How to Reduce Food Cravings with Three Supplements

by Health News

Weight watchers and women going through menopause often suffer extreme food cravings that are hard to resist. Often those cravings are for sugary treats and comfort foods which, if indulged, can quickly lead to excess weight. If you want to know how to reduce food cravings, these three supplements could be your best weapons, and may help you to stay on track diet-wise. 

Three common health supplements can provide the answer to how to reduce food cravings

Decrease Hunger Pangs with 5-HTP

Some food cravings can be caused by a lack of serotonin which causes an increase in appetite. Serotonin is a neurotransmitter that produces a "feel-good" factor as well as feelings of fullness after eating. Serotonin deficiency can cause cravings for sugar and carbohydrates as the body tries to increase serotonin levels in the brain.

The best natural supplement to boost serotonin levels is called 5-HTP (or hydroxytryptophan), a derivative of the amino acid tryptophan and a precursor to serotonin production. Taking a supplement of 5-HTP, according to the NBI, has been found in clinical trials to naturally boost serotonin production which is a powerful agent for those wondering how to reduce food cravings.

Taking 50-100 mg of 5-HTP with fruit once or twice a day can help reduce cravings for food, and as a bonus it can help to support a calm mood and healthy sleep patterns.

Related:  Sleep Deprivation:  Is It Dangerous To Your Health?

Control Blood Sugar Cravings with Chromium

Chromium is a mineral that helps control glucose levels. Sometimes cravings are due to low blood sugar levels or a deficiency of this mineral. Your body naturally urges you to eat sugar by creating strong food cravings, particularly for carbohydrates, sugar and caffeine.

Chromium supplements can provide support for those who are researching how to reduce food cravings safely and naturally. By balancing blood sugar levels, chromium can greatly reduce cravings. This was discovered in a 2005 study published by The Journal of Psychiatric Practice which showed chromium supplements were effective at reducing carbohydrate cravings for those with depression.  Taking 400 mcg of chromium a day as a supplement is a safe and easy way to help control those food cravings.

Suppress the Appetite Naturally with L-Tyrosine

L-tyrosine provides a double-whammy when it comes to the question of how to reduce food cravings. First, this supplement suppresses the appetite, making it easier to control cravings and help with weight loss. Secondly, this amino acid also increases the metabolic rate of the body, burning more calories for energy and helping to maintain a normal weight.

A study on 80 obese subjects published in 2006 in The International Journal of Obesity backs up these claims, showing that L-tyrosine helped increase thermogenesis and aided weight loss. Taking 500-1000 mg once or twice a day may have a powerful effect on appetite and cravings.

By using these supplements to regulate blood sugar levels, reduce hunger pangs, and suppress the appetite, you really can gain control over cravings and enjoy a healthy happy life.


Top Three Supplements to Heal Vision Problems

by Cindy Gray

Some vision loss is normal as we age. However, you can help preserve good vision and ward off cataracts, age-related macular degeneration (AMD) and vision problems by eating foods and taking supplements with three important nutrients.

Vision problems can be tackled with the right supplements

Lutein and Zeaxanthin

Around the world more than 25 million people are affected by cataracts or AMD, which is the leading cause of blindness in people over the age of 55 in western society.  Lutein and zeaxanthin are carotenoids that filter damaging high-energy blue wavelengths of light.

Cataracts are caused by oxidation of the lens in the eye making it cloudy. Lutein and zeaxanthin act like antioxidants in the eye, helping to neutralize the free radicals that cause cataracts and maintain healthy eye cells. Recent research even found that combining vitamin E with lutein and zeaxanthin decreased the risk of developing cataracts even more. 

The human body does not synthesize these nutrients so we have to get them through our diet and supplements. The best sources are green leafy vegetables like:

  • Kale
  • Spinach
  • Corn
  • Green peas
  • Broccoli
  • Green beans
  • Eggs
  • Oranges


This red pigment that comes from marine algae is getting a lot of buzz as one of nature’s most powerful antioxidants could be very beneficial for warding off vision problems.

Age, diabetes, glaucoma and other degenerative eye diseases affect millions of Americans each year. Other contributors to vision problems are exposure to ultraviolet radiation from the sun, inflammation and glycation (when sugar in the blood stream attaches to proteins forming harmful new molecules).  Taking astaxanthin has shown to protect retinal cells, reduce oxidative stress and slow down advanced AMD.  It also helps restore normal pressure in the eye when glaucoma has caused a dangerous billed up of fluid and pressure there.

Taking astaxanthin with lutein and zeaxanthin has been shown in research studies to improve visual acuity and contrast detection in people with early signs of AMD.

RelatedParsley for Macular Degeneration and Vision Problems

Seeing Is Believing

If you are over the age of 55, have a history of glaucoma or cataracts in your family, taking these three supplements could help you keep vision problems at bay. If you are already showing symptoms of AMD, cataracts or other vision problems, these three supplements in conjunction with prescription medications could help heal your sight.


The Modern Rules of Plant-Based Superfood Proteins

by Cindy Gray

Vegetarianism and veganism is a growing lifestyle choice, but obtaining a healthy amount of daily protein can be a challenge for many non-meat eaters. While plant-based protein powders can be the answer, but you don't have to be vegetarian to enjoy the benefits of these superfood energy drinks. 

plant-based protein powder

Good Sources of Vegetarian Protein

Protein is essential for repair and restoration of muscle tissue, bones, blood, hair and nails. It is also an important source of energy. The easiest sources of complete proteins are meat, fish and dairy products, but there are other sources available for non-carnivores to include in their diet.

Vegetables such as sweet potatoes, peas and kale contain some protein. Avocadoes are one of the highest protein providers with 10 grams of protein per fruit compared to 5 grams in a cup of broccoli or spinach. These greens are commonly used in plant-based protein powder products.

Legumes are even richer in protein with one cup of soybeans typically delivering 28 grams of protein. Lentils and refried beans provide about half that amount in a one-cup serving. Garbanzo beans, commonly used to make hummus; and pinto, black, or kidney beans are also high in protein.

Nuts and seeds can be a staple for vegetarians. One ounce of peanuts provides 6.5 grams protein while cashews, sesame seeds, walnuts and pistachios are also good sources. Butter and spreads made from peanuts, almonds, and cashews provide a steady supply of protein which can be supplemented with plant-based protein powders for a varied diet.

Related:  Why Amino Acids are Important

The Importance of Amino Acids

Protein is broken down in the digestive process into amino acids which have specific functions within the body. As well as being an important part in the body's metabolism, amino acids are the building blocks of tissue, muscle and other body parts.

28 Superfood Recipes for Everyday

The body can produce 10 of the 20 essential amino acids it needs, but the rest must be provided regularly from the diet. The body cannot store amino acids and if any one of the essential amino acids is unavailable, the muscles and tissue in the body can begin to decline.

Plants have the ability to make all of the amino acids, making plants an ideal source of protein for vegetarians and vegans. It also makes them an important ingredient within any plant-based protein powder.

Health Benefits of Plant-based Protein Powders

Many plant foods have a selection of the complete proteins the body needs, but they may be high in one of the essential amino acids and low in others. The best way to ensure you get a balance of all 20 amino acids is by eating a variety of vegetables, legumes, nuts and seeds to provide for the body's essential protein needs.

The easiest way to get the supply you need without having to shop for and prepare so many different foods is by enjoying one or two daily energy drinks made from plant-based protein powder. Easy to mix and drink at home, or on-the-go, these protein-rich sources of energy and vitamins are ideal for vegetarians, vegans and meat-eaters alike.


Three Tips to Ease Caregiver Stress

by IVL Products

Many health articles list divorce, being fired, and a death in the family as the primary sources of stress in life. There is good evidence to support adding a caregiver to this unfortunate list.  People who care for others with special needs, such as a child, spouse, sibling or aging parent, often seek treatment for anxiety, often due to feeling depressed, or feeling lonely in addition to feelings of depression. 

Caring for a loved one can be rewarding, but it also can be overwhelming and fraught with challenges. The demands on time, money and patience can be debilitating and isolating. 

Being a caregiver is typically a long-term and difficult life situation that can be demoralizing, especially if there is little hope that the person you are caring for will ever recover.  Burnout can result, with caregiver stress, anxiety, depression, anger, and guilt being common complaints.

Take Three

Take three important steps to help you deal with caregiver stress to restore your own health and happiness.

1. Ask For Help!

It seems simple, but too often people are just reluctant to ask for help. We don’t want to admit we need it or that we can’t “handle” it. That mindset could ultimately hurt you and possibly your loved ones.  It takes strength of character to ask for help, and there are many resources available for caregivers.


Asking for help is difficult and takes courage, but you never know until you try.  It could be the best thing, start with family members. They most likely want to help but may be hesitant to offer.  Turn to family first and ask them to help out so you can take time for yourself.

Adult Daycare Centers

Adult day care centers are a wonderful way to leave your loved one in the capable hands of trained and experienced staff.  They can provide a much needed respite for both of you, once a week, or a month, or more.  This could afford you time for yourself and the activities you enjoy.

Home Health Aides

If transporting your loved one to a daycare facility is difficult because of limited mobility or other issues consider hiring a home health aide—where trained staff comes to you; daily, weekly, monthly, whatever works for the situation.  They can even be on-site with you, providing care and time with the patient, while you take a bath, catch up on bills and emails, or just relax.

2. Journaling

Caregiving can bring with it feelings of isolation.  It can mean many hours where it’s just you and the patient.  Feelings of sadness, anger and guilt can sometimes build.  For a caregiver, sometimes it can feel like you are the opponent and the referee. 

Friends can be a great sounding board, but are best reserved for sharing good times, not as therapists.

RelatedNatural Energy Booster--Green Supplements

Keeping a journal has been shown to be very therapeutic.  Keep one handy to write down your feelings, rather than keeping it bottled up inside. It’s private, so you can be honest in it.  Working through your emotions as you write can improve coping skills, and may even spark a few creative solutions. 

3. Join a Support Group

You are not alone!  There are hundreds and thousands of people in your state who are caregivers.  There are most likely dozens in your city or town who are experiencing similar problems and emotions as caregivers.  Seek them out!

A support group for caregivers is an effective way to express your emotions, empathize with others, and even exchange caregiving ideas that help everyone.  

Caring For Yourself

Caregiving is challenging and worthwhile.  The best person to care for a person with special needs is a capable, loving parent or family member.  Just don’t forget to care for yourself, too.  Seek the help and support of others who are going through similar kinds of caregiver stress. 


Three Vitamins for Thinning Hair

by Health News

There's nothing like a few extra strands in the hair brush or on the shower floor to raise anxiety levels, especially for women.  While once considered a male problem, roughly 80 percent of women experience some hair loss in their lifetime.  On average, people lose about 100 hairs each day, but more than that could be cause for concern.  While many people turn to topical products, an easy hair-thinning treatment might be hiding in the bathroom cabinet or refrigerator.  Take a look at three effective vitamins for thinning hair. 

Many men and women experience hair loss, but a hair-thinning treatment might be hiding in the medicine cabinet or refrigerator.

  1. Niacin

Also known as vitamin B3, niacin is an essential water-soluble vitamin that offers many healthy properties including the transformation of carbohydrates into energy.  It also helps boost circulation, which benefits the scalp by delivering more oxygen to hair follicles.  People can take niacin in supplement form or find it in foods like eggs, tuna, beef, mushrooms, and nuts.

  1. Biotin

Part of the B-complex vitamins, biotin is also known as vitamin B7.  It plays a role in the production of fatty acids, glucose, and certain amino acids like valine and isoleucine.  A study at Harvard University found that biotin is essential for preserving the strength, texture, and appearance of hair.  Although there are no studies to support biotin as a hair-thinning treatment, hair loss is one of the symptoms of biotin deficiency.  While deficiency is rare, certain populations are more susceptible like athletes, the elderly, and alcoholics.  Good food sources of biotin include Swiss chard, eggs, carrots, nuts, and milk.

Related:  What Is The Best Source of Biotin-Rich Foods?

  1. PABA

Also one of the B-complex vitamins, Para-Aminobenzoic Acid (PABA) is a non-protein amino acid and non-essential, meaning it is manufactured by the body.  Some studies show that when combined with other nutrients like folate, biotin, and pantothenic acid, PABA may restore nature color to pre-maturely graying hair, and anecdotal evidence suggests it may be one of the more important vitamins for thinning hair.  People obtain PABA by taking a B-complex supplement or through foods like whole grains, liver, eggs, and brewer's yeast.

Hair loss is never fun for men or women, but the solution might be as simple as better nutrition.  Getting adequate amounts of niacin, biotin, and PABA may help pave the road to stronger, healthier hair.  Easy delivery methods include adding specific foods to the diet or convenient, daily supplements.


Maintain Normal Blood Sugar Levels with Astaxanthin

by Institute for Vibrant Living

Carotenoids are naturally-occurring compounds responsible for the color in certain foods, and all promote good health.  Nicknamed the "King of the Carotenoids," astaxanthin is the compound responsible for the reddish or pink color in shrimp, salmon, lobster, crab, and red algae.  Many scientists believe this powerful antioxidant gives marine life the energy to swim upstream.  For humans, it offers a number of health benefits including the power to maintain normal blood sugar levels.

Astaxanthin helps bodies maintain normal blood sugars levels and more.

Oxidative Stress and Diabetes

Oxidative stress causes unstable free radicals called ROS (reactive oxygen species) to damage cells, tissues, and organs.  By stealing electrons from other molecules ROS transform the damaged molecules into more free radicals.  Oxidative stress plays a big role in diabetes, either through increased ROS levels or through a lack of antioxidants.   It occurs because of consistently high blood sugar, problems with the metabolism of carbohydrates, or limited release of insulin from the pancreas.

Related Ginger: A Diabetic's Best Friend

Important Research

Researchers from Japan found that astaxanthin reduces oxidative stress caused by chronic high blood sugar in pancreatic beta cells (the cells that produce insulin).  This allows the beta cells to make the correct amount of insulin when needed, improving the body's ability to maintain normal blood sugar levels.

Another study from India found that increased blood sugar and excessive insulin resulting from a diet high in sugar and processed fat could be prevented with astaxanthin supplements.  The study also suggests astaxanthin might prevent the occurrence of more body fat, a fatty liver, or suppressed immunity in people with a diet high in processed fat and sugar.

More Reasons to Take an Astaxanthin Supplement

As if helping to maintain normal blood sugar levels wasn't enough reason to take a daily astaxanthin supplement, here are more benefits offered by this potent antioxidant.

  • Provides relief from pain and inflammation
  • Improves athletic endurance, muscle recovery, and strength
  • Supports good eye health
  • Boosts the immune-protective properties of white blood cells in the lymphatic system

Natural Energy Boosters: How to Boost your Afternoon Energy with Green Supplements

by Health News

Natural Ways to Boost Energy with Green SupplementsWe all know how tough it can be making it through the afternoon hours once energy levels have dropped.  Yet, there are excellent natural ways to boost energy that are caffeine and chemical free, which can really revitalize you and improve your health at the same time.

Let’s face it; we all have days where our energy levels drop considerably in the afternoon.  Now on a particularly stressful or physically demanding day, this is understandable and quite natural.  However, it is important that you realize that there are steps you can take to keep this from happening to you. 

By using proper nutrition, such as vitamin, mineral and protein rich foods or green supplements, you can “recharge your battery” anytime of the day including during the all-important afternoon period.

When you are looking for natural ways to boost energy, its good to know that there are options other than caffeine.  The simple facts are that you don't have to reach for coffee, tea or an “energy bar or drink” to get your energy boost.  Energy bars and drinks tend to be high in an assortment of things that your body just doesn't need, such as sugar, chemicals, additives and preservatives. 

Even the best choices on the market have their problems.  For example, many of these products secretly contain caffeine.  What you really need to find are energy boosters that also improve health and well-being at the same time.  They will give you the “juice” you need to make it through those difficult afternoon hours.


Enzymes Set the Stage For Vibrant Health

by Health News

Wondering how to gain energy?

Natural health products like enzymes are critical to tHow to Gain Energy: Enzymes Set the Stage For Vibrant Healthhe performance of virtually every process in the body. Although most people understand the vital roles that vitamins and mineral play in keeping us healthy and energized, many do not understand the importance of proper enzyme balance.

Enzymes serve as catalysts for the body’s essential chemical reactions that support health and vitality. They work their magic by breaking down the nutrients in our body so that the nutrients can pass through the intestinal walls and eventually be absorbed into the bloodstream. Vitamins and minerals are referred to as “coenzymes” which means that they require an enzyme in order to work.

Enzymes are the driving force behind tissue regeneration, proper digestion, cardiovascular health, kidney and liver function and many other life-sustaining processes. The powerful antioxidant properties associated with enzymes help protect the body from disease. When enzymes become depleted the body suffers. Chronic enzyme deficiency or malfunction can lead to serious and sometimes life-threatening health problems.

Most scientists classify enzymes into three main groups: metabolic enzymes, plant enzymes and digestive enzymes. Because they play such a pivotal role in our health, it is essential to get the proper balance of enzymes. Ideally, we should get many of the enzymes we need from food, but that is rarely the case. Fruits, vegetables and other raw foods are good sources but the average American diet contains very few enzymes. In today’s fast-paced world most people turn to time-saving convenience foods that are overcooked and over processed to the point that essential enzymes are destroyed.   As we age, it becomes more difficult for our body to produce the enzymes it needs to thrive, so older people are at a higher risk for significant enzyme deficiency.   

As we have learned more about the critical role that enzymes play in our overall health, more and more medical researchers are recommending daily enzyme supplementation. Enzyme supplements can be purchased at natural health stores and come in powder, tablet or liquid form. The supplements make digestion more efficient by enhancing the absorption of vital nutrients. For best results choose an enzyme supplement which contains a blend of different enzymes. Your holistic health practitioner can help you determine which natural supplements will work best for you.   

Elevating the enzyme levels in your body through natural supplementation will result in improved metabolic and digestive function that will make you look and feel younger. Keeping enzymes in balance will also make you less susceptible to serious diseases. Consider adding enzyme supplements to your “stay-well” plan so you can enjoy vibrant health throughout your life.


How You Can Overcome a Lack of Energy With Iron

by Health News

If you’re a woman and you are tired all the time, an iron supplement might be one of the best natural ways to boost energy. A recent study* whose results were published in the CMAJ (Canadian Medical Association Journal) showed that premenopausal women suffering from “unexplained” fatigue who had low blood levels of iron experienced significant improvement after 12 weeks of iron supplementation.

For the study, Dr Bernard Favrat and his associates of the Department of Ambulatory Care and Community Medicine at the University of Lausanne enrolled 198 women, aged 18 to 53 in this double-blinded, randomized trial. Participants’ serum ferritin (iron) levels were less than 50 micrograms per liter and their hemoglobin levels were above 12 grams per deciliter (these levels are considered deficient) at the launch of the study. Subjects were divided to receive oral, timed-release ferrous sulfate containing 80 mg of elemental iron or a placebo daily for 12 weeks. The participants’ fatigue was evaluated and their blood analyzed for hemoglobin, ferritin and other factors at the beginning of the study (baseline), at 6 weeks and then again at 12 weeks.

Natural Ways to Boost Energy with Iron

For the women receiving the actual iron and not the placebo, hemoglobin, ferritin, and other factors increased after 6 weeks and continued to be improved at 12 weeks. Conversely, the participants in the placebo group had declining values in these areas by the end of the study.

The researchers found that in menstruating, iron-deficient, non-anemic women, iron supplementation for 12 weeks decreased fatigue by almost 59% from baseline; a significant difference of 19% compared with placebo.

The researchers believe that iron deficiency is an under-recognized cause of fatigue in menstruating women, and that this study underscores the importance of testing for iron deficiency in women with unexplained fatigue. The problem is easily treated, and for the woman, she might be spared the time, expense and frustration of being told it’s “an emotional problem.”

Iron supplements are widely available in tablet and liquid forms at most health food stores and supermarkets. It is important to note, however, that while the right amount of iron is excellent for your health, too much can lead to free radical damage and degenerative diseases. Before you begin an iron regimen, talk to your health care professional about the appropriate dosage for YOU.

Digestive Health Resources



The Key Supplement for a Healthy Heart?

by Health News

Looking for some high blood pressure remedies? The best vitamin supplement for a healthy heart is vitamin B. Taking Vitamin B supplements may just be one of the key components to healthy aging. Let’s take a closer look at this essential vitamin.

The vitamin B complex is a group of 11 separate, water-soluble nutrients: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B12, biotin, folic acid, para-aminobenzoic acid (PABA), choline, and inositol.

The Key Supplement for a Healthy Heart

Of these, vitamins B6 and B12, as well as folic acid and niacin are the most beneficial for heart health.

B6 helps block blood clotting, lowers blood pressure, and reduces blood cholesterol levels. It also works to reduce homocysteine levels, which is a good thing, as this toxic substance has been shown to increase your risk of heart attacks and strokes. 

B12 is necessary for the production of healthy red blood cells. Like B6, it too reduces homocysteine levels, as well as improving arterial function, maintaining healthy cholesterol levels, and promoting blood vessel dilation.

Folic acid is necessary for the production of healthy red blood cells. It also supports the adrenal glands to enhance energy and stamina, helps to maintain healthy homocysteine levels and arterial function, and supports normal cholesterol levels, blood vessel dilation, and decreased plasma viscosity. 

Niacin has been shown to raise HDL cholesterol and lower LDL cholesterol. It also helps dilate your blood vessels, which increases blood flow and helps lower blood pressure.

Aim for 10-12 mg of B6, 50-65 mcg B12, 400 mcg folic acid, and 10-25 mg of niacin daily. Just be sure to take B vitamins with breakfast or lunch rather than at night, as they can be too stimulating.



Which Supplements are Best for You?

by Health News

Which Supplements are Best? Get a Healthy Digestive SystemOne of the best ways to get a healthy digestive system is by taking dietary supplements. In fact, more than half of American adults take dietary supplements, but with hundreds to choose from, how do you know which supplements are best for you personally? Here is a rundown on some of the most common natural supplements and why you should include them in your daily diet.


Those with a busy lifestyle who rely on fast food and microwave meals will almost certainly have a deficiency in vitamins and minerals. While daily supplements are not a substitute for a healthy diet in any way, multivitamins do make sure that trace elements and minerals such as magnesium and zinc are being consumed on a regular basis.

The best multivitamins are those specifically formulated for men or for women. Women need higher levels of iron, calcium and folic acid. A well blended formula for women can resolve issues such as irritability, mood swings, bloating, lethargy, cramps and breast tenderness while men benefit from ingredients such as beta-sitosterol and saw palmetto for healthy prostate function.

Fish Oil

Fish oil has been shown to significantly improve health when taken on a regular basis. From preventing heart disease to easing joint pain and arthritis with its anti-inflammatory properties, a good quality fish oil should be on everyone's supplement list. 

Some people avoid taking fish oil supplements due to the aftertaste. Choose a good quality brand from a reputable supplier.  If you still get nasty repeats, store the fish oil in the refrigerator and take them cold; and try taking them before going to bed. This allows the capsules to get deeper into the body before being digested which eliminates the problem. A good quality fish oil will also be properly distilled and processed to remove toxic metals and pollutants from the fish oil.


More than 25 million Americans are diagnosed with osteoporosis and it is not just women that suffer from this "brittle bone" disease. It is too late to take a crash course once symptoms have been diagnosed. Our bodies need plenty of calcium (with vitamin D to help the body break it down) from an early age and throughout life. Calcium is also necessary for strong teeth as well as supporting the heart and nervous system.

Coenzyme Q10

CoQ10 is a relative newcomer to the health market yet its comprehensive benefits make it a top seller. It helps prevent heart disease and metabolizes energy from food. It also lowers cholesterol and blood pressure without the harmful side effects of prescribed medications. CoQ10 is found naturally in every cell in our body, but as we age it naturally diminishes and needs replenishing. It has been found to help prevent migraines, reduce inflammation and increase energy. The ideal daily supplement is around 100 mg per 100 pounds of body weight, although higher doses are beneficial to counter chronic fatigue. 

Once you have established a few basic supplements, continue to read and learn more about specific supplements. The best way to judge which are best for you is by trial and error. If you are receiving the correct nutrients and supplements, your body will feel fit, healthy and full of energy.

Want more tips on how to get a healthy digestive system? Get our FREE guide: The Aging Adults Guide to Healthy Holiday Digestion

Guide to a Healthy Digestive System



When is the Best Time to Take Supplements and Vitamins?

by Health News

A common question among those concerned with healthy aging is, "When is the best time of day to take natural supplements?" If you are taking prescribed medications, it is a good idea to consult your doctor as occasionally a supplement may affect the efficacy of your medication if taken at the same time.


Here are helpful guidelines about taking vitamins and supplements:


Taking Vitamins at the Same Time Each Day

Many fat-soluble vitamins are stored in the body for up to 24 hours making it important that you take supplements at roughly the same time each day to maintain a constant supply. This particularly applies to fat-soluble vitamins such as A, D, E and K which are often included in multivitamin tablets.

Want healthy aging tips? Learn the best time to take supplements in this article

Taking Vitamins on an Empty Stomach

Generally it is not advisable to take supplements on an empty stomach as they will quickly be passed out in your urine without having time to be digested and do the most good. This is particularly true of vitamins B and C as they dissolve in water.


Taking supplements on an empty stomach can cause nausea and gastro-intestinal problems for some. The exception to the rule is if you are taking enzymes or amino acid supplements to lower inflammation as they work best on an empty stomach.


Taking Vitamins with Breakfast

Most people establish a regular regimen of taking their daily supplements with breakfast. It is a good healthy aging habit to get into as it avoids them being forgotten and the food prevents them passing through the body too quickly.


Most naturally-sourced vitamins and minerals are present in food so it makes sense to take any additional supplements in the same way, as part of a meal. B vitamins are a source of energy and they promote metabolism so they are best taken early in the day to boost and maintain energy levels.


Fat-soluble vitamins are best taken with a meal that contains some fat. If your breakfast is totally fat-free, for example fruit, add a handful of nuts or some avocado to enable the vitamins to be fully dissolved and available to be digested.


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Taking Supplements Throughout the Day

Some hard-to-digest minerals such as calcium are best taken in small but regular amounts

throughout the day. The body is unable to digest more than 500mg of calcium at any one time, so for those taking 1000mg in two tablets, consider taking one at breakfast and another with the evening meal for maximum benefit.


Magnesium promotes the relaxation of muscles, so it is better to take it in the evening when it can aid a good night's sleep.


Iron tablets are best taken separately as caffeine and tannins can affect its absorption. However, citrus fruits are particularly good for aiding iron absorption, so consider taking them with a glass of orange juice rather than water.


Take Supplements When it Suits You Best

The most important part of taking vitamins and supplements is taking them at all. Find a time when you will remember to take them, and if you find they are causing digestive problems like indigestion or nausea then try switching to other mealtimes to see if the problem improves.

Do you take your supplements and vitamins at a certain time of day?




Four Foods Rich In Essential Magnesium

by Institute for Vibrant Living

Did you know that nutritional magnesium deficiency may have caused up to eight million sudden coronary deaths in the US between 1940 and 1994? This frightening estimate is based on census data and studies of similar deaths from magnesium deficiency conducted in other countries.

Globally, magnesium deficiency has reached epidemic proportions. In the US, the Dept. of Agriculture reported that only a quarter of 37,000 consumers they surveyed had a dietary magnesium intake that was equal to or exceeded the Recommended Daily Allowance (RDA) - while 39% of those surveyed ingested less than 70% of the RDA.

Four Foods Rich In Essential Magnesium

Magnesium is a vital mineral that is needed for more than 300 biochemical reactions in the body. It regulates enzyme reactions, helps energy production, assists in transporting ions across cell membranes and more. In fact, every one of the body's organs requires magnesium to function properly.

Magnesium deficiencies can lead to anxiety, restless leg syndrome, nausea, muscle cramps, insomnia and other health problems. Although poor diets are partially to blame, the biggest reason for magnesium deficiency is ongoing soil erosion, which has significantly reduced the earth’s mineral content.

If you want to prevent or correct magnesium deficiency through your diet, here are four foods that have still retained their magnesium content:

  1. Kelp - sea vegetables remain the best source of many essential minerals. A cup of kelp contains approximately 121 milligrams of magnesium (30 percent of RDA). Kelp is also one of the best sources of iodine, another mineral in which many people are deficient.
  2. Blackstrap molasses - the roots of sugar cane grow deep into the soil, so it’s able to tap into nutrients that other plants cannot reach. This is the reason why organic blackstrap molasses - the treacle-like byproduct of sugar cane refinement - is so rich in essential minerals like iron, calcium, manganese, selenium, potassium and magnesium. Just one tablespoon of this dark, viscous molasses will provide you with 48 milligrams of easily digestible magnesium.
  3. Cacao - magnesium deficiencies often manifest as chronic chocolate cravings, because cacao beans are one of the most magnesium-rich foods in the world. One cup of powdered cacao beans contains a whopping 429 milligrams of magnesium, or just over 100 percent of RDA. That’s why cacao and cacao products make you feel relaxed and energized after eating them.
  4. Rice bran - rice bran is the world's greatest source of magnesium. Just one cup of this byproduct of the rice milling process contains 922 milligrams of magnesium, or more than twice the RDA. It is also unusually high in manganese, phosphorus, iron and the B vitamins. Like blackstrap molasses, rice bran is an excellent gluten-free nutrient supplement and can be added to cereals, soups, muffins, cakes and other baked goods. In fact, a lot of recipes that incorporate blackstrap molasses can also easily incorporate rice bran, providing you with a double dose of essential magnesium.

Given the many health problems associated with magnesium deficiency, why not add one or more of these nutritious foods to your diet today?

Source: Four Foods Rich in Essential Magnesium.   



Does Vitamin D Deficiency Contribute To Weight Gain?

by Institute for Vibrant Living

For those of you struggling with your weight - do you remember weight-loss experts claiming that the solution was very straightforward - that all you had to do was burn more calories than you consumed?

Easier said than done.

It turns out weight gain and loss are both strongly influenced by many factors, including genetics, gender, age, hormones, stress levels, exposure to toxins and health status. Even social and environmental factors count.

Vitamin D Deficiency |Institute for Vibrant Living

Recently, some studies have linked weight gain to vitamin D deficiency. For instance, women whose vitamin D levels were normalized through supplementation during a diet and exercise program lost more weight.

In another study, the benefits of weight loss - lower blood pressure (BP), lower blood sugar and insulin levels, and lower blood lipid levels - were greater in participants who took calcium and vitamin D during their weight-loss program.

A third study showed that people of Asian Indian decent were much more susceptible to obesity and insulin resistance when they were deficient in vitamin D.

The link between vitamin D and weight loss is not clearly understood. Some health experts have speculated that vitamin D receptors (cellular proteins that specifically bind to vitamin D and help it to carry out its functions inside cells) on fat cells tell them whether they should be burned as energy or stored as excess body weight.

Additionally, brain vitamin D receptors that control metabolism and hunger levels may need enough vitamin D to function properly as well.

Vitamin D has also been shown to reduce systemic inflammation seen in overweight people. In other words, having adequate vitamin D levels lessens the stress of carrying extra body weight.

Besides weight gain, vitamin D deficiency has been linked to depression. The listlessness of depression can lead to inactivity, contributing to weight gain. Vitamin D deficiency has also been linked to poor blood sugar control, contributing to weight gain and diabetes risk.

The best dietary sources of vitamin D include fatty fish such as cod, tuna, mackerel and salmon. Cow's milk and eggs also have vitamin D.

While your skin can manufacture vitamin D from sunlight, this process can be affected by the season, the weather, how far north you live, pollution levels and even sunscreen. This is why most people are encouraged to take dietary supplements to reach the recommended blood levels of vitamin D.

And while adding vitamin D supplements to your diet is a great first step toward shedding unwanted pounds, these lifestyle changes can also help:

  • 30 minutes of exercise five or six times a week
  • Cutting out processed foods and added sugars
  • Eating fruits, vegetables and whole grains, and
  • Replacing animal fats with polyunsaturated and monounsaturated oils present in olive oil, flaxseed oil and avocados.

Source: Does Vitamin D Deficiency Contribute To Weight Gain?   


All Day Energy Greens: Customer Testimonial - Video Blog

by Institute for Vibrant Living

Mickie Molnar shares her experience with taking All Day Energy Greens. To read other testimonials from actual customers, or to place an order that has a lifetime money back guarantee click or go to http://www.ivlproducts.com/Superfoods/All-Day-Energy-Greens-174---The-Best-Energy-Supplement.axd

Superfood Recipes


Best Detox Smoothie

by Health News
Maybe you want to clean up your act a bit, lose weight, and just get healthier overall. While those sound like big, general goals, they all have one thing in common—detoxification. There are many detox plan on the market…and many of them are quite good. But one simple way to detox every day is with a detox drink. Not only is this a simple, gentle solution, but it is delicious as well!

Energizing Elixir
Detox Smoothies

4 ounces carrot or apple juice
4 ounces filtered water
½ to 1 teaspoon powdered vitamin C
1 tablespoon ground flaxseed
1 scoop energy greens powdered supplement
Place all ingredients in a blender and mix well. The taste may through you off a bit at first. If you need to, add a ½ cup frozen berries. But stick with it…it’s well worth it!

All Day Energy Greens Review Video Blog

by Institute for Vibrant Living

Watch the latest customer review of All Day Energy Greens. 
Learn more about All Day Energy Greens here: http://www.ivlproducts.com/Superfoods/All-Day-Energy-Greens-174---The-Best-Energy-Supplement.axd


The Best Heart Health Supplement: COENZYME Q10

by Health News

The Best Heart Health Supplement: COENZYME Q10Coenzyme Q10 or CoQ10 is a vital nutrient and antioxidant made by your body that is needed for cell energy as well as heart, brain and muscle health.

CoQ10 also protects your cells from free radical damage and is particularly important for organs that need large amounts of oxygen, like your heart and brain. For example, clinical studies show that CoQ10 increases heart strength and improves its ability to pump blood.  

As you grow older, your body makes less CoQ10 along with lowered energy metabolism in your liver, heart and muscles. Some drugs may also deplete CoQ10 levels.

The main symptom of CoQ10 deficiency is feeling a lack of energy. Other symptoms include high blood pressure (BP), angina, stroke, irregular heart rate, leg weakness, muscle aches, loss of concentration and lowered immune function.

Statins - drugs that are widely prescribed to lower risk of heart disease via cholesterol and triglyceride reduction - are known to deplete CoQ10 levels. In fact, a common side effect of statins is muscle weakness and pain, most likely because of CoQ10 depletion.

Along with statins, drugs used to treat heart conditions, reduce high BP and manage blood sugar are known to lower CoQ10 levels.

In other words, if you take statins, beta blockers or diuretics for high BP you should find out how they might be affecting your CoQ10 levels and your heart health.

CoQ10 supplementation has been shown to benefit patients with diabetes by improving their heart function and healing diabetic ulcers on their feet. CoQ10 may also help to lower BP and LDL cholesterol levels.

In athletes, CoQ10 has been shown to reduce muscle fatigue and speed up recovery times, along with improving athletic performance. Studies have reported greater improvement in both anaerobic and aerobic exercise with CoQ10 supplementation.

CoQ10 is known to interfere with your body’s response to blood thinners such as warfarin and can decrease your insulin requirement, if you’re diabetic - so it is always a good idea to confer with your doctor if you are thinking of adding CoQ10 to your daily supplement routine.


CoQ10, Your Heart’s Best Friend.


Natural Weight Loss: Benefits of Green Tea

by Health News

You’ve probably read the news stories about the remarkable benefits of green tea.  This centuries-old drink of the Emperors is a powerful antioxidant and has been used to enhance health for thousands of years.  It’s shown to fight heart problems, promote healthy cholesterol and blood sugar and even support healthy cell growth.

Green Tea & Weight Loss

There’s little doubt that if green tea isn’t already part of your daily health regimen, it should be.  But if you need another healthy reason to drink green tea (or take green tea supplements) – here’s another one.  Recent studies suggest that green tea is a remarkable fat fighter, too!  According to food scientists at Penn State University, “green tea may help slow down weight gain and help the fight against obesity.”

Green Tea: The Healthy Difference

 While black tea and green tea both come from the same Camellia Sinensis plant, green tea is not fermented. That’s what helps maintain its light green color.  And while most teas contain antioxidant compounds called polyphenols, green tea is also rich in catechins. Catechins are a type of tannin exclusive to green tea. Catechins act as natural anti-microbials and anti-inflammatories. But science also shows that these catechins may affect the accumulation of body fat too.  Here’s how.

You know how a mechanic gives your car a tune up, so it runs better? Well, the catechins in green tea ‘tune up’ your cells, so your body uses sugars and fats more efficiently. The catechins in green tea may trigger weight loss by stimulating the body to burn calories and decrease body fat.  And they also increase your body’s metabolism so you can burn calories faster.

For example, in a 3-month study reported in the American Journal of Clinical Nutrition, two groups of men with similar weight and body mass index were asked to drink green tea or regular tea. During the length of the study, the men consumed identical breakfasts and dinners. Both groups also controlled their calorie and fat intake, to make sure their diets were as similar as possible.

At the end of 3 months, the volunteers drinking green tea lost over 5 pounds, compared to just 2 pounds in the other group.  Plus, the green tea drinkers also saw a significant decrease in their body mass index, waist size, and total body fat. This was without any changes in diet or exercise.

These results were later confirmed in another study of 60 obese adults. In this study, the group drinking green tea lost a whopping 24 pounds after 3-months!  The reason? The scientists stated that green tea increases energy and fat oxidation…so it increased natural weight loss. 

Other studies suggest green tea may reduce your appetite, or slow the absorption of glucose into your cells – both of which also help keep weight under control.

However, green tea isn’t a magic bullet that will help you melt away pounds in a week. According to researchers at the University of Connecticut, the average weight loss due to consuming green tea was about 3 pounds over a 12-week period, or one pound a month.  That may not sound like much—but it adds up to 12 pounds a year!

Green tea works best along with a healthy diet. Plus, you’ll get even better fat-burning results when you combine green tea with regular exercise.

How Much Green Tea Do You Need?

Studies show that drinking about 4-6 cups of green tea will help ignite your natural fat burners.  However, most people find it easier to take green tea supplements.

Source: http://www.wellnessresources.com/weight/articles/the_effects_of_green_tea_on_weight_management/


Brain Foods: How To Concentrate Better

by Health News

BRAIN FOODS:  HOW TO CONCENTRATE BETTER What are the best brain foods and dietary supplements that can help sharpen your powers of concentration - even enhance your memory, attention span and brain function?

There’s increasing evidence to suggest you can maintain a healthy brain by adding ‘smart’ foods and beverages to your diet.

For instance, caffeine is a popular stimulant that energizes your brain and helps you to focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you an unmistakable buzz - although its effects only last a short while. Not only that, overdoing caffeine can make you jittery and uncomfortable.

Glucose metabolized from sugars and carbs in your diet is your brain's preferred fuel source - which is why a glass of something sweet can stimulate memory, thought processes and mental ability. But go easy on the sugar so it doesn’t pack on the pounds.

Studies show that eating breakfast regularly instead of skipping it improves short-term memory and attention - especially if it contains high-fiber whole grains, dairy and fruits.

Fish is a great protein source that’s also rich in omega 3 fatty acids, essential for brain function and development. Higher levels of dietary omega 3 fatty acids are linked to lower dementia and stroke risks, a slower rate of mental decline and enhanced memory, especially with age. To boost both brain and heart health, consume two servings of fish weekly.

Nuts and seeds are great sources of the antioxidant vitamin E, believed to slow down age-related cognitive decline. Dark chocolate also has powerful antioxidant properties and contains natural stimulants like caffeine, which boost concentration. Up to an ounce a day of nuts and dark chocolate will easily give you all the mental benefits you need without excess calories, fat or sugar.

A diet high in whole grains and fruits like avocados can reduce the risk of heart disease, lower bad cholesterol and reduce risk of plaque buildup - while also enhancing blood flow to the brain. Whole grains also contribute dietary fiber and vitamin E. Not only that, the fat in avocados is the good monounsaturated fat that contributes to healthy blood flow.

Research in animals shows that blueberries protect the brain from damage caused by free radicals, reducing the risk of Alzheimer's disease and dementia. Diets rich in blueberries significantly improved both learning and muscle function of aging rats, making them mentally equivalent to much younger rats.

Lack of essential nutrients can decrease your ability to concentrate. Similarly, eating too much or too little can also interfere with your ability to focus. To fully benefit your brain, always consume a well-balanced diet full of a wide variety of healthy, wholesome foods. 

While initial reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene and magnesium are promising, supplements are really only useful to people whose diet is lacking in specific nutrients. In this respect, health experts are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral and herb combinations.

To boost your powers of concentration, start your day with a meal of 100% fruit juice, whole-grain bread or bagel with salmon and a cup of coffee.

Along with eating a well-balanced meal, experts also suggest the following brain-boosting tips:

  • Getting a good night's sleep;
  • Staying well hydrated;
  • Exercising regularly to sharpen thinking processes;
  • Meditation for clear thinking and relaxed productivity.