Megan Santiago's Blog, page 31
June 30, 2021
5 Reasons You Need Vitamin C for Adrenal Fatigue+ Tips for Healing
Vitamin C is one of the most important nutrients for your adrenal function. It is an essential vitamin that helps regulate your immune system and has many crucial functions in the body. A lack of vitamin c can lead to a wide variety of complications, including anxiety, depression, insomnia and fatigue. This article will discuss 7 reasons why Vitamin C is so important for your adrenal health!
What is adrenal fatigue and what are the symptoms of adrenal fatigue?The adrenal glands are two small glands that sit right above your kidneys. They produce hormones, like cortisol and adrenaline, that help control how the body responds to stressors both physical and psychological. Adrenal dysfunction (also called “adrenal fatigue”) occurs when these hormones become depleted or unbalanced for a variety of reasons such as prolonged illness or chronic sleep deprivation. The symptoms vary depending on what stage you’re at in your adrenals’ cycle:
insomniairritabilitymuscle weaknessanxiety attackslow blood pressure with dizziness upon standing up quickly/standing upright from sitting down too long – even depression!-Adrenaline is released during stressful times; it gives an extra energy when trying to run from danger.
-Cortisol is released during times of stress to mobilize stored energy, provide an emotional buffer and regulate the immune system.
Consuming sugar increases your cortisol production and causes your body to endure more stress.
The worst types of vitamin C for adrenal fatigue are ascorbic acid or sodium ascorbate alone. This is because they have a high concentration that may be hard on your gut lining. Instead, choose one with citrus bioflavonoids such as lemon peel extract or grapefruit seed extract which can actually stimulate the production of cortisol in your adrenals while also balancing inflammation!
Best Sources: The best vitamin c for helping with adrenal dysfunction comes from fruits like oranges, guava, lemons and strawberries all naturally contain vitamin c and other nutrients like potassium among others (even more!)
How does vitamin C help with adrenal fatigueVitamin C deficiency can look like poor adrenal health or chronic stress responses. There are several theories out there that may provide clues to this puzzle.
It is suggested that a lack of vitamin C in your body can cause changes in your brain neurotransmitters such as dopamine. Which have been linked with worsening symptoms of depression (which includes increased sensitivity to emotional stimuli) and anxiety. Other negative moods like anger or hostility.” When you’re deficient in Vitamin C, these hormones get thrown off balance making?
– As mentioned before, vitamin C can help to prevent cortisol from being used up too quickly and it helps with energy.
In addition, vitamin c helps support immune function which is impaired due to prolonged stress. Your body suppresses immune function to allow your body to “fight or flight”.
– People with adrenal fatigue often exhibit low vitamin B12 and other vitamins that are necessary for good energy levels. Vitamin c converts glucose into glycogen more effectively and without being depleted by our constant stressors on the system.”
– The best time to take vitamin c is in the morning dose to not to disrupt sleep at night.
Start by taking 500mg per hour after waking up will get us enough based on how much your stomach can handle.
Does Vitamin C Help Lower Cortisol?There’s no set answer to this question. Studies show vitamin C help lower cortisol levels if taken at the right time and with proper doses.
We have lost our ability to produce Vitamin C therefore we need to consume it.
Foods rich in vitamin C– Foods that are rich in vitamin C include:
citrus fruitsbroccolistrawberriespepperskiwiplumskalesweet potatoesAnother reason to take Vitamin C for adrenal fatigue is it supports the production of neurotransmitters like serotonin and dopamine which help regulate moods and stress.
It regulates blood pressure by binding excess sodium found in salt. It has been shown to improve cardiovascular health through its antioxidant properties and helps maintain healthy teeth through strengthening collagen formation.”
“In order to combat adrenal fatigue we need more than just taking some supplements; there must also be lifestyle changes made.
Supplements that provide vitamin CThe best form of vitamin C for adrenal fatigue is potassium ascorbate because it’s the most bio-available form and does not cause stomach upset like some other forms do, such as sodium ascorbate or crystals. If you have a sensitive gut, make sure to start with small doses (500 mg) until your body can adjust to the larger amounts that will be needed once your adrenals are back on track. The dosage needs to increase over time and may take many months before you see full benefits from treatment due to how long it takes the body’s tissues to turn nutrients into energy again.
Your typical dose is 1000 – 3000mg per day taken in divided doses throughout the day, every two hours. When you are sick it is good to take lots of vitamin c every few hours, doing a vitamin c flush , or drinking vitamin c water.
Vitamin C is important for your adrenal function because it helps produce a healthy balance of cortisol and adrenaline, which regulate sleep cycles, blood pressure, sugar levels and the immune system. Stressful events can reduce your ability to make vitamin C as well as affect how much you need. Supplements are recommended when you have depleted vitamin stores due to stressors such as illness or poor diet choices; however if you’re taking antibiotics be sure not to take extra supplements at this time since they may interfere with antibiotic effectiveness.”
Best Vitamin C For AdrenalsIf you have stomach issues I highly recommend a Buffered C like Life Extension Vitamin C. Powders mixed up to liquids will be absorbed faster than a capsule.
.kt-btns_08c3d1-e0 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_08c3d1-e0 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NowIf you don’t do well with Liquids then I recommend a Vitamin C with Quercetin like the Life Extension Fast-C:
.kt-btns_235723-33 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_235723-33 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NowMy last but not least recommendation is if you know you are not good at taking pills throughout the day. If you do better taking a pill in the morning and not worrying about taking them the rest of the time then this one is for you.
A liposomal Vitamin C is slowly absorbed because it is fat soluble compared to a normal vitamin c which is water soluble. Therefore it stays in your system longer and it doesn’t get urinated out as soon.
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– The best way to maximize vitamin c intake through food is by eating a wide variety of fruits and vegetables every day
– Some foods that are high in Vitamin C include bell peppers, red peppers, oranges, kiwi fruit, broccoli and Brussels sprouts. – When you start feeling run down or tired it’s important not just take some supplements but instead make lifestyle changes as your body needs more than just vitamin c vitamins; there must be an increased level of exercise too if adrenal fatigue has reached this point. You should focus on exercises that provide endorphins like yoga so you
Tips to get enough sleep at nightPutting your phone away.
Going to bed before 11 pm, because your body wakes back up again after 11.
No caffeine or stimulating supplements after 3 pm (including vitamin c, b, or adaptogenic herbs that can be stimulating).
Avoid eating late at night, because if your body is tired it may be sending you signals that you need food. However, if you have eaten at least 3 filling meals during the day, try to avoid giving in to cravings.
Do not eat sugary desserts, soda or tons of water before bed as this can cause you to wake up and need to urinate during the night.
Sleep in a cool environment.
Get exercise during the day, not late at night.
Sunshine can make a huge difference in mood and sleep patterns
If you have a hard time sleeping which is often common with stress, adrenal fatigue and anxiety. I highly recommend you check out my blog post on which magnesium is best for anxiety. Magnesium can help you fall asleep, especially if you have tried other supplements like melatonin and it just isn’t working for you anymore.
What exercises should you do if you suffer from adrenal fatigue?– Try yoga if you enjoy this form of exercise. Yoga exercises help bring down levels of cortisol and increase GABA levels in your brain, so they are perfect for those with low energy as a result of adrenal glands being overworked by high levels of cortisol.
– You should avoid intense forms of exercise such as running or weightlifting while dealing with adrenal fatigue due to the stress these things put on your system (in fact, any kind of strenuous activity may be too much). If you do want some type of physical workout then try walking or strength training that is slow and controlled movements for shorter durations.
– Try to limit your caffeine intake as it stimulates the production of cortisol. Limit coffee, tea and energy drinks. Stick to green or white teas for those with adrenal fatigue.
– Avoid alcohol consumption altogether if you are dealing with adrenal exhaustion due to the high levels of stress this puts on your body which can make symptoms worse. Consider eliminating any other type of stimulant from your diet such as sugar, foods containing additives, MSG, etc., too since these things all increase cortisol levels in the blood stream and should be avoided by people who have low energy due an overproduction of cortisol caused by their exhausted adrenal glands.
What is Adrenaline?Adrenaline is a hormone that helps maintain normal functions and gets the body going in the morning. It is also known as epinephrine and it helps to control heart rate, blood pressure, breathing rates, and body temperature.
– Adrenal fatigue can lead to headaches/migraines or muscle pain/stiffness in addition to chronic illnesses such as fibromyalgia or autoimmune disorders like lupus.
The best form of vitamin c for adrenal fatigue: not all forms of vitamin c are created equal! Take Vitamin C with bioflavonoids together which will maximize absorption into your system without creating any stomach issues. You should also be sure not only use natural sources containing vitamin C but those
ConclusionAdrenal fatigue is a condition that develops when the adrenal glands are overworked and under-rested. This can happen for various reasons, including chronic stress or obesity to name just two. Symptoms include low energy levels, sugar cravings, heavy menstrual cycles in women, insomnia (or interrupted sleep), and muscle weakness.
In order to combat these symptoms naturally, you should try supplementing with vitamin C on a regular basis as well as incorporating foods rich in Vitamin C into your diet like oranges & strawberries! If you want to learn how I alleviate my own anxiety naturally check out my course “Holistic Anxiety Relief”.
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May 8, 2021
DHA Deficiency Symptoms: Superior Nutrients for Mental Health
Do you know what DHA is? DHA stands for docosahexaenoic acid, and it’s a type of omega 3 fatty acid that your body can’t produce. This means you need to consume it through diet or supplements! Research has shown that DHA deficiency symptoms include fatigue, dry skin, depression, and more. If this sounds like you, read on to learn about the DHA deficiency symptoms.
What is DHA and What Does it Do?DHA makes up part of the gray matter in our brains. Habitual consumption of DHA has been shown to decrease the risk for Major Depressive Disorder and Bipolar Disorder. DHA deficiency symptoms left untreated can lead to many different mood disorders.
This essential fatty acid makes up 15% of the fatty acid composition in the prefrontal cortex which is responsible for our personality, decision making, and social interactions. (McNamara, 2010)
It is essential for brain development in babies and young children. Dha deficiency can create an imbalance in dopamine and serotonin (feel good neurotransmitters).
The essential fatty acid DHA has neurotrophic and neuroprotective properties.
What are DHA deficiency symptoms?Dry SkinFatigueDepressionDelays in Brain Development (more common in children)ADHDAggressive HostilityAlzheimer’sIncreased Risk for Heart DiseaseLow energy/mood swings/depressionTrouble remembering things or feeling anxious all the timeBrain inflammation
Dry Skin – DHA helps maintain healthy skin by reducing inflammation. In addition, it increases moisture levels within your skin cells while making it less susceptible to irritation. from other agents like sunburns, cold air,
Fatigue can be a symptom of both a lack of sleep as well as an omega-three deficiency.
A large number of people who show signs of DHA deficiency also have low levels of serotonin because the neurotransmitter is derived from essential fatty acids (EFAs), including docosahexaenoic acid (DHA).
How to treat a DHA deficiencyTaking a supplement that contains DHA is an easy way to fight the deficiency symptoms. If you’re looking for one, consider taking Nordic Naturals® DHA with EPA Fish Oil.
It may take up to two months of supplementation before signs and symptoms of DHA deficiency are alleviated. It’s important not to discontinue use when there has been some improvement or after only a few weeks as this can lead back into deficiencies.”
Eating a well-balanced diet containing DHA rich foods like fatty fish, eggs and nuts can also help fight DHA deficiency symptoms.
DHA is an essential fatty acid, meaning that the body cannot produce it on its own. This means we need to get DHA through our diet or from supplementation.”
“Essential Fatty Acids (EFAs) are important for many functions in your body including controlling inflammation levels and cardiovascular health.”
DHA for Mood Disorders“Signs and symptoms of depression may worsen in people with DHA deficiency. Another nutrient that you may be deficient in is niacin (vitamin b3) I have a blog post about how to know if you need niacin for depression, click here to read.
Individuals with mood disorders have been shown to have an increase in white matter in their brains and a decrease in gray matter. White matter in the brain is where the matter is wearing down due to mental disorders or brain aging.
Furthermore bipolar disorder, has been shown to have an increased amount of white matter.
Consumption of DHA helps the brain protect itself from oxidative stress which can cause brain aging and inflammation in the brain.
DHA Deficiency CAN Lead to Anxiety Disorders“Anxiety has been linked to omega-deficient diets ever since the accurate identification of its signs and symptoms began being investigated.”
The Symptoms of Omega Deficiencies are Reduced Mood, Cravings, Memory Issues etc.
In general EFAs have an effect on your memory as well. They help improve brain function by providing a steady stream of energy which stimulates nerve cells to increase firing rates leading them into quicker action. On top of this they boost neurotransmitters like serotonin and dopamine or GABA (gamma-aminobutyric acid)
The 3 Best Supplements to Avoid DHA Deficiency SymptomsA fish oil with both EPA and DHA is most beneficial to help fight inflammation and support your mental health.
A fish oil I love is this one by Natural Factors that is higher in DHA & EPA RxOmega-3 900mg EPA/DHA with Vitamin D compared to many other fish oil supplements. Click the image below to purchase this fish oil that is over 75 servings so 2.5 months worth if you take 2 per day. Even at 900mg of omegas per day, I highly recommend taking at least 2 softgels in order to get therapeutic benefits of fish oil.
It is important when shopping for a fish oil supplement to add together the amount of “DHA” plus “EPA”. Some fish oils will say something like “total omegas” or 1,000mg of fish oil but that is how much fish oil provides you with a certain amount of omegas.
Another great brand I love is Life Extension, every product is backed by science. Every single one of their products you can find a medical journal to back up the science behind the formula.
Next is the Super Omega-3 EPA/DHA w Sesame Lignans and Olive Oil, which is has olive oil to promote heart health in addition to brain support and fighting inflammation. The lignans help prevent free radical damage that can cause further cell damage and aging in the body.
Life Extension Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract (120 Softgels) Our best-selling Super Omega-3 EPA/DHA formula is an IFOS? 5-star certified fish oil packed with EPA and DHA fatty acids, olive polyphenols and more to promote heart health, brain health, and beyond.. Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract, 120 softgels.kt-btns_18b895-89 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_18b895-89 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy Super Omega NowMAKE SURE it says “300mg DHA, 300mg EPA” instead of 600mg of Fish Oil
This way you know how much dha you are actually getting!
If you have issues with the absorption of nutrients, you may want to try a liquid fish oil (trust me they don’t taste bad).
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Barlean’s Omega 3 1,500mg EPA/DHA is a liquid fish oil that can be given to children as well. It is absorbed faster and can be given to the whole family, it is very high in omega 3s and is lime flavored so you don’t have to worry about a fishy taste. My daughter thinks it is pudding and asks for more (she’s 4)
Fatty fish: Salmon, trout, mackerel, tuna.Eggs: Organic fre-range eggs are a great source of DHA Grass-Fed ButterChia SeedsFlax SeedsHemp SeedsGrass-Fed BeefWhat Foods Should I eliminate to Avoid DHA Deficiency?Refined grains: Foods made with refined flour are not a good source of DHA.Sugar: Avoid sugar at all costs to protect your health and avoid deficiencies from developing.”“Refined carbohydrates have high glycemic indices that can lead to spikes in blood sugars, which will then cause insulin response in the body.”
“Sugar is also bad for our bodies due to its addictive properties as well as it’s inflammatory effects on the immune system over time. The more we eat, the worse it becomes!”
Processed foods: Avoid processed, packaged and fried foods because they are high in unhealthy fats.”“Processing can also damage the oils making them less healthy than their non-processed counterparts. The more we eat these types of food, the worse it becomes!” “Healthy fats such as Omega-s or MCT oil should be consumed.”
Artificial sweeteners: Excessive consumption of artificial sweeteners linked to chronic health conditions like obesity and diabetes”.ConclusionIf you struggle with a mood disorder such as bipolar disorder, anxiety or major depressive disorder, I highly recommend doing a blood test to see which nutrients you are deficient in. In the meantime, I hope you increase your consumption of Omega 3s in your diet and you supplement with a clean, 3rd party tested Omega 3 supplement. If you would like to learn more about natural ways to cope with depression, check out my article about everything you need to know about taking methlyfolate for depression.
Do you go to therapy and you still struggle feeling better?
Maybe it’s because it’s a chemical imbalance.
If you want to know if you have low serotonin, dopamine or Gaba I highly recommend getting a Neurotransmitter panel done.
This can be administered at home and is sent in to a lab and your results are emailed to you. Then you can have a better idea as to what your brain may be lacking, keeping you from achieving goals in therapy you thought you would have hit by now.
Life Extension Neurotransmitter Panel, Comprehensive Urine Test This comprehensive Neurotransmitter Panel provides significantly greater detail regarding the creation and metabolism of our neurotransmitters. . Neurotransmitter Panel (Comprehensive) Urine TestReferences:
McNamara, R. K. (2010). DHA Deficiency and Prefrontal Cortex Neuropathology in Recurrent Affective Disorders. The Journal of Nutrition, 140(4), 864–868. https://doi.org/10.3945/jn.109.113233
https://www.webmd.com/brain/white-matter-disease
The post DHA Deficiency Symptoms: Superior Nutrients for Mental Health appeared first on Holistic Momma.
May 5, 2021
Vitamins for Adrenals: The Secret to Preventing Severe Fatigue
The adrenal glands are located on top of the kidneys and produce hormones that help regulate blood pressure, heart rate, and other bodily functions. These glands also release adrenaline as a response to stress. When these glands become overworked or under-rested, they can cause fatigue and other symptoms such as anxiety, depression, weight gain or loss, trouble sleeping at night due to insomnia, or waking up feeling unrefreshed in the morning. In this article, we will discuss 11 vitamins for adrenals that will help your body stay healthy with less fatigue.
Vitamin A is necessary for healthy skin, hair growth, eye function, reproduction health (men & women), immune system function. Vitamin C combats free radicals which damage cells throughout your body while helping with wound healing; it also helps build strong connective tissue.
What is the adrenal gland and what does it do for you?The adrenal glands are two small endocrine glands that sit atop your kidneys. They produce a number of hormones, most notably cortisol – which helps to regulate blood sugar levels (insulin sensitivity), stress responses in all tissues of the body including the brain, as well as sex hormone production.
The primary function of these tiny organs is to help regulate your response to stress both physically and mentally by producing these important hormones needed for our bodies survival systems when faced with ongoing or acute physical trauma such as illness, injury, childbirth etc.
Adrenals also release adrenaline during moments of fear/stress and anxiety to increase heart rate so we can either fight-or-flight from dangerous situations.
A prolonged feeling of this fight-or-flight can cause increased anxiety and lean to adrenal fatigue. This is why you need to know what are the best vitamins for adrenal fatigue in order to avoid burnout.
How to test Adrenal FunctionYou can go to your doctor and tell them you have all the signs and symptoms of adrenal fatigue and you want to confirm this diagnosis. However, a lot of times doctors want to be in charge of your health and don’t allow you to have a say. So they may not order you blood work upon request unfortunately.
If that is the case, don’t worry. Life Extension has many blood tests, including hormone panels, adrenal panels, etc.
How does it work?
You order a test online from Life Extension for the Adrenal Stress Profile Saliva Test It gets shipped to your homeYou follow the instructions & you mail it to the labYou get your results e-mailed to youEASY PEASY!!
If you want to order the Adrenal Stress Profile Saliva Test from Life Extension then click here, or to order other blood tests click here.
Life Extension Adrenal Stress Profile Saliva Test
The Adrenal Stress Profile includes tests for saliva levels of the antibody secretory IgA (SIgA), the hormone DHEA and four measurements of cortisol.. Adrenal Stress Profile Saliva Test
The importance of getting enough sleepSleep is important for adrenal function. Inadequate sleep can increase stress hormones and weaken your immune system.
Insomnia is a condition that affects the quality of one’s sleep by not being able to fall asleep or stay asleep long enough for an adequate amount of time. Insomnia may also have symptoms such as difficulty sleeping, waking up too many times during the night, feeling unrefreshed when you wake up in the morning or waking before dawn.
You should aim for at least seven hours per night!
Studies show insomnia has been shown to increase the risk of heart disease. This is the case with a short duration of sleep or poor quality of sleep. (Lao et al., 2018)
Quality sleep and good sleep hygiene is essential to help your body better cope with stress.
Heart disease is the leading cause of death in America and there are preventative measures we can take. Such as exercising, consuming organic, antioxidant, and nutrient-rich foods, meditating, and getting enough sleep.
How to eat a healthy diet to help your adrenal glands function properly– Having a healthy diet is not only about what you should avoid, but also the key nutrients your body needs. A well balanced and complete nutritional plan will help support your adrenal function – with some of the most important being Vitamin C, B Vitamins, Magnesium and Boron.
Greens, such as spinach, are a great way to get these vitamins in your diet because they provide high levels of magnesium which is needed for hormone production from both the adrenals gland as well as all other tissues within our bodies that need it to perform at peak capacity; including muscles! Eating whole foods like this helps ensure we’re getting enough essential fatty acids for hormonal balance too especially docosahexaenoic acid (DHA) found in higher amounts in fish and algae.
– Foods that help with adrenal health, including vitamins such as B complex vitamins which include riboflavin, pantothenic acid, vitamin C, folic acid.
Also, minerals like calcium or magnesium may be needed based on your diet and lifestyle. Supplementing with liquid minerals from companies like Ortho Molecular Products or Trace Minerals Research Incorporated. These liquid minerals can be added to your water or juice and are absorbed faster than capsules or tablets.
Foods that worsen adrenal gland function– Sugary foods or drinks: Sugar can cause a spike in blood glucose levels which the adrenal glands will need to balance. This high and low fluctuation in sugar is hard on your body, especially since this process also uses up other vitamins for Adrenals like Vitamin B12.
– Caffeine: Caffeinated beverages such as coffee, tea, soda, and energy drinks are all things that should be limited while you’re healing from an adrenal issue because they may worsen symptoms caused by fatigue. Not only do these products contain caffeine but many of them have sugars too!
Coffee has about 150mg per cup (any type) so it’s important to limit intake if you know it exacerbates your symptoms due to its overstimulation of the adrenals.
– Alcohol: Like caffeine, alcohol can disrupt sleep and cause dehydration which will make symptoms of fatigue worse! It’s important to stick to one drink or less per day if you’re recovering from a sluggish adrenal gland issue.
Also, toxins in alcohol that is sugary and non-organic can feed into anxiety and cause adrenal fatigue.
What Vitamins are Essential For Adrenal Function?– Vitamin A – This vitamin is an antioxidant that helps to fight off free radicals in the body. It also supports healthy skin and mucous membranes, which can be helpful for those experiencing chronic fatigue from adrenal dysfunction or depression. Foods high in this are carrots, spinach, kale, broccoli and sweet potatoes
– Vitamins C & E – These two antioxidants help protect against oxidative stress on cells as well as aging of tissues (including the brain). They also act like a natural antihistamine by blocking histamine release triggered by allergies or stressful situations.(foods rich in these vitamins: oranges, strawberries, grapefruit)
– Magnesium – The mineral magnesium has many roles including calming muscle spasms and regulating blood sugar levels
. (foods rich in this: spinach, almonds)
– Iron – This mineral is an essential part of the process that regulates cellular energy production and healthy red blood cells. It also helps carry oxygen to all parts of your body including brain cells. This can be helpful if you feeling fatigued from adrenal dysfunction or depression. Foods rich in iron are beef, green beans with bacon bits, and black-eyed peas.
These vitamins for adrenals help support a good night’s sleep as well as support for our immune system.
The Best Vitamins for AdrenalsMagnesium is by far one of the best vitamins for adrenals, this is because magnesium helps you sleep better and it helps lower your cortisol levels. Taking it before bed, when your body may begin to wake you up more before bed due to cortisol, the magnesium can counteract that.
Life Extension’s Vitamin C & Magnesium is AMAZING for Adrenal Health, considering they both are needed to help our adrenals and thyroid function. If you are frequently constipated, this Vitamin C & Magnesium combo is great to help things moving. But don’t think you will be glued to the toilet every time you take it. Take the one scoop that is recommended and adjust accordingly.
Life Extension Effervescent Vitamin C Magnesium Crystals (180 Grams) Unlike other products that provide relief from occasional constipation, this product uses vitamin C and magnesium carbonate.. Effervescent Vitamin C Magnesium Crystals, 180 grams
Life Extension Adrenal Energy Formula (120 Vegetarian Capsules) Adrenal Energy Formula combines four stress-modulating extracts: holy basil, cordyceps, bacopa, and ashwagandha. Each scientifically validated to help support a healthy response to stress.. Adrenal Energy Formula, 120 vegetarian capsulesAdrenal supplements just like many other supplements take time to make a noticeable difference. This is because years of trauma, stress, and malnourishment can not be fixed overnight.
If you aren’t sure which magnesium to take, read my article on the Best Magnesium for Anxiety. Or another popular article is Magnesium Glycinate vs. Bisglycinate, what is the difference and which should you take?
Other ways to support healthy adrenals– Healthy lifestyle choices such as a healthy diet, adequate sleep, exercise, and avoiding stress. These habits are essential for everyone’s health but especially important for those with adrenal dysfunction or depression.
– Avoiding alcohol, caffeine, and other substances that may adversely affect the body’s stability should be avoided. This goes for anyone struggling with fatigue or a mood disorder such as depression.
Something like drinking may be fun and alleviate symptoms short-term, but long-term it can lead to negative effects. This can also be because alcohol depletes Vitamin B1 known as thiamine. Depleting B-vitamins can cause memory loss, due to overconsumption of alcohol.
Minimizing sugar consumption, as sugar increases cortisol in the body and can cause your body to be more stressed out.
In summary, your adrenals by getting good quality sleep, take a hot bath to reduce stress and muscle tension. Playful activities such as time with pets or kids are also great because they help you relax and have fun!
ConclusionIf you are feeling the effects of stress, it may be time to take a look at your lifestyle habits. Consider how little sleep or too much caffeine might be affecting your adrenal glands and causing them to function poorly. Eating a healthy diet with plenty of vegetables and fruits can support proper adrenal gland functioning. Supplements like Vitamin C, B vitamins, D3 Vitamins, Omega 3s, and Magnesium have been found to improve adrenals as well. Another way we can help keep our body balanced is by getting enough exercise every day. Even if that means walking around the block for 10 minutes!–and decreasing any other sources of chronic stressors in life such as people who do not add to our lives.
References:
Marissal-Arvy, N., Hamiani, R., Richard, E., Moisan, M. P., & Pallet, V. (2013). Vitamin A regulates hypothalamic-pituitary-adrenal axis status in LOU/C rats. The Journal of endocrinology, 219(1), 21–27. https://doi.org/10.1530/JOE-13-0062Re...
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May 1, 2021
Pantothenic Acid for Adrenal Fatigue: The Best Hidden Secret
Pantothenic acid is a water-soluble vitamin that is essential to many bodily functions. The symptoms of pantothenic acid deficiency are fatigue, muscle cramps, irritability, and insomnia. It’s important to get enough pantothenic acid because it helps the body make energy from food into adenosine triphosphate (ATP). Pantothenic Acid also helps maintain healthy skin by providing structural integrity for cell membranes and synthesizing proteins in the skin cells. The benefits of taking pantothenic acid include improving adrenal function, promoting normal growth and development of children, reducing inflammation and strengthening tissues by allowing joints to move freely without pain or stiffness
What is adrenal fatigue?The adrenal glands produce a variety of hormones that help regulate the stress response, blood sugar levels, and reactions to injury. These hormones are called corticosteroids.
When the gland is over-stimulated (such as during an increase in physical or emotional demands) it becomes fatigued which can lead to symptoms such as fatigue, irritability and insomnia among others.
https://media.giphy.com/media/3HEMS9J...A pantothenic acid deficiency will worsen these symptoms while taking pantothenic acid supplements could relieve them by supporting natural hormone production from the adrenals. Increasing your consumption of pantothenic acid for adrenal fatigue can help minimize symptoms and prevent further stress and anxiety.
Pantothenic acid helps support normal growth and development of children including healthy skin structure, reducing inflammation and strengthening tissues for easy movement without pain or stiffness; strengthens hair follicles yielding thicker
Symptoms of adrenal fatigueSymptoms of adrenal fatigue include fatigue, irritability, and insomnia among others.
Prolonged weakened immune system, cravings for sugar and salt, a constant state of fight-or-flight. Difficulty waking and more energy in the afternoon could be a sign of adrenal fatigue or a thyroid disorder.
– Side effects of adrenal fatigue: feeling worse before getting better after starting supplement use with extreme fatigue as a possible symptom in some cases – though rare at any dose level.
Causes of adrenal fatigueExcessive stress levels from work, school or your home life can lead to adrenal fatigue.Poor sleep and eating habits are also a cause of this condition.Having an autoimmune disorder like rheumatoid arthritis is another possible factor for the development of adrenal fatigue.Nutrient deficiencies that go unresolved increasing the stress on the bodyConsuming foods and supplements rich in pantothenic acid for adrenal fatigue can help your body be more properly equipped to deal with physical, mental or emotional stress.
How do I take pantothenic acid for adrenal fatigue?Adrenal fatigue is a condition that affects many people all over the world. There are several reasons you might want to take pantethines (vitamin b) with vitamin c or vitamins b complex instead: side effects, effectiveness against diseases.
If you are overly stressed or even anxious, there are other vitamins you could be deficient in that you may not be aware of. Magnesium is a common mineral that people are deficient in, because our soil is not as nutrient rich as it once was. Plus the Standard American Diet typically consists of highly processed, quickly made foods that are preserved to last for decades.
Consuming organic foods rich in B-vitamins and Magnesium is a great way to help your body function properly without putting itself into fight or flight mode.
If you have heard about Magnesium and you are not sure what form to take or what a quality brand is, don’t stress my friend! I wrote a blog post that answers all of your questions about what is the Best Magnesium for Anxiety.
Foods High in Pantothenic AcidIt’s important to eat foods that have pantothenic acid as it helps with energy production and metabolism among other things. Different types of food contain pantothenic acid but those listed below have more than others:
certain animal meats (especially liver) whole grainsbroccoli avocadospeanutsAtlantic Salmonshiitake mushrooms potatoeslentilsFor a list of other foods high in pantothenic acid click here.
Pantothenic Acid vs B-complex vitamins– Pantothenic acid is a water-soluble vitamin with three important metabolic functions: (i) it serves as an essential part of coenzyme A to allow for oxidation reactions; (ii) acts as a precursor to CoA, which joins acetyl groups from AcetylCoA or beta-keto acids together into choline, pristanate, crotonine or adipate; and (iii) assists lipases in synthesizing fatty acids.
Pantothenic Acid vs Vitamin B – Pantethinics are more effective than Vitamins B because they can cross the blood-brain barrier. The blood-brain barrier protects the brain from bacteria and viruses while allowing vitamins, minerals, and amino acids to pass through to the brain.
Where should I buy pantothenic acid supplements?Always look for products that come from quality brands. These brands have clean ingredients and that are 3rd party tested and backed by science. Buying just any random brand could cause you to consume fillers, heavy metals and weaker products.
You can take pantothenic acid by itself and purchase it from a quality brand like Life Extension. They create all their products based on science with studies from medical journals to back up every single product . A brand that I truly trust with regulation that is done to make sure their products are high quality and pure.
A B-complex like the Life Extension BioActive Complete B-Complex contains pantothenic acid along with other b vitamins. These B vitamins are all essential for fighting stress, anxiety, depression while supporting mental health. You can read about another B Vitamin called Niacin that helps both with depression and anxiety here.
Life Extension BioActive Complete B-Complex (60 Vegetarian Capsules) Be all that you can ?B? with an energized body and sharp mind. Our BioActive Complete B-Complex offers the full spectrum of vitamin B benefits, in a highly absorbable formula. . BioActive Complete B-Complex, 60 vegetarian capsules.kt-btns_d92e5c-b8 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_d92e5c-b8 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_d92e5c-b8 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy Life Extension’s B-ComplexConclusion If you’re feeling run down and tired, your body may be telling you that it needs more pantothenic acid. Pantothenic acid is a crucial vitamin for the adrenal glands to produce hormones like cortisol, which control energy levels in the body. It can also help with stress management by regulating blood sugar levels as well as cholesterol and triglyceride production. Sounding familiar? You aren’t alone!
I understand how difficult managing this condition on your own can be. So I recommend all-natural supplements from a quality brand like Life Extension containing quality ingredients without any side effects or artificial additives. Designed specifically for people who suffer from Adrenal Fatigue Syndrome (AFS). Try 100% guaranteed solution risk-free today.*
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April 30, 2021
How to Tell if You Need Niacin for Depression
Niacin is a water-soluble B vitamin that converts in the body to nicotinamide adenine dinucleotide (NAD). Do you feel like no matter what you do, it’s just not enough? Is your depression getting in the way of your day-to-day activities and relationships with friends and family? Niacin is a vitamin that can help relieve depressive symptoms. This blog post will teach you how to tell if Niacin could be helpful for your depression.
Also if you struggle with anxiety, it is very common as they often go hand in hand, causing ups and downs in mood, click here to read about Niacin for Anxiety.
What is Niacin and How Does It Work for DepressionNiacin, also known as vitamin B3, has been used since the 1950s to help people with low levels of serotonin (a brain chemical that regulates mood). The use of this vitamin was first studied by Dr. Abram Hoffer who found it helped patients with schizophrenia and other mental disorders feel better about themselves and their lives.
Nevertheless, there are still some people who believe they benefit from taking these high doses because they notice improvements in energy levels or skin conditions like acne or dry skin after starting a regimen of supplementation.
Why you might need niacin for depressionNiacin is a vitamin that plays an important role in the metabolism of glucose. It also helps to maintain healthy skin and nerve cells, so it’s no wonder niacin supplements are often used for treating high cholesterol, depression, and diabetes.
NAM can be converted into NAD+ in different circumstances. If there is a lot of NAD+, then it will help your body work better. This will make you healthier and stronger, and make you feel better too.
You need niacin for depression because Niacin helps convert food into energy and affect the way your brain uses serotonin
Niacin is a water-soluble B vitamin that converts in the body to nicotinamide adenine dinucleotide (NAD) which is essential for metabolism. Niacin affects how efficiently you metabolize sugar, as well as influences the function of many other systems within your body. It also plays an important role in maintaining healthy skin cells, hair follicles, and nervous tissue. Niacin can help with depression due to its ability to effectively regulate serotonin levels. Serotonin deficiency may result from low dopamine or norepinephrine levels – both chemicals directly related to mood regulation
You need niacin for depression because it helps alleviate symptoms that may keep you from completing your everyday tasks.
However, there are some side effects to be aware of when taking niacin supplements- such as flushing or itching- that make it difficult for some people to take them regularly. If you’re struggling with high cholesterol, depression, or diabetes and want to try out a natural supplement without these side effects- then I recommend giving niacinamide (a form of niacin) a try!
Signs That You May Need More Niacin In Your Diet
If you experience any of the following signs then you may be deficient in Vitamin B3:
FatigueConstipationVomitingAggressive or Suicidal BehaviorThese are just some of the signs/ symptoms of niacin (vitamin b3) deficiency.
* You have been diagnosed with a mental illness that impacts your mood. Niacin can help improve the symptoms associated with depression, anxiety, and bipolar disorder.
* Your diet does not include many of the foods listed as excellent sources of niacin such as sunflower seeds, peanuts, dairy products (particularly yogurt), and organic sprouted whole wheat breads or pasta
* When taking medication for an ongoing mental health condition it is common to take higher doses of niacin as well. This may cause some side effects including digestive problems like diarrhea or nausea which will be alleviated by adding in Niacin.
If you think that one reason why you should consider taking a niacin supplement.
Where to buy high-quality, affordable niacin supplements onlineWhole Foods Market is a reliable place to buy niacin, Life Extension is a high-quality, science-backed supplement brand that makes niacin and no-flush niacin.
Buying from Amazon is an affordable way to purchase vitamins, just make sure the seller has great reviews before purchasing. You want to make sure the product is definitely a genuine product. If you would like to purchase from Amazon click here.
Life Extension is a supplement brand that puts out tons of science to back up ever single one of their products. They are 3rd party tested, even though people say supplements are not regulated, that’s 100% NOT TRUE. Now you might buy from some random company in another country that is not 3rd party tested.
However, if you purchase a supplement from Life Extension, you get a free magazine subscription for a year. If you bought a $5 niacin or a $5 vitamin d supplement, you would get a free science-backed magazine. They also allow you to speak with their wellness specialists (which I use to be one) completely free to you!
If you want to check out Life Extension, then buy their niacin below and you will never look back.
Life Extension Vitamin B3 Niacin – 500 mg (100 Capsules) Our best-selling supplement for supporting already-healthy cholesterol levels contains niacin, which is crucial for supporting the healthy metabolism of glucose, fat and alcohol.. Vitamin B3 Niacin, 500 mg, 100 capsules.kt-btns_aa75e5-a3 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_aa75e5-a3 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_aa75e5-a3 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NowHow to Take Niacin SupplementsTake the Life Extension Niacin supplements with food or before bed if you are concerned about the niacin flush.
Niacin supplements can cause a mild tingling sensation called the niacin flush. Niacin is water soluble and need to have some liquid in order for it to be absorbed properly into your bloodstream, so make sure you stay hydrated while taking these supplements.
Vitamin B3 should not be taken together with certain medications like aspirin, ibuprofen or other NSAIDs because they may prevent the absorption of this vitamin. If you are on prescription medication such as antidepressants or blood-thinners then consult with your medical doctor before starting any supplement regimen including Niacin
You also want to avoid using alcohol when trying to treat depression – excessive alcohol use increases serotonin levels but ultimately decreases dopamine levels which will lead back towards depressive symptoms.
Side Effects of Taking Too Much Niacin for Depression or Not EnoughTaking too much niacin can cause a strong flush or even an ulcer. Not getting enough niacin can lead to high cholesterol and blood pressure problems
The Niacin Vitamin for Depression Relief: What Is Niacin? – Individuals who are looking for a way to naturally help with their depression may want to look at the benefits of Niacin, which is also known as nicotinic acid that converts into NAD in the body.
There are many cases where this vitamin has been found effective especially when it comes to those individuals who have symptoms of psychosis such as delusions and hallucinations.
Those who suffer from bipolar disorder have found relief by taking this supplement because most likely they had low levels of serotonin before treatment was begun with medication (most often antidepressants).
Niacin works similarly to an SSRI which are antidepressants that block the MAO-B which helps to increase serotonin.
Who should avoid taking niacin for depression?– Niacin is not recommended for people who are suffering from peptic ulcers, gout (the condition where uric acid crystals accumulate in the joints), high cholesterol levels or diabetes.
It should also be noted that those individuals who have had a history of liver disease may want to avoid this supplement because it can cause complications such as bleeding disorders. If you currently take medication that inhibits vitamin B synthesis then niacin supplements could interfere with your dosage and there has been some evidence linking taking too much niacin alongside statins – medications used to lower cholesterol – can increase one’s risk of developing type II diabetes.
ConclusionDepression is a real illness that many people deal with. If you’ve been trying to find the right treatment for your depression, it’s important to know what niacin can do for you.
Niacin serves two purposes in the body- first, as we mentioned above, it helps produce energy from food so that your cells have more available resources; secondly it also helps support healthy blood sugar levels (which are key if you suffer from diabetes). If you struggle with depression, check out my blog post on
But wait! There’s even more good news! Taking niacin supplements can improve mood and alleviating symptoms of depression because it has an effect on serotonin production – which plays a role in regulating moods.
References:
Song, S. B., Park, J. S., Chung, G. J., Lee, I. H., & Hwang, E. S. (2019). Diverse therapeutic efficacies and more diverse mechanisms of nicotinamide. Metabolomics : Official journal of the Metabolomic Society, 15(10), 137. https://doi.org/10.1007/s11306-019-16...
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Why Niacin for Anxiety is Better Than Other Routes
You know what it’s like when you feel that tightness in your chest and a sense of panic starts to overcome you. You can’t seem to focus on anything other than the anxiety that is building up inside of you. It doesn’t matter if it’s because of something really stressful at work, an upcoming event or just general worry about day-to-day life – we all get anxious sometimes. The great thing is that there are things we can do to naturally calm our nerves and relieve some stress on our body! One way is by taking niacin for anxiety, which has been shown to help individuals cope with their symptoms better than medication alone. In this blog post, I will discuss:
-How to take niacin for anxiety and the benefits of taking it
-Niacin is a safe substance with only minor side effects when taken in appropriate doses – but high doses can cause serious damage. That’s why starting out low and working your way up is highly recommended!
-That buying good quality, affordable Niacin supplements online is easy. This allows people who suffer from Anxiety to get inexpensive relief at home without having to leave their house or go into public places like other stores that sell overpriced products found there.
Niacin vs. NiacinamideNiacin or Niacinamide are known as Vitamin B3 and the coenzymes or the active forms are known as both nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Coenzymes are required to help an enzyme function, either to initiate it or aid in its functioning. There are numerous reasons to take niacin for anxiety, but one reason is that it works for all different types of Anxiety.
Niacin is a type of vitamin B that helps to regulate cholesterol levels as well as the flow of blood cells and nutrients around our body. When taken in higher doses than the recommended level, it can help with anxiety by causing vasodilation – this means that niacin causes our blood vessels to dilate (open up) which sends more oxygen-rich blood through them.
This makes us feel less frazzled because there’s an increased supply of blood flowing into vital organs like your brain and heart. It also has been shown that taking Niacin for Anxiety reduces “fight or flight” hormones such as adrenaline, cortisol, epinephrine, and others!
Anxiety disorders such as OCD, Generalized Anxiety, and Panic Disorder can be improved with Niacin supplementation. Since B-vitamins are water-soluble, your body will urinate out whatever is not used by the body.
In addition to using niacin for anxiety, Pellagra is a condition caused by a severe deficiency in Niacin or Vit B3. Common symptoms of Pellagra are dermatitis, dementia, and diarrhea.
How much niacinamide should I take for anxiety?A study showed anxiety sufferers took 2,000-2,500mg of Niacinamide consistently and it relieved their anxiety. Anxiety sufferers gained relief due to the Benzodiazepine-like effects which were increasing Serotonin levels.
If someone is deficient in Vitamin B3 then supplementation could help alleviate anxiety symptoms.
A study showed that taking 6,000mg or more of niacin could cause nausea, and it is common for B Vitamins to make your urine a bright color.
If you suffer from anxiety, there are many different articles on supplements, nutritional and lifestyle recommendations for Coping With Anxiety here.
Niacin FlushNiacin flush is a common side effect when consuming niacin, it is caused by the blood vessels dilating.
The Niacin flush is a feeling in your skin that causes it to gain a redness and tingle a little. It is totally normal, do not think you are allergic or you purchased a bad product, it is unfortunately normal.
Some niacin supplements are “no-flush niacin” such as niacinamide. However, there is a benefit for the flush, since it is a vasodilator it can help improve circulation. Which is beneficial for heart health, and detoxing.
Tips for minimizing flushing is to take a smaller dosage, eat food and then take the rest. This can help slow the digestion and minimize the flush. Or you can take it before you go to bed to avoid feeling the flush.
Best Niacin for Anxiety
.kt-btns_503e69-2b .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_503e69-2b .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_503e69-2b .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy Now
.kt-btns_623af5-a8 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_623af5-a8 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_623af5-a8 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NowLife Extension Vitamin B3 Niacin – 500 mg (100 Capsules)
.kt-btns_97fa45-e7 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_97fa45-e7 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_97fa45-e7 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NowFoods Rich in NiacinMost foods that are rich in Niacin are low compared to supplements, that’s because supplements are concentrated. However, supplements are to help supplement and make up for nutrients that aren’t as rich in our food as they once were.
Some Foods High in Niacin to help with Anxiety are:
Peanut Butter- 33.83 mgEmu- 22.26 mgSunflower Seeds- 11.67mg per cup (Sunfower Seeds are very rich in B Vitamins) Anchovy – 19.9 mgBrown Rice – 16mg per 100 gConclusionIf you’re struggling with anxiety, make sure to check out my other posts on the topic. I also discuss how niacin can help reduce stress levels and improve sleep quality. But before you try any of these methods for alleviating your anxiety symptoms, consult a doctor or qualified medical professional first!
In addition to all this helpful information about niacin, I’ve got tons more blog posts covering everything from foods rich in vitamins for anxiety to supplements for child anxiety. Check them out if you want some additional reading material that’s relevant to your interests!
References:
The post Why Niacin for Anxiety is Better Than Other Routes appeared first on Holistic Momma.
April 28, 2021
The VERY Best Supplements For a Child’s Anxiety
A child’s anxiety is a common condition that affects most children. This condition may present as fear or worry. It could also make your child irritable and angry. Most times, children with anxiety often have difficulty in sleeping, fatigue, headaches, and stomachaches. In this article, you will learn some of the supplements of child’s anxiety.
If any of your kids suffer from anxiety, you can either use supplements or other natural approaches to treat the condition. Any of these two methods work perfectly for anxious kids.
So, before you use supplements for child’s anxiety, try these natural methods;
Natural Ways to Treat a Child With Anxiety #1. Yoga and Breathing ExercisesWhen kids are suffering from anxiety, they experience specific changes in their bodies. And one of such changes is shortness of breath.
However, with regular yoga and breathing exercises, you can teach your kids how to belly breath. Belly breathing is a yoga technique that helps to fill the lungs’ diaphragm with fresh air.
When anxious kids perform the belly breathing technique, they get an incredible feeling of relaxation and calmness. It normalizes the heart rate, blood pressure and calms every nerve in the body.
Other breathing exercises you can use to treat children with anxiety are;
Take a deep breath and lengthen your exhaling Perform focus and slow, deep breathing Practice equal breathing with your kids. It involves inhaling for the same amount of time you are exhaling. Resonant breathing etc. #2. Art TherapyAside from using supplements for child’s anxiety, you can also use art therapy. It’s a psychotherapy that involves the use of art for self-expression. The art could be drawing, painting, modeling, or any other activity to help your kids make their own relaxation.
If your kids can’t verbally express their feelings, they can use art to express themselves. If your child is undergoing art therapy, their therapists often help them interpret their paintings or drawings.
Art therapy is effective for treating children suffering from any of the following conditions;
Mental Health issues: If your kid is suffering from mental health issues, art therapy would be helpful. That’s why some scientific studies suggested that the use of art therapy is effective for treating people with schizophrenia and other related conditions. Children with dementia Children with autistic spectrum. Kids that can’t express their feelings.There are different types of art therapy; the major ones are – painting, collaging, photography, textiles, and digital art.
#3. Deep Pressure TherapyDeep pressure therapy is one of the most effective ways to treat a child’s anxiety. It’s a form of tactile sensory input. It provides proprioceptive input to the body.
This therapy comes in different forms; it could be hugging, firm strokings, cuddling, squeezing, compression, etc.
What are the Supplements For Child’s Anxiety?Sometimes, when some of the natural ways of treating a child’s anxiety aren’t yielding the expected result, you may have to opt for supplements. So, here are some of the best supplements for child’s anxiety.
#1. MagnesiumSeveral studies suggested that there’s a relationship between magnesium deficiency and anxiety in children. Some of these studies further postulated that there’s improvement in kids with anxiety after taking magnesium supplements.
Again, some studies revealed that the constant fear and panic in children would reduce drastically when there’s enough magnesium intake.
Ordinarily, taking magnesium-rich food like rice, wheat, and oats would have been enough to manage a child with anxiety. However, these foods lose most of their magnesium content during processing. That’s why it’s better to use magnesium supplements for a child’s anxiety.
Additionally, you can give your child seeds like pumpkin, sunflower, flax, and sesame. These seeds are high in magnesium and could help to improve your child’s magnesium level.
Other foods high in magnesium are; avocado, dark chocolate, legumes, and nuts.
If you are using magnesium supplements as anxiety treatment for your child, you should consult a healthcare practitioner for the correct dose.
#2. Omega 3 Fatty AcidsOmega 3 Fatty Acids is one of the most effective supplements for child’s anxiety. Studies show that this supplement has excellent mental health benefits, including treating anxiety and Attention Deficit Hyperactivity Disorder (ADHD).
Several studies revealed that people who regularly take omega 3 fatty acids are less prone to anxiety. Furthermore, kids who are suffering from the condition already can experience improvement when they use this supplement regularly.
Generally, there are three types of Omega 3 fatty acids – ALA, EPA, and DHA. While the three are all effective, the EPA is more effective for treating anxiety and depression both in children and adults.
#3. Vitamin B ComplexThe Vitamin B complex is a group of nutrients that play an essential role in the body. Since these vitamins are found in a wide variety of food, you can easily get the recommended amount of this vitamin.
However, certain factors could increase your body’s demand for vitamin B complex. And some of these factors are age, pregnancy, medical conditions, medication, dietary choices, alcohol use, etc.
According to studies, when the body system lacks this vitamin, it could lead to several conditions, including anxiety.
But most studies that linked vitamin B deficiencies with anxiety didn’t focus on children. However, it’s relatively safe to include vitamin B in your child’s diet or give them the supplement to help treat anxiety’s symptoms.
Vitamin B Complex Rich FoodThe following foods are rich in vitamin B complex and can help manage child’s anxiety.
• Pork, berries, legumes, lean meats. Nuts, soy milk ( Vitamin B1)
• Eggs, dark green vegetables, fish, grains, lean meat, mushrooms ( B2)
• Sunflower seeds, tuna, poultry, potato, cottage cheese, liver (B3)
• Organ meats, avocados, broccoli, mushrooms ( B5)
• Green beans, whole grains, spinach, fish, bananas ( B6)
• Soy products, egg yolks, fish, organ meats, cheese, sweet potatoes ( B7)
• Green leafy vegetables, citrus juice, legumes, tofu, tomato juice ( B9)
• Milk, fish, fortified breakfast cereal, eggs, shellfish ( B12)
#4. Passion FlowerPassion Flower is one of the most popular supplements for child’s anxiety. It’s effective for managing insomnia, anxiety, and conditions relating to Gastrointestinal setup.
The supplement seems to be safe for treating anxiety, but there are a few reported side effects. And there’s no study that currently supports the use of passionflower supplements for child’s anxiety.
However, there have been a few anecdotal evidence of passion flowers being effective for child’s anxiety. And Dr. Weil, an integrative medical doctor, and co-founder of the University of Arizona Center for Integrative Medicine, recommends using the tincture form of passionflower (using a non-alcohol tincture for children under 4 and using half the recommended adult dosage for children under 10.
Furthermore, some researchers revealed that passionflower could help to treat anxiety, insomnia, and chronic pains. That’s because the supplement helps to increase your Gamma-Aminobutyric Acid (GABA) level.
GABA is a brain chemical that helps to regulate mood. And if your child has a healthy level of GABA in their brain, they would be more relaxed and calm.
However, some of the side effects passionflowers will have on your kids include; drowsiness, dizziness, and confusion. So, it’s advisable not to administer this supplement to your child during school days.
#5. Lavender, Lemon Balm, and ChamomileAccording to studies, these three supplements are effective for treating mild and moderate anxiety in children. They are amongst the most effective supplements for child’s anxiety.
Experts opined that these herbs have calming properties that help children with anxiety be calmed and relaxed. Experts suggest that Cyracos (a lemon balm product) has anti-anxiety effects in adults.
Similarly, lavender, lemon balm, and chamomile are more suitable supplements for child’s anxiety. For children over one year, you can add sweeteners like stevia or honey to the supplement.
Again, you can also use diluted essential oils on your child’s pillow at night for a calming effect.
#6. Valerian RootSince the days of ancient Greek, valerian root has always been used as a medicinal supplement. It’s one of the best natural supplements for child’s anxiety.
Valerian root contains valeric acid. And when administered to your child orally, the valeric acid will convert to calming, “feel good” neurotransmitters. This helps to regulate stress and helps your kids to relax their bodies and mind.
Interestingly, the valerian root is available in different forms – capsule, tea, and liquid. It’s advisable to talk to your doctor for dosage advice.
#7. Licorice RootLicorice root is a fantastic treatment option for child’s anxiety. The root tastes good, and it’s great for people with anxiety because it works on the adrenal glands when consumed.
The adrenal gland is responsible for the production of stress, adrenaline, and cortisol. And when you consume licorice, it regulates the production of these hormones, strengthens the body’s defense against stress, and fights anxiety symptoms.
What to Do If Your 8 years Old Has AnxietyBefore you start administering supplements for child’s anxiety, it’s essential you know what to do when your child is anxious. And that’s what we will cover in this section.
Seeing your child suffering from anxiety and not being able to help is heartbreaking. It gives you a negative feeling that words can’t explain. Unfortunately, their fear of not allowing their kids to suffer from anxiety sometimes worsens it.
Here are some important tips to help your child overcome anxiety.
#1. Take Things Slowly But SteadilyOne mistake parents often make is trying to make their kids overcome anxiety by all means. It doesn’t work that way. If you continue to pressurize your child, the fears and panic would only exacerbate.
So, always remind yourself that the goal isn’t to eliminate anxiety. But to help your child manage it. With this mindset, you will be able to use the right approach to help your child.
The first thing you should do is to identify the stressor that triggers your child’s anxiety. Once you identify the stressor, teach your child how to tolerate their anxiety and manage the stressors that trigger it.
#2. Confront Things That make your child AnxiousSometimes, parents often help their child avoid the things that scare or make them panic. While this approach may work in the short term, it would reinforce the anxiety in the long run.
Regardless of how scared your child seems, never allow them to avoid things that make them fear and panic. Teach them how to confront their fears; within a short time, they would overcome their anxiety.
#3. Express Positive but Realistic Expectation.Learn to improve your child’s self-confidence. And don’t try to tell your child lies just to make them feel good. Because when they stop trusting you, that would be worse.
For instance, if your child expresses fear of failing his/her examination, not having fun ice skating, etc. You don’t have to give them false hope that their fears isn’t real. Instead, let them know that you have confidence in them and that they can overcome whatever fear they will face.
These words of affirmation will give your kids the validation they need to overcome their fears.
#4. Respect Their Feelings But Don’t Empower them.One of the best ways to help your child manage anxiety is to respect their feelings. But you must not empower them to be stubborn.
For instance, if your child doesn’t want to go to school because they are performing poorly in Mathematics, don’t belittle their fears and don’t empower them.
Listen to them, hear their concerns, and encourage them to learn to face their fears.
#5. Don’t Ask Leading QuestionsIf any of your kids suffer from anxiety, avoid asking them leading questions, it would only make things worse. They would feel pressure and don’t want to open up to you.
However, you can ask them close-ended questions like – how are you feeling about the math test tomorrow? I hope you have read your book for the test? Are you going to school with your friends, etc.?
Questions like this would help you to have a great conversation with your anxious child. And after a while, they would gradually open up to you about their anxiety.
These are some of the ways you can use natural methods and supplements for a child’s anxiety…
Referenceshttps://www.healthline.com/health/childrens-health/ways-to-calm-child-anxiety#deep-pressure-therapy
5 Supplements to Help Childhood Anxiety
https://www.therecoveryvillage.com/mental-health/anxiety/related/vitamins-for-anxiety
What to Do (and Not Do) When Children Are Anxious
The post The VERY Best Supplements For a Child’s Anxiety appeared first on Holistic Momma.
April 5, 2021
Natural Remedies to Calm a Hyper Child: Secrets Your Doctor Won’t Tell You
Nothing frustrates parents like handling a hyper child. These kids are never tired of bouncing from one activity to another. They do it with less energy and ease while they burn you out as you try to handle them. And it’s difficult to manage hyper kids because of their instability and inattentiveness. So, in this article, you will learn some of the natural remedies to calm a hyper child.
Here’s one thing you should know about hyper kids – they have short attention spans, and they can’t stay still in their seats for so long. All a hyper child ever wants to do is to engage in one activity or the other.
Annoyingly, every hyper child tends to be impulsive. That’s they behave erratically without thinking about the result.
I know most parents would think that hyperactivity is a negative trait in their child. Well, that’s not entirely true.
A hyper child isn’t really bad. All they need is more attention and patience to channel their energy and thought-process into something more productive.
Before we delve into some of the natural remedies to calm a hyper child, here are ways to spot hyperactivity in your child;
How to Spot Hyperactivity in Your ChildIt’s pretty easy to spot a hyper kid because they have some of the following traits;
hyper kids seldom listen to or follow instructions.They can’t sit down calmly in their chairs; they would rather move around and bound from one activity to another. Most hyper kids talk too much and have a terrible habit of interrupting other people’s conversations. hyper kids are too enthusiastic, impulsive, and love bouncing energy around. Following instruction or engaging in a step-by-step routine is something a hyper child will never do. And most times, hyper kids are short-tempered; they quickly get bored and frustrated.Once your child exhibits any of the behavior above, it’s possible he/she is experiencing Attention Deficit Hyperactivity Disorder (ADHD) And you can use natural remedies to calm a hyper child.
How Can I Help My Child With ADHD Without Medication?The best way to calm a hyper child is the use of natural remedies and behavioral therapies. Here are some of the natural remedies to calm a hyper child;
#1. Natural Calm Kids [image error]
Buy Natural Calm Kids The natural calm kid is one of the best natural remedies to calm a hyper child. It’s a kid’s magnesium dietary supplement with a blend of vitamins and nutrients that support mood and healthy brain development.
The natural supplement helps to promote a healthy level of magnesium in your kids and balance calcium consumption. When administered correctly, it will help hyper kids stay calm and focus.
Interestingly, the supplement features a relaxing amino acid l-theanine and b-vitamin choline, helping your child be more attentive.
Most kids won’t hesitate to take the Natural Calm Kids supplement because it’s sweetened with organic stevia and organic flavors.
With Natural Calm, your kids can quickly get the required vitamins and minerals to help them stay calm and focus.
A popular study (on the relationship between magnesium consumption and helping kids stay calm and focus) revealed that there’s an inverse relationship between serum magnesium deficiency and ADHD. That means kids that have serum magnesium deficiency are prone to Attention Deficit Hyperactivity Disorder (ADHD).
It has many of the nutrients included in this article, giving you multiple nutrients that your child could be deficient in that is causing their ADHD symptoms.
#2. Vitamin B-6 for ADHDVitamin B-6 is one of the natural remedies to calm a hyper child. Deficiencies in any of the vitamins can worsen the condition of a child with ADHD symptoms. This is also one of the ingredients in the Natural Calm Kids product.
A 2009 study revealed that women that aren’t getting enough vitamin B-6, folate, etc., during pregnancy tend to give births to children with hyperactivity disorders.
However, other studies revealed that administering vitamin B-6 to your kids will treat hyperactivity symptoms in your kids. It will help your hyper child to be calmer and focused.
Similarly, a 2004 study revealed that administering a combination of magnesium and vitamin B-6 to your child continuously for two months can improve hyperactivity, lack of attention, and aggression.
However, the study participants revealed that some of the symptoms of hyperactivity resurfaced after they stopped taking magnesium and vitamin B-6.
To read about additional nutrients you or your child could be deficient in that are causing anxiety, click here.
#3. Passion FlowerPassionflower is one of the best natural remedies to calm a hyper child. It’s a climbing plant that’s native South Eastern United States, Central and South America.
Interestingly, people use this plant for anxiety, insomnia, stress, pain, and, more importantly, Attention Deficit Hyperactivity Disorders.
However, there’s currently no reliable scientific research supporting the claims mentioned above. And people who use passion flowers to treat hyperactivity disorders and other conditions rely on anecdotal evidence.
The plant contains certain chemicals that have a calming effect; it can induce sleep and help hyperactivity children be more attentive.
#4. L-TheanineL-Theanine is another good remedy to calm a hyper child. It’s an amino acid you can get from tea, mushrooms. Sometimes, you can get L-theanine in the form of pills or tablets. L-theanine helps to ease anxiety, reduce stress, and reduce insomnia.
When caffeine and L-theanine are combined, it helps to improve focus and attention. L-theanine does not only treat hyperactivity in children; it also promotes better immunity, manages cancer and turmoil outside.
#5. GinsengGinseng is one of the best natural remedies to calm a hyper child. It’s a popular herbal remedy because of its potency in treating several health conditions.
When administered correctly, ginseng boosts energy levels, lowers the body’s sugar and cholesterol levels, reduces stress, and calms the symptoms of ADHD.
A 2011 study confirmed the potency of ginseng as a natural remedy for ADHD. The researchers looked at 18 children between the ages of 6 and 14 years who had symptoms of ADHD.
The researchers administered 1000mg of ginseng to the kids for eight weeks. And after the exercise was over, the children reported improvement in some of the ADHD symptoms like anxiety, hyperactivity, and social functioning.
#6. GinkgoGinkgo is another effective natural remedy to calm a hyper child. People have been using ginkgo to improve memory and increasing mental sharpness for a long time.
However, a series of studies revealed that it could be used as a remedy for ADHD. But researchers are having different opinions about the potency of ginkgo for treating ADHD.
For instance, a 2014 study revealed that people who took ginkgo extract experienced a noticeable improvement in ADHD symptoms. Children who took 240mg of Ginkgo extra daily for 3 to 5 weeks showed a significant reduction in ADHD symptoms.
However, they had a few adverse side effects like; stomach upset, dizziness, headache, constipation, forceful heartbeat, and allergic skin reactions.
One study raised concerns that high doses of ginkgo extract could increase the risk of liver and thyroid cancers. However, the study was only conducted on animals. So, there’s not enough information to know if it could have similar effects on humans.
#7. Avoid Food with Potential AllergensDiets that don’t have potential allergens could improve some of the symptoms of hyperactivity in children. And if you think your hyper child has allergies, discuss with an allergen doctor for diet advice.
However, avoid any of the following foods for a child with ADHD;
Foods that are rich in chemicals additives like Butylated Hydroxytoluene (BH). These additives or preservatives prevent oil in food from going bad. And you can find them in food times like potato chips, cereal, butter, cake mixes, chewing gum, etc. ChocolateFoods like chili powder, berries, apple and cedars, grapes, orange, peaches, plums, prunes, tomatoes, etc. that contain salicylates. Salicylates are naturally occurring chemicals in most plants and are significant ingredients in most pain medications. But people with allergies tend to react whenever they take salicylates rich foods. Milk and eggs.
#8. EEG BiofeedbackElectroencephalographic (EEC) biofeedback is a form of Neurotherapy that helps to measure brain waves. A 2011 study revealed that EEC biofeedback offers therapeutic benefits to people with attention deficit hyperactivity disorder.
During an EEC biofeedback session, the teacher gives the affected child a task to maintain calm and focus. For instance, the child may be asked to play a unique video game.
During the session, the kid would be asked to concentrate on flying the plane on the screen. However, if the kid gets distracted, the screen will either go dark, or the plane will nosedive.
Over time, this game will teach your hyper child new focusing techniques. And it will help them to correct their symptoms gradually.
#9. Yoga or Tai Chi ClassYoga is another good way to calm a hyper child. Several small studies revealed that participating in Yoga activities could serve as a complementary therapy for people with ADHD.
A 2013 research revealed that boys with ADHD who take their daily medications and practiced yoga regularly experienced improvements in hyperactivity, anxiety, and social problems.
#10. Spend More Time OutsideSpending more time outside is therapeutic for hyper kids. There’s strong scientific evidence that spending more time outdoors helps children with ADHD concentrate better.
So, try to take your hyper child for a walk in a natural setting. It makes them calmer and most focused.
This also allows them to get some more vitamin D from the sun which helps their immune, gut and brain to be healthier. Vitamin D is another nutrient in the Calm Magnesium for Kids, just another reason I highly recommend it!
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March 26, 2021
Do You Need Methylfolate for Depression? Everything you NEED to Know!
Depression, just like anxiety is caused from too many toxins in our bodies or a nutrient deficiency, just like any disease. Have you ever heard of using methylfolate for depression? If not, now you have and I will cover all of the benefits and the best products to try!
Why is Methyl folate for depression?What is Methyl folate? It is actually a folic acid form which is also known as levomefolic acid. Methyl folate is the active form of folic acid/ folate. Folate is responsible for creating our happy/ pleasure neurotransmitters serotonin, epinephrine, and dopamine.
Methyl folate deficiency is a major cause of low serum folate and low RBC (red blood cell) levels in blood. These are in turn major drivers of depressive symptoms. Till date, methylfolate has been studied to show positive effects in reducing depression with negligible or no side effects.
Research studies in the real world shows individuals with depression consuming L-methylfolate have revealed significant decrease in depressive symptoms. Among those, administration of methylfolate to 67.9% showed patients responding to it, with even 45.7% of them experiencing remission of depression within 12 months.
12 months may sound like a long time but this is only with a single nutrient and if you have suffered for many years then this could be a huge relief for you.
Folate is responsible for creating our happy/ pleasure neurotransmitters serotonin, epinephrine, and dopamine.
(Miller A. L., 2008)
This is the best Methyl Folate (MTHF)
Buy the Optimized Methyl Folate [image error]
What does methylfolate do for the body?Methylfolate is needed for the smooth occurrence of the methylation cycle. It is also for the brain to synthesize healthy amounts of the hormones serotonin, dopamine, and norepinephrine. It also boosts the formation of healthy cells, especially red blood cells in the body.
Folic acid supplements may come in different forms but most of them are used to treat low folate levels and certain types of anemia.
In addition, methyl folate creates methionine an amino acid and a metabolite of this is known as SAMe. SAMe has been studied to fight depression by (Miller A. L., 2008)
Is there a difference between folate, methylfolate and L-methylfolate?Folic acid, popularly known as folate, is most widely used for its capabilities of preventing birth defects. However, this particular vitamin B is constantly under research to check its efficiency in combating depression. The latest study reveals that blood levels of folic acid were found to be much less in people with depression compared to others.
Methylfolate is called by different terms – Methylfolate, 5-MHTF, and MTHF. Methylfolate actually exists in two distinct isomers, the “L” or “6S” isomer is the active form, and it is also known as Levomefolate, L’5-MTHF, L-methylfolate and L-5-methyltetrahydrofolate and (6S)-5-methyltetrahydrofolate, and (6S)-5-MTHF.
What B vitamins are good for depression?
Vitamin B-12 and other B vitamins play a significant role in synthesizing brain chemicals that affect mood and other major brain functions. Research shows that low levels of B-12, vitamin B-6, and folate are linked to depression.
B-12 has been reported to delay the effects of depression and in combination with Vitamin B-6 and Folate (methylfolate). (Sangle et al., 2020)
What is the best methylfolate to take?Methyltetrahydrafolate is the best form of methylfolate to consume. That’s the long spelling of it but most people refer to it as MTHF.
There are a few great brands that make this product but the one I recommend is the one by Life Extension. It is 1,000 mg or 1 gram and 180 capsules, giving you a a high amount lasting you a few months of methyl folate for depression. If you have absorption issues Superior Source is sublingual (taken under the tongue). It can be absorbed faster when put under your tongue.
Who should not take methylfolate for depression?You should not take methylfolate if you have any one or more of these conditions:Allergic reaction to folic acid or L-methylfolatePrevious intolerance to such medicationsConsult a doctor and inform about any previous medical history of seizure, epilepsy, vitamin B12 deficiency or pernicious anemia.Does methylfolate give you energy?
L-methylfolate does not give a boost of energy directly but it is a driving agent in it indirectly. It is responsible for synthesis of the feel good hormones by our brain – serotonin, dopamine, and norepinephrine that actually helps in alleviating depression.
The methylation cycle is necessary to produce ATP in the body, keep the energy levels high, and fight depression. Methylfolate is only responsible for a smooth functioning of the methylation cycle.
To summarise, taking L-Methylfolate as a supplement does help combat depression and related symptoms. The MTHFR gene and L-methylfolate together also plays many important roles in our body. Some of these include repairing DNA, boosting the immune system, elimination of toxins from the body, energy production, and more – that ultimately leads to a boost of energy.
How much Methylfolate for depression is too much?Methylfolate is a form of vitamin B which cannot be stored in the body for future use. Thus even if you take more than what your body will actually need, it is not going to benefit you in any way.
Essentially your body pees out whatever you don’t use! This makes it very hard to overdose, because you have to take into account gut issues or previous medication use that may limit the absorption of folate or methylfolate.
The normal amount prescribed or safe for consumption by a person not pregnant is about 400 mcg. Pregnant women can be advised to consume 400 to 800 mcg a day in order to help prevent neural tubal defects.
Finally, consuming more L-methylfolate than the required amount is not likely to cause life-threatening events. Do further research on your personal needs to avoid overconsumption for prolonged periods may cause minor intoxication.
Does methylfolate help with anxiety?Research studies show prominent effects of methylfolate helping to combat anxiety. L-methylfolate is used by the brain to synthesize sufficient amounts of serotonin, dopamine, norepinephrine, that in turn helps in boosting the mood.
Vitamin B5 promotes normal functioning of the adrenal glands, which is actively responsible in reducing stress and maintaining anxiety levels within normal.
Next, Vitamin B9 and vitamin B12 are very essential in maintaining a balance between depressive symptoms. Vitamin B6 along with magnesium also helps combat anxiety. To learn more about nutrients for anxiety, check out my blog on the nutrient deficiencies that could be causing your anxiety.
Does vitamin D3 help depression?
An 8 week study revealed that weekly administration of Vitamin D3 of 50,000 IU enhanced depression scores in patients suffering from MDD (Major depressive disorder). If you are under 80 ng/ml blood serum levels, you may want to supplement with 10,000 I.U.s per day. Furthermore, retest your vitamin d levels after supplementing for a while to know where your levels are at. Here are the vitamin Ds that I love: Nivagen 50,000 I.Us , Bluebonnet Liquid 5,000 I.us
I recommend two Vitamin Ds the Nivagen is 50,000 I.Us is a once per week capsule. If you are sick you can take 1 per day for the first 3 days of sickness.
In contrast, the Bluebonnet Liquid 5,000 I.Us is good for the whole family. If you don’t want to buy a separate one for your kids and yourself. Also, with 5,000 I.Us per drop it is long lasting and liquid is absorbed faster. Just make sure you put it under your tongue for faster and better absorption.
Some symptoms/ results of Vitamin D deficiency include Asthma, Auto Immune Diseases, Diabetes, Moodiness, frequently sick. I have an article to help you with that, it’s all about Vitamin D foods and the benefits of Vitamin D consumption.
References:
Miller A. L. (2008). The methylation, neurotransmitter, and antioxidant connections between folate and depression. Alternative medicine review : a journal of clinical therapeutic, 13(3), 216–226.
Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (2020). Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression. Cureus. https://doi.org/10.7759/cureus.11169
The post Do You Need Methylfolate for Depression? Everything you NEED to Know! appeared first on Holistic Momma.
March 4, 2021
The Best Mental Health Assessment Tool- Comprehensive Mental Health
Most people are able to make time to take care of their physical health during their daily hustle and bustle. However, many of them almost completely sideline their mental health. We must realize that having a healthy mind is equally as important as physical health. This is why I take a holistic approach to a comprehensive mental health.
For this reason, we should prioritize our mental wellbeing and speak up against the stigma attached to mental health. Given that we live in a relatively progressive age now, there is a growing focus placed on this subject!
WHO (World Health Organization has reported that over 300 million people worldwide undergo depression. This serves as one of the topmost causes behind the rise in disabilities and Inpatient mental health issues. They further asserted how more than 260 million individuals globally suffer from anxiety disorders.
I say this all the time but it just goes to show that you are NOT alone on this.
Another study led by WHO assessed that the economy of the world suffers immensely, US $1trillion every year to be specific. These mental disorders hamper the productivity of individuals because they have deteriorating mental health and cannot focus at work.
If we go by the textbook definition, mental health is a state of wellbeing in which:
the individual realizes his or her abilitiesone can cope with the normal stresses of lifethey can work productively and fruitfullycan contribute to his or her communityphysically and mentallyOn one hand, this sounds like a straightforward explanation of what having good mental health entails. On the other, it is much harder to work on having comprehensive mental health for yourself to maintain this state of wellbeing. Don’t worry, this is why I’m here to help you!
Why Women?I help women use natural alternatives to drugs and medications to help them get relief from their chronic stress and anxiety. My
focus group is women of all ages, particularly moms. Here is a little bit more about my experience and why I may be able to help you.
The reason is that women are twice more likely to be on the receiving end of mental illnesses and heart disease than men.
Furthermore, Most of us are homemakers, who do not have the time to think about ourselves. We are so deeply conditioned to live
up to society’s expectations of being a “good wife” that we almost forget we are humans first.
Self-care needs to be a priority for us moms, because if we don’t take care of ourselves then who will? Therefore, we require comprehensive mental health assessments to ensure we stay healthy physically and mentally.
Women take on more chores and catering to their family’s needs are likely under great stress. They may not have been clinically diagnosed but are estimated to be undergoing depression or anxiety. This assessment can be corroborated as the circumstances of a woman’s
life increases the chances of her developing a mental illness.
Women tend to overlook their stress when they finally find it unbearable to cope, they start taking medication, sometimes even without a prescription.
In married women who work, there is an enormous mental pressure for them to function as both breadwinner and domestic provider. This paves the way for depressive symptoms.
Other potential causes behind their disorders may include hormonal changes and wrong diagnoses by doctors. Some women end up having mental issues that require inpatient mental health treatments.
Irrespective of how debilitating depression and anxiety disorders are, it is not medically advised to take anti-anxiety or anti-depression medicines to alleviate the stress. These drugs are sedatives and tranquilizers that control the overactivity of your central nervous system. This may sound like a viable option.
However, it is a temporary escape that will affect your overall health adversely. The possible effects include unnatural weight gain, lethargy, sleeping problems, clouded emotions, nausea, and more.
Therefore, women must recognize this is a flawed and inefficient coping mechanism in the long run. This is why I am here to help you heal internally with comprehensive mental health measures and achieve peace of mind through natural means.
Wondering how I will assist you in preserving your mental health? You can head over to my Holistic Anxiety course for details and read this article to overview what you can expect to gain from it. Together, we shall embark on a journey where we nurture our natural health and mental-wellbeing.
It is essential to identify, through a focused lens, the exact ways to rejuvenate and repair deteriorating mental states. As a mental health advocatewho has studied psychology and soon to be a licensed counselor, I aim to shed light upon such ways. I hope to create awareness about natural ways of curbing anxiety, especially because many people still deem mental illness taboo in our society.
The fundamental step in the process is self-reflection. With different Mental health assessment tools: You have to gauge the level of burn-out you face due to overworking to a point where it halts your productivity. There will be various answers to this. No comparisons should be made because there is no “one size fits all” rule for handling mental health.
At this point, it becomes essential to take a break and disengage yourself from every personal or professional commitment due. I will help you figure out what works for you.
The change will not take place overnight as working on mental wellbeing is a process that is fruitful but requires effective mental health assessment tools and time. I help each woman identify what she precisely requires to better her health and reduce her anxiety levels naturally.
While it is recommended that you should try to curb your anxiety through natural means, it is important to recognize that there will be exceptions. Sometimes, an individual with deteriorating mental health will require inpatient hospitalization so they can be closely monitored and correctly diagnosed.
But this happens in certain cases where the road to recovery is harder for individuals who go through acute episodes of mental illness and need assistance around the clock.
Why is wellbeing important?
It is of utmost importance that you prioritize your overall wellbeing in order to be productive, invest your time and effort into doing things you love without burning out. A lot of times you may feel exhausted and anxious and don’t really know why you feel that way.
There isn’t a specific event you can pinpoint and put the blame on for your spiraling mental health. In such situations, there may be underlying emotional trauma that you have subdued in your mind or you may be suffering from PTSD but aren’t aware of it yourself.
What is hidden in your subconscious mind will have an impact on your behavior, even if you can’t recognize it. Thus, to let go of the trauma you have as a result of some difficult past experiences, let me help you heal internally through nature.
When diagnosing mental illness, you need to undergo a comprehensive mental health assessment. This will help determine what exactly the problem is and a treatment plan can be made accordingly.
Mental health assessment tools like interviews, questions, physical and mental examinations that doctors employ to understand the condition of the patients are all necessary to arrive at a complete diagnosis. Not only will this give you a big picture of your overall wellbeing, help lay the groundwork and frame your concerns but also give you further clarity on the kind of treatment you need.
Reflect on your BehaviourDo you feel caged and suffocated in your setting due to all the stress you’re under? To help you
combat this feeling of helplessness, use nature as your ultimate cure.
Often times we are unaware of negative habits we have that effect our overall well-being. Such as negative self-talk or having unnecessary fights with others.
Words have power over you and can impact the way you feel and even how you heal. I know, I did a little rhyme.
In order to reflect on your behavior properly, try writing down what kind and what negative thoughts you had or words you said about yourself. It’s similar to tracking your calories in an app or on paper. When you write it down and can see it, you become more aware of the habits you are creating.
I go further in-depth about this in my Holistic Anxiety Relief Course (it’s a great resource). I talk about measuring your anxiety and being more aware of what triggers it and how to make sure you take care of yourself in order to avoid some of those anxiety attacks.
Take a Walk
I know, I know, it feels like a task to even lift your finger when you’re comfortably lying in your bed, nestled in a blanket. But take out 10 minutes of your day for yourself and put your faith in my advice. Take a walk as it is advantageous on various levels that are unbeknownst to you.
If you work from home, walking is imperative as it grants you the well-deserved break from prolonged sitting, which can create muscular tension and aches in your back, shoulders, neck, legs, hips, and arms. Just taking a few steps in a day further prevents you from serious health issues like heart problems, diabetes, weight gain, and blood pressure.
Walking outside can uplift your mood. Chemicals that boost your happiness, like serotonin anddopamine, are formed in the brain while you exercise. Evidence of this is the lowered rates of depression in people who walked outdoors as opposed to indoors.
The outdoor serves as a very helpful distraction from the laptop and rest for your eyes and nature makes you think strongly why wellbeing is important? It is significantly better to relish and enjoy nature than make your eyes suffer from too much screen time.
Engaging in the latter may lead to severe headaches, feeling of suffocation, blurred vision, and more.
On days where the weather is specifically pleasant, make it a point to go outside. Perhaps you can mow the grass on your lawn, water the plants, play with stray animals or just be in your company.
Stretching Out Stress ReliefYoga can help release some of that built up tension and help give you energy. In addition, it can decrease your risk of injury and help you become overall less anxious.
Some of my favorite yoga poses to do are Child’s Pose, Pigeon’s Pose, and Half Moon. Whatever your workout looks like just make sure you alleviate all of your sore spots and you are consistent with your yoga routines.
Sunlight Benefits
Sunlight can increase your serotonin production and also help you sleep which are two major issues for anxiety sufferers.
It gives you Vitamin D, which is crucial for optimal health including many mental health issues like mood and energy. It plays a vital role in making your bones and teeth stronger, improving your immune, brain, and nervous health system, along with regulating insulin levels. Insulin controls our blood sugar which in turn gives or takes away from your energy.
Not only does the sun give you vitamin D but also Serotonin which is one of your happiness neurotransmitters.
To learn more about Vitamin D Health Benefits and what food sources provide you with vitamin d in addition to the sun, click here. I have an article about deficiencies and how you can get more vitamin d especially if you are in areas without a lot of sunshine or if it’s winter.
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This often results in you acquiring a better perspective on things, leading to increased
productivity levels. To summarize, just go outside, and re-energize your mind that can help you
create genius content. Focus on igniting that creative spark subdued inside your head.
By the end my the course, I hope you achieve a sense of contentment and growing self-confidence. I teach you how to track your anxiety and what triggers it and how to cope naturally. This is just one of the many comprehensive mental health procedures but it does not replace therapy with your own individual therapist. The end goal is not to avoid your problems but sustain calmness and serenity whenever you are in one.
It would help if you became well-aware of ways to handle stress naturally and bounce back from adversities. It may even give you a sense of strong direction and help you recognize the
purpose of your life.
One of the potential outcomes of working naturally on your mental health will be the
amendment of previously damaged relationships and maintaining a seamless balance among all
your responsibilities.
If you are struggling with anxiety and would like some further guidance on how to cope with
your anxiety naturally, I urge you to head to my course!
The post The Best Mental Health Assessment Tool- Comprehensive Mental Health first appeared on Holistic Momma.
