Health Blog
Health Blog
Find the right green powder with superfoods for your needs
Have you heard about green powders with superfoods, vegetables, and fruit, but wonder which one suits you and how to consume it? Then you have come to the right place. We offer several fine supergreens powders of high quality and can help you choose. 6 reasons to consume a green powder every day 1. Support for digestion which improves the body's nutrient absorption.2. They are rich in vitamins, minerals, and phytochemicals (plant nutrients) that provide the body with antioxidants and electrolytes.3. It is a natural way to relieve inflammation in the body.4. They support the acid-alkaline balance in the body.5. Perfect supplement to food when it can be difficult to find fresh vegetables.6. Helpful during cleansing phases / detox periods. How should you drink or eat your green powder? Tips on how to use green powder in four ways: Mix with water or juice. Mix directly into a smoothie. Mix with berries and yogurt. Whisk into a salad dressing. Which green powder suits you? Global Healing Supergreens Raw, organic & vegan. Based on organic freeze-dried sprouts from beans, pumpkin seeds, amaranth, alfalfa, flaxseed, radish, sesame seeds, red clover, and kale, freeze-dried chlorella, freeze-dried apple cider vinegar, KSM-66 Ashwagandha, and kiwi fruit enzyme powder. No sweetening. This is a nutrient-dense premium powder with a strong taste. Pureness Premium Green Powder Blend Organic & vegan. Based on greens like wheatgrass, barley grass, and freshwater algae such as spirulina and chlorella, as well as peppermint, spinach, nettle, moringa, and some lactic acid bacteria. No sweetening. Tastes like vegetables with a refreshing peppermint flavor, a taste that "beginners" can appreciate. Green Magic Vegetarian (not vegan). Based on wheatgrass juice, barley grass juice, kelp, dulse, freshwater algae like spirulina and chlorella, royal jelly, and Q10. No sweetening. Mild, grassy, and quite sweet taste that children also tend to like. Better You Green Boost Vegan. Based on greens like wheatgrass and barley grass, spinach, açai, spirulina, alfalfa, green tea, sour cherry, and Q10. No sweetening. Lovely grassy flavor. Alpha Plus Supergreens Vegetarian. Based on organic wheatgrass, barley grass, spirulina, chlorella, beetroot, kale, and Ceylon cinnamon. No sweetening. Good taste. You can feel that it is concentrated nutrition. Terranova Lifedrink Vegan. Based on freeze-dried greens like wheatgrass juice, nettle, dandelion leaves, protein, green leaves such as spinach and kale, broccoli sprouts, vegetables, berries, medicinal mushrooms, lactic acid bacteria, and enzymes. No sweetening. Green pleasant taste, a really good product that covers a lot with protein, greens, algae, berries, fiber, and omega fatty acids. Juicat Barley Grass Organic & vegan. Only juicat barley grass powder. No sweetening. Very grassy taste. A real flavor bomb that feels beneficial to the body. Juicat Wheatgrass Vegan. Only juicat wheatgrass powder. No sweetening. Very grassy taste, provides both nutrition and supports detox. Moringa Powder Vegan. Only moringa powder. No sweetening. Very grassy taste but still pleasant. Broccoli Sprouts Vegan. Only dried and ground broccoli sprouts. No sweetening. Potent taste not for the faint-hearted. A green gift. How do you eat your greens? If you have questions, do not hesitate to email us.
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Phytonutrients: Antioxidants for Health and Immune Support
The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life. Phytonutrients are compounds naturally found in fruits, berries, and vegetables – the substances that give them their beautiful color pigments and act as the plants' own immune system. They are therefore found in plant-based foods such as fruits, vegetables, beans, and legumes. They protect plants from radiation, pollution, viruses, bacteria, and fungi. Common names for phytonutrients include antioxidants, flavonoids, phytochemicals, flavones, isoflavones, anthocyanidins, isothiocyanates, carotenoids, polyphenols, and so on. Why should you eat phytonutrients? Phytonutrients have antioxidant and anti-inflammatory properties that can help support a healthy human body. When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging. Our immune system uses these radicals to attack bacteria, so they should exist but there needs to be a balance between radicals and antioxidants. Antioxidants are the body's primary defense against free radicals; they prevent oxidation in our cells. In the human body, these phytonutrients act as antioxidants, reduce inflammatory processes, activate the immune system, and strengthen the body's natural detoxification system. That’s why we want to eat plenty of colorful vegetables, root vegetables, spices, fruits, and berries! 5 of the most common phytonutrients There are thousands of phytonutrients in plants and foods. Therefore, we only cover some of the most common phytonutrients here: Carotenoids, e.g., beta-carotene, lycopene, lutein, zeaxanthin, astaxanthin. Flavonoids, e.g., quercetin, isoflavones (a type of phytoestrogen), anthocyanins, flavones, flavanones, flavonols. Lignans (a type of phytoestrogen). Ellagic acid. Glucosinolates. 1. Carotenoids Are yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, pumpkin, squash, mango, apricots, melon, watermelon, and oranges. Remember that green leafy vegetables are also rich in carotenoids, as the yellowish color is hidden by the green chlorophyll, such as in spinach, broccoli, cruciferous vegetables, and freshwater algae. There are more than 600 carotenoids; some common types include alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, and zeaxanthin. Astaxanthin is an antioxidant and carotenoid. Carotenoids act as antioxidants, and some can be converted into vitamin A. They contribute to immune system function, eye health, and reduce the risk of diseases. Lutein and beta-carotene are among the best known for protecting our vision and skin. Lutein is found in kale, spinach, broccoli, Brussels sprouts, lettuce, and artichokes. Lycopene is a type of carotenoid containing red plant pigments found in tomatoes and watermelon. Lycopene is found in tomatoes, pink grapefruit, red bell peppers, and watermelon. Interesting fact: heating tomatoes makes it easier for the body to absorb lycopene, such as in a delicious pasta sauce. 2. Flavonoids – part of Polyphenols Flavonoids are one of the largest groups of phytonutrients. There are many subgroups such as flavanols (cocoa, tea, apples, fava beans), flavanones (hesperidin in citrus fruits), hydroxycinnamates (coffee, many fruits), flavonols (quercetin in onions, apples, and tea), and anthocyanins (berries). Flavonoids are rich in antioxidant properties and can protect against diseases and support healthy cell communication. They can trigger detoxification and reduce inflammation. Anthocyanin contains blue, purple, and dark red plant pigments found in eggplant, blueberries, blackberries, raspberries, cranberries, plums, strawberries, radishes, and grapes. Quercetin is found in citrus fruits, apples, onions, parsley, grapes, dark cherries, dark berries, and capers. It is known for use in treating allergic reactions and inflammation. Other foods rich in flavonoid compounds include green tea, grapefruit, legumes, and ginger. 3. Glucosinolates Contribute similarly. They are mainly found in cruciferous vegetables such as broccoli, bok choy, cauliflower, and Brussels sprouts and help eliminate toxins from the body. 4. Ellagic acid Has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are found in raspberries. Other foods rich in this compound include strawberries, blackberries, grapes, pomegranates, and walnuts. 5. Lignans & Isoflavones These are different because, in addition to being antioxidants, they can also mimic the effects of estrogen. Lignans and isoflavonoids have been shown to positively influence hormone balance, especially during menopause. Foods containing lignans include broccoli, kale, sesame seeds, flaxseeds, and oats. Isoflavonoids are also found in soy. How to easily get more phytonutrients You are what you eat, as the saying goes. To make it simple, think: "Eat the rainbow" and have vegetables or fruit with every meal. Always have a plant-based color on your plate so you get antioxidants. If you want to learn more about healthy nutrition, read this article. If you want to learn more about food for the skin, read this article.
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Chlorophyll: 5 health benefits from nature's green super substance
Chlorophyll, the green pigment in plants and algae, is in a way the origin of the evolution of life on Earth. Green plants and algae produce chlorophyll to harness the sun’s rays and convert them into energy, not only for themselves but for all herbivorous animals on the planet. You could say that chlorophyll is “concentrated sunlight” that you can eat. 5 benefits of eating more chlorophyll Chlorophyll is a powerful antioxidant and is rich in vitamins A, C, E, and K as well as the minerals calcium, magnesium, potassium, and iron. This green super nutrient helps us, among other things, to: Increase the production of red blood cells that transport oxygen throughout the body. This is because chlorophyll has a similar chemical structure to hemoglobin. Counteract bad breath by disinfecting and restoring the digestive tract and protecting us from various toxins from the environment and other foods. Reduce the risk of digestive diseases and various types of inflammatory conditions. Slow down the aging process by combating free radicals in synergy with other antioxidants. Regulate hunger sensations and thereby help us maintain a healthy weight. How can you get more chlorophyll in your daily life? Vegetables highest in chlorophyll Simple, eat more greens! Here is a list of some of the most chlorophyll-rich vegetables we can consume: Spinach Parsley Broccoli Arugula Kale Bok choy Romaine lettuce Green pea shoots Sunflower shoots Green olives Brussels sprouts Chlorophyll supplements Chlorophyll Wheatgrass juice Barley grass juice Chlorella Afa algae Spirulina Moringa To really get started with chlorophyll intake, we recommend making it part of your daily routine. Here you can find wonderful spirulina recipes.
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5 natural ways to relieve pollen allergy
Allergic reactions have increased dramatically over the past decades. Common symptoms of hay fever can include a stuffy nose, sinus pain, headache, fatigue, itchy throat, watery eyes, and more. Many people suffer from hay fever, also known as pollen allergy. You can be especially sensitive to allergies if you have a weakened immune system, digestive problems, underlying illnesses, experience a lot of emotional and physical stress, lack sleep, or are pregnant. In this article, we will guide you on how to counteract and ease pollen allergy naturally. Remember, treating allergies requires patience and a combination of strategies. 5 steps to relieve pollen allergy naturally 1. Review your diet Avoid gluten and dairy products for a while before, during, and after the pollen season. Dairy products produce mucus and make it harder for the body to handle allergies. Remove as many allergens and burdensome substances as you can, such as alcohol, white sugar, eggs, soy products, peanuts, etc., to support your body’s focus during the pollen season. Foods that can relieve allergy symptoms Plenty of pure water, preferably with squeezed lemon. 1 tsp organic unfiltered apple cider vinegar in water 2-3 times a day. Cold-extracted honey. Lots of colorful vegetables, nettles, and berries, antioxidants! Spirulina is said to help stop the release of histamine that causes symptoms. Fermented vegetables like sauerkraut or kimchi. Pineapple: the enzyme bromelain found in pineapple can help reduce reactions to allergens. You should eat the core of a ripe pineapple. If that’s not available, bromelain supplements exist. Onion and garlic. Spicy food. Bone broth or miso soup if you want a vegetarian option. It’s very beneficial for the gut. 2. Use dietary supplements Sometimes the body needs a little extra help, and supplements are an excellent complement. Pollen enzyme with bromelain, ginger, and quercetin, among others. Pollenoptimal with black cumin, vitamin C, sea buckthorn, ginger, quercetin, and bromelain, among others. Quercetin. Bromelain. Extra vitamin C. Healthy gut bacteria. Zinc. Nettle***. Interesting: Some phytonutrients have been shown to block the release of histamine. *Quercetin is an example of a plant flavonoid and antioxidant found in many fruits and vegetables such as cabbage, blueberries, broccoli, and tomatoes. **Bromelain has been shown in some studies to reduce nasal swelling, allowing better breathing. The product Proteazym contains a lot of bromelain. ***Read more about the amazing nettle. 3. Avoid pollen as much as possible An important way to reduce allergy symptoms is, of course, to start eliminating pollen from your indoor environment as much as possible. Keep windows closed at home and at work during the day. Always wash your hands and face after being outside. Shower and rinse your hair before going to bed. Don’t surround yourself with too much fabric at home; for example, pillows and heavy curtains should be removed when allergies are at their worst. The best time to go for a walk is in the evening or after a nice rain shower when the pollen has settled. It’s good to know which substances can cause and worsen pollen allergy: Pollen from trees such as birch, oak, beech, and elm, mugwort, and ragweed. Grass. Elements from trees and flowers. Mold. Dust. 4. Stay updated with pollen forecasts With the help of the pollen forecast, you can plan your daily life. There are several websites online that show it so you know when you can go outside. You can also apply a bit of thick cream under your nose before going outdoors to create a “pollen trap.” For example, shea butter works well for this. 5. Rinse your airways with a neti pot Rinse your nose every day with a neti pot. Mix lukewarm water with natural salt and add it to the neti pot.
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12 adaptogens that boost your energy and stress management
How can you increase your energy and become more adaptable to everyday challenges? Part of the answer may be adaptogenic herbs. Read more in the article! What is an adaptogen? The word adaptogen means "to adapt." Adaptogens are used as a collective term for herbs/plants that work to increase the body's ability to adapt to various forms of physical, mental, chemical, or biological stress. They are often highly valued herbs within traditional herbal medicine systems worldwide. According to many herbalists and nutrition experts, adaptogens are among the most important supplements we can give the body. How do adaptogens work? As the name suggests, adaptogens help you adapt to various forms of stress while promoting stability. Another way to describe how they work is that they "normalize" many of the body's processes and help maintain homeostasis. They thus help create a state of balance in the body and make the body more adaptable. One way they do this is by interacting with the HPA axis (hypothalamus-pituitary-adrenal axis), which controls the release of many hormones. One such hormone is cortisol, a primary "stress hormone" that also contributes to symptoms associated with aging. When cortisol levels rise, we react with "fight or flight," which stimulates the sympathetic nervous system and the adrenal glands. First and foremost, it is important to understand that stress is only meant to exist for short periods. But many people experience the fight-or-flight response regularly, many times a day, and may then experience a state of constant stress, which puts pressure on the adrenal glands, lowers our energy, strains the digestive system, and causes a number of problems. Adaptogens can support you by keeping the body's stress reaction at a desirable level. 12 well-known adaptogens that help the body Ashwagandha – Studies have shown that the herb supports mental balance, increased stress resilience, and stamina. Astragalus is a popular energy booster, especially strengthening for muscles, bones, and arms. A highly valued medicinal mushroom for antioxidants and the immune system. The queen of medicinal mushrooms with a history of over 4000 years. For the immune system. Cordyceps – Has positive effects on energy production and endurance. Rhodiola – A well-known herb that helps support the stress response. Russian root / Siberian Ginseng – Its active compounds have been shown to help increase blood flow and oxygen supply to the brain. Schisandra – Is a premium herb, a berry, with very high nutritional content for all organs as well as the skin. Tulsi – The queen of herbs. An herb that has been shown to have a calming effect and may help with sleep quality. Panax Ginseng / Korean Ginseng – May help increase ATP production and improve blood circulation. Gynostemma leaves are known in Asia as the "Miracle Leaf" and share a remarkably similar chemical profile with Ginseng. Maca – Has been shown to combat fatigue and increase endurance. It is good to adjust which herbs you take according to your life situation, time of year, and constitution. Experiment and see what feels good for you; or consult an herbal expert to get a personalized program. How do I take an adaptogen? Generally, adaptogens are intended to be taken for shorter periods, about 6 to 12 weeks depending on the herb. Then you may need a break from that particular adaptogen for about 4 weeks. It is also recommended to rotate adaptogens every other month so that your body benefits from exposure to several different types of chemical compounds. Important to consider when taking adaptogens: Feel free to take stimulating adaptogens early in the day, such as at breakfast or before a workout. For example, ginseng, cordyceps, and rhodiola are ones that can give you energy. Ashwagandha and tulsi may be better suited for the evening, for example, to help with sleep. Remember never to take medications and herbs at the same time; they need to be taken at intervals of at least 4 hours. 6 ways to activate the body's own adaptogenic response It is also very helpful to enhance the body's own adaptogenic ability through, for example: Meditate. Practice yoga, qi-gong, or tai chi. Sing and hum. Use a sauna. Take a cold bath/shower. Give yourself massage and touch. Such activities promote the body's ability to adapt to everyday stresses. It's about recovery and creating a state of calm within ourselves that we can always return to and feel safe; having a place inside that is "home" regardless of life's changes. One thing is certain; everything changes, nothing lasts forever, so the greatest gift you can give yourself is to be at home within yourself. Knowing that you are your own lighthouse guiding the way. Have questions? Get in touch with us.
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15 natural ways to manage exhaustion and fatigue
A question we have received several times is: “I’m tired all the time, what should I do? I’m probably exhausted.” When you experience great fatigue or exhaustion, you have probably gone through significant or underlying stress over a longer period. You may also have experienced a traumatic event in life. After prolonged stress, you often have depleted your supply of the neurotransmitter serotonin. When serotonin levels drop below a good value, you may, for example, have trouble falling asleep or waking up at night, experience worry and/or anxiety. When serotonin has become very low, the adrenal glands do not receive signals from the brain to produce cortisol and DHEA. You may feel exhausted, down, and have difficulty handling stress and pressured situations. Here is information we hope can support you if you recognize yourself in this. Patience The most important thing is to be patient with yourself and your life situation. To pause and be kind to yourself. If you have pushed yourself too far, there is no “quick fix”; it takes time to return to your former self or rather: a “new self.” Recovery Recovery can take a long time but it is definitely possible! Giving yourself time every day for relaxation, rest, and sleep is very important. Rest. Sleep. Reduce stress. Say no to everything you can’t handle. 1. Relaxation If you have trouble relaxing, techniques like a pre-recorded meditation or breathing exercises are helpful. Other tips include talk therapy, meditation, relaxing music, and walks in nature. Meditation is a fantastic tool to pause for a moment, which anyone can learn, little by little. Meditation releases calming neurotransmitters that transform reactions into relaxing states. 2. Listen to your body If you find yourself feeling sad, angry, or panicked by saying yes to things and taking on tasks like a new assignment at work, you need rest. This feels different for everyone, but remember there is nothing wrong with you, you just need to take care of yourself. 3. Rest If you feel like it’s “shaking” inside – a feeling often relatable for someone with exhaustion – it is of utmost importance to rest, and resting with warmth can be beneficial. Like taking a bath, having a hot water bottle on your body, going to a spa, or getting a massage. Even closeness to someone you can relax with works. Or just holding someone's hand. Someone who can help you regulate yourself. You can also drink a cup of herbal tea or miso soup or eat a fruit. Anything that gives a feeling of well-being and provides “comfort.” Being close to animals also offers great comfort, if the opportunity exists. Healthy diet 4. Clean food It is important to choose as clean a diet as possible with as much nutrition as possible. 5. Nutritious food Real, nutritious food includes vegetables in all colors and forms, sprouts, fruit, berries, nuts, and seeds. Feel free to vary the vegetables so you get different colors on your plate at each meal. Something that contributes a lot of nutrients is green juices. Since "living" foods are full of nutrients, we get pure energy from them. Unrefined carbohydrates (whole grains, beans, and vegetables) and good protein as well as good fats like cold-pressed olive oil and Omega 3 are also important. 6. Cut down on gluten and dairy It is worth trying to avoid gluten and dairy products for a while to see how you feel and instead try plant-based products. Fish can be good but in smaller doses because unfortunately today it contains a lot of heavy metals which weakens us, and we also have the whole environmental issue around fish which means it is no longer an obvious choice. 7. Avoid stimulants It is important not to overstimulate the body with, for example, too much coffee, cocoa, alcohol, or sugar. If you are very exhausted, you can easily get palpitations or anxiety from certain foods and drinks. Yes, you read that right, you can get anxiety from food and drink if, for example, the liver is not capable of handling the intake. At certain times in life, the liver has too much work. Alcohol is one example that can be felt immediately when exhausted. Sometimes you can feel it right away, sometimes you notice it after a few hours. 8. Drink water Feel free to drink water, lemon/lime water, and herbal teas. How often should I eat 9. Eat less and more often If you are exhausted, it can be good to eat a little less and more often. This is because when you suffer from low levels of adrenal hormones, blood sugar can fluctuate, and low blood sugar can strain the adrenals. To reduce this, it is important not to get too hungry. Then you may feel even shakier. 10. Do not fast If you are exhausted, you should not do partial fasting or full fasting as it can stress the body even more. This is something you can do when you are 100% recovered and the body has all the building blocks again. The body needs nutrients to handle a detox. Training 11. No hard training Training hard is not a good idea when you’re exhausted – instead, you need to train more gently. For example, yoga, dancing, cycling, swimming, or forest walks. You can gradually build up your training over time until you feel more energy and find tougher workouts manageable. Then training gives you the energy it should. 12. Training should make you happy After training, you should feel happy and fulfilled; if you feel sick, the training is too intense. Once you’ve built up herbs, adaptogenic herbs can be a very good idea. Adaptogens are herbs and plants that help increase the body’s ability to adapt to various forms of physical, mental, chemical, and biological stress as well as changing situations. Which adaptogen suits you best is something you need to try out. But we recommend taking one adaptogen at a time. Feel free to read more about adaptogens. Dietary supplements 13. Take supplements Suggestions for important supplements that support in various ways. Vitamin C – a superb antioxidant that really supports us in all situations.B-complex – B vitamins are so important.Extra B-12 – it’s a good idea to get a blood test to check your B-12 levels.Lactic acid bacteria (probiotics)Magnesium – very good for anxiety, pain, and stress.Q10 – for cellular and heart energy.Lemon balm – both calming and uplifting.An herbal blend for good sleep – such as Sleep Balance.L-Theanine – a fantastic amino acid for stress and anxiety.Iodine – supports the thyroid.Selenium – very important for both the thyroid and the immune system. Infection & inflammation 14. Take care of infection and inflammation Keep in mind that if you carry a long-term infection, your immune system and adrenal glands are working overtime. It’s important to find out and take care of the infection or inflammation. Common infections can be digestive or dental problems. Here, culprits like bacteria, viruses, fungi (candida), parasites, or heavy metals are important to remove from the body as they worsen conditions and cause fatigue. This is difficult to know and understand on your own, so we recommend that you visit a nutrition therapist or a functional medicine doctor and get tests done. Ask for help! Get in touch with us if you have any questions and take care out there.
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5 important gut bacteria for better health
If anyone asks us what the most important dietary supplement is, the answer is probably probiotics. Probiotics contain healthy gut bacteria Healthy gut bacteria play a major role in overall health. Not only for digestion but also for regulating the immune system, vaginal health, hormone balance, stabilizing metabolism, preventing allergies, detoxification, and even emotional health. Probiotics can also help with weight loss, acne problems, and make hair and skin healthier. Why is it important to get probiotics? In an ideal world, we would probably get by just eating right. But that would be a world where food does not contain preservatives and artificial additives. It would be a world free from toxins in the air and water. And perhaps most importantly, it would be a world where we were not exposed to various medications and other less pleasant things that can cause chaos for our gut bacteria. Good bacteria Probiotics help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, allowing us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. Probiotics also play an important role in maintaining vaginal health. They do this by helping to maintain a slightly acidic environment, which helps reduce the overgrowth of bacteria that could otherwise be harmful. This is especially important because there are many common events that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. Finally, it is important to recognize that healthy gut bacteria help regulate hormones. The 5 most important probiotic strains to consume according to Dr. Perlmutter Different strains of gut bacteria and probiotics provide different health benefits. David Perlmutter, M.D is an American expert on brain health and human microbes. He is also a certified neurologist and a New York Times bestselling author. After extensive research, he created these powerful probiotic products in collaboration with Garden of Life. According to Dr. Perlmutter, these five probiotic strains are some of the most important: 1. Lactobacillus plantarum Found in kimchi, sauerkraut, and other fermented vegetables, it is one of the most beneficial bacteria in your body. It survives in the stomach for a long time and performs many functions that help regulate the immune system and control inflammation in the gut. It also helps strengthen the intestinal wall and fend off potential invaders that could compromise the intestinal lining and sneak into the bloodstream. In fact, L. plantarum’s positive impact on the gut is perhaps its most important feature, as it reduces intestinal permeability and thereby lowers the risks of leaky gut. Additionally, L. plantarum can quickly digest protein, which ultimately helps prevent food allergies and even treat such allergies when they occur. Finally, L. plantarum has an incredible ability to absorb and retain important nutrients such as omega-3 fatty acids, vitamins, and antioxidants. All these benefits make L. plantarum suitable for fighting infections. 2. Lactobacillus acidophilus L. acidophilus is a key player in fermented dairy products, including yogurt. It maintains the balance between good and bad bacteria and thus supports your immune system. In women, it helps combat the growth of Candida albicans, a fungus that can cause yeast infections. L. acidophilus has also been praised for its ability to help maintain healthy cholesterol levels. In the small intestine, L. acidophilus also produces many beneficial substances that fight pathogenic microbes, including acidophilin, acidolin, bacteriocin, and lactocidin. 3. Lactobacillus brevis This is found in sauerkraut and pickles and improves immune function through increased cellular immunity. It also effectively combats bacterial vaginosis, a common bacterial infection in the genital area. L. brevis also works to inhibit the effects of certain gut pathogens. 4. Bifidobacterium lactis (B. animalis) Fermented dairy products like yogurt contain this gem, which is well documented for its powerful effect in preventing digestive problems and boosting the immune system. It is also known for eliminating foodborne pathogens such as salmonella, which causes diarrhea. 5. Bifidobacterium longum One of the 32 species belonging to the genus Bifidobacterium, this is one of the first bacteria to colonize our bodies at birth. It has been associated with improved lactose tolerance and prevents food allergies and the spread of pathogens. Bifidobacterium longum is also known for its antioxidant properties and therefore its ability to clean up free radicals. In laboratory mice, B. longum has been shown to reduce anxiety. Like L. acidophilus, B. longum also helps maintain healthy cholesterol levels. Here you can read more about how to optimize your microflora leading to better gut health! Click here to discover our selected products for gut health!
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How to Take Care of Your Liver - 7 Effective Methods
When it comes to health and well-being, a healthy liver is one of the most important components. The liver is your second largest organ and performs hundreds of vital tasks in your body every day. Among other things, it ensures that you get the nutrients you need, that toxins are filtered out of your blood, and that your blood sugar is balanced so you feel alert and full of energy. An underperforming liver can have a significant impact on your health and cause many different noticeable symptoms, such as fatigue, allergies, nausea, and brain fog. Fortunately, there is a lot you can do to support your liver. Some things that have a big effect Lemon water Drinking a large glass of pure water with a splash of freshly squeezed lemon or lime first thing in the morning is one of the easiest ways to help your liver. The water helps flush through your system after the night, while the lemon or lime makes the water more absorbable and “alive” to hydrate cells and restore balance in the cells. Exercise Sweating and getting your blood pumping properly is perhaps the most effective way to relieve the liver. When we exercise, the body has the opportunity to excrete toxins through the skin and lungs, while the blood moves out into all tissues and increases the turnover of nutrients and waste products. This allows the liver to get a little extra air and focus on more important functions. Eating habits What we eat is obviously central to the liver’s well-being. Heavy and processed foods, white sugar, cheap fats, and additives such as flavorings and sweeteners are all things that can overload the liver. Foods that make the liver especially happy include fruits and vegetables, berries, seaweed, avocado, sprouts, and fresh herbs like ginger, coriander, parsley, and basil. Green juice If you want to give your liver an extra boost, drink a green juice every morning before breakfast. Pure celery juice is very good, but also cucumber, apple, fennel, leafy greens, as well as lemon and ginger. Among green foods in powder form that are liver-friendly, we find wheatgrass, barley grass, spirulina, and AFA algae. Herbs for the liver There are many herbs that support the liver. Among the superstars are dandelion root, lemon balm, turmeric, chaga, reishi, milk thistle, burdock root, and peppermint. You can buy these in various forms, such as tinctures of pure herbs, ready-made blends, or dried herbs to make your own tea. Supplements for the liver Nutrients that can support the liver include vitamin C, vitamin B12, zinc, selenium, magnesium, glutathione, and Q10. Fasting/Detox Regularly giving yourself a period of extra clean eating or fasting where you replenish with nutrients in the form of juices and supportive herbs is one of the best things you can do to give your liver space to “deep clean” and regenerate itself. There are many different cures and philosophies around this. Our experience is that the important thing is to be kind to yourself and find something that suits you. Cures that require extreme discipline and hunger/nausea are usually not recommended as they can do more harm than good, because too many toxins are released at once and overstrain both the body and mind. You can benefit from reflecting on how you want to approach this. We hope this little guide was helpful. Feel free to contact us if you have questions about what might suit you best!
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Complete guide to natural herbs for your health needs
Herbs and medicinal plants are truly nature’s gift to us; they can contribute in many ways to increased well-being. Here we share information about how they are prepared, which herbs you can choose, and about our various brands specializing in herbs. Adaptogens – stress management or more energy? Several herbs help with both stress management and increased energy, which may seem strange, but that’s because they are so-called adaptogens. Adaptogens help create a state of balance in the body and make the body more adaptable to different situations. They support the body in managing stress, promote stability, but can also provide energy. You could say the herb finds its way to what you need most. Yes, it’s actually a miracle that nature has given us. Feel free to read more about adaptogens. Which herb should I choose? It can be difficult to know which herbs to use to feel your best. The choice of herbs should be adapted to your needs and challenges where you are in life. If you only read descriptions or articles about different herbs, it can feel like you need them all. After over 15 years of experimenting, we have a tip to share: the herb or herbal blend you feel most drawn to is often exactly what you need right now. We have done many medical tests, kinesiology treatments, and various analyses over the years, and this simple truth is what most often holds true, even though it is very educational and beneficial to regularly visit a skilled nutrition therapist. Summary of Health Aspects If you’re wondering where to start looking, here is a brief summary of common herbs/plants and the health aspects they are most used for. Nettle is one of our favorites among wild plants. Dandelion | Liver | Gallbladder | Digestion | Lymph | Circulation Nettle | Energy | Kidneys | Skin | Joints | Nervous System Red Clover | Hormones / Hot Flashes | Nervous System | Skin | Bone Health | Energy Milk Thistle | Liver | Gallbladder | Yarrow | Hormones | Genital Area| Bacteria/Fungi Sage | Invaders | Blood | Immune system | Flu | Anti-aging Thyme | Invaders | Respiratory | Bacteria | Intestines | Cough Peppermint | Digestion | Fever | Headache | Stomach Cramps Meadowsweet | Gastritis | Digestion | Heartburn | Gallbladder | Pain Relief Lady's Mantle | Menstrual Cramps | Diuretic | Astringent | Connective Tissue Elderflower | Invaders | Flu | Allergies Lemon Balm | Relaxation | Sleep | Invaders Burdock | Blood | Liver| Skin Olive Leaf | Invaders | Heart | Antioxidant Oregano | Invaders | Bacteria/Fungi | Antioxidant Chamomile | Relaxation | Antispasmodic Bladderwrack / Blåstång | Thyroid | Joints Turmeric | Joints | Antioxidant Licorice Root | Digestion | Recovery | Respiratory Horsetail | Skin & Hair | Minerals | Bone health Hibiscus | Blood pressure | Antioxidant Marshmallow root | Mucous membranes | Diuretic | Stomach issues | Skin | Cough Plantain | Skin Prostate Uva Ursi / Bearberry | Urinary tract | Bacteria Pau D’arco | Invaders | Immune system | Fungi Eyebright | Ögon Raspberry leaf | Hormones | Menstrual cramps | Pregnancy Ginger | Digestion | Nausea | Joints Cranberry | Urinary tract Artichoke | Liver | Digestion | Diuretic Wormwood | Invaders | Digestion | Hydrochloric acid Clove | Invaders | Pain relief | Digestion Mullein / Great Mullein | Respiratory tract Anise / Fennel / Cumin | Digestion | Antispasmodic Propolis | Immune system | Invaders | Antioxidant Tulsi / Holy Basil | Relaxation | Sleep | Blood | Balance Moringa | Nutrition | Sleep | Blood Immune system | Balance | Antioxidant Immune system | Relaxation | Balance | Meditation Astragalus | Immune system | Blood | Balance | Anti-aging Rhodiola/Rose Root | Relaxation | Counteract fatigue | Balance Ginseng | Energy | Mental performance | Balance | Desire Siberian Ginseng / Russian Root | Energy | Immune system | Balance | Focus Schizandra | Liver | Nervous system | Balance | Skin | Concentration Ashwagandha | Relaxation | Energy | Balance Lion's Mane / Hedgehog Mushroom | Brain | Immune system He Shou Wu | Brain | Immune system | Blood | Yin Energy Energy | Focus | Physical endurance Maca | Energy | Desire | Physical endurance Gynostemma | Energy | Anti-aging | Balance | Immune system Immune system | Heart | Energy NOTE! Herbs are good to alternate and take in cycles. It is important to find a health program that works for you right now, and be open to the fact that it may change a few months later in line with the seasons, life situation, and other changes inside and around us. How are herbs prepared? How an herb is prepared depends on which substances you want to extract from the plant. Herbs for tea Herbal tea is a common way to use herbs for well-being. Whole, dried herb is the closest you can get to a freshly picked herb from a garden, but it lasts much longer. If you have the opportunity to pick yourself, you can dry the herbs on a large towel, a sheet, a drying tray, or in a drying oven. Herbal tea is suitable to make with plants rich in essential oils (plant extracts) such as peppermint, lavender, lemon balm, and rose. Simply put: the plants that have a strong scent. Herbs for tea need to steep for about 10-15 minutes. Infusions You can also make infusions from dried herbs. Infusions are made to extract as many minerals as possible from the plant. For example, nettle infusion provides a lot of magnesium. Good herbs for infusions are nettle, raspberry leaf, red clover, dandelion leaf, and lady's mantle. The herb then needs to be steeped in boiled water for 2 to 8 hours depending on whether it is leaves, flowers, or bark. An alternative to this can be making vinegar from an herb or root. Vinegar made from fresh plants provides both minerals and vitamins. Good plants for this include turmeric, garlic, chili, rosemary, horseradish, comfrey root, and ginger. Liquid extracts Extracts provide a convenient, fast way to get potent active compounds from a plant. They are usually taken one or several times a day with a little water or directly in the mouth depending on the herb. We offer liquid extracts with droppers or liquid extracts in capsule form. The liquid formula is then packaged in plant-based capsules for easy consumption. Medicinal mushrooms Medicinal mushrooms are offered as dried whole mushrooms, a piece of the mushroom such as the fruiting body, or as extracts. These mushrooms have significantly increased in popularity over the past 10 years as awareness of their health benefits has grown. There are water and alcohol extractions, but often both water and alcohol are used during extraction, and as a result, all bioactive components remain. Our favorite brands Gaia Herbs Produces full-spectrum herbal formulations to access all the beneficial compounds in a plant. They add no artificial ingredients and are rigorously quality tested at every step. Finding such fine liquid herbal extracts in capsules is rare. Nature's Answer Has been producing top-quality herbal extracts since 1972. Their alcohol-free extracts are made using a cold Bio-Chelated proprietary extraction process, resulting in a holistic, balanced, and advanced botanical fingerprint extract in the same synergistic ratios found in the plant itself. Global Healing Produces herbal extracts of exceptional quality in a unique way. Feel free to watch this video about how they do it. The result is some of the finest and most effective herbal extracts available on the market today, which we are proud to offer. Dragon Herbs Offers amazing herbs, plants, and mushrooms that they have carefully selected. Every Dragon Herbs product is a work of art and science, tempered with love and respect. Every ingredient is very carefully chosen. The goal of Dragon Herbs is to use the ancient knowledge from Traditional Chinese Medicine (TCM) to help modern people balance and strengthen ‘The 3 Treasures’ to live a long, happy, and fulfilling life. More information is available about medicinal mushrooms. Good luck and don’t hesitate to reach out if you have any questions about the herbs!
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9 important dietary supplements for women's health and balance
As a woman, there can be a lot to keep track of when it comes to health. After a certain age, we often focus more than before on health in the form of exercise, healthy diet, balancing hormones, stress management, and bone strength. Our bodies are complex and need care every day and, for that matter, knowledge to feel their best. It can be tricky to choose the right supplements, but below is a list of selected supplements that may be valuable for you as a woman. Additionally, we have included both nutrients and herbs that women may need a little extra of. As always, supplements are a complement to the whole. As the name supplement shows, it is an addition to the diet and not a miracle cure. Supplements provide that little extra which can make it easier to stay "healthy in the long term," simply put. 9 important supplements for women 1. B-complex B vitamins counteract stress, reduce tiredness and exhaustion, and contribute to the health of skin and hair. You can either choose a B-complex that has a balance of all B vitamins or there are B-complexes with a little extra B-12 or B6. B6 can support both PMS and some menopausal symptoms. Extra need for B vitamins exists when taking birth control pills. Thornes B-Complex B12 contains B12 in the forms of adenosylcobalamin and methylcobalamin as well as folic acid and 5-MTHF. Thornes B-Complex 6 is a complex of B vitamins with extra B6 in both basic and active forms (pyridoxine and pyridoxal-5′-phosphate). Mega B Methylated is a supplement that contains all forms of B vitamins in specially selected forms. Methyl B-50 B-complex contains high doses of all B vitamins. Helhetshälsa's B-vitamin complex is a better choice if you want lower doses or for teenagers. 2. Lactic acid bacteria Good bacteria for the best of your stomach. Healthy bacteria can be especially beneficial if you have digestive problems like IBS, diarrhea, or similar. Certain strains of probiotics can also help with some bacterial issues, such as yeast infections and urinary tract infections. We have selected options suitable for women like this Once Daily Women from Garden of Life or Femme Flora from Holistic, but of course you can also choose others from our fine range. 3. Iron Extra iron may be needed especially during certain times in life, such as menstruation or during fertile years. A common cause of anemia, or low hemoglobin in the blood, is iron deficiency. When a person does not have enough iron stored in the body, it is not possible to produce red blood cells; which transport oxygen throughout the body. Then you may experience shortness of breath, feel chronically tired, or look pale. During the late stage of menopause, the need usually decreases, while it can be high during perimenopause. It is always best to have an iron test before taking iron to ensure you really need it. Allow two hours between taking iron and other mineral supplements. Iron is preferably taken with vitamin C. 4. Magnesium Magnesium is an essential mineral for strong bones and helps maintain normal bone structure. Leg cramps, insomnia, muscle spasms, headaches, and digestive problems like constipation can all be signs of magnesium deficiency. Magnesium also provides relaxation to the whole body while helping to maintain normal energy metabolism. We have a blog article about different types of magnesium that may be of interest. 5. Vitamin D with K2 Vitamin K2 and D3 work together for stronger bones. An important role they have is to get calcium absorbed from the diet into the skeleton. Vitamin K2 is important for directing calcium to the bone; without vitamin K2, excess calcium can be deposited as plaque buildup in the arteries. Vitamin D is an important nutrient for the body. 6. Vitamin C A fantastic antioxidant that supports progesterone production and is crucial for the normal function of the immune system. Vitamin C contributes to many things, including protecting cells from oxidative stress and reducing tiredness and fatigue. 7. Selenium A very powerful mineral and antioxidant that, among other things, contributes to normal thyroid function and the normal function of the immune system. Selenium enhances the immune system's protective effect and reduces damage from free radicals. 8. Coenzyme Q10 A powerful antioxidant. CoQ10 plays a role in "mitochondrial ATP synthesis," which is the conversion of raw energy from food (carbohydrates and fats) into the form of energy our cells use, called ATP. CoQ10 production decreases after about 40 years of age. Q10 can be especially important for women taking medications, at higher risk of cardiovascular diseases, and women being treated for these conditions. 9. Omega 3 Taking extra Omega 3 is a good idea. Most people do not consume enough omega-3 fats and/or have an incorrect ratio between omega-6 and omega-3. One reason omega-3 fatty acids can be so beneficial for many health aspects may be that they help reduce inflammation in the body, a root cause of many diseases. A daily intake of 250 mg DHA helps maintain normal brain function and normal vision. A daily intake of 250 mg EPA and DHA contributes to the normal function of the heart. Are you pregnant? Then read this article. Extra supplements for special needs L-Theanine – For relaxation and to counteract stress. Tao in a Bottle is a big favorite as it also contains beneficial herbs. Iodine contributes to the normal production of thyroid hormones / thyroid function. Iodine intake is crucial to produce the right amount of thyroid hormones. The thyroid needs iodine to produce the hormones T3 and T4, which help regulate your metabolism. The thyroid supplement with a blend of vitamin C, vitamin E, B12, iodine, zinc, selenium, copper, L-tyrosine, Ashwagandha, and L-leucine. Holistic ThyroBalans contains the amino acid L-tyrosine, which forms the backbone of thyroid hormones T3 and T4. ThyroBalans also includes brahmi, Siberian ginseng, vitamins, and minerals such as selenium, zinc, and iodine, all to support the thyroid. Uribalans – From Holistic, specially developed to support urinary tract health. A superb blend to help with urinary tract infections. Selected herbs for women Herbs have been used to create plant-based tinctures for thousands of years worldwide. Each has its special benefits and should be taken in cycles. Red clover – supports the skeleton, skin, and issues related to the lower abdomen such as dryness and menopausal symptoms. Red clover has a hormone-supporting effect. Yarrow – supports issues related to the lower abdomen and hormonal imbalance. Red clover infusion is said to ease menopausal symptoms such as night sweats, hot flashes, and dry mucous membranes. Good for both women with menstruation and during menopause. Ashwagandha supports relaxation and mental balance. It is an adaptogenic herb also known as "Indian Ginseng" and has become very popular. Nettle – supports bones, skin, and hair. Nettle is rich in chlorophyll and helps maintain steady energy. Nettle infusion is rich in minerals, especially magnesium. Schizandra is a powerful antioxidant and an adaptogenic berry with high nutritional content. Schizandra is highly valued as an herb for the skin and to support the liver. It is a profound adaptogen. Goji – an antioxidant considered a "beauty herb" in the Far East. In Asia, Goji is believed to preserve youth, health, and strengthen the whole body. Goji is often used in combination with other prominent herbs like Reishi and Schizandra. If you want to balance your hormones, consider exploring the topic further. Don't hesitate to get in touch if you have any questions!
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Vitamin C for immune defense and collagen - Benefits & sources
Vitamin C is well known for being an antioxidant. In this article, we tell you about this amazing, essential vitamin. Powerful antioxidant Vitamin C acts as a powerful antioxidant in the body and helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to inflammation and chronic diseases. Antioxidants work to prevent and neutralize an excess in the body. This increases, for example, during intense exercise, smoking, stress, use of birth control pills, and sun exposure. An excess of such compounds creates oxidative stress in the body, meaning if the body's antioxidant defense is insufficient, the body is exposed to oxidative stress. Balance between formation and destruction is therefore very important for the body's cells to function optimally. Immune system protection Vitamin C plays a vital role in the immune system by promoting the production of white blood cells, which are important for fighting infections and diseases. Collagen support Collagen is a protein that provides structural support to various tissues in the body, including skin, bones, and joints. Vitamin C plays a crucial role in collagen synthesis and helps form and maintain healthy collagen fibers. By boosting collagen production, vitamin C helps improve skin elasticity, reduce the appearance of wrinkles, and support joint health. Vitamin C contributes to for the normal function of the immune system. to maintain the normal function of the immune system during and after intense physical exercise. to protect cells from oxidative stress. to reduce tiredness and fatigue. for normal collagen formation which is important for the normal function of blood vessels. for normal collagen formation which is important for the normal function of bones. for normal energy metabolism. for the normal functioning of the nervous system. for normal psychological function. to regenerate the reduced form of vitamin E. And last but definitely not least – vitamin C increases iron absorption. How to prevent vitamin C deficiency The simplest and most effective treatment for deficiency is simply to start changing your dietary choices. Including a variety of healthy, nutritious whole foods can actually help ensure you get enough sources of this important vitamin. However, some of these need to be eaten raw. Which foods contain vitamin C Citrus fruits, bell peppers, strawberries, tomatoes, broccoli, cauliflower, rose hips, Brussels sprouts, parsley, acerola cherries, chili, guava, cantaloupe melon, cabbage, kiwi, papaya, red and black currants are naturally rich in vitamin C. So the trick is to eat a colorful diet! Are vitamin C supplements necessary? Yes, it can definitely be needed during certain periods in life. The daily requirement varies depending on age, gender, lifestyle, medical history, exposure to toxins, stress, and dietary habits. Vitamin C is abundant in some foods, but the amount decreases with heating. Therefore, it is good to often eat raw fruits and vegetables and occasionally supplement with dietary supplements. Extra needs can arise during intense physical exertion or training. increased exposure to environmental toxins. increased sensitivity to infections. during illness. if you smoke. with anemia. under stress. during hormonal imbalances. in menopause. if you take birth control pills. How much vitamin C per day? 200 and 500 milligrams of vitamin C per day seem to be enough to experience health benefits. But in some cases, such as illness or a specific health condition that requires extra vitamin C, it can really be beneficial to take 1000 milligrams per day or more, preferably divided throughout the day. To absorb vitamin C and prevent it from being lost in the urine, it is best to take doses spread out over the day. If you experience a lot of stress, both vitamin C, a B-complex, and Omega 3 are recommended for optimal support of the nervous system and brain function. Different types of vitamin C supplements Liposomal vitamin C Liposomal means that the vitamin is encapsulated in microscopic bubbles (liposomes) filled with vitamin C surrounded by protective phospholipids. These can pass through the digestive system without being broken down by, for example, stomach acid. Instead, the vitamin is absorbed in the intestines, which can increase bioavailability. It is also a good supplement for those who want liquid supplements. Various liposomal vitamin C brands are available on the market, including Better You, Närokällan, Mary Ruth, Dr Mercola, Aurora, Liponaturals, and Quicksilver Scientific. We have information available about liposomal products. pH-neutral vitamin C pH-neutral vitamin C is gentle on the stomach because a mineral is added to neutralize the acid. It is therefore called pH-neutral or buffered vitamin C. The mineral helps the cells absorb the vitamin. Vimergy Micro C in powder, Vimergy Micro C in capsules, Magnum C with Nutra C, Holistic magnesium ascorbate, Better You calcium ascorbate, Better You capsules calcium ascorbate, Terranova magnesium ascorbate and potassium ascorbate with herbs Vitamin C with bioflavonoids Vitamin C works together with bioflavonoids, which are also powerful antioxidants that increase the absorption of vitamin C. Pureness vitamin C PUREWAY-C with citrus bioflavonoids Närokällan Super C with rosehip acerola and bioflavonoids Vimergy Micro C in capsules with rutin, acerola and rosehip Vimergy Micro C in powder with rutin, acerola and rosehip Better You capsules calcium ascorbate with rosehip Holistic Bioflav with citrus bioflavonoids Pureness Triple C with Camu Camu and citrus bioflavonoids Wholefood vitamin C "Whole foods" vitamin C comes directly from berries and/or fruit. Camu Camu and Amla are berries that are very rich in vitamin C. Blackcurrants are also very rich in vitamin C. Camu Camu powder in capsules, liquid vitamin C from amla fruit extract and blackcurrant, liquid PurC® vitamin C from organic amla fruit extract, Vitamin Code "wholefood" vitamin C, Närokällan Bio C from a variety of fruits and berries in powder form Are you interested in vitamin C in skincare? Then read about why vitamin C is good for the skin and health.
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Vitamin D for stronger bones, muscles, and immune system
Vitamin D is a fat-soluble vitamin found only in small amounts in certain foods. Vitamin D is essential not only for healthy bones and teeth but also for muscle growth and strength, a healthy heart, lungs and brain functions, healthy skin, and a healthy immune system. Did you know that vitamin D also remarkably affects our mood and skin? A deficiency in vitamin D can cause fatigue, low mood, aches, pain, immune system problems, and skin issues. What vitamin D contributes for the normal function of the immune system. to maintain normal bone structure. to maintain normal muscle function. to maintain normal teeth. for normal absorption/utilization of calcium and phosphorus. Two main types of vitamin D Vitamin D3 Vitamin D3, cholecalciferol, is what is produced when our bare skin is exposed to direct sunlight. Cholecalciferol is ready for our body to absorb, metabolize, and use. So it is immediate goodness. Vitamin D2 Vitamin D2, ergocalciferol, is like the analog version of vitamin D. So there is a complex process that must take place in the body for ergocalciferol to be ready for the body to use. That is why many researchers and medical experts agree that vitamin D2 is actually not very useful for our body. How we get vitamin D There are two main ways to get vitamin D; through supplements and through exposure to direct sunlight. Sunlight Many know that the sun's rays help us feel good in many ways; one reason is that sunlight helps us produce vitamin D. In a clever process that sets it apart from many other vitamins, your body actually produces its own vitamin D. This happens when your bare skin is exposed to the sun's UVB rays. The problem is that in our climate, we do not get enough concentrated UVB rays year-round. A general recommendation is to spend 10-15 minutes daily in direct sunlight, without sunscreen, if you have light to medium skin tone. If you have dark skin, you probably need more time in the sun to produce enough vitamin D, about 40 minutes daily. How vitamin D is made in the body The body converts sunshine into chemicals that are then used by the body. When UVB rays hit the skin, a substance in the skin called 7-dehydrocholesterol literally turns into vitamin D3 (the more active form). 7-dehydrocholesterol or the cholesterol in our skin converts "previtamin D" into usable D3. Previtamin D first passes through the kidneys and liver in the bloodstream and is then converted into calcitriol. Who has more difficulty producing vitamin D from the sun? People who work indoors. People who have covered skin. People who always use sunscreen. People living in areas with less sunlight. People with darker skin tones (it takes longer). Older people. Pregnant women. Dietary supplements Taking a vitamin D supplement can be helpful for many people, especially during the winter months and for those who cannot spend time outdoors most days. Winter and early spring are the times of year when we have the lowest levels of vitamin D in our country, and then a good supplement can be essential. Vitamin D3 for supplements is extracted either from sheep’s wool or from a vegetable lichen. Both are effective and good sources of active vitamin D3. The one from lichen is a plant-based option suitable for both vegetarians and vegans or those who do not want vitamin from sheep’s wool. Always choose supplements with the form D3 / cholecalciferol; we only sell that type. Suggested dosage of D3 Adults: 1000 – 2500 IU daily or 5000 IU every other day during spring, autumn, and winter. Children under 12 years: 500 – 1000 IU daily depending on age. Can you take too much vitamin D? “Vitamin D toxicity” (when you have taken too much vitamin D) is considered very rare, but it can happen when someone takes very high doses, for example more than 10,000 IU of vitamin D per day for several months. When a person's blood level becomes abnormally high, side effects of vitamin D can include symptoms of hypercalcemia, digestive problems, diarrhea, and fatigue. Can you get vitamin D from food?? Vitamin D is found in some fatty fish, wild mushrooms exposed to sunlight, and egg yolk. However, it is difficult to get enough through diet alone, so we need sunlight. Vitamin D with vitamin K2 Vitamin K2 is another fat-soluble vitamin that plays a crucial role in blood clotting, regulation of calcium metabolism, and maintaining bone health. Vitamin D combines well with vitamin K2 because vitamin D helps increase the body's ability to absorb calcium from the diet, while K2 mainly works by using and moving calcium to our bones and teeth, where calcium should be. Vitamin K2 redirects calcium from soft tissue to the skeleton, balancing calcium levels in the blood and helping to significantly reduce the risk of calcium deposits in arteries and other soft tissues. If you take mega doses of vitamin D and at the same time lack vitamin K2 in your body, calcium deposits can form in soft tissues, which is not good. Vitamin D toxicity is rare, but when it occurs, it can be due to a deficiency of vitamin K2. It is therefore beneficial to take a supplement with both D3 & K2. or use a multivitamin-mineral as a base regardless of what other supplements you take. Do you have questions for us? Please feel free to contact us by email.
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