SUMMARY

You can’t beat the convenience of protein shakes. These drinks are easy to consume and give your body the protein needed to rebuild and renew. You can use these beverages to reach your health goals, but it’s essential to pick the best protein shake for your situation. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Your body needs protein to thrive, and protein shakes are an easy way to boost your intake of this vital nutrient. 

Protein drinks come in more varieties than you might realize. Health goals and dietary preferences vary from one person to the next, and there’s a protein shake to suit each path. 

For example, there are vegan protein shakes for those who are plant-based, and keto protein shakes for those on a ketogenic diet. And you can use protein shakes for muscle gain or weight loss, depending on your objective. 

So, how can you choose the best protein shakes for your health goals and your lifestyle? Let’s dive in. 

In this article, we will:

• Explain what a protein shake is
• Discuss key benefits of protein drinks
• List tips for selecting the best protein shakes for your health goals

What are protein shakes?

Protein shakes are also called high-protein shakes and protein smoothies, and they are beverages designed to boost your intake of protein. These shakes are a great source of essential amino acids, and they often are at the heart of sports nutrition protocols.

They typically include a protein powder mixed with water, juice, nut milk or another liquid. And fruits — such as raw banana or frozen banana — are often added to protein beverages to enhance their taste and nutritional profile. Some people also improve their protein drinks with peanut butter and nut butter ingredients. 

You can create homemade protein shakes using simple ingredients and a blender. Alternatively, if you’re drinking protein to regain energy after a workout or for weight loss, you can purchase ready-made protein drinks at grocery stores, juice bars and restaurants. These ready-made shakes come in many different flavor selections. Choices include chocolate, vanilla and strawberry. 

Protein drinks differ in the protein powder they contain. Here are some of the different types of protein powder used in high-protein shakes:

• Whey protein, derived from milk
• Casein protein, also extracted from milk
• Egg protein, typically derived from egg whites
• Pea protein, usually extracted from yellow split peas 
• Hemp protein, derived from hemp seeds 
• Brown rice protein, made from brown rice
• Mixed plant proteins, made using a combination of plant-based protein sources
• Soy protein, derived from soy

Benefits of protein shakes

Protein shakes benefit your health and well-being in these ways:

1. They support muscle gain

Your muscles need protein to grow. It’s no surprise, then, that protein intake from shakes can help boost muscle mass. These shakes are a source of easily absorbable amino acids for the body. The body uses these amino acids to facilitate muscle growth. For best results in this area, combine your protein beverages with a regimen of muscle resistance training. 

Research shows just how beneficial protein drinks can be for muscle growth. In a 2016 study involving obese adults, participants given an extra 20 grams of protein weekly via shakes gained more muscle mass than those who didn’t add this type of protein supplementation to their regimen. 

2. Protein shakes benefit healthy weight loss

Protein helps the body burn fat. So, it makes sense that protein drinks help support healthy weight loss. Furthermore, these shakes can assist with ridding the body of stubborn belly fat. 

The data bears this out. In a 2004 study, participants on an eating plan that was 25 percent protein lost 10 percent more belly fat after a year than those eating half that amount. 

3. They assist with weight management

Protein drinks work with your appetite and metabolism to support weight management. If you’ve recently lost weight, these shakes can help ensure you don’t regain those unwanted pounds. 

In a 2005 study, participants who’d lost weight were given an extra 30 grams of protein over six months. Those who received this additional protein regained less weight than those who didn’t. 

What are the best protein shakes for your health goals?

Here is some guidance to consider when selecting the best protein drink for your situation.

1. Avoid whey and casein protein shakes if you’re sensitive to dairy

Many people are sensitive to dairy. If this applies to you, steer clear of dairy-based protein beverages. Whey protein powder and casein protein are dairy-based. Stick to plant-based proteins like soy protein, hemp protein, rice protein and pea protein. 

2. Consider whey protein shakes if you’re interested in weight loss

Generally speaking, protein benefits weight loss. But some types of protein work better in this department than others. If weight loss is your primary goal, protein drinks made with whey protein deserve consideration. 

A 2011 study compared the weight-loss effect of whey protein and soy protein. The research showed that study participants who consumed whey protein experienced more weight loss than those who consumed soy. 

3. Choose a soy protein drink if you’re concerned about heart health

If you have existing heart issues or if heart disease runs in your family, heart health may be a top concern. Studies show that replacing animal protein with soy protein can benefit heart health. With this in mind, shakes made with soy protein would be a better choice for you than shakes made with egg protein or dairy-based proteins like whey or casein. 

A 2003 study shows that substituting animal protein with soy protein may benefit heart health by reducing low-density lipoproteins – also known as LDL cholesterol – and triglycerides. LDL cholesterol and triglycerides have been linked with heart disease. 

4. Select whey protein shakes for muscle-building

We mentioned that whey protein supports weight loss, but its benefits don’t end there. This type of protein is also great for building muscle. As a result, shakes made with whey protein are a great choice if you’re interested in increasing muscle mass. 

Studies show that whey protein outperforms soy protein and casein when building muscle.  

Next steps

Increase your protein intake the easy way by subscribing to Fresh N Lean. We offer a high-protein meal plan with whole food, organic ingredients, and lots of healthy lean protein. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make ideal dietary choices. Subscribe today to have our tasty, high-protein meal boxes shipped to your home or office. 

The post Protein Shakes: Which Ones Are Best for Your Health Goals? appeared first on Fresh n' Lean.

In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

The post How To Perform Your Best Consistently appeared first on Fresh n' Lean.

SUMMARY

Pepsin is required for digestion in the stomach — it’s an enzyme that helps break down proteins. Also, pepsin benefits health by killing harmful microbes and supercharging the body’s ability to take in nutrients. The body naturally produces the pepsin enzyme; if you want to boost pepsin function, you also have the option of taking a supplement. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Eating nourishing food is essential, but that food won’t do much good if your body isn’t properly digesting it. 

That’s why pepsin is integral. This enzyme works overtime to help the body digest food. It’s especially vital for the assistance it provides in breaking down proteins that are hard to digest. 

So, what does pepsin do for your overall health? Where is pepsin produced? And should you take a supplement to boost pepsin function? Let’s dive in. 

In this article, we will:

• Explain what pepsin is 
• Discuss the role pepsin plays in the body
• Explain where the pepsin enzyme comes from
• Discuss the relationship between pepsin and gastric reflux
• List key pepsin benefits
• Let you know how to tell if you’re low on pepsin
• List common causes of low pepsin levels, and explain whether you can raise these levels naturally
• Discuss pepsin dosage and supplementation
• List pepsin side effects and precautions

What is pepsin?

Pepsin is an aspartic protease. And like gastric lipase, pepsin is a digestive enzyme. It helps your body digest the food it needs to live and thrive. 

So, pepsin benefits food digestion. But what is digestion all about, and what does it entail?

Your body breaks down large food particles into smaller nutrients necessary to support growth and cellular repair; these nutrients also provide the body with the energy it needs to function. This process is known as food digestion. Digestion begins when food is eaten, and it ends when waste is excreted. 

What does pepsin do?

Pepsin breaks down food and aids digestion. It’s of particular benefit to protein digestion. It breaks down proteins, converting them into smaller units known as polypeptides (peptides for short). 

Proteins are found in various foods, such as meats, eggs, dairy products, nuts and seeds. These proteins contain amino acids. Pepsin breaks down these proteins by dissolving the bonds of their amino acids 

Where is pepsin produced, and where is it found? 

Your stomach produces pepsin. It’s found in the stomach acid secreted by this organ. Pepsin secretion begins in the gastric gland, a tubular structure located in various regions of the stomach. 

The stomach secretes compounds that aid digestion. Collectively, these compounds are known as gastric juice; this liquid is also called stomach acid or gastric acid. Gastric juice contains these substances:

• Water
• Mucus 
• Hydrochloric acid (HCI)
• Pepsin
• Intrinsic factor

Of the five elements contained in gastric juice, pepsin holds the distinction of being the primary enzyme involved in protein digestion. Pepsin benefits digestion by breaking down each protein (via enzyme activity) into a smaller peptide or amino acid. This allows the nutrients that the food proteins contain to be more readily absorbed and assimilated by the small intestine. 

Another critical component of gastric juice is hydrochloric acid, and this digestive liquid supports pepsin function. Maintaining adequate stomach acidity is essential. It’s necessary to maintain a pH balance within the stomach that promotes pepsin function and digestibility. Pepsin needs an acidic environment to digest protein — it works best at a pH of around 1.5 to 2. 

What’s the relationship between pepsin and gastric reflux?

As we’ve mentioned, stomach acid contains pepsin. Gastric reflux occurs when a retrograde flow of stomach acid causes it to enter the esophagus. This can develop into a chronic condition known as gastroesophageal reflux disease (GERD). Also, there’s a similar condition known as laryngopharyngeal reflux or extraesophageal reflux. With laryngopharyngeal reflux, stomach acid flows past the esophagus and up the larynx. 

GERD and laryngopharyngeal reflux can cause unpleasant symptoms. These include hoarseness, burning in the chest and a chronic cough. Even worse, these conditions can cause critical damage to the esophagus and laryngeal mucosa. 

Conditions like GERD occur when there is dysfunction with the lower esophageal sphincter valve. If this valve weakens or relaxes when it’s not supposed to, it can cause stomach acid to travel to the esophagus and beyond. This problem with the sphincter valve can be caused by conditions such as inflammation, obesity or hernias. 

Pepsin benefits

So, what is pepsin good for when it comes to wellness? And what does pepsin do to support your health journey? 

Here are some vital pepsin benefits:

1. Helps the body break down proteins that are hard to digest
2. Prevents indigestion and leaky gut
3. Stimulates the production of bile
4. Supports the detoxification of the liver
5. Boosts nutrient absorption 
6. Helps ward off nutritional deficiency
7. Neutralizes the effect of enzyme inhibitors that are naturally present in foods such as egg whites, nuts, seeds, wheat germ, peanuts, potatoes and beans
8. Kills bacteria in the stomach
9. Separates vitamin B12 from protein so it can be effectively utilized by the body

How can you tell if you need more pepsin?

If you have low levels of stomach acid, you also likely have low levels of pepsin. This condition can cause these symptoms:

• Bloating 
• Gas
• Indigestion
• Diarrhea
• Constipation
• Leaky gut
• Stomach pain
• Difficulty absorbing nutrients such as vitamin B12 and iron

What causes low pepsin, and can you raise it naturally? 

As mentioned, the body naturally produces pepsin. So if all is well, you’ll have enough to support proper digestion. But certain conditions can harm the production of stomach acid. This can, in turn, result in lower pepsin levels. 

These factors can play a role:

• Age — Your body secretes less stomach acid as you grow older.
• Stress — Chronic stress can harm your body’s ability to produce stomach acid. 
• Smoking — Smoking can diminish your body’s supply of nutrients, which can ultimately cause the body to create less stomach acid. 
• Alcohol — Alcohol consumption can reduce the body’s store of nutrients and lessen its ability to produce stomach acid. 
• Inadequate vitamins — A diet that lacks iron, zinc and B vitamins can inhibit stomach acid production. 

So, can you raise the body’s pepsin production naturally? In a 1995 trial, a high-fat ketogenic diet boosted the body’s pepsin production. 

Pepsin dosage and supplementation

When packaged as a supplement, pepsin is sometimes paired with betaine hydrochloride (betaine HCL). Some supplements containing betaine HCL with pepsin are available only by prescription; with these, your doctor will determine your pepsin dosage. 

With pepsin supplements, a single capsule typically contains about 20 mg of this enzyme. A common dosage is one capsule per day. 

Porcine pepsin is often used to make supplements. This pepsin is derived from the stomach mucosa of pigs. 

Pepsin side effects and precautions

Some people may experience side effects when taking pepsin. These include things like nausea, indigestion, abdominal pain and diarrhea. These side effects typically occur if you take too much in a single dose. 

Next steps

Pepsin benefits health in many ways; most notably, it can help your body absorb the nutrients it needs to flourish. If you think you need more of this enzyme, head to your local grocery store for a pepsin supplement. 

Good health starts with a nourishing diet. Enjoy easy access to the clean fuel your body needs by subscribing to Fresh N Lean. Our meal plans include everything from vegan to keto, and we provide convenient home delivery. 

The post What Is Pepsin, and How Does It Benefit Digestion? appeared first on Fresh n' Lean.

SUMMARY

MSM is a compound that’s found naturally in the human body. You can use an MSM supplement to treat allergies and the chronic pain caused by arthritis. Additionally, MSM benefits skin and hair health. And this sulfur compound can help reduce muscle pain and hasten muscle recovery after an intense workout. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Sometimes you can improve your health by simply giving your body more of a good thing. 

That’s certainly the case with methylsulfonylmethane, a compound also known as organic sulfur or MSM. 

MSM is found in plants and animals, and it’s also present in the human body. You can boost your reserves of this compound by taking an MSM supplement. You can purchase MSM powder or organic sulfur crystals, and this nutrient is also available as a capsule. 

Studies show MSM supplementation can improve your health. For example, it can ease inflammation and joint pain, and it helps you maintain healthy joints. Also, MSM benefits the appearance of your skin and hair, and it can bolster your immunity. 

So, what is MSM good for on your health journey? Let’s take an in-depth look.  

In this article, we will: 

• Discuss basic facts regarding MSM, and explain how it’s used
• List ways MSM (organic sulfur) benefits your health
• Explain MSM side effects and precautions
• Provide guidance on MSM dosage

What is MSM?

MSM (methylsulfonylmethane) is a sulfur compound that’s naturally present in the human body; it’s also found in animals and certain plants. Another name for MSM is organic sulfur. 

This dietary supplement is sold in different forms:

• MSM powder
• Organic sulfur crystals or MSM crystals
• MSM capsules

Though MSM occurs naturally, the organic sulfur used in supplements is typically created in a lab. 

MSM foods

It’s possible to get MSM naturally from certain foods. MSM is present in foods such as:

• Apples 
• Raspberries
• Whole grains
• Leafy green vegetables
• Tomatoes
• Raw milk
• Corn

Cooking destroys MSM. That means raw menu items are better than cooked options if you’re looking to add more MSM foods to your diet.

Also, know that MSM supplements are typically a more concentrated source of this nutrient than everyday foods.

How is MSM used?

Over the years, MSM has been used by alternative health practitioners to treat several ailments and conditions:

1. Organic sulfur benefits inflammation by fighting free radicals and preventing oxidative damage. So, it’s not surprising to learn that MSM supplements are perhaps most commonly used by those seeking to address osteoarthritis pain and relieve other arthritis symptoms. 
2. Arthritis isn’t the only type of inflammation that people treat using MSM. Many people take this dietary supplement to address inflammatory conditions like bursitis, tendonitis and tenosynovitis. 
3. People also use MSM for skin issues. MSM can be applied topically or taken internally to improve the condition of your skin. This compound has been used to treat scarring, sunburn, wrinkles, wounds and rosacea. 
4. Finally, MSM has been used by some to help remedy gastrointestinal problems. These include conditions such as ulcers, hemorrhoids, chronic constipation and diverticulitis. 

MSM benefits

Studies show MSM benefits wellness in key ways. Here are some science-backed benefits of MSM supplements:

MSM benefit #1: Reduces joint pain and treats arthritis

Joint pain can limit your mobility. And if this pain is chronic, it can diminish your quality of life. 

Research shows organic sulfur benefits joint pain. It’s handy for those with joint degeneration. 

Joint degeneration is also known as osteoarthritis or degenerative joint disease. According to the Mayo Clinic, it’s the most common form of arthritis, and it affects millions of people each year.

When joint degeneration occurs, the protective cartilage that buffers the tips of the bones gradually wears down. This causes joint pain, stiffness, tenderness and lack of flexibility. 

Over time, joint degeneration can cause changes to the bone and connective tissue. It can also cause the lining of the affected joint to become inflamed. 

In a 2013 animal study, MSM reduced cartilage degeneration at the joint surface. 

And a 2015 study looked at MSM’s effect on improving joint function on those who have experienced joint degeneration. All the participants were over 50, and all had at least one symptom of joint degeneration. The research showed that MSM improved joint function and eased joint degeneration symptoms. 

MSM benefit #2: Speeds up exercise recovery

Exercise has many health benefits. But in certain situations, it can create health challenges. For example, intense exercise can cause oxidative stress and muscle damage. This can lead to muscle soreness and pain that slows recovery from your workout session. 

Studies show that MSM benefits exercise recovery. Organic sulfur benefits your ability to quickly bounce back for your workouts by diminishing inflammation and easing oxidative stress. 

A 2012 study looked at the effect MSM supplementation had on exercise-induced muscle damage. The participants were 18 young men who were healthy and active, and they were placed into two groups. One group got an MSM supplement each day, while the other group was given a placebo. At the end of the 10-day study, those who were given MSM showed signs of increased antioxidant capacity and decreased muscle damage. 

Another study — conducted in 2017 — looked at the effect MSM supplements have on muscle damage and pain following a marathon. Twenty-two men and women took either MSM or a placebo for 21 days before running a half-marathon and two days after. Those who took MSM reported less joint pain and muscle soreness than those who took the placebo. 

MSM benefit #3: Eases allergy symptoms

Have you ever experienced watery eyes, sneezing or a runny nose? These are all symptoms of allergic rhinitis. This allergic condition can be triggered by pollen, mold and animal dander. 

Research shows that organic sulfur benefits the treatment of allergic rhinitis. 

When you’re exposed to an allergen, inflammatory substances such as prostaglandins and cytokines are released. The release of these substances causes the symptoms associated with allergies. 

In 2009 research, MSM blocked the release of these inflammatory substances. In so doing, it’s able to relieve allergy symptoms. 

And a 2002 clinical trial looked at the effect of MSM on seasonal allergic rhinitis. The study showed that MSM supplementation of 2 grams per day over 30 days reduced symptoms of this common allergic condition. 

MSM benefit #4: Boosts immunity

Your immune system helps your body defend against viruses and illness. Unfortunately, a person’s immunity can be weakened by things like illness, lack of sleep, stress and a poor diet. 

Organic sulfur benefits the health of your body’s immune system. 

It’s able to achieve this by reducing inflammation and oxidative stress. Both of these things can tax your body’s immune function. 

Additionally, MSM benefits immunity via its effect on glutathione. Glutathione is an antioxidant that’s naturally present in the body. MSM helps to boost our glutathione levels. You need adequate glutathione for strong immunity, and a low glutathione level has been linked with a weakened immune system.

A 2015 study showed that MSM supplementation reduced oxidative stress and increased glutathione levels. 

MSM benefit #5: Improves skin health

You can use MSM for skin wellness. Organic sulfur benefits skin health in several ways:

1. Your skin contains a protein called keratin. MSM contains sulfur compounds that can strengthen this protein, and this can give your skin a more toned and youthful appearance. 
2. MSM supports your body’s ability to produce collagen. Collagen helps give your skin a smoother, younger look. 
3. Also, MSM reduces inflammation. Inflammation can harm your skin cells and cause premature wrinkling. 
4. Finally, MSM can be used to treat rosacea, a condition that causes skin redness and irritation. 

In a 2008 clinical trial, topically applied MSM helped improve rosacea symptoms.  

And in a 2020 study, participants were divided into two groups. One group got a placebo, and the other got 3 grams of MSM daily for 16 weeks. Those who took the MSM showed an improvement in the severity of their facial wrinkles. They also showed improved skin elasticity, firmness and hydration. 

MSM benefit #6: May treat and prevent gastric ulcers

A gastric ulcer is a sore that develops on the lining of your stomach. It’s also known as a stomach ulcer, and it can cause symptoms such as pain, bleeding and vomiting.  

In a 2017 study involving mice, MSM helped decrease the severity of gastric ulcers. Researchers believe this happened because of MSM’s ability to inhibit oxidative stress and inflammation — two conditions that can cause ulcers to develop and worsen. 

MSM benefit #7: Improves hair health

MSM has become a popular supplement for those seeking healthier hair. There is research that shows MSM benefits the condition of the hair. 

In a 2019 study involving middle-aged women, participants were given up to 3 grams of MSM per day. Those who took MSM showed improvements in hair shine and hair volume.

MSM side effects and precautions

MSM is generally considered safe and comes with minimal side effects. 

However, don’t take MSM if you’re pregnant or breastfeeding. Not enough studies have been done in this area to determine its safety. 

Extremely high doses can have undesirable effects. Rats that were given 100 times the standard human dose experienced shrinkage of organs like the liver and spleen. 

Some people may experience mild reactions when first taking MSM; these include things like nausea, bloating and diarrhea. These side effects can often be eliminated simply by lowering your dosage. 

MSM dosage 

A common MSM dosage is 3 grams per day. In research studies, this dosage benefits hair and skin health. 

For arthritis, it’s common for people to take up to 6 grams of MSM each day. This is typically taken daily in three divided doses. 

When treating a skin condition or joint pain, organic sulfur can also be applied topically via an MSM cream. 

Next steps

MSM benefits joint health and healing. If you’re wrestling with a condition such as arthritis, this supplement may be able to improve your quality of life. MSM can also give you stronger immunity and healthier skin and hair.

Find out what organic sulfur can do for you by adding it to your daily regimen. It’s available online and at health food stores. 

Supplements like MSM work best when combined with a healthy diet. Get the nourishing meals your body needs by subscribing to Fresh N Lean. Our meal plans run the gamut from vegan to keto, and we provide convenient delivery to your home or office. 

The post MSM Benefits: Can MSM (Organic Sulfur) Ease Joint Pain? appeared first on Fresh n' Lean.

SUMMARY

Lutein and zeaxanthin are two antioxidants that share a very similar structure. There are advantages of taking zeaxanthin and lutein for eyes, and these nutrients support health in other ways as well. Along with zeaxanthin, lutein benefits your skin. And studies show that by taking a lutein supplement, you may be able to sharpen your cognition. 

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If you’ve ever eaten a brightly colored fruit or vegetable, you’ve had experience with lutein and zeaxanthin. 

These nutrients are antioxidants that are present in fruits and vegetables, as well as other food sources. They’re responsible for the vibrant hues seen in plants such as bell peppers, oranges, melons and grapes. 

Lutein benefits eye health, and so does zeaxanthin. For example, they can both reduce your risk of developing age-related macular degeneration (AMD).

And they also support wellness in other ways. For example, these nutrients can help protect your skin from harsh ultraviolet rays. And they support the brain in ways that can boost cognition. 

What is lutein good for, and what is zeaxanthin capable of doing for your health journey?

In this article, we will: 

• List critical facts regarding lutein and zeaxanthin
• Discuss zeaxanthin and lutein benefits
• List nutritious lutein foods and nourishing zeaxanthin foods
• Find out whether there are zeaxanthin and lutein side effects
• List zeaxanthin and lutein dosage

What is lutein?

Lutein is an antioxidant as well as a type of vitamin called a carotenoid. It’s related to beta carotene and vitamin A. 

Whether you choose lutein foods or a lutein supplement, this nutrient is a potent antioxidant. Antioxidants support wellness via their relationship with free radicals. 

Free radicals are compounds that can cause harm if their numbers aren’t controlled. In excess, free radicals can speed up the aging process and contribute to heart disease, cancer and type 2 diabetes. 

Antioxidants help maintain a healthy balance of free radicals in the body. As an antioxidant, lutein benefits health by doing its part to help keep free radicals under control. 

Lutein is naturally found as a pigment in the human eye, in both the macula and the retina. It protects the eyes by working as a light filter, shielding sensitive eye tissues from harmful UV rays. Lutein also plays a role in enhancing visual performance. 

Many eye health professionals recommend lutein intake of at least 10 mg per day. However, estimates show most Americans get just 1 to 2 mg of lutein daily. That means many of us would benefit from increasing our lutein intake. 

What is zeaxanthin?

Like lutein, zeaxanthin is an antioxidant and a carotenoid. Structurally, zeaxanthin is almost identical to lutein. However, these carotenoids differ slightly in the arrangement of their atoms. 

Zeaxanthin is bright yellow, and it’s found at the center of the macula. It helps protect the eyes from oxidation and damage caused by light. 

Zeaxanthin is similar to lutein in that it’s present in a wide range of plant foods and some that are animal-based. You’ll find zeaxanthin in orange and yellow fruits, as well as egg yolks. And it’s zeaxanthin’s yellow pigment that gives paprika and corn their recognizable colors. 

Additionally, dark-green vegetables such as kale and spinach are rich in zeaxanthin. The green chlorophyll found in these vegetables dominates; this is why their color doesn’t reflect zeaxanthin’s yellow hue. 

Lutein and zeaxanthin are often joined by a third carotenoid known as meso-zeaxanthin. These three carotenoids are the only ones that accumulate in the retina. Because they’re present in large quantities in the macula, they’re known as macular pigments. 

Zeaxanthin and lutein benefits

You can choose to ramp up your well-being with lutein foods or a lutein supplement. Likewise, zeaxanthin foods or a zeaxanthin supplement both work well to support your health. 

So, what is lutein capable of doing for your health? And what is zeaxanthin good for on the road to improved wellness?

Here are some essential zeaxanthin and lutein benefits:  

Lutein and zeaxanthin benefit #1: Protection against age-related macular degeneration 

Age-related macular degeneration is an eye disease that can result in blurred vision. The macula is the part of the eye that governs straight-ahead vision. According to the National Eye Institute, aging can cause the macula to become damaged; when this happens, the condition is called age-related macular degeneration. This condition can make it harder to drive, read, recognize faces and perform everyday tasks around the house. 

Studies show lutein benefits those with macular degeneration, and zeaxanthin provides similar support. 

A 2003 study looked at 380 men and women aged 66 to 75 years. The study found that the risk of age-related macular degeneration was highest in those with lower plasma concentrations of zeaxanthin. 

And a 1994 study looked at the impact dietary carotenoids such as lutein and zeaxanthin have on eye health. The research found that increased carotenoid intake was linked with a decreased risk of advanced or exudative AMD. Advanced or exudative AMD is the most visually disabling form of macular degeneration affecting older people. 

Lutein and zeaxanthin benefit #2: Cataract prevention

According to the American Academy of Ophthalmology, a cataract is a condition that occurs when the natural lens of your eye becomes cloudy. It happens when proteins in the lens break down. The protein breakdown causes vision to become blurred and hazy. It can also cause the objects you see to appear less colorful. 

The most common cause of this condition is aging. However, cataracts can also be caused by eye injury, sun exposure and medical problems such as diabetes. 

Research shows that lutein benefits cataract prevention, and so does zeaxanthin. A 2006 study found an inverse association between the prevalence of cataracts and high dietary intake of lutein and zeaxanthin.

And another 2006 study found that zeaxanthin had particular value as protection against cataract formation. 

Lutein and zeaxanthin benefit #3: Heart health support

Heart disease is the leading cause of death in the United States. About 655,000 Americans die from this ailment every year. 

Research shows carotenoids such as lutein and zeaxanthin support heart health. They can minimize cardiovascular risk by lowering blood pressure and reducing markers of inflammation. In particular, the data shows lutein benefits heart health by exerting a cardioprotective effect. And studies show that zeaxanthin benefits arterial health. 

Lutein and zeaxanthin benefit #4: Skin support

Exposure to the sun’s rays can speed up the aging process and cause inflammation. Research shows lutein and zeaxanthin can protect the skin from the harmful effects of the sun. 

A 2003 animal study looked at the effect that lutein and zeaxanthin have on inflammation caused by ultraviolet (UV) rays. The research showed that oral supplementation of lutein and zeaxanthin reduced the effect of this radiation by diminishing the acute inflammatory responses that it triggered. 

And a 2006 study looked at the impact zeaxanthin and lutein supplements have on overall skin tone; the trial involved 46 people with skin that ranged from mildly dry to moderately dry. Compared to the control group, those who received 10 mg of lutein and 2 mg of zeaxanthin noted significant improvements in skin tone. 

Lutein and zeaxanthin benefit #5: Improved cognition

Lutein and zeaxanthin aren’t just found in the eyes; these carotenoids are also present in the brain. So, it’s not surprising that they’ve both been linked with brain health and cognition. 

A 2008 clinical trial looked at the effect a lutein supplement and docosahexaenoic acid (DHA) had on cognition in older women. Those who supplemented with lutein and DHA showed improved verbal fluency and improved memory scores. They also showed improvements in their rate of learning. 

And a 2017 study looked at the effect that lutein and zeaxanthin supplementation had on cognition in healthy young adults. Again, the data showed that supplementation with these nutrients improved cognitive function. 

Lutein foods and zeaxanthin foods

These foods are good sources of lutein and zeaxanthin:

• Spinach
• Swiss chard
• Turnip greens
• Mustard greens
• Collards
• Kale
• Green peas
• Summer squash
• Pumpkin 
• Brussels sprouts
• Broccoli 
• Asparagus 
• Romaine lettuce
• Carrots 
• Zucchini
• Leeks
• Corn
• Arugula
• Butterhead lettuce
• Okra 
• Celery 
• Red cabbage
• Tomatoes
• Bell peppers
• Pistachios
• Persimmons 
• Avocados
• Oranges
• Jackfruit
• Egg yolk
• Blueberries
• Grapes

Zeaxanthin and lutein side effects and precautions

Lutein and zeaxanthin are generally considered safe and come with minimal side effects. 

However, in some cases, people with very light complexions may develop yellowing of the skin if they take very high doses that exceed recommended amounts. This skin yellowing is not considered harmful. 

Zeaxanthin and lutein dosage 

Eye care professionals recommend 10 mg of lutein and 2 mg of zeaxanthin per day for eye health, based on the results of clinical trials.

And studies show that 10 mg of lutein and 2 mg of zeaxanthin per day can help improve skin tone, reduce fine lines and improve skin elasticity.  

Still, the amount that’s ideal for you will depend on your overall health situation. For example, people who smoke may need more lutein and zeaxanthin than the amounts listed above. This is because smokers tend to have lower levels of carotenoids than non-smokers. 

Finally, when taking lutein and zeaxanthin, always consume these nutrients with a healthy fat such as olive oil. This is because lutein and zeaxanthin are both fat-soluble. They’re best absorbed by the body when eaten with fatty food. 

Next steps

What is lutein good for on your healing journey? And how can zeaxanthin support your health? Find out by adding these supplements to your daily regimen. You can also opt to up your intake of foods that contain these nutrients. 

A healthy diet supports wellness in countless ways. Step up your nutrition by subscribing to Fresh N Lean. Our meal plans range from vegan to keto, and we provide convenient delivery straight to your front door. 

The post Lutein and Zeaxanthin: Benefits for Skin and Eye Health appeared first on Fresh n' Lean.

SUMMARY

The gotu kola plant is a staple in traditional Chinese medicine. Whether you choose gotu kola tea or a gotu kola supplement, this herb has the power to improve your health in key ways. Gotu kola extract has been used to treat anxiety and depression. And gotu kola benefits cognitive function and insomnia; it also supports healthy blood flow. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

There are some plants whose healing properties have been revered for centuries. 

The gotu kola herb is one such plant. It’s been used in traditional Chinese healing practices for generations, and it’s also played a key role in ancient Ayurvedic medicine.

Research shows the gotu kola plant can soothe anxiety and stress, and it can help ease depression. It improves blood circulation; also, when applied topically, it promotes healthy skin, helping to reduce stretch marks and speed up wound healing. And gotu kola benefits brain health and cognitive function. 

What is gotu kola capable of doing for your wellness journey? 

In this article, we will:

• Explain what gotu kola is
• List valuable gotu kola benefits for health and healing
• Find out whether there are any gotu kola side effects
• List gotu kola dosage

What is gotu kola?

The gotu kola plant is a perennial that’s a member of the parsley family. It’s native to India, Japan, Indonesia. Sri Lanka, the South Pacific and South Africa. The gotu kola herb is unique for having no taste and no smell. 

Gotu kola’s botanical name is Centella asiatica. This Ayurvedic herb is referred to by many different names around the world; it’s also known as centella, Asiatic pennywort, hydrocotyle, Indian pennywort, luei gong gen and marsh pennywort. Gotu kola is also called brahmi; it shares this name with Bacopa monnieri, another Ayurvedic herb. 

The gotu kola herb is most at home in the water. Its leaves are small and fan-shaped, and it produces flowers that are white, pink or pale purple. The gotu kola plant also bears a small fruit that’s oval in shape.  

Traditional gotu kola uses  

In healing practices, the gotu kola leaf and stem are used to promote wellness. Over the years and in various cultures, this medicinal herb has been used treat these conditions:

• Syphilis 
• Epilepsy
• Diarrhea
• Stomach ulcers
• Fever
• Asthma
• Mental fatigue

As a result of its remarkable healing properties, gotu kola has been called “the herb of longevity” and “the fountain of life.”

In India, gotu kola is considered the most spiritual of herbs, and yogis use it to enhance their meditation sessions. They believe the gotu kola plant supports the crown chakra and balances the brain’s right and left hemispheres. 

Gotu kola benefits

Whether you choose a gotu kola supplement or a tea made with dried or fresh gotu kola, it’s clear this medicinal herb has what it takes to supercharge your healing regimen. 

Here are some essential gotu kola health benefits:  

Gotu kola benefit #1: Relieves insomnia

Insomnia is defined as difficulty falling asleep and/or difficulty staying asleep, and it’s a common affliction. According to some estimates, between 10-30 percent of all adults have chronic insomnia. In addition, women are 40 percent more likely to suffer from insomnia than men.

Alternative healing practitioners report that gotu kola benefits insomnia. This herb is a sedative, and as such, it can help ease sleeplessness. 

Gotu kola benefit #2: Mitigates anxiety

Many people suffer from anxiety these days, and it’s easy to understand why. According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the nation. ADAA estimates that these disorders affect 18 percent of the population each year. Anxiety disorders typically stem from a broad range of risk factors. These include brain chemistry, genetics, personality and life events. 

Research shows that gotu kola benefits anxiety and supports the nervous system. In a 2016 animal study that involved mice, gotu kola had an anti-anxiety effect. 

Additionally, a 2013 meta-analysis looked at clinical trials examining the effect that various herbal remedies have on anxiety. The study concluded that evidence shows gotu kola is an effective treatment for this condition. 

Gotu kola benefit #3: Eases depression

Depression is common not just in this country but all around the world. The World Health Organization reports that this condition is a leading cause of disability worldwide. It affects more than 264 million people globally, and it’s more likely to strike women than men. 

Scientific evidence shows gotu kola benefits depression. A 2016 meta-analysis looked at several clinical trials involving this medicinal herb. The analysis concluded that research showed gotu kola has an antidepressant effect. 

Gotu kola benefit #4: Improves cognitive function

Healthy cognitive function is a must for productivity. For various reasons, it’s sometimes not as sharp as we’d like it to be. And it can sometimes decline as we age. 

Studies show gotu kola benefits cognitive function. A 2016 clinical trial compared gotu kola and folic acid as a treatment for stroke survivors. The trial showed that both effectively improved cognitive function; however, gotu kola was the superior choice for improving memory. 

And a 2017 animal study looked at the effect gotu kola has on cognitive ability in mice of various ages. The research showed that both younger and older mice got a boost in learning and memory. However, the improvements were most pronounced in the older mice. 

Gotu kola benefit #5: May help treat Alzheimer’s disease

According to the Centers for Disease Control and Prevention (CDC), Alzheimer’s disease is the most prevalent type of dementia. It starts with mild memory loss; over time, it can progressively worsen, impacting a person’s ability to maintain a conversation and respond to the environment. The CDC estimates that 5.8 million Americans are currently living with Alzheimer’s. 

Since gotu kola benefits memory and nerve function, it’s not surprising to learn that it may help treat Alzheimer’s. In a 2012 study involving mice, Centella asiatica extract positively affected those with Alzheimer’s disease. 

Gotu kola benefit #6: Helps treat varicose veins

Chronic venous insufficiency is a problem caused by poor blood circulation. It happens when your veins cause blood to pool in the blood vessels in your legs instead of returning it to your heart. 

If you have a varicose vein or two, this ailment is probably the culprit. This condition can also cause cramps, swelling, skin changes and leg ulcers. 

A 1990 study looked at the effect that a total triterpenic fraction of gotu kola had on patients with varicose veins. The research showed that this herb helped treat varicose veins by boosting the metabolism of each vein’s connective tissue. 

Gotu kola benefit #7: Improves the appearance of stretch marks and speeds wound healing

Studies show that gotu kola benefits skin health and works well at healing wounds. 

When applied directly to the skin, gotu kola speeds up collagen production and collagen synthesis. By doing this, it may be able to improve the appearance of stretch marks. It may also be able to hasten wound healing. 

A 2013 study looked at the effect of topical application of gotu kola on stretch marks and wound healing. The research shows that it helps treat both these conditions; it can also boost the strength of newly formed skin.  

Gotu kola side effects and precautions

Gotu kola is generally considered safe and comes with minimal side effects. 

However, in some cases, it can cause dizziness, nausea, stomach upset and extreme drowsiness. Those symptoms tend to occur only with very high doses. So, it’s best to start with a low dose and gradually work your way up. 

Gotu kola has the potential to tax your liver if used for long periods. With long-term use, it’s important to take a two-week break from the herb every six weeks. 

If you have liver disease or take medications that impact the liver, you shouldn’t take gotu kola. And gotu kola is not recommended for those with a history of skin cancer. 

Gotu kola may interact with these medications:

• Cholesterol-lowering drugs
• Diabetes drugs
• Diuretics
• Sedatives

If you take any of the medications listed above, talk with your doctor before taking gotu kola. 

Gotu kola dosage 

Gotu kola dosage varies depending on the condition you’re treating:

• Improved cognition: A common dosage is 750-1,000 mg per day 
• Depression: A common dosage is 500 mg twice a day
• Insomnia: A common dosage is 300-680 mg three times a day
• Circulation issues related to varicose veins: A common dosage is 60-100 mg three times a day
• Anxiety: A common dosage is 500 mg twice a day
• Alzheimer’s: A common dosage is 30-60 drops of liquid extract three times per day

Next steps

What is gotu kola capable of doing for you on your path toward optimal wellness? This herb provides one health benefit after another. Keep in mind, though, that this dietary supplement has the potential to interact with certain drugs. If you have questions about whether this supplement is a good fit for you, be sure to check with your physician.

Supplements can enhance your health, but a nutritious diet should always be the foundation of your wellness regimen. Take your diet to the next level by subscribing to Fresh N Lean. Our meal plans range from vegan to paleo, and we provide convenient delivery to your home or office.

The post Gotu Kola Benefits for Less Anxiety and Better Cognition appeared first on Fresh n' Lean.

SUMMARY

Bacopa monnieri — also known as brahmi — is used in Ayurvedic medicine, and the bacopa plant supports wellness in countless ways. Bacopa benefits brain health and cognitive function, and it can help ease stress and anxiety. Also, a bacopa supplement can help reduce chronic inflammation. And there are advantages to using brahmi hair oil or a brahmi powder for hair as a topical treatment. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Bacopa monnieri — also known as brahmi — has long been a staple part of ancient Ayurvedic healing practices. 

Modern research backs up these traditions and proves the bacopa plant has notable health benefits. For example, brahmi powder can help suppress inflammation, and bacopa extract can lower high blood pressure. And studies show that bacopa benefits brain function and has a neuroprotective effect; it improves cognitive processing and cognitive performance. 

There are also notable brahmi benefits for hair. You can apply brahmi powder and brahmi oil topically to improve hair health. 

What is bacopa all about? Is it worth adding a bacopa supplement to your wellness regimen? Let’s take a look. 

In this article, we will:

• Explain what bacopa is
• List key bacopa benefits for health and wellness
• Find out whether there are any bacopa side effects
• List Bacopa monnieri dosage

What is bacopa?

The bacopa plant is a perennial herb, and its botanical name is Bacopa monnieri or Bacopa monniera. It’s also known as brahmi, herb of grace, thyme-leaved gratiola and water hyssop.

Bacopa grows in tropical and subtropical locales; it’s indigenous to India and Sri Lanka, but it also grows on the southern coasts of Australia and the U.S. This small, creeping succulent loves water. The bacopa plant thrives in ponds, wetlands and tidal lands. 

Each bacopa plant produces flowers, and each flower has five petals. The flowers are usually white or whitish-blue. 

The bacopa leaf and the entire bacopa plant can be dried and used medicinally. In addition, you can eat aerial parts of the plant fresh. 

Bacopa is an antioxidant that can help reduce free radical production in the body. In so doing, bacopa benefits health by helping to reduce oxidative stress. 

In Ayurvedic tradition, bacopa is a cooling bitter. It’s believed to pacify all Ayurvedic doshas or constitutions: pitta, vatta and kapha. Furthermore, Ayurvedic practitioners view bacopa as a medhya rasayana — a plant with the capability to sharpen the mind and the intellect. 

Ancient scholars appeared to know about the ways in which bacopa benefits cognitive function and supports brain cells. They reportedly used Bacopa monnieri as a nootropic, tapping this potent Ayurvedic herb to help them memorize lengthy scriptures and hymns. 

Bacopa benefits

So, what is Bacopa monnieri supplementation good for when it comes to overall health support?

Bacopa can enhance wellness and treat certain chronic ailments. It’s perfect for brain health. And research shows that brahmi powder and brahmi oil may help restore hair growth. 

Here are some key bacopa benefits:  

Bacopa benefit #1: Relieves inflammation

Inflammation isn’t always a bad thing. Your body uses inflammation to combat disease and recover from injury. 

But when inflammation is chronic, it can pose a serious threat to your health. Chronic inflammation has been linked with conditions such as cancer, diabetes and heart disease.

Research indicates that bacopa benefits your health by helping to relieve chronic inflammation. 

A 2017 study looked at the effect that bacopa has on the release of cytokines on microglial cells. Microglial cells are the immune cells of the brain that are involved in inflammation. The study examined the effects of various bacopa extracts, inducing bacopa tea and bacopa infusion. 

The results showed that bacopa inhibits the release of inflammatory cytokines from microglial cells. Furthermore, it also inhibits the production of enzymes that are linked with brain inflammation. As such, Bacopa monnieri is a useful tool for limiting inflammation in the central nervous system. 

Indomethacin is a commonly used anti-inflammatory drug. A 1994 animal study involving rats looked at bacopa’s anti-inflammatory effects. The study showed that bacopa is comparable to indomethacin in its ability to treat inflammation. 

Bacopa benefit #2: Improves brain health and cognitive function

Your brain needs the proper support to function at its best. Certain herbs foster brain health, and this can improve cognitive performance. 

Research indicates that the bacopa plant is one such herb. Studies show that bacopa benefits mental function and cognitive processing. 

A 2011 study involving rats looked at the effect of standardized Bacopa monnieri extract on the amygdala, a part of the brain that governs learning and memory. The rodents treated with Bacopa monnieri extract showed improvements in learning performance and memory retention. Also, bacopa supplementation stimulated neuronal growth in the amygdala in ways that support cognitive performance. 

Similar benefits have been observed in studies on humans. 

A 2001 human study looked at the effects of bacopa extract in healthy humans. Participants who took bacopa supplements showed significant improvements in learning rate and memory consolidation. There was also a notable increase in the speed at which they processed visual information. Overall, the findings indicate that Bacopa monnieri can upgrade the way our bodies handle cognitive processes.  

Bacopa and cognitive decline

What is bacopa capable of doing for cognitive decline in older adults? And what cognitive effects does a bacopa supplement have on this demographic?

A 2012 study looked at the effect bacopa supplementation has on healthy older adults. Sixty participants received either a standardized Bacopa monnieri extract (300 or 600 mg daily) or a placebo over a 12-week period. The study showed that bacopa improved cognitive processing, attention and working memory in participants who received it. 

Bacopa benefit #3: Alleviates ADHD symptoms

Attention-deficit hyperactivity disorder (ADHD) is said to be the most common neurobehavioral condition of childhood. 

Technically, it’s not a disease. Instead, it’s a group of symptoms that can cause psychological and emotional problems, as well as learning difficulties. ADHD can cause hyperactivity and impulsive behavior. It can also make it difficult for people to remain focused and attentive. 

Research shows bacopa benefits treatment of ADHD symptoms. 

A study conducted between 2008 and 2010 looked at bacopa’s health benefit in managing ADHD symptoms. The participants were 31 children ranging in age from six to 12. The children received standardized Bacopa monnieri extract at a dose of 225 mg per day over a period of six months.

The study showed that bacopa reduced ADHD symptoms in 85 percent of the children. Those who received the standardized extract showed improvements in learning problems, impulsivity and psychological problems. And the bacopa extract was well-tolerated by the children who took it. 

Bacopa benefit #4: Prevents anxiety

In today’s world, many people suffer from anxiety. This condition can inhibit our productivity and compromise our happiness and mental health. 

Research shows that bacopa benefits health by preventing anxiety. Like ashwagandha and rhodiola, bacopa is an adaptogen. Adaptogens work powerfully to help your body resist anxiety and stress. 

A 1998 study looked at bacopa’s impact on anxiety. It showed that Bacopa monnieri produced results comparable to those of lorazepam, a drug commonly used to treat anxiety symptoms. 

Keep in mind, though, that the amount of research done on bacopa’s relationship to anxiety is still somewhat limited. 

Bacopa benefit #5: Supports healthy blood pressure

High blood pressure places strain on your blood vessels and your heart. If your blood pressure is chronically high, it increases your risk of developing heart disease. 

Studies show that bacopa benefits wellness by helping to keep your blood pressure within a healthy range. 

In a 2011 study involving rats, intravenous bacopa was used to manage arterial blood pressure. The data showed that Bacopa monnieri had the effect of reducing blood pressure to healthy levels. 

Bacopa benefit #6: May help restore hair growth

Bacopa is commonly used as a dietary supplement, but it’s also used topically. When it’s used in this way, it’s often referred to as brahmi. 

According to Ayurvedic tradition, topical use of brahmi can improve the health of your hair. This involves applying brahmi powder or brahmi oil to your hair and scalp. 

A 2009 study looked at the effects of a herbal hair growth oil whose ingredients include brahmi. Minoxidil is a drug that’s commonly used to generate hair growth in those with thinning follicles. The study data showed that the herbal hair growth oil made with brahmi was comparable to minoxidil in its ability to grow new hair. 

Bacopa benefit #7: May help ward off cancer

Cancer is a chronic disease that’s a leading cause of death in the U.S.

Both test-tube and animal studies show that bacopa benefits health by helping to prevent cancer. In a 2013 study involving mice, bacopa extract helped inhibit the growth of cancer tumors.

Bacopa side effects

With Bacopa monnieri, side effects are few. This herb has been used for thousands of years in some cultures, and it’s typically well-tolerated. 

However, in a few cases, it has caused symptoms such as nausea, stomach cramps and diarrhea. 

Also, there hasn’t been a lot of research done on its effect on pregnant women. As a result, it’s not recommended for use during pregnancy. 

Bacopa may interact with certain medications. If you’re taking prescribed drugs, consult your physician before adding Bacopa monnieri to your regimen. 

Bacopa dosage and uses

In human studies, Bacopa monnieri dosage typically ranges from 300-450 mg per day. 

You can add bacopa powder to hot water to make tea. Or you can mix this powder in with your favorite smoothie. 

If using brahmi as a topical hair treatment, massage a few drops of brahmi oil into your scalp. 

You can also use brahmi powder in a hair mask. Create the mask by mixing brahmi powder with an ingredient such as avocado. Leave the mask on your hair for 20 to 30 minutes, then rinse. 

Next steps

Is bacopa the nootropic that can help you ease anxiety and improve cognitive ability? Find out what Bacopa monnieri can do for you by giving it a try. Bacopa supplements are sold online. And if you’re curious about what this herb can do for your hair, experiment with brahmi hair oil or a mask made with brahmi powder.

Supplements such as bacopa have lots of potential benefit, but eating nourishing foods is the most important thing you can do for your health. Upgrade your diet by subscribing to Fresh N Lean. Our meal plans range from vegan to paleo, and we deliver to your home or office. 

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SUMMARY

What does vitamin C do for your health? A vitamin C supplement can bolster your immune system and help lower high blood pressure. Also, vitamin C benefits heart health, and it can help prevent gout attacks. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep.

Vitamin C benefits your well-being in profound ways, and it plays an integral role in the health of your body. 

This nutrient is an antioxidant that works hard to battle the free radicals that can compromise wellness. You can get more vitamin C by eating lots of fruits and vegetables. You can also up your intake via a vitamin C supplement. 

What is vitamin C good for on your journey to improved health? Let’s dive in. 

In this article, we will:

• Explain what vitamin C is, and discuss how it supports the body
• Share insight on key vitamin C benefits
• Discuss vitamin C foods
• Find out if there are any vitamin C side effects
• List vitamin C dosage

What is vitamin C?

Vitamin C is also known as ascorbic acid. It’s a water-soluble vitamin that your body uses to fight oxidative stress; it’s also used to build cartilage, connective tissues, blood vessels, muscles and collagen. Additionally, vitamin C benefits the healing process. This potent antioxidant works to support and speed up wound healing. 

Your body can’t make vitamin C on its own. However, you can obtain this antioxidant from foods or a vitamin C supplement. 

To understand how vitamin C works, it’s important to know a thing or two about free radicals. 

Your body produces molecules called free radicals when it’s breaking down food; free radicals are also produced in response to pollutants such as radiation and tobacco smoke. Your body needs free radicals to maintain good health, but if these molecules become too large in number, they can compromise wellness. A body with an excessive amount of free radicals is at higher risk for chronic health problems such as heart disease.  

In its role as an antioxidant, vitamin C helps protect your body from the effects of free radicals. It helps make sure that the amount of free radicals in your body remains manageable. By doing this, vitamin C benefits wellness. 

Vitamin C benefits

What does vitamin C do to support a fit and happy lifestyle? And what is vitamin C good for as you strive to optimize your health?

Here are some key vitamin C benefits:

Vitamin C benefit #1: May reduce the risk of heart disease

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. Cardiovascular disease kills one person every 36 seconds in this country. And heart disease causes the death of about 655,000 Americans each year. 

Research shows that vitamin C benefits heart health. This nutrient may be able to help reduce the risk of heart disease. 

A 2004 meta-analysis looked at the effect of vitamin C supplements on cardiovascular disease. The study showed that those with higher supplemental vitamin C intake had a lower risk of heart disease. 

Vitamin C benefit #2: May reduce harmful LDL cholesterol

What does vitamin C do when it comes to cholesterol? Before we begin, it’s essential to gather some insight into cholesterol itself. 

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol is harmful. It can accumulate in your arteries, making them hard and narrow. This can prevent healthy blood flow throughout the body. 

HDL cholesterol works differently and is good for your health. HDL cholesterol helps transport excess cholesterol back to your liver. In this way, it helps the body detoxify. 

According to the Mayo Clinic, if you have a high LDL cholesterol level, it puts you at an elevated risk for ailments such as a stroke or a heart attack. 

Research shows that vitamin C benefits wellness by working to maintain healthy cholesterol levels. 

A 2008 meta-analysis looked at the effect vitamin C supplementation had on cholesterol levels across 13 randomized controlled trials. The data showed that supplementation with at least 500 mg of vitamin C per day for a minimum of four weeks caused a notable decrease in harmful LDL cholesterol. 

Vitamin C benefit #3: May prevent gout

Gout is a form of arthritis, and it’s more likely to affect men. It occurs when uric acid crystals accumulate in the joints. The body makes uric acid crystals when it processes purines. Purines are found naturally in your body, and they’re also found in the foods you consume. 

Typically, gout affects just one joint at a time. This condition often affects the big toe. It can cause intense pain, swelling, redness and heat. 

So, what does vitamin C do when it comes to gout? Research indicates the vitamin C benefits healthy uric acid levels in ways that may help prevent gout. 

A 2008 study looked at the effect of vitamin C intake on uric acid in 1,387 male participants. The data showed that higher vitamin C intake in men is linked with lower uric acid levels. By lowering uric acid in this way, vitamin C may help prevent gout from developing. 

Vitamin C benefit #4: Bolsters immunity

We need a robust immune system if our bodies are to fight off viruses and pathogens. What is vitamin C good for when it comes to immunity? Let’s take a look.  

To support immunity, the body naturally produces white blood cells. These cells are known as lymphocytes and phagocytes, and they work to defend against infection. 

Research published by the National Institutes of Health shows vitamin C benefits immunity. One way it does this is by supporting the production of white blood cells. 

Vitamin C deficiency can cause impaired immunity and make you more likely to develop an infection. And a vitamin C supplement can support your body’s immune system, helping prevent and treat respiratory and systemic infections. 

Vitamin C benefit #5: Protects against age-related cognitive decline

Age can sometimes harm our memory and our ability to think clearly. Sometimes this develops into dementia, but in other cases, the effects are more subtle.

Research shows that vitamin C supports clear thinking and a healthy memory, protecting against cognitive decline as we age. 

A 1998 study looked at the effect of vitamin C supplements on cognitive performance. The data showed that consumption of vitamin C supplements was linked with a lower prevalence of more severe cognitive impairment. 

And a 2007 study looked at the effect of vitamin C intake on the cognitive function of older men and women. The study showed that higher antioxidant intake from food and supplement sources of vitamin C may delay cognitive decline in older people. 

Vitamin C benefit #6: Supports healthy blood pressure levels

Blood pressure is a term used to describe the forces of blood as it pushes against the walls of your arteries. According to the CDC, if your blood pressure is consistently high, it can damage your heart. High blood pressure can also increase your risk for heart disease and stroke. 

Research shows that vitamin C benefits healthy blood pressure levels. 

A 2012 meta-analysis looked at the effect of vitamin C supplements on blood pressure. The data showed that vitamin C helps lower high blood pressure to healthy levels. 

Vitamin C benefit #7: Supports healthy skin

We’ve talked about the benefits of a vitamin C dietary supplement. But you can also reap benefits by using topical vitamin C to improve skin care. This typically takes the form of a vitamin C serum. 

It makes sense when you consider that vitamin C supports the generation of connective tissue. 

In serums, a vitamin C derivative called magnesium ascorbyl phosphate is typically used. 

A vitamin C serum can benefit the health and appearance of your skin in these ways:

• Reduces fine lines
• Evens out skin tone and reduces hyperpigmentation
• Boosts collagen synthesis and collagen production
• Hydrates the skin

Vitamin C benefit #8: Protects against eye disease

Age can affect the health of our eyes. As we grow older, conditions such as cataracts and macular degeneration can compromise the quality of our vision. 

According to the American Optometric Association (AOA), vitamin C can protect eye health as we grow older, and it can help ward off eye disease. The AOA recommends vitamin C supplementation to prevent cataracts and macular degeneration. 

To reduce the risk of getting macular degeneration, the AOA recommends that you take 500 mg of vitamin C per day. For best results, take this with vitamin E, zinc, lutein and zeaxanthin.

Vitamin C foods

As mentioned, you can obtain vitamin C via supplements, or you can get it from the foods you eat. 

Here are some foods that are high in vitamin C: 

• Citrus fruits, such as oranges and lemons
• Potatoes
• Broccoli
• Peppers
• Brussels sprouts 
• Strawberries
• Guavas
• Blackcurrants
• Parsley
• Kale
• Kiwis
• Papayas

Vitamin C side effects

Vitamin C is a nutrient that’s found in healthy foods. As you’d imagine, it has a strong record for safety and doesn’t cause side effects if taken in reasonable amounts.

Is it possible to take too much vitamin C? 

It’s almost impossible to get too much of this nutrient via food. But if you take high doses of vitamin C via supplementation, it can cause undesirable side effects. These include heartburn, nausea, skin flushing and diarrhea. 

Over the long term, high doses of oral vitamin C supplements may increase your likelihood of developing kidney stones. 

Taking over 2,000 mg per day of this vitamin supplement may increase your risk of developing unpleasant side effects. 

Vitamin C dosage

How much vitamin C should you take daily?

According to the Mayo Clinic, the recommended daily amount for vitamin C is 65 to 90 mg. 

As mentioned, the AOE recommends higher doses of vitamin C to protect eye health. That organization recommends a dosage of 500 mg per day. 

The Mayo Clinic says a safe upper limit is 2,000 mg per day. 

Here’s a common question: “Can I take vitamin C at night?” It’s safe to take vitamin C at any hour of the day. 

Next steps

What is vitamin C capable of doing for your health? To find out, supplement with this nutrient to boost your vitamin C levels. Or add more vitamin C foods to your diet. 

Nutritious foods are the cornerstone of good health, and you can get these foods delivered to your doorstep by subscribing to Fresh N Lean. Our tasty meal plans range from vegan to keto, and they’re made with organic, sustainable ingredients.

The post Vitamin C Benefits: What Does Vitamin C Do? appeared first on Fresh n' Lean.

SUMMARY

The list of inositol supplements includes choices such as D-chiro-inositol and myo-inositol. So, what is inositol capable of doing for your health? Inositol powder can be used to treat conditions such as depression, anxiety and polycystic ovary syndrome (PCOS). 

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Inositol is a supplement that tends to fly under the radar with many people; still, it has a lot to offer in supporting your mental and physical health. 

This nutrient is a carbohydrate, and it takes various forms. The inositol family includes options such as myo-inositol, D-chiro-inositol and inositol triphosphate.

How can inositol support your healthy lifestyle? And what is inositol used for in wellness protocols?

Inositol benefits certain mental health conditions in key ways. It’s been used to treat ailments such as depression, anxiety disorder and panic disorder. And inositol powder has been used successfully to treat a hormonal condition called polycystic ovary syndrome (also known as polycystic ovarian syndrome or PCOS). 

Let’s take a closer look at the ways in which inositol benefits healing. 

In this article, we will:

• Explain what inositol is, and discuss the different variants
• List important inositol health benefits
• Share a lineup of inositol foods
• Find out if there are any inositol side effects
• List an ideal inositol dosage

What is inositol?

Inositol is also called vitamin B8, and it’s a carbohydrate that’s naturally found in the human body.

You’ll find inositol in certain foods. If you want to up your intake of this nutrient, you can also invest in an inositol supplement.

There are different variants of inositol, and each is called an isomer. Two of the most common variants are myo-inositol and D-chiro-inositol. 

So, what is inositol used for by the body?

Inositol plays a key role in helping your body build cell membranes. It also supports your central nervous system, and it can increase the impact neurotransmitters have on your brain. 

When it comes to mental health, inositol benefits your well-being by balancing certain chemicals in the body. For this reason, inositol supplementation is an effective treatment for a host of mental conditions and mood disorders. The list includes anxiety, depression and panic disorder.

And inositol benefits your physical health as well. It does this via its impact your body’s insulin level. It can improve insulin signaling and helps the body use insulin more effectively. That quality enables inositol powder to help treat conditions such as metabolic syndrome, PCOS and gestational diabetes. 

Inositol benefits

When it comes to your health evolution, what is inositol good for?

Here are some inositol benefits you should know about:  

Inositol benefit #1: Treats depression

Depression is a common ailment. According to the World Health Organization, this mental illness affects more than 264 million people of all ages worldwide. It’s a leading cause of disability. If it’s severe and untreated, depression could lead to suicide. 

So, what is inositol capable of doing for depression? 

Research shows inositol benefits the treatment of depression. It’s surmised that inositol is able to achieve this outcome thanks to its effect on neurotransmitters in the brain. 

• In a 1995 study, a 12-gram dosage of inositol was given to depressed patients each day over a four-week period; others in the study were given a placebo. Those who received the inositol showed a notable improvement in depression symptoms relative to those who got the placebo. 
• A small 1993 study administered a 6-gram daily dose of inositol to eleven depressed patients who had been resistant to other types of treatment. Nine of the eleven patients experienced major improvement in depression symptoms. 

If you’re having a hard time finding relief from depression, an inositol supplement may be the solution you’re seeking. 

Inositol benefit #2: Relieves anxiety and OCD

Serotonin is a neurotransmitter that can affect your mood. If there’s inadequate serotonin in the body, the shortage could trigger panic and anxiety attacks, as well as obsessive-compulsive disorder (OCD). 

Research shows that inositol supplements can improve mental health problems associated with serotonin.

Clinical studies in this area are still somewhat limited. But the research that exists shows that inositol benefits the treatment of conditions such as anxiety and panic disorders in a notable way. 

In people with certain mental conditions, inositol deficiency may be a factor. These people often exhibit inositol levels that are abnormally low. 

• A 1995 study looked at the impact inositol had on participants with a panic disorder that causes panic attacks. The study showed that participants who took inositol experienced fewer and less severe panic attacks than those who took a placebo. 
• And in a 1996 study, inositol was used to treat participants with obsessive-compulsive disorder. Thirteen patients with OCD were divided into two groups. One group got 18 grams of inositol per day over a six-week period; the other group got a placebo. Those who received inositol treatment showed clear improvement in their OCD symptoms.

Inositol benefit #3: Supports healthy blood sugar levels

What is inositol good for when it comes to your body’s blood sugar levels?

Your body produces a hormone called insulin. This hormone plays a crucial role in regulating glucose metabolism and blood sugar levels in your body. 

Sometimes there are problems with the way the body responds to insulin. This condition is called insulin resistance, and it can cause blood sugar levels to spike.

This can ultimately make you more likely to develop a range of metabolic disorders. These include conditions such as metabolic syndrome and diabetes.

Research shows that inositol boosts insulin sensitivity and diminishes insulin resistance. In so doing, inositol benefits wellness by helping your body maintain healthy blood sugar levels. 

A 2011 study looked at the effect of myo-inositol supplementation in postmenopausal women with metabolic syndrome, covering a six-month period. Those who took myo-inositol experienced improvements in certain symptoms of metabolic syndrome:

• Their blood pressure decreased
• They noted healthier cholesterol and triglyceride levels
• They showed improvements in insulin sensitivity; optimized insulin sensitivity helps your body maintain an ideal blood sugar level

Inositol and gestational diabetes

Gestational diabetes is a term used to describe diabetes that is diagnosed for the first time while a woman is pregnant.

It can develop when a woman’s body is unable to create all the insulin it needs during pregnancy. It causes high blood sugar that can affect the health of the pregnant woman and her fetus. 

Clinical studies show that inositol benefits blood sugar control in women with gestational diabetes.

In a 2011 study, some participants were given 4 grams of myo-inositol daily combined with 400 μg of folic acid; others were given a placebo. Those who received the myo-inositol showed the improved insulin resistance needed for ideal blood sugar control. 

Inositol benefit #4: Restores fertility in women with PCOS

Polycystic ovary syndrome — or PCOS — is a condition that can affect a woman’s health and fertility. It causes a woman’s body to ramp up the production of certain hormones to abnormally high levels. 

The list of PCOS symptoms includes hair loss on the head, mood changes, acne, high testosterone levels, weight gain, irregular periods and excessive body hair. PCOS can cause cysts to grow in a woman’s ovaries. Ultimately, this condition can result in infertility. 

Some researchers believe that PCOS may be caused by problems related to insulin sensitivity. With this in mind, it’s not surprising to learn that inositol benefits the treatment of PCOS.

• In a 2007 study, myo-inositol helped restore ovarian function and fertility in PCOS patients.
• And in a 2010 study, myo-inositol was shown to be more effective at treating PCOS than metformin, a drug that’s commonly prescribed to address the ailment. 

If you’re a woman wrestling with PCOS, it’s clear that inositol offers valuable health benefits in treating this disease. 

Inositol foods

You can supplement with inositol powder. But keep in mind that inositol is also found in certain foods. 

Inositol is present in fruits, grains, beans and nuts. These foods are especially high in inositol:

• Cantaloupes
• Oats 
• Bran
• Bananas
• Bell peppers
• Tomatoes
• Potatoes
• Asparagus
• Green, leafy vegetables such as kale and spinach
• Oranges
• Pears
• Peaches

To experience maximum inositol benefits from these foods, consume them fresh. Cooking or freezing these fruits or vegetables will diminish the amount of inositol they possess. 

Inositol side effects

Inositol is present in your body. It’s also found in a host of healthy foods.

When those facts are taken under consideration, it’s not surprising to learn that this dietary supplement has a strong safety record.

Mild side effects have been reported at very high doses (12 grams or more). These include flatulence and stomach pains. Reducing the dosage can relieve these side effects. 

Inositol dosage

In research involving anxiety, depression and panic attacks, improvements were achieved using an inositol dosage of up to 12 grams daily. 

For PCOS  and metabolic syndrome, an inositol dosage of 2 grams twice daily is typically recommended by the companies that produce this supplement.

Many of the studies done so far involve myo-inositol. That means this variant is a good bet if you’re seeking to realize the health benefits associated with inositol. 

Next steps

What is inositol capable of doing to support your wellness evolution? To find out if this supplement is right for you, grab a bottle online or at your local health food store. You can also add inositol-rich foods such as cantaloupes and oranges to your diet. 

Make healthy eating part of your wellness routine by subscribing to Fresh N Lean. For your convenience, we deliver weekly to your home or office. Our chef-prepared meal plans range from vegan to keto, and they’re made with wholesome, organic ingredients.

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SUMMARY

Does a saw palmetto hair loss treatment have what it takes to achieve meaningful results in your wellness strategy? Saw palmetto can be used to treat baldness, and this plant can improve your health in other ways as well. Saw palmetto prostate treatments can help address prostate cancer and an enlarged prostate gland. And saw palmetto benefits testosterone levels and the health of your urinary tract.  

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep.

Hair loss — which often takes the form of male pattern baldness — is a common affliction.

Many of us are eager to find healthy, natural solutions for addressing this problem. Saw palmetto is one such solution.

Saw palmetto is a palm tree. This tree produces saw palmetto berries; these berries contain compounds that support your health. An extract taken from these berries has been used to help add density to thinning hair. 

And saw palmetto benefits more than just hair loss. It supports prostate health. Also, this dietary supplement can treat urinary tract symptoms of infection, and it helps foster a healthy testosterone level.

What is saw palmetto all about, and does it deserve a place in your supplement lineup? Let’s investigate the issue. 

In this article, we will: 

• Explain what saw palmetto is and where it comes from
• List key saw palmetto health benefits
• Find out if there are any saw palmetto side effects
• Share insight regarding saw palmetto dosage

What is saw palmetto?

The saw palmetto plant is a species of palm tree. It’s shrublike and relatively small in size, and it’s also known as cabbage palm and American dwarf palm tree. This plant’s botanical names are Serenoa repens, Serenoa serrulata and Sabal serrulata. 

Saw palmetto is native to Florida and other states in the southeastern U.S., and it’s also found in the West Indies. The health benefits of saw palmetto stem not from its leaves or trunk, but from its berries. 

So, which nutrients do these berries contain? Saw palmetto berries contain constituents such as:

• Lauric acid
• Myristic acid
• Oleic acid
• Triglycerides
• Diglycerides
• Monoglycerides
• Phytosterols
• Beta-sitosterol
• Flavonoids
• Polysaccharides
• Lipase

Saw palmetto berries have long been revered by Native Americans for their healing properties. Members of the Seminole tribe ate the saw palmetto berry to help treat urinary tract symptoms and reproductive problems. 

Modern science supports the thinking behind these old traditions. Research shows that the saw palmetto berry contains compounds that can help treat conditions such as prostate cancer and male pattern baldness.

Saw palmetto benefits

When it comes to wellness, what is saw palmetto good for? Here are some key saw palmetto health benefits:

Saw palmetto benefit #1: Helps reduce an enlarged prostate

The prostate is a gland that’s part of the male reproductive system. Its main function is to produce the fluid that goes into a man’s semen. This fluid is vital if a man wants to preserve his fertility. 

Men can expect the prostate gland to experience two main growth periods. The first takes place with the onset of puberty; at this point, the prostate can double in size. The second growth phase starts at around 25 and can continue for the rest of a man’s life. The type of prostate enlargement that’s associated with health problems typically occurs during the prostate gland’s second growth phase. 

Benign prostatic hyperplasia

The prostate enlargement that takes place during the gland’s second growth phase is also referred to as benign prostatic hyperplasia. 

Some other terms for benign prostatic hyperplasia are benign prostate hyperplasia, benign prostatic hypertrophy and benign prostatic obstruction.

This condition can create unpleasant urinary symptoms. It can weaken the bladder and prevent it from emptying completely. This can ultimately cause an increase in urinary frequency; it’s not uncommon for people with this condition to feel the need to urinate eight or more times a day. It may also cause an increase in nighttime urination. 

Over time, benign prostatic hyperplasia can cause bladder damage, kidney damage and urinary tract infections. However, on the bright side, this condition is not cancerous. 

Some research indicates that saw palmetto benefits the treatment of benign prostatic hyperplasia. In a 2015 study involving mice, the data showed that the extract taken from saw palmetto berries plays a beneficial role in addressing the causes and symptoms of an enlarged prostate.

Saw palmetto benefit #2: Treats prostate cancer 

One of the key benefits of saw palmetto concerns prostate cancer. 

Prostate cancer occurs when cancer takes root in the prostate gland. There are different types of prostate cancer. Here are a few varieties:

• Small cell carcinomas
• Sarcomas
• Transitional cell carcinomas
• Neuroendocrine tumors

Some types of this cancer grow quite rapidly. But in many cases, prostate cancer grows very slowly. Autopsy studies reveal that many men — both older and younger — who died of other causes had prostate cancer that never affected them during their lifetimes. In many cases, the men hadn’t been diagnosed with this cancer while they were alive. 

Research shows that saw palmetto benefits the treatment of prostate cancer. In a 2001 study, saw palmetto extract was shown to inhibit cell growth in prostatic cancer cells. 

Saw palmetto benefit #3: Improves urinary tract function

The list of saw palmetto health benefits includes its ability to help address problems with your urinary tract.

Many older men suffer from unpleasant urinary tract symptoms. These symptoms include difficulty urinating. In some cases, urinary tract symptoms may even include incontinence. 

A 2001 study showed that saw palmetto benefits the treatment of certain urinary tract symptoms. The study looked at men who were 45 or older with lower urinary tract symptoms such as slow urine flow. The research showed that participants who took 160 mg of saw palmetto berry extract twice daily over a six-month period showed improved urinary tract function and improved quality of life. 

Saw palmetto benefit #4: Prevents and treats hair loss

Hair loss can be caused by a host of different issues. Sometimes the problem is genetic. Certain medical conditions and medications can cause hair thinning. And sometimes hormonal changes can cause baldness. 

One of the most exciting benefits of saw palmetto surrounds its ability to treat male hair loss. 

So, what is saw palmetto capable of doing to help you retain a healthy head of hair? One of its key properties is its ability to block the activity of an enzyme called 5-alpha reductase. This enzyme converts testosterone into a hormone called dihydrotestosterone (DHT). 

DHT has been linked to hair loss. Saw palmetto is an effective DHT blocker. 

A 2002 study showed that saw palmetto benefits the treatment of androgenic alopecia. This condition is also referred to as androgenetic alopecia or male pattern hair loss. The data showed that saw palmetto extract (taken from saw palmetto berries) improved hair growth in 60 percent of men with this condition. 

Saw palmetto benefit #5: Supports healthy testosterone levels

It’s common for a man’s testosterone level to diminish with age. This can have a negative impact on sex drive, cognition, mood and body composition. And low testosterone levels may even make you more at risk for conditions such as heart disease.

The lineup of saw palmetto health benefits includes its ability to help boost testosterone levels. 

A 2001 study looked at the effects of saw palmetto on 40 male participants. The study showed that saw palmetto caused a notable decrease in DHT levels. This indicates that saw palmetto benefits health by helping your body maintain ideal testosterone levels. 

Saw palmetto side effects

Saw palmetto is generally recognized as safe. There aren’t too many side effects linked with this dietary supplement.  

However, some people have reported headaches and dizziness when taking saw palmetto. It may also cause nausea and constipation. 

And there are some people who should avoid a saw palmetto supplement altogether. Because it can affect hormone levels, it’s not recommended for women who are pregnant or breastfeeding. It’s also not recommended for those who are on hormone replacement therapy or hormonal contraceptives. 

Saw palmetto dosage

You’ll find saw palmetto supplements packaged as tablets, capsules and softgels. This natural health booster can also be consumed as a liquid extract or a powdered tea. 

So, what’s the ideal dosage for those seeking to realize maximum saw palmetto health benefits?

As far as research studies go, a common dosage is 320 mg per day. This is typically divided into two servings of an extract derived from saw palmetto berries taken over the course of a day. This is the saw palmetto dosage used in many of the clinical trials involving this supplement. 

Next steps

What is saw palmetto good for in your health journey? There’s one way to find out. Pick up a bottle of this dietary supplement online or at your local health food store. Add it to your daily regimen and see if it provides the benefits you’re seeking. 

Good health is about more than just supplements; you also need a nourishing diet. Take a convenient approach to healthy eating by subscribing to Fresh N Lean. Our cuisine is made with nutritious whole foods, and we provide free weekly delivery to your home or office. We offer chef-prepared meal plans that range from vegan to keto.

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