C and lycopene, an antioxidant that helps aid your skin’s natural defenses. But they’re also high in vitamin A, which reduces the production of sebum, an oily, waxy substance your body naturally makes. And though sebum is important (and needed) to have healthy, hydrated skin, it’s possible to have too much. When your body overproduces sebum, it can lead to increased blemishes, pimples and oily skin.

Tomatoes are delicious both raw and cooked. To eat them fresh, toss them in cold pasta, make a caprese salad or bruschetta! If you have the time to make homemade marinara, it’s definitely worth it! Not only will it taste amazing but the lycopene content increases when tomatoes are cooked!

5. Cold water fatty fish

Eating seafood regularly (think: at least twice a week) offers a slew of health benefits, including healthier skin. Some sources of fatty fish are salmon, mackerel, tuna and herring. These fish are rich in healthy fats, keeping your skin moisturized, supple and smooth. Not just that, but they also contain vitamin E, which works double duty as a vitamin and antioxidant, to both nourish your skin and prevent free radical damage. Plus, fish also contains zinc, which plays an incredibly important role in the formation of new skin cells for even-toned skin.2

To net all the benefits, try to eat fish at least twice a week; otherwise, it’s best to add a supplement to your diet.

6. Walnuts

Walnuts are one of the best plant sources of omega-3 fatty acids, offering about 2.5 grams per ounce.3 Omega-3 fatty acids help keep your skin soft, plump and bright. Walnuts are also rich in selenium, which acts as an antioxidant but also increases circulation to encourage the flow of blood, oxygen and nutrients throughout your body for a healthier complexion.

Walnuts are great as a salad topping, with roasted veggies or in trail mix.

7. Dark Chocolate

Dark chocolate is always a good idea, and it’s even better when you know it’s benefiting your skin. In fact, cacao is packed with flavanols, antioxidants that not only ward off harmful free radicals but also reduce the appearance of blemishes, redness and puffiness in skin.

To reap the benefits that dark chocolate has to offer, be sure to choose chocolate with at least 70 percent cacao.

8. Water

While water isn’t exactly food, it’s imperative for your skin. This probably isn’t surprising since every system in your body depends on water to function well. But drinking enough water keeps your skin hydrated and encourages healthy skin that appears less wrinkled, dull and dry.

So how much water should you drink? The basic rule of thumb: aim for half your body weight in fluid ounces. If you’re struggling to up your water intake, try carrying a reusable water bottle with you. If you don’t love plain water, you can add fruit (or cucumber) to your water for natural flavors.

For more antioxidant sources, read 8 foods high in antioxidants

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.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

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. Fernández-Villa D, Jiménez Gómez-Lavín M, Abradelo C, San Román J, Rojo L. Tissue Engineering Therapies Based on Folic Acid and Other Vitamin B Derivatives. Functional Mechanisms and Current Applications in Regenerative Medicine. Int J Mol Sci. 2018;19(12):4068. Published 2018 Dec 16. doi:10.3390/ijms19124068
  2. Schwartz JR, Marsh RG, Draelos ZD. Zinc and skin health: overview of physiology and pharmacology. Dermatol Surg. 2005;31(7 Pt 2):837-847. doi:10.1111/j.1524-4725.2005.31729
  3. Hayes D, Angove MJ, Tucci J, Dennis C. Walnuts (Juglans regia) Chemical Composition and Research in Human Health. Crit Rev Food Sci Nutr. 2016;56(8):1231-1241. doi:10.1080/10408398.2012.760516

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4 tips for starting off the weekend

woman sitting on bed with tea

Weekends are a great way to recharge, unwind, enjoy a fun activity or just try something new. But they’re also an easy way to fall out of the healthy routine you’ve established throughout the week. If you’re struggling to balance rest and productivity, here’s 4 tips to for a healthy weekend.

1. Get enough sleep

Work hard play hard, right? While maintaining a work-life balance is essential for a list of reasons, but if you’re finding yourself staying out late into the night (…or should we say, early AM) and not getting enough sleep – it can wreak havoc on your week ahead. You might find yourself less productive, fatigued, struggling with brain fog or feeling more stressed. Of course, this doesn’t mean you can’t have fun and let loose on your days off, but just be sure to prioritize sleep so you’re well-rested and refreshed in the morning.

2. Schedule some “you time”

If your weekends are often fully booked: maybe you’re catching up with friends, doing household chores or running errands – it’s easy to forget about leaving some time for some self-care. Whether it’s an hour out of the weekend or a full day, plan out some time to recharge. This might be reading a book, yoga, going to the gym or watching your favorite Netflix show, but schedule some time for yourself. You might be surprised by how productive you feel from this when heading back into the week.

3. Keep your healthy behaviors from the week

If you use the weekend as your cheat days, you’re not alone. It’s easier to follow a routine during the week and do the complete opposite during the weekend. But keeping some healthy habits like getting an appropriate amount of sleep, eating balanced meals and moving your body will help you continue to feel your best throughout the weekend and rejuvenated once Monday comes around. Now – we get there are some weeks that are especially stressful and you just need to relax, sleep in a few extra hours and just do nothing to unwind. And sometimes you need to do just that and listen to your body, but if that’s your weekend norm, it’s probably best to make some shifts to your day-to-day routine. You’ll likely find yourself better rested and more motivated for the week.

4. Plan ahead

If your weekends feel jam-packed, try to plan out your week ahead. We often leave tasks and errands for the weekend, which can leave little time for rest, fun or activities. Instead, finish your small tasks during the week to free up your weekend.  

For more tips on self-care, read Why you time is more important than you think

About Angie

Angie is Persona’s Director of Research and Development. She is a Registered Dietitian Nutritionist, passionate about helping others live wholesome, fulfilling and healthy lives. At Persona, she enjoys researching emerging science and developing propriety supplement blends.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

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.

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