More than just nature’s healthy weight management supplement, apple cider vinegar can benefit the whole body.
]]>You’ve heard apple cider vinegar is good for you. But what are the specific benefits of apple cider vinegar pills and how do they work?
This stuff has been around for centuries, and now with a wealth of scientific research behind it, it’s safe to say that it’s one of the most sought-after natural products around.
Before diving into the list of advantages to taking ACV, let's look at the active compounds in it that allows for all these benefits.
Although apple cider vinegar doesn’t contain many vitamins or minerals, it’s an excellent source of other bioactive ingredients. Two of the key ones are acetic acid and malic acid.
Fun fact: If you’ve ever had a sour candy, malic acid is probably the main ingredient! Malic acid is what gives some apples their tart flavor and has been known to help with increasing energy levels and pain relief.
ACV has tons of health benefits thanks to these bioactive ingredients. Here are just a few:
One of the biggest benefits of ACV is that it can aid in weight loss. Studies have shown that consuming ACV (along with high-carb foods) can result in feeling fuller for longer. This, in turn, can help with losing weight due to a reduced caloric intake.[1]
In addition, vinegar has been shown to help metabolic syndrome-related conditions in some individuals.
One Japanese study conducted with obese subjects found that regularly consuming ACV daily helped reduce belly fat significantly more than the placebo group.[1]
Friendly Reminder: Though research supports ACV’s impact on weight loss, no single food or drink is going to work miracles. ACV works in tandem with proper diet and exercise - the good old-fashioned method!
A happy heart is a happy body.
Some studies have shown that regular consumption of ACV may help lower cholesterol and triacylglycerols, which supports heart health.[1],[2]
ACV is particularly great for people with diabetes, or anyone who wants to keep their blood sugar levels regulated (i.e. everyone!). Numerous studies have shown that ACV may lower blood sugar and improve insulin responses.[3]
When your insulin is regulated, you’ll also feel fuller for longer, which goes hand-in-hand with weight-loss properties. And everyone loves a two-for-one deal.
Now that you’ve got the basics on how awesome ACV is, but what is the best way to consume it?
Supplement versions of apple cider vinegar are simply the dehydrated versions of the liquid. If the liquid form is high quality, the nutrients and bioactive ingredients will remain active in the pill format. And we are all about quality.
Check out our article on the benefits of apple cider vinegar pills vs. liquid if you're looking for additional context. (Hint: Your tooth enamel will thank you.)
If you ask us, pill form is the way to go. As we mentioned earlier, they’re just the dehydrated form of the liquid. All the benefits, just in a smaller package!
Our organic apple cider vinegar supplements have a delicious natural apple flavor. You’ll actually enjoy getting your ACV.
How ‘bout them apples?
Want to know more? Check out our Appley Ever After organic apple cider vinegar tablets.
Is there such a thing as 'vegan' collagen?
]]>Let’s clarify.
Collagen is the main structural protein of different connective tissues.[1] It consists of amino acids and is an insoluble, fibrous protein.[2]
Connective tissues are located in the body of most animals and humans. Tissues such as muscle, skin, tendons, and ligaments.
Collagen is essentially the glue that holds your body together. (Literally, it comes from the Greek word kolla that directly translates to “glue.”) It plays a role in key bodily functions, such as giving skin its elasticity and strengthening bones.
It’s widely known that as we age, our ability to store collagen decreases. This leads to natural signs of aging such as wrinkles and achy joints.[3] While we are all for the celebration of healthy aging and pushing against anti-aging rhetoric, collagen deficiencies can be your body’s way of signaling health problems.
So, let’s recap.
Like we mentioned above, collagen comes from connective tissues in the body.
There are a variety of sources of collagen, but all come from animals. Majority of the collagen supplements on the market are commonly derived from cows or fish. This makes a “vegan” collagen product impossible.
However, it is possible to supplement your diet with foods and vitamins that boost collagen production in your own body.
Think of it as DIY collagen. All of the benefits and no animal parts necessary.
Given the effects of animal agriculture on the environment, and our efforts to support the most humane treatment of animals, we believe plant-based, collagen-boosting ingredients are the best alternative to true collagen supplements.[4,5,6]
And it seems that science agrees.
Studies show many plant-based foods have the ability to promote collagen synthesis.[7]
There are herbs and superfoods that can even improve, strengthen, and prolong the health of the skin. These foods include aloe vera, turmeric, licorice, pomegranate, cinnamon, and dill.[7]
By promoting your own collagen production through plant-based supplementation, it can help promote longevity, vibrancy and even improve the health of hair, skin, and nails.
Next, we’ll cover how that process happens.
Collagen production starts with procollagen, a molecule made from vitamin C and protein. And by protein, we mean chains of amino acids, such as lysine, proline, arginine, and hydroxyproline.
As procollagen molecules get produced, these molecules start to wind together into fibrils.
These fibrils continue to be built up by the procollagen molecules until they form into the more structured collagenous fibers. These fibers begin to tightly bundle themselves and these are what provide the structural element to things like skin, tendons, hair, and nails.
Collagen Formation Analogy: Think of procollagen molecules as raw wool, that is then woven into individual threads (the fibrils). This thread is then woven into thicker strands (collagenous fibers). And finally, all of those thicker threads are woven into the fabric to make a shirt (or in collagen's case: skin, tendons, muscles, hairs, etc.).
Your body naturally produces collagen on its own, but as we age this production slows down.[2,8,9]
Let’s break down our go-to nutrients for kickstarting collagen production.
Unfortunately, most current studies use animal-derived collagen sources as the main variable.
However, the research we do have pertaining to collagen-boosting plant-based sources suggests animal derivatives are not needed for collagen-building effects.
Collagen ingested (in regards to animal-based supplements) is not equal to collagen absorbed.
Collagen synthesis is complicated and requires many complimentary nutrients and compounds in the body to all pitch in and make it happen. You know the saying; teamwork makes the dream work!
Vitamin C, polysaccharides, silica, zinc, copper and amino acids (protein) are all necessary for your body to produce collagen.[10] Knowing this, a mineral or vitamin deficiency could be holding back your body’s potential to absorb and produce collagen.
Lucky for you, there are plant-based sources for all of the necessary compounds needed for collagen synthesis.
Consuming the below foods and nutrients can help provide your body with the necessary nutrients to produce the collagen it needs to feel great and glow while doing so!
Amino acids, known as the building blocks of protein, are a foundational element to collagen synthesis in the body.
Many believe protein can only efficiently be obtained from animal sources. Plant-based proteins, such as pea protein or quinoa, are considered complete proteins. A complete protein means it contains all 9 essential amino acids that the human body cannot produce on its own.
Building healthy collagen isn’t about eating collagen protein, its about providing your body with the right building blocks.
This skin-boosting succulent does more than simmer down a sunburn. Everyone knows aloe is good topically for skin, but did you know that it also promotes healthy skin, hair, nail, and collagen growth when ingested?[11]
Aloe vera is rich in specific polysaccharides that play a role in assembling amino acids in collagen formation. These polysaccharides can potentially help create larger, stronger collagen assemblies. Think of it as scaffolding to help quickly build longer, stronger collagen strands.[12]
In addition, aloe vera has also been studied for its ability to deliver nutrients that can actually help speed up the healing time of wounds and cuts.[13]
Another well-known collagen-boosting compound is silica (sometimes referred to as silicon). Most plant-based foods naturally contain silica, but evidence supports that bamboo contains some of the highest amounts of silica.[14,15]
Silica is a highly beneficial mineral to boost the resilience and appearance of hair, skin, and nails. For example, the presence of soft and brittle nails can indicate a systemic deficiency of silicon.[14]
Silica is associated with the synthesis of glycosaminoglycans (another polysaccharide, another big word) which deals with the support and maintenance of skin and hair structural proteins such as collagen and elastin.[14,16] More structure = more strength.
Not only does it boost the strength of your hair and nails, but it can also brighten them up and reduce hair loss. It is suggested that hair strands with higher silicon content tend to have a lower rate of falling out and higher levels of brightness.[14]
Hello, long hair, strong nails, and increased skin elasticity.
Not just to keep sickness away! Aside from amino acids, vitamin C is one of the most important must-have components in natural collagen production.
Without adequate amounts of vitamin C, your body can’t even store or form collagen.[17]
Vitamin C is needed to turn the amino acid proline into hydroxyproline. Hydroxyproline is key to stabilizing the collagen structure. It does so by stabilizing the triple helix structure of collagen (if you want to get technical).[18]
Without vitamin C, you get poor collagen structure formation leading to brittle hair, bad skin, and tender joints amongst many other symptoms.[19,20]
In addition to helping to build up structures in the body, vitamin C can also aid in protecting the skin from UV and free radical damage.
In one study, an increased dosage of vitamin C led to increased radical-scavenging activity in the skin.[21] Meaning the antioxidant capabilities of the skin were increased, preventing it from damaging effects of the sun and free radicals.
Vitamin E, also known as vitamin C’s synergistic best friend and an anti-aging proponent.
We know vitamin C can reduce oxidative damage to the skin, but when used in conjunction with vitamin E, its anti-oxidative properties are significantly enhanced.[22]
The intake of vitamin E helps against collagen cross-linking and lipid peroxidation. Both of these activities have been linked to the aging of the skin.[22]
In modern fast-paced times, we can actually deplete nutrient levels by living stressful lives.[23] Plus, fast farming practices are causing nutrient depletion in topsoil leading to less nutritious produce, and in turn more nutrient deficiencies.[24]
This is where supplements come in.
Instead of raiding the superfoods aisle at Whole Foods for aloe vera, vitamin C and beyond, we’ve made your life easy and put all the goods together in one convenient powder.
Meet our Vegan Collagen Booster, Aloe Gorgeous.
We crafted this blend to be the ultimate plant-based collagen supplement, complete with its very own synergistic boosters: plant-based pea protein, organic aloe vera, silica from organic bamboo extract, vitamin C from acerola cherries, and vitamin E from organic sunflower oil.
The holy grail supplement and the closest thing to “vegan collagen.”
We have various delicious flavors to choose from: vanilla, chocolate, peanut butter or unflavored.
Don’t forget to share your skin glowing tips with us on Instagram. Until next time!
The name gives it away: to help you adapt.
]]>"Hack your stress and sex with these seven adaptogens."
"Calm your nerves and invigorate your mind!"
"Herbal pharmaceuticals to boost your mood, increase your mental focus, and regulate your hormones."
Nowadays there are a lot of claims floating about surrounding adaptogens and how they can benefit your life.
New potions and elixirs popping up left and right, adaptogenic lattes making an appearance on all the trendiest menus in town, and Instagram celebs repping their favorite tonics. What should you believe?
The term adaptogen refers to a class of herbal plants or fungi (mushrooms!) that helps the body acclimate, or adapt to stressful situations.
In order to be considered an adaptogen, these herbs must satisfy the following criteria:
With adaptogens currently occupying such a high trend factor, it would be easy to believe these herbal wonders are new to the health and wellness scene.
Au contraire!
Much like chia seeds, quinoa, and green tea, adaptogens have been in use for centuries. Eastern medicine and Ayurvedic tradition, especially, have a rich history of incorporating adaptogenic herbs in their healing customs.
In endeavoring not to take the internet's word at face value let's get a little nerdy. Because, as it so happens, there's increasing scientific evidence that adaptogens do exactly as they're touted to.
Adaptogens are beneficial because they promote homeostasis by supporting proper function of the hypothalamic-pituitary-adrenal axis (HPA).2
The HPA, also fondly known as the body's "stress system," is responsible for regulating stress hormones, like cortisol, and, ultimately, the entire nervous system.3
Check out our Hormonious, a comprehensive hormone balancing supplement.
One of the ways in which adaptogens ease stress response is by stimulating the expression of Hsp70 and Hsp72, two "stress sensor" proteins. Hsp70 and Hsp72 help to mediate stress response by interacting with the stress-activated enzyme c-Jun N-terminal protein kinase, or JNK for short.2 This interaction lowers cortisol and increases concentration, endurance, and performance, especially during times of exhaustion.2,4
JNK is a stress-activated protein kinase or a SAPK, that plays a roll in everything from gene expression, to cell death, to energy production.5,6 When left unchecked–like when we're overly stressed, for example–JNK signaling has been linked to neurodegeneration, chronic inflammation, and cancer.7
Additionally, JNK decreases the production of energy providing molecules (ATP, if you want a little Biology 101 throwback) which causes proteins not to function correctly at the cellular level and fatigue to ensue.6
In short: because we're stressed.
Stress developed as a survival mechanism to ensure we were able to outrun that saber-toothed tiger and proliferate the species. As such, stress was only meant to exist in small bursts.
Now that overfull inboxes and schedules have taken the place of the tiger, with no distinction of the fact that they're not life-threatening, most of us exist constantly in a state of stress.
This constant stress, with no outlet for release, causes our adrenals to work in overdrive and takes a toll on the body.
This is where adaptogens come in.
Through the mechanisms addressed above, adaptogens support the adrenals and strengthen the body's ability to cope with stress by creating internal balance.
With 90% of all doctors visits now linked to stress-induced ailments and chronically high cortisol levels being associated with depression, fatigue, and impaired cognitive function, adaptogens provide a natural means of treating the cause of these symptoms.8
Unlike popular pharmaceuticals that treat each symptom separately (difficulty sleeping, low-immune function, or digestive issues to name a few stress-induced illnesses), adaptogens treat the root of the problem.
Now that you've been sufficiently overwhelmed with how great adaptogens are, you may be wondering how to begin easing them into your everyday life.
For starters, we've incorporated several adaptogens into our Organic Greens Powder for a hassle-free way to increase your daily organic greens from both land and sea, boosted with a healthy dose of adaptogens to help support your body's ability to respond to daily stress and improve your sleep quality.
You can also try our Vegan Pre-workout, a clean energy powder containing 90mg of caffeine from organic, plant-based sources, nitric-oxide boosting fruits and veggies and organic adaptogens that will provide you with a sustained focus and a balancing rather than a jittery effect that most pre-workout supplements will cause.
If you are looking to naturally balance your hormones, then our Hormonious - Hormonal Balance & Support capsules will be the right choice for you. Hormonious is a natural and comprehensive organic adaptogen supplement designed to aid more stable energy levels, hormonal acne relief, better moods, and fewer PMS, perimenopausal or menopausal symptoms.
Additionally, for some more information on two of our favorite adaptogens, check out these articles on ashwagandha and maca for further inspiration.
]]>Seeing green and jitter-free caffeine.
]]>Matcha has been around for hundreds of years, yet has come into the spotlight as of recently. You hear about it from your favorite health influencers, matcha shops are popping up in major cities, and trendy matcha lattes flood your Instagram feed.
It has spread beyond the wellness world at this point and is finding its way into more and more items, beyond the classic but delicious matcha latte.
Matcha cookies, face masks, and green tea ice cream - oh my!
Matcha is endowed with an incredible array of health benefits. It brings a whole new meaning to the phrase "drink your greens."
Check out our Vegan and Organic Pre-workout Powder in Ceremonial Matcha flavor, which will provide you with a jitter-free energy boost & a sustained focus.
If you're not familiar with matcha per se, you most definitely have heard about green tea.
Matcha, or matcha tea, is ground up green tea leaves.
In fact, the word matcha literally means ground tea. "Matsu" means to rub and "cha" is ‘tea’. Put the two together and voilà: matcha!
Matcha has a long, rich history. So, here is the short version.
The history of matcha begins with green tea, which originated in China. The matcha as we know it today, however, originates from Japan.
The Japanese Zen Monks discovered the powdered form of green tea and embraced its consumption into their spiritual practice and ceremonies.1
The Zen Monks found that drinking matcha tea stimulated mental alertness and simultaneously calmed the mind.
The monks typically drank matcha tea to enable them to sit for hours in a meditative state (and still do to this day).
Matcha is so packed with health-promoting nutrients its matcha-bilities are endless!
We guarantee that by the time you’ve finished reading this list, you’ll be incorporating matcha into just about anything.
Matcha is packed full of amino acids. The amino acid L-Theanine stimulates alpha wave activity in the brain.2
Alpha waves create a highly sought after duality of benefits – promoting reduced anxiety and relaxation, while simultaneously promoting alertness, focus, and concentration.3
Epigallocatechin gallate, or EGCG, is a catechin found in matcha that has been shown to boost the metabolism and halt the growth of fat cells.
In a study of EGCG in the Journal of Endocrinology, it was found that daily injections of EGCG into lab rats caused a 21% loss in body weight within one week.4
Similarly, a 2005 study in the American Journal of Clinical Nutrition found that participants who drank green tea extract daily over the course of 12 weeks dropped almost twice as much weight as participants who didn't.5
This makes matcha an ideal alternative to coffee which can impact blood sugar levels leading to weight gain.
A recent study by the Proceedings of the National Academy of Sciences concluded that drinking matcha every day enhanced the overall response of the immune system.6
In case you thought it couldn’t get better, matcha assists in detoxification because it contains chlorophyll.
Chlorophyll assists the body in the excretion of toxins by binding to heavy metals such as lead, mercury, and cadmium, as well as pesticides and drug deposits.7 These heavy metals are then swept from the body during elimination.
Take that, six-day juice cleanse!
So now that we’ve convinced you of matcha’s superpowers, wondering how you can get more of it into your day-to-day?
You can incorporate matcha into pretty much anything!
Place a spoonful of matcha into a bowl with some water and simply whisk it...whisk it real good. Add your favorite organic, plant-based milk (coconut milk works a treat), and proceed to devour. Or just visit your local café.
There are thousands upon thousands of recipes that incorporate matcha, the most common being raw, matcha vegan cakes. Delicious!
Check out our organic pre-workout supplement, which harnesses matcha’s superpowers to provide you with a jitter-free energy boost prior to hitting the gym, your favorite spin class or simply as a delicious pick-me-up whenever you're in need of one! It goes well in smoothies or is delicious on its own mixed with water.
Eat the matcha, be the matcha, you are the matcha.
]]>Did you know vitamin D isn't actually a vitamin?
]]>It's so important because there's a high chance you're lacking adequate levels of it.
DID YOU KNOW: Over 40 percent of Americans are deficient in vitamin D.
Let's bring it back with some history first.
Vitamin D’s existence was first considered in 1840 when a Polish physician discovered that the incidence of rickets (a skeletal disorder) had a much higher occurrence rate in children living in the industrial center of Warsaw versus those living in the countryside.
He concluded that the relative difference in the prevalence of rickets was due to sun exposure.[1] His hypothesis was not well received and largely ignored by mainstream medicine.
In 1980, Sir Edward Mellanby discovered that beagles housed exclusively indoors and fed a diet of oatmeal developed rickets which, with the addition of cod liver oil, could be treated successfully. Further tests and experimentation followed, and vitamin D was discovered.[2]
Vitamin D comes in a variety of different forms. The most important for humans are vitamin D2 and vitamin D3.
D2 is synthesized by plants. D3 is synthesized by the skin when it is exposed to ultraviolet B (UVB) rays (in real person speak: the sun gods).
Vitamin D is not actually a vitamin, but rather a prohormone. When our body is exposed to, or receives, vitamin D, it activates the vitamins in the liver and kidneys. This activation process (known as vitamin synthesis) turns the vitamin D into a hormone (or activated vitamin D).[3]
Vitamin D is not actually a vitamin, but rather a prohormone.
We can access vitamin D via sun exposure, a limited number of foods, and supplements.
Studies have shown that Vitamin D3 may be more effective than D2 in raising and maintaining healthy serum Vitamin D levels.
Try our Organic and Vegan Vitamin D3 tablets, derived from lichens, a complex life form consisting of a symbiotic relationship between a fungus and an alga.
So why do we need Vitamin D?
Vitamin D is linked to numerous health benefits due to its ability to influence genetic expression. The following is a list of vitamin D’s proposed health benefits.
Vitamin D stimulates the absorption of calcium and phosphorus into the body, both of which are essential for maintaining bone health.[3]
A vitamin D deficiency in a child may manifest as rickets, and in an adult as osteomalacia (softening of the bones) or osteoporosis.
Trying to stack the weight loss cards in your favor? You want vitamin D in your corner.
Getting adequate amounts of vitamin D has been linked to the ability to lose more weight.
In a study by the University of Cambridge, subjects who took calcium and vitamin D supplements daily lost more weight than those who took a placebo pill.[4]
The research suggested that the extra calcium and vitamin D worked as appetite suppressants.
In a Journal of Women’s Health Study, women with insufficient vitamin D levels were more susceptible to weight gain than those with adequate amounts.[5]
Early stage epidemiologic research suggests that the incidence of, and death rates for, certain cancers are lower among individuals living in southern latitudes, where levels of sunlight exposure are higher. Researchers think that the variation in vitamin D levels might explain the discrepancy.
Vitamin D regulates cell growth and cell-to-cell communication. Some studies have suggested that the hormonally active form of vitamin D may slow or even reduce cancer progression by promoting cellular differentiation, decreasing cancer cell growth, stimulating cell death, and preventing angiogenesis or new blood vessel formation.[6]
The sun — and the resultant vitamin D — have legitimate feel-good superpowers. So much so that adequate levels of Vitamin D are associated with supporting symptoms of depression and regulating mood.
In a Journal of Internal Medicine study, research showed that people with depression who received vitamin D supplements experienced an improvement in their symptoms.[7]
Vitamin D regulates the expression of genes that influence the immune system.
In one study, children given 1,200 international units of vitamin D per day for 4 months during the winter had a reduced risk of contracting the influenza A infection by over 40 percent.[9]
Vitamin D may help to reduce the risk of insulin resistance by improving the body’s sensitivity to insulin (the hormone responsible for regulating blood sugar levels).[10] Insulin resistance is usually a precursor to type 2 diabetes.
Vitamin D has been linked to glucose metabolism.
One study found that participants with low vitamin D levels were more likely to develop type 2 diabetes, pre-diabetes, or metabolic syndrome, regardless of their weight.[11]
In obese and lean participants alike, it was found that those with a metabolic disorder had lower levels of vitamin D, and those without metabolic disorders had higher levels of vitamin D. These findings indicated that “vitamin D is associated more closely with glucose metabolism than obesity.”
Supplementing with Vitamin D3 is the safest, easiest way to increase your Vitamin D intake and avoid issues associated with deficiency.
Interested in learning more about the sunshine vitamin?
Check out our other vitamin D posts on the symptoms of vitamin D deficiency or different sources of vitamin D to learn more!
Shop our Organic and Vegan Vitamin D3 tablets.
]]>Hint: It's known as the "king of antioxidants."
]]>Astaxanthin, pronounced "asta-zan-thin," comes from a group of naturally occurring chemicals called carotenoids.
It's a natural pigment found in a number of foods such as algae, salmon and lobster. This vibrant pigment is what makes certain types of seafood a red or orange hue.
Compared to its fellow carotenoids, such as beta-carotene or lycopene, astaxanthin had gone relatively under the radar until recently. As more and more studies published results proving its superpower abilities to reduce wrinkles, protect your heart and improve workout endurance (amongst other benefits), this antioxidant is now considered the king of carotenoids.
Astaxanthin is commonly found in chlorphyta, otherwise known as algae. While it may have a suspicious name, astaxanthin is actually considered one of the most powerful antioxidants out there. Wild Pacific sockeye salmon holds the highest concentration of astaxanthin, but it can also be found in krill, algae, red trout, shrimp, crab, and lobster.
In comparison to other carotenoids, astaxanthin is considered to be up to 40 to 100 times more powerful.1 Foods containing astaxanthin even contain more antioxidants than other well-known superfoods like blueberries.
The benefits of astaxanthin are no joke. Because astaxanthin is an antioxidant, it works in the body by helping to protect cells against free radical damage. It stands out from other antioxidants because it won't become a pro-oxidant, meaning it won't cause harmful oxidation over time. The major health benefits of astaxanthin include:
While vitamin C and E are considered key skin-enhancing ingredients in the beauty industry, astaxanthin knocks both out of the park with its potent anti-aging benefits. One study found the daily ingestion of astaxanthin had a significant benefit in protecting skin against sun damage in the form of wrinkles and sagging.2
In addition to its ability to support supple skin, astaxanthin has also been found in one study to increase skin moisture levels in people who regularly digested the antioxidant.3
One of the most interesting properties of astaxanthin is its potential ability to help protect the skin against UV damage. Studies have shown that once this antioxidant has had time to accumulate in the skin, it may act as a helpful protective barrier against sun exposure. Research even showed astaxanthin may help slow the time it takes for UV light to cause sunburn.4 While it's always recommended you apply SPF when dealing with sun exposure, astaxanthin is a great way to get some additional help protecting against UV damage.
Check out our Astaxanthin-rich Sun-kissed supplement, designed to nourish and hydrate sun-damaged skin.
Other than its superior ability to improve your skin, astaxanthin can also benefit your exercise routine. Research has found that astaxanthin's ability to reduce oxidative damage can prevent or reduce muscle soreness acquired from working out.5
If you've ever done a great squat session and found it difficult to walk the next day, then astaxanthin might just be your new best friend. If taken daily, the antioxidant will speed up your muscles recovery time, allowing you to bounce back faster after tough strength-training workouts.
Another key benefit of astaxanthin is its ability to protect against free radical damage, which is a leading cause of disease. For those unfamiliar, free radicals can cause damage when they start to outnumber the health-boosting antioxidants in your body. Your body will then become overwhelmed, unable to regulate the free radicals, and will eventually endure oxidative stress. This is when free radicals alter lipids, proteins, and DNA, which is ultimately the cause of many serious diseases and health risks.
Astaxanthin is also a power player when it comes to brain health. One study found that astaxanthin may help protect the brain from neurological disorders like Parkinson's and Alzheimer's.6 As inflammation in the brain is one of the leading causes of neurological diseases, astaxanthin’s support for a healthy inflammatory response is crucial to your brain’s health
Adding astaxanthin into your diet can be as simple as increasing your wild sockeye salmon intake or adding organic supplements to your diet.
Taking astaxanthin supplements can help you improve your skin from the inside out, with its ability to reduce the appearance of fine lines and support a healthy respond to UV exposure. You'll also improve your muscle recovery after workouts, protect your body from diseases and improve your long-term brain health.
Overall, adding astaxanthin to your diet is a safe and healthy way to boost your antioxidant intake and improve your health.
Try our Sun-kissed Supplement, designed to support sun-damaged skin with powerful antioxidants — complete with astaxanthin, olive leaf extract and more.
]]>Spoiler alert: yes, it is.
]]>Cheddar. Mozzarella. Gruyere. Brie. Whatever your favorite, cheese is one food that you can find almost anywhere in the world. Us humans love the stuff.
But what is it that makes us crave it?
Even the most casual pizza-eater out there knows that it’s tough to just eat one slice, and now scientists have figured out why:
Cheese is addictive!
It tastes good and eating it makes us feel good. But is it good for you?
You don’t have to look hard to find plenty of reasons to ditch dairy for the sake of the animals. Experts around the globe have begun to caution against eating meat and dairy for the good of the planet.[1] So, how do we break the habit?
Before we dig into how to break your addiction, here’s a snapshot of what’s going on inside your body when you eat cheese.
The protein found in milk — human or animal — is called casein, and when it breaks down in your body, it produces molecules called casomorphins. These strings of amino acids have the same effect in your brain as opiates do. Yep, it works kind of the same as heroin does in your brain.[2]
When the opiate centers of your brain are triggered, they release dopamine, which makes you feel good.[3] Cheese has much higher levels of casomorphins than milk does, so if you’ve ever wondered why it’s really tough to say no to that second (or third) slice of pizza, now you know.
Simply put, most of us are eating too much cheese.
The National Institutes of Health has a handy guide with science-based recommendations on how much of each type of food we eat, and they suggest that as humans we only need about 1.4 ounces of cheese a day to reap the nutritional benefits.[4]
And guess what? That’s not very much. In fact, that’s about one slice of pizza. So when you dig into those nachos or go for the cheese plate appetizer, you’re fueling your body with more of the stuff it’s addicted to.[5]
If you’re passionate about animal welfare, or even just counting calories, eating a cheese-free diet can be an easy lifestyle change once you know how to wean yourself off of it. But some people can also have health issues associated with eating it. People who are lactose intolerant, for example, can be in real trouble if they accidentally (or not so accidentally) get into some cheese.
Lactose intolerance means that your body doesn’t produce the right digestive enzyme (lactase) to break down the lactose molecules in milk and cheese. What this means is you’re a) not going to get any of the nutritional benefits, and you’re likely going to experience some unpleasant gastrointestinal issues as your body works to get the lactose out of your system. Think gas, bloating, diarrhea. Not nice.
Your body craves what you fuel it with, so if you take a break from cheese and give yourself some time (be strong!) you’ll find that your body craves it less and less. No one is saying it will be easy, but you’ll be surprised how fast you’ll forget about the good gooey stuff.
Plus, you’ll experience a number of benefits to quitting cheese, among other dairy products.
Maybe you’re not ready to pull the dairy-free trigger yet. However, one option to help curb your cheese addiction may be to stick with varieties that contain low amounts of casein.
A handy tip to remember is the higher the protein level, the higher the casein. So opt out of cottage cheese, parmesan, cheddar, and romano. Basically, if it tastes rich, it’s probably going to keep you hooked.
In grocery stores nowadays, there are plenty of amazing vegan alternatives to cheese out there. Many of them melt, taste, and satisfy just like the real thing. No guilt, no addiction. Win-win!
So, are you ready to give it a go? Remember: you can do anything you set your mind to.
(Sorry, was that a bit cheesy?)
]]>There's some weird, artificial stuff floating around out there.
]]>Natural flavors are something you may see on the ingredients list of your favorite cereal. Or maybe they're on your radar due to the recent LaCroix lawsuit.
Unfortunately, like many things in the food and supplement industry, there are no regulations when it comes to these flavors. And "natural flavors", that are in fact not natural at all, are highly prevalent.
How prevalent?
"Natural flavors" is currently the fourth most common food ingredient listed on food labels.[1]
There are, however, many companies in the industry that utilize natural flavors that are truly natural. We'll explain how to determine the natural from the unnatural below.
The definition of natural flavor under the Code of Federal Regulations is:
“The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional”[2]
But what does that actually mean?
In layman's terms, that just requires the flavor to have originated from a natural organism. It's clear that the flavors at some point started in nature, so why are some people concerned by them?
Simply put: Not all natural flavors are created equal. And not all natural flavors are created naturally.
Natural flavors can contain solvents, emulsifiers, and preservatives that aid in separating the natural flavor complex from the original botanical source. Just one natural flavor can contain between 50 to 100 ingredients and yet it's still described as "natural blueberry flavor" to you, the consumer.
A flavor being classified as "natural" or "artificial" is a qualification of source alone.
Our products do contain natural flavors, but don't run! Because unlike many other flavors out there on the market our flavors are organic compliant.
Organic compliant natural flavors are: Natural flavors that don't contain synthetic pesticides or GMO ingredients. 'Organic compliant' isn't listed on the label though - so be sure to ask the manufacturer of the product.
Organic compliant means we ensure our flavors sources, and the means to extract them, meet the criteria for organic and non-GMO certification. It also means no synthetic pesticides, food radiation, or sewage sludge.
To reiterate: No solvents or preservatives. Just the flavor and aroma chemicals found, biologically, in plants. You already consume them on a daily basis when eating fruits and vegetables.
Because we care about your tongue.
We craft our supplements with the intention of being beneficial to your health, as well as your taste buds. So, it's of the utmost importance to us that you enjoy using them.
How do we do that?
We collect the different aroma and taste components that comprise the flavor of say, an orange, and mix them to provide you with the best possible mouth experience. As a company co-founded by a chef, taste matters and we want to give you the best.
Natural flavors are: | Flavors that are made with an extract from an actual fruit/vegetable/thing that grows in nature. |
Artificial flavors are: | Flavors that are made in a test tube by humans. |
Organic compliant natural flavors are: | Natural flavors that don't contain synthetic solvents or preservatives. 'Organic compliant' isn't listed on the label though - so be sure to ask the manufacturer of the product. |
Ora Organic's flavors are: | Organic compliant and made with only the compounds naturally occurring in fruits/veggies that you already eat every day. |
We use natural flavors because: | We're taste artists. To provide you with the best possible mouth experience, we utilize different aroma and taste components found in plants only. |
Coffee beans are roasted: a process that alters the bean’s taste, aroma and color. It also changes the bean’s chemical structure and health benefits.
]]>We aren’t joking: try adding some coffee to your morning smoothie with green coffee extract. Trust us, by the time you’ve reached the end of this article you’ll be green with envy if you haven’t grabbed yourself some of this bad boy.
What is the color of a coffee bean? If you answered brown, the joke's on you. Prior to roasting (or processing), the humble coffee bean is actually green.
Coffee beans are roasted to produce the coffee bean that we use for our daily latte. The roasting process alters the bean’s taste, aroma, and color. It also alters the bean’s chemical structure and nutrient concentration. This means that the health benefits associated with drinking coffee and consuming green coffee bean extract, are quite different.
In particular, chlorogenic acid and caffeine are responsible for the green coffee bean’s health food status.
Chlorogenic acid is an antioxidant. It’s good for you. And, surprise: there’s more chlorogenic acid in green coffee beans than the roasted variety (which is lost during the roasting process). The body quickly absorbs and metabolizes chlorogenic acid, meaning our bodies can easily take advantage of its bountiful health benefits.
Coffee is often given a bad rep a la caffeine. Sure, drinking 20 cups of coffee in a day will keep you up at night, but, in moderation, the morning latte isn’t all bad. It improves mood and brain function, protects against heart disease, enhances performance, boosts your metabolism, and helps you maintain a healthy weight.
Green coffee bean extract contains less caffeine than its roasted counterpart. A serving of coffee contains about 100mg of caffeine. The same serving of green coffee contains just 20mg of caffeine. Consuming green bean extract enables you to get your caffeine ‘fix’ without sending your system into a caffeine-induced hyperactive episode. And your body is simultaneously absorbing high amounts of chlorogenic acid. It’s a win-win concoction of healthy green goodness.
So, what are the green bean’s health benefits?
Perhaps the green coffee bean is best known for its potential to induce weight loss.
Research suggests that chlorogenic acid helps the body to burn glucose and stored body fat, reduces the absorption of carbohydrates (lowering blood sugar and insulin spikes), and improves cholesterol.
In one particular study, a group of 30 overweight individuals was divided into two groups: one group consumed green coffee bean extract, while the other drank regular instant coffee. At the end of 12 weeks, the group consuming green coffee bean extract lost on average 11.9 pounds (5.4kg) and dropped 3.6% body fat. The group consuming plain instant coffee lost on average 3.7 pounds (1.7 kg) and dropped just 0.7% body fat.
Numerous studies have also shown that caffeine helps to boost metabolism anywhere from 3 – 11%, which, again, helps the body to lose weight or maintain a healthy weight. In another study published in the Journal of Physiology and Behavior, it was found that people who drank caffeinated coffee had a 16% increase in metabolism over those who drank decaffeinated coffee. Death to decaf!
Try our Organic Pre-Workout Powder, which includes organic green coffee bean extract - ideal for a clean energy boost without the jittery after effect.
Green coffee bean extract also helps support a healthy inflammatory response which has positive effects on blood sugar levels. In fact, the green coffee bean has been shown to reduce fat accumulation and insulin resistance, and may even reduce the absorption of glucose in obese people.
Shout out to antioxidants for keeping us fly.
Green bean coffee extract holds many antioxidant properties, the majority of which have been shown to slow the effects of aging.
The high concentration of chlorogenic acid present in the green coffee extract reduces redness associated with excessive sunlight exposure. Caffeine also contains anti-aging properties. It supports the skin’s healthy respond to UV exposure, skin hydration, and a reduced appearance of wrinkle and crow’s feet
No wonder dermatologists and skincare companies include green coffee bean extract in their products!
The American Psychological Association has concluded that caffeine has significant effects on psychomotor and cognitive performance, psychological well-being, blood pressure, and athletic performance. Other studies conclude that caffeine is capable of altering attention, alertness, motivation and reaction times, to name a few. This is why some of us refer to our morning coffee as a cup of “get s!@# done”.
So, every so often, ditch the coffee and opt for some green coffee bean goodness! How? Check out our Organic Pre-Workout Powder, which includes organic green coffee bean extract: the perfect way to start your workout or workday!
]]>Anti-inflammatory, antioxidant, AND anti-brain degradation?
]]>Most likely your fingers after making any type of contact with turmeric root.
You may have noticed turmeric popping up on the menu at your local health café, in an anti-inflammatory smoothie, or on your favorite health foodie’s Instagram.
Wondering if there’s real reasoning behind all the turmeric hype or does it just make really pretty drinks?
Although its popularity is ramping up now, turmeric, a relative of ginger, has been used for thousands of years in Southeast Asia. Turmeric was the go-to Chinese medicine solution to a whole spectrum of medical issues, from headaches to belly aches.
Turmeric gets its vibrant yellow-orange color from its active ingredient curcumin, which is the real star of the show, known for its magical antioxidant and inflammatory-supporting properties.
Aside from making Instagram-worthy golden lattes, here are the top benefits of turmeric and why it’s time to stock up on this trendy, kitchen staple.
Oxidative stress, like inflammation, contributes to the onset of deadly chronic diseases and is primarily caused by an imbalance of antioxidants and free radicals in the body, where free radicals are too dominant.
Curcumin is a potent antioxidant (read: anti-oxidative stress), that not only destroys free radicals but triggers your body’s natural response to release antioxidant enzymes.
Science club explanation: Free radicals are released as the byproduct of aerobic cellular metabolism (aka the process by which your body makes energy when oxygen is present)
Many neurodegenerative diseases can be linked to inflammation and oxidative damage, as mentioned above, plus the accumulation of protein aggregates.
More nerd analogies: Think of protein aggregate accumulation as when you sloppily fold your t-shirts then must sit on your suitcase to get it to shut
Curcumin, in addition to its inflammatory-support and antioxidant superpowers, alters this aggregation and reduces the toxicity of protein aggregation.
Hot tip: Sprinkle some in your morning oats before heading out for a big meeting at work.
So, in summary, they weren’t kidding when they referred to turmeric as a superfood!
Now that you have the science of turmeric’s benefits, backed by extra nerd-ness, check out the You're Golden turmeric curcumin supplement - the purest turmeric supplement out there. Each serving provides you with 1,500mg of organic turmeric, curcumin, and black pepper — all in a simple tablet pressed to perfection without any additional ingredients!
]]>Fighting acid with acid?
]]>Dealing with acid reflux, GERD or heartburn? Apple cider vinegar might just be your ticket to recovery.
Apple cider vinegar has been used for centuries as a natural alternative to medicine due to its many health benefits. With only 3 calories per tablespoon, this vinegar contains a number of healthy antioxidants and amino acids.
Taking ACV in liquid or pill form every day has shown to offer a number of health benefits, especially in the digestion department.
Before we dig into how ACV for acid reflux, heartburn, and GERD, let's break down the differences amongst them first.
Acid reflux occurs when contents from your stomach move up into your esophagus. The main symptom of acid reflux is the uncomfortable burning feeling in your chest, which can rise upwards toward your neck. This feeling is known as heartburn.
Acid reflux is more likely to occur:
It can occur at any time of day, but most people experience symptoms at night. This is because lying down makes it easier for acid to move up and into the chest.
Symptoms of acid reflux range from mild to serious and are often different for everyone. A few reflux symptoms include:
Heartburn is the burning feeling in your chest that often occurs as a symptom of acid reflux. Eating a large meal or lying down can make heartburn symptoms worse. If heartburn occurs more than twice a week, it could be a sign of a more serious medical condition.
This uncomfortable feeling occurs when contents from the stomach back up into the esophagus. The esophagus is the tube that carries food and fluids from your mouth to your stomach, so it's quite unsettling when those contents move in the wrong direction.
Connecting your esophagus to your stomach is the lower esophageal sphincter, which closes when food leaves the esophagus and enters the stomach. If the cardiac sphincter isn't functioning properly, food contents from the stomach can leak back into the esophagus. Stomach acids can then irritate the esophagus and cause heartburn.
Gastroesophageal reflux disease, or GERD, occurs when symptoms of acid reflux and heartburn occur more than twice a week. This disease affects about 20% of the population in the United States.[1]
Symptoms of GERD range from heartburn, a bitter taste in your mouth, difficulty swallowing, and sometimes breathing problems like a chronic cough or asthma.
GERD can be caused by a number of conditions or risk factors including, but not limited to:
SUMMARY: Acid reflux is caused by food moving back up the esophagus, in the wrong direction. Heartburn is the burning feeling associated with acid reflux and GERD (gastroesophageal reflux disease) is the diagnosis when acid reflux and heartburn are occurring on a frequent basis (twice a week or more).
If using apple cider vinegar for acid reflux sounds like fighting fire with fire, you're not entirely wrong. After all, acidic foods for people fighting acid reflux and heartburn is typically a big no-no. However, there are a few theories supporting the benefits of ACV for acid reflux — let us explain.
One theory suggests that using apple cider vinegar for acid reflux is beneficial because it can help balance the stomach's pH levels by neutralizing stomach acid.
Apple cider vinegar introduces more acid into the digestive tract. Because acid reflux can be a result of too little stomach acid, it's hoped that the addition of acid from ACV will protect the digestive system from acid reflux.
One other theory points out that apple cider vinegar is rich in enzymes, pectins, and protein, all of which are said to reduce acid reflux.
Looking to improve your stomach acid symptoms with apple cider vinegar? It's worth a shot. Besides its impact on heartburn, acid reflux and GERD, the regular use of ACV has a number of benefits including supporting a healthy appetite, healthy blood sugar levels and many more.
We recommend taking apple cider vinegar pills rather than the liquid form. Not only does the liquid form of ACV taste awful, but its high acidity can cause a number of issues like tooth enamel erosion and the burning of your esophagus lining.[2]
Just like their liquid counterpart, apple cider vinegar pills are packed full of healthy amino acids and antioxidants, so you'll reap the same health benefits. Taking ACV pills with meals will work best to reduce your acid reflux and heartburn symptoms.
If you're experiencing symptoms of heartburn and acid reflux more than twice a week, it's best to consult your health practitioner so they can properly diagnose your health concerns.
]]>A highly processed form of protein.
]]>Milk actually contains two main types of protein: casein (80%) and whey (20%).
In its original liquid state, whey is a mixture of mostly water with some protein, fat, carbohydrates and lactose. Once separated from milk or cheese during production, whey undergoes processing to become what most of us know commonly as whey protein powder.
Whey protein is a powder that can be added to things such as shakes, meal replacement, and protein bars. Whey can be processed to yield protein in three forms: whey isolate, whey concentrate, or whey hydrolysate. And an emphasis on the term processed because all three are very different from their original state.
Because whey contains lactose, it may cause some bloating and even gas if you are sensitive to lactose. No protein shake should ever leave you feeling bloated - after your first shake, it should be pretty obvious if you have an intolerance.
For more information on the risks associated with consuming whey, check out our post to discover why whey is bad for you.
Looking for a whey-free way to still get your protein in? Look no further. Our organic protein powder is vegan and tastes like vanilla chai (or vanilla, chocolate or unflavored - your choice!)
Each serving will provide you with 21+ grams of clean, complete plant-based protein alongside 19 superfoods. No added sugar or post-protein bloat. Yes, please.
]]>Can you get too much of a good thing?
]]>But the truth is that vitamin D, like many other nutrients, can be dangerous if you have too much of it in your system.
So, before you blast yourself with one of those seasonal depression lamps while popping 10,000 IU in vitamin D supplements a day, have a think about how much vitamin D you really need — and the best way to get it.
Raise your hand If you knew that vitamin D isn’t actually a vitamin. Mind-blowing, right?
Vitamin D is a prohormone. This means that when your body receives it, it stimulates the production of a hormone, usually referred to as “activated vitamin D” or calcitriol.
Your body needs vitamin D to help it absorb calcium and phosphorus, two key building blocks for your bones. Plus, it does wonders for your immune system.
If you’re curious about all the incredible benefits of vitamin D, we’ve rounded a few of them up for you.
But is there such thing as too much of a good thing?
Toxicity refers to the degree of which a substance, or mix of substances, can do harm to your body. When this threshold is crossed, it can mean that your body will start to experience negative side effects.
Vitamin D toxicity simply refers to having too much in your system. Unpleasant — even dangerous — things can start to happen at this point.
Your body isn’t going to overdose on vitamin D from sunshine. Supplements that are the culprit, so it’s important to take care when incorporating them into your diet.
If you feel like you might be experiencing hypervitaminosis D (the fancy medical term for vitamin D toxicity), keep these symptoms top of mind:
In particular, too much vitamin D can cause a build-up of calcium in your blood (hypercalcemia), which in turn can cause calcification. Watch for hardened areas forming in your soft tissue, as this is a tell-tale sign of toxicity.
According to the Mayo Clinic, 60,000 IUs a day (taken over several months) is enough to cause toxicity. 1
How much vitamin D you need can depend on a number of factors. Your age, weight, and racial makeup can all play a role in determining how much of it your body requires.
For example, if your ancestors lived in northern, arctic regions with less sunlight, you might not need much. On the other hand, if you hail from somewhere near the equator, chances are your dosage will need to be higher.2
Plus, environmental factors such as latitude, season, and sun exposure are also part of the mix.
Studies have also suggested that obese individuals should increase their supplementation by two or three times the amount recommended for their age group.3
Everyone is different, but below are some dosage guidelines from the Institute of Medicine:
So the short answer is: Discuss with your doctor what might be the right dosage for you (and always follow the label).
If you're already on the D train - check out our blog on when to take vitamin D.
It seems like every time we hear about vitamin D, it’s because we’re not getting enough of it. And in fact, it’s true. Over 40% of Americans don’t get enough vitamin D; our lifestyles aren’t what they used to be, and we spend a lot more time indoors.
Worse still, it’s difficult to find foods that are naturally rich in vitamin D. So, it’s safe to say that unless we make an effort to get outside and soak up the sun, our chances of getting enough are slim.
Which brings up another notion: When most of us think about getting more, we turn to sunlight. But there must be another way, no?
There is: supplements! Vitamin D supplements are a great way to get your “sunshine” from the inside-out.
If you’re already taking one, be sure to check out our post on when to take vitamin D for maximum efficiency and catching maximum sleep.
So our recommendation? Take your vitamin D during the day with a big, nutritious meal, and get that inner sunshine shining.
Try our Organic and Vegan Vitamin D3 tablets that provide you with 2000 IU and come in a tiny easy-to-swallow tablet and you only need to take one a day.
]]>Our favorite source? Algae.
]]>Our favorite? Algae.
But let's start with the foundational elements to vegan omega-3. Essential fatty acids.
Not the most glamorous term, but these are a critical part of our overall health. They keep your brain sharp. They’re beneficial for your heart. They make your hair and nails look great.1 The list goes on.
For the longest time, it seemed like the only way to get them was from fish, which is great if fish is a steady part of your diet. But what if it’s not?
Before we get into the wonderful (vegan) ways to get your omega-3s, let’s break down what they are and what they do for us.
Essential fatty acids come in plenty of different forms (eleven, to be precise), but there are really only three that are important in our diet: ALA, EPA, and DHA.
They’re “essential” because we require them, but can't synthesize them on our own. So, we need them in our diet or supplements. Technically we can produce EPA and DHA, but they get lumped in with ALA anyway.
ALA is a short-chain molecule that can found, in small amounts, in meat and plants like kale and spinach. There is also a ton in foods like flax, chia seeds, walnuts, soybeans, and hemp. However, our bodies need to convert ALA into EPA or DHA in order to process it, and we aren’t great at that, so it often ends up getting stored or used for energy.2
Long story short, flax in your smoothie and chia-seed pudding is great for you (and delicious), but ALA isn’t as crucial as EPA and DHA since it’s not biologically active in our bodies.
EPA and DHA are the long-chain molecules. They’re the ones you typically find in fatty fish and algae, but there are also small amounts in eggs.
Even seaweed has a bit. These guys are the heavy hitters: EPA can also be converted into other helpful molecules, and DHA is found all over our bodies, from the grey matter in our brain to our skin and our retinas.3
DHA specifically is all about brain function; not getting enough could lead to early-onset Alzheimer’s and other cognitive issues.4 Basically, this is what to look for in your omega-3 supplements.
Due to a number of factors, including diet, the process of converting all three of these molecules in our bodies isn’t super efficient.5 It takes three steps to convert ALA into EPA, and then another four to convert EPA into DHA.6
In particular, vegans and vegetarians might not get enough of the other nutrients needed to help with this process, like iron, magnesium, and vitamin B6.7 So it’s all about making the most of the essential fatty acids you get — getting the most bang for your molecular buck.
Click here to learn even more about the differences between the three and the math behind the conversion. (It’s cool, we like to geek out about it too.)
This is why we designed Head & heart - plant-based DHA Omega-3 that's 5x more bioavailable than standard fish oil supplement.
The cool thing about omega-3s is they don’t just do good; they also help prevent the bad. Here are a few of the ways they earn their superstar status:
We know that fish is an excellent source of omega-3, but if you prefer to eat a plant-based diet it’s not ideal. And if you’re pregnant, you’re likely avoiding eating fish, in general, to steer clear of mercury or other toxins.
While supplementing with fish oil might seem like a good solution, it’s usually derived from the same fish women are cautioned to avoid because of possible contamination. Plus, fish oil supplements are often processed using artificial ingredients, like hexane, that has potentially negative effects.
So, what’s the solution?
Algae. The same source that fish get theirs from. (Smart, hey?)
Everyone’s favorite aquatic organisms are the most potent plant-based source of EPA and DHA. Although other vegan forms of essential fatty acids, like flax or chia, provide ALA, only about 3% gets converted.
Let’s put it this way: Your brain is made up of 60% fat, and roughly 30% (or more) of those fats are DHA.7
So, to get the most out of your omega-3 intake you need something that is going to either convert to DHA at a high rate (hard to find) or, as in the case of marine algae, give you DHA directly. You could say choosing algae is a… yes-brainer.
We source our plant-based omega-3 from microalgae farmed in pure waters (not in the ocean), so it’s free from common marine pollutants. Better still, every bottle is packed with omega-3s — the equivalent of 6 pounds of high-quality salmon.
So if you’re vegan, vegetarian, or just ready to ditch the smell (and taste) of fish oil, you’re in luck. Save a fish, take some algae!
Check out our Head & heart - a plant-based DHA Omega-3 that's 5x more bioavailable than standard fish oil supplement.
And the heroes of gut heath.
]]>
Digestive enzymes and probiotics are similar, in the sense that they perform complementary functions. But they’re also quite different in terms of how they work.
At a very basic level: Enzymes are what help your body break down food, and probiotics are the “good” bacteria you can introduce to your diet to make your gut happier. And guess what? They work amazingly well together.
So, still have questions about this dream team? Let’s dive a little deeper.
These little guys are microscopic chains of proteins (held together by amino acids) found all over your digestive tract. Your mouth, stomach, pancreas, and small intestine all have them — which speaks to how much work they do. And you need many different types to keep your digestion running properly.
Why?
Well, each individual type of enzyme caters to a specific food. Dairy. Fats. Carbohydrates. Fiber. The list goes on and on. If it’s edible, your body has an enzyme for it.
Each digestive enzyme targets specific molecules of the food and then gets to work breaking it down so the nutrients can then be absorbed into your bloodstream. Very helpful. And very necessary.
When molecules are broken down by any enzymes, they are effectively converted into something else that your body can readily use. For example, here are the big three:
Every enzyme has a purpose, which is why it’s important to make sure your gut is readily stocked with all of the ones it needs to function properly. (That’s where supplements come in.)
When your body doesn’t have the tools (enzymes) it needs, that leads to food sensitivities.
Feeling bloated? Gassy? It could be that you need a little help with your enzymes. Stress, age, and poor nutrition can all be factors that lead to low enzyme production, but the good news is a supplement can help your body get back on track.
Now let's compare to its cousin supplement - probiotics.
First off, probiotics are live microorganisms. But they’re anything but scary—they come in all types of fun shapes (like Ys) and do a big job of helping your body out.
We humans have a huge number of microorganisms that work symbiotically in and on our bodies (about 40 trillion in our gut alone) called our microbiome. And that’s including a whole range of different types— some good and some bad.
And when we talk about probiotic bacteria, we don’t mean the scary, visit-to-the-doctor-causing bacteria. We mean the helpful ones: the ones that help decrease the number of “bad” bacteria in your gut by replacing and improving the function of the good guys.1
In short, they compete with the bad bacteria. When they win, it means more good guys, and more good stuff can happen, like a smoothly flowing digestive system
When you’re low on probiotics, you may experience low energy, immune health problems, bloating and gas, IBS, and skin issues like acne or eczema. It’s incredible how closely our overall health is tied to what’s going on in our gut — so probiotics deserve their hero status!
Absolutely! Probiotics and digestive enzymes are different things and do different things, so it’s totally OK to take them together. In fact, it’s a great idea — they work awesome as a team.
Here are just some of the benefit of taking digestive enzymes and probiotics together:
Your gut is where most of your immune system is managed, so if it isn’t happy you won’t be either.
Taking enzymes that your body is lacking means a) you’ll be able to digest food better and b) you’ll be able to get more from the food you eat. And we're all about efficiency.
Plus, your body doesn’t naturally create its own probiotics, so taking a supplement means you’re probably in better shape than without doing so. Studies suggest that probiotics help defend your body’s immunity by triggering natural defenses and creating a protective layer of bacteria in your gut.2
Probiotics aren’t just doing their own thing — they can actually produce digestive enzymes of their own. In fact, they have the ability to create proper “teams” of enzymes that help completely break down a food molecule (many foods require several enzymes to do this) and help your gut absorb even more nutrients.
For example, Lactobacillus bacterium can help existing lactase enzymes by producing its own amount of lactase (the enzyme that breaks down lactose in dairy). In turn, this can contribute to more of the lactose molecule being broken down (or being done so more efficiently).3 The same goes for Bifidobacterium and molecules like fiber.4
When your body can’t digest something properly, it leads to trouble. Digestive enzymes work together with probiotics to give your body what it needs to break down and consume what you eat.
Studies have shown that people with lactose intolerance are able to digest dairy more successfully when they take a probiotic.5 Add in a digestive enzyme and you’ve got all the bases covered.
So, now that you’re an expert on the difference between digestive enzymes and probiotics, maybe it’s time to experience them for yourself. Lucky for you, we’ve got a few options.
Our organic, vegan probiotics include natural prebiotic fiber - to fuel the good bacteria! While our organic digestive enzymes are plant-based, meaning you won't become reliant on them to have a happy gut, but they're definitely helping out with those unpleasant side effects.
A comprehensive product selection of premium Probiotics + Prebiotics and Digestive Enzymes in capsule, powder and powder stick formats. Available for both adults and kids!
]]>Low-carb diets were a thing of the past. Or so we thought.
]]>It appears lately, however, that there's a new(er) player on the scene. The idea of a ketogenic diet actually isn't novel, but since keto is now having its heyday we're here to tell you that vegans can participate, too.
Low-carb diets were a thing of the past. Or so we thought.
A ketogenic diet is one that puts your body into a state of ketosis.
I know, don't you just love it when definitions use one form of the same word to define another?
Ketosis is a metabolic state during which your body uses fat, instead of carbohydrates, as its energy source. So, a Keto diet restricts carbs in order to encourage your system to run off fat, aka go into a state of ketosis.
Ketosis is a naturally occurring metabolic pathway.
In fact, ketones are what allow us to survive for long periods of time without food. When your body is in starvation mode it resorts to using stored fat as fuel.
Ketosis encourages your body to mimic starvation mode, minus all the hunger and additional muscle loss, by also using fat as food.
Or the lack thereof.
In order for your body to switch to this metabolic pathway, it must have limited carbohydrates available. This is because carbs and fats are processed using different pathways and the body prioritizes carbohydrate conversion over that of fats.
How limited carbs?
The exact amount varies from person to person, based on body type and genetics, but somewhere between 20-100g of carbohydrates daily, with the sweet spot typically falling between 20-50g.
Because everyone's unique, the way to determine how many grams of carbs you should eat is to figure out at what point you're experiencing ketosis.
And, while there are several indicators of this (such as weight loss, suppressed appetite, and increased focus) the most accurate way to determine whether or not you're in a state of ketosis is by measuring ketone levels in either blood, urine, or breath.
Ketosis occurs within one of three naturally occurring metabolic pathways. These three pathways are the process by which your body transforms macronutrients into energy.
When there aren't any more carbohydrates left to process (aka all the glucose is gone) your body switches from glycolysis, the pathway by which sugar is converted to energy, to beta-oxidation, the pathway by which fats, in the form of fatty acids and glycerol, are transformed into energy.
During beta-oxidation, your liver breaks down fatty acids and glycerol into three different, water-soluble ketone bodies, called acetoacetate (AcAc), beta-hydroxybutyrate (beta HB) and acetone.
Acetoacetate and beta-hydroxybutyrate are ultimately the ketones your body can then use as fuel. Once your system switches to using ketones as its energy, it causes a shift in your metabolism. Leading to your body burning more fat while simultaneously suppressing your appetite!
Weight loss isn't the only thing this diet's got going in its favor. Those following a keto diet have clinically shown decreases in blood insulin levels as well as increased mental clarity.
A ketogenic diet has also been shown to help alleviate symptoms of polycystic ovarian syndrome (PCOS) in women by promoting healthy weight, balancing testosterone levels, improving the ratio of luteinizing hormone to follicle-stimulating hormone, and lowering fasting insulin.
Additionally, a keto diet could help prevent and treat neurological diseases categorized by neuron death, such as Parkinson's and Alzheimer's, and has long been used as a treatment in those with epilepsy.
Ultimately the difference between keto and other low-carb diets, like Atkins or South Beach, lies in the amount of protein consumed.
As a high-fat diet, roughly 75% of calories consumed should come from fat, 20% from protein, and 5% from carbs (like leafy greens and some select fruit).
Although many keto-ers rely on animal products for their high fat intake, this diet can absolutely be vegan-friendly.
Let's break it down. (Numbers in parenthesis are equal to the number of carbohydrates per 100g.)
To eat liberally: cauliflower (4g per 100g), cabbage (3g), broccoli (4g), zucchini (3g), spinach (1g), asparagus (2g), kale (4g), green beans (4g), Brussels sprouts (5g). (More generally this category is comprised of vegetables that are grown above ground.)
To avoid: carrot (7g), onion (7g), beets (7g), parsnips (13g), rutabaga (7g), potato (15g), celeriac (7g), sweet potato (17g). AKA most starchy, root vegetables.
To eat: avocado - also great for healthy fats! (2g), raspberries (5g), blackberries (5g), and strawberries (6g).
All other fruits should be consumed in moderation or not at all due to their high carbohydrate levels.
To avoid: peas, corn, lentils, legumes, quinoa, and all other grains and grain products.
Nope.
To eat: pecans (4g), Brazil nuts (4g), and macadamia nuts (5g).
To eat in moderation: hazelnuts (7g), walnuts (7g), peanuts (7g), pine nuts (9g), almonds (10g), and nut butter (typically 4g of carbohydrates per two tablespoons).
To avoid: pistachio (18g), and cashews (27g).
Olive oil, coconut oil, sesame oil, avocado oil, macadamia nut oil, and MCT oil. No carbs - eat it all!
To eat: tofu (varies by brand and style, but typically below 5g per 100g), leafy greens (see veggies, above), and nuts (see above).
To eat: olives (3g), guacamole (3g - without tomato, because tomatoes can add up quickly), and coconut cream (7g).
To drink: homemade almond or coconut milk (varies but typically low), champagne (1g), and wine (red/white 2g).
So there you have it. It may take some planning, and certainly an adjustment period, but a ketogenic, vegan diet is definitely possible.
]]>Sleeping Beauty isn't the only one with this issue.
]]>Four out of five people say that they suffer from sleep problems and wake up feeling exhausted.[1]
Sleep is crucial to our overall health, and without it, we can experience serious side effects such as:
The National Sleep Foundation announced that adults should be getting around 7–9 hours of sleep each night to feel rested and reap the benefits of a good night's rest. Meeting this average is important as a number of sleep studies found that people who sleep seven hours a night are healthier and live longer.
While a lack of sleep is typically the most common reason for being tired all the time, there are also a number of other factors that play a huge role in your level of tiredness and your ability to get a good night's rest.
From nutrient deficiencies to poor sleep hygiene, there are several factors that can cause chronic tiredness, even after a full night's sleep.
More often than not, the winter months see a lack of sunshine and you're probably not spending as much time outside as you might have in the warmer months. This can lead to a drop in vitamin D levels, which have been linked to feelings of tiredness and fatigue.[2]
Along with feelings of fatigue, vitamin D deficiencies can lead to other issues like depression, hair loss, and poor immunity.[3]
Sleep disorders are estimated to affect 50 to 70 million Americans.[4]
The good news is there are a number of tiny changes you can make to your sleep hygiene to mitigate your chances of low-quality sleep. Poor sleep hygiene can stem from one or more of the following:
It's a given that when your body isn't getting the nutrients it needs, you're going to feel tired. While a number of nutrient deficiencies can lead to feelings of tiredness, research shows that low levels of omega-3 are a leading cause of why you might feel so tired all the time.[5]
Check out our Head & heart - plant-based DHA Omega-3 that's 5x more bioavailable than standard fish oil supplement.
Similarly, low levels of vitamin B, which play a leading role in proper digestion and energy levels, can also produce feelings of sleepiness.[6]
One cause of chronic sleepiness can stem from seasonal affective disorder (SAD). The onset of SAD is typically a result of a lack of natural light in the winter months, which mean lower levels of vitamin D absorption. It also means you won't get the benefits of mood-boosting serotonin that you'd usually get when outside in the sunnier months.[7]
Studies show that stress and lack of sleep are highly correlated.[8] Learning how to cope with stress and prioritizing a good night's rest is extremely important if you want to stop feeling fatigued.
In this day and time, we all have a lot on our plates. We want to accomplish more and we want to do it faster than ever before. Whether it's looming deadlines or money concerns, stress can build up and take a toll on our health.
Getting enough sun exposure in the winter is pretty hard when it's so dark and gloomy. One way to counteract the negative effects of reduced sun exposure is to take vitamin D supplements. Research shows that taking vitamin D supplements regularly can reduce feelings of tiredness.[9]
Supplementing with Vitamin D3 is the safest, easiest way to increase your Vitamin D intake and avoid issues associated with deficiency.
It's no secret that exposure to sunlight plays a part in the release of serotonin, a hormone associated with boosting mood and helping a person feel calm and focused.[10] One study found that regular light exposure significantly improved the negative effects of Seasonal Affective Disorder in patients.[11]
Research has found that participating in the act of Shinrin-yoku, also known as forest bathing, resulted in lowered levels of cortisol, the hormone associated with increased stress levels and poor sleep quality.[12]
One way to get rid of sleepiness is to ensure you're properly hydrated. Sipping water throughout the day is an easy way to stay hydrated, which is linked to a number of health benefits. Carrying a reusable water bottle and filling it up throughout the day ensures you'll meet your daily requirement.
The easiest way to get rid of sleepiness is to get a good night's sleep. By making a few easy changes to your sleep hygiene, you can eliminate any outside factors that could hinder your chances of getting a good night's rest.
Need some additional help to doze off? Try You're a Knockout, a completely natural and gentle sleep support supplement that will help you sleep deeper and longer and have more restful sleep.
Adaptogens like Ashwagandha have been linked to promoting a good night's sleep and have been used to treat insomnia disorders.[13] This powerful supplement has the ability to relieve stress and to protect brain cells against the effects of our fast-paced lifestyle. It also naturally regulates cortisol to limit the high levels of stress that we know can have damaging effects on our overall health.[14]
Check out our Hormonious, a comprehensive hormone balancing supplement with a healthy dose of organic Ashwagandha root and other hormone balancing adaptogens that can help regulate your sleep patterns.
One important to way to reduce your chances of feeling tired all the time is to make sure you keep your Omega 3 and vitamin B levels up. Taking supplements in addition to eating a balanced diet is an easy way to do so.
Even though you feel tired, you'll usually feel better by getting some exercise. Participating in physical activity on a regular basis is linked with higher energy levels and reduced fatigue. Similarly, logging even just a 10-minute walk a day can reduce anxiety and promote a positive mood.[15]
These suggestions are just a few of the many ways you can get rid of sleepiness. If you find none of these methods seem to work, it may be best to consult your health care practitioner. They can run a number of tests and eliminate any major concerns and hone in on what might be causing your chronic fatigue.
]]>Minimal waste, maximum holiday cheer.
]]>As The Grinch so un-delicately put it: “The avarice never ends.” (A fair statement from someone who lives on a landfill.)
While we’d love to wholeheartedly agree with him... we also love presents. So, instead, let’s meet him halfway. This season, we’re giving gifts with purpose to hopefully reduce our footprint on our precious planet.
To start, here are some pretty good reasons why:
As a bonus, since nobody wants naked presents, we’ll also introduce you to one of the newest trends that we hope is here to stay: sustainable gift wrapping!
Without further a-do - let's get into some of our favorite sustainable gifts!
For the farmers' market enthusiast, your shopaholic, yet eco-conscious friend...or just anyone you know that grocery shops?
Give them the gift of never having to use a plastic bag for their produce, snacks, and other goodies again. We're huge fans of brands like Ecobags and Stasher Bags for this, which are made from sustainable materials, such as recycled cotton and silicone.
Team BYOB (bring your own bag) and BYOS (bring your own snacks) all day.
Know anyone that consumes coffee on a daily basis and is constantly on-the-go? Potentially every human in your life? This one's for them!
Stojo cups collapse into a leak-proof disc you can easily toss into your bag once you're done with your drink. They're made from silicone and are BPA-free, fully recyclable, AND microwaveable.
Can you say winning? We'll take 10, please.
Kookoo for coconuts and clean water? Kor’s unique, sustainable filter system is made out of coconut shells and charcoal to filter out the yucky stuff and transform your tap water into pure, drinkable water.
Not to mention its sleek aesthetic, so it'll make a pretty addition to any kitchen.
Perfect for your outdoorsy significant other. If you're looking to give the gift of coziness, with a side of social responsibility, Patagonia is an awesome company to support and give to your friends or family.
Even at their large scale, they're extremely conscious of every resource that goes into each step of the company and products' lifecycle.
We all know straws suck, like any other single-use plastic. Thankfully, companies like Final Straw have created an easy way to avoid them. Their reusable straws are collapsible, fit into a small case for carrying, and come with everything you need to clean them.
Did we mention they come in adorably named case colors, such as "sea tur-teal" blue? Save the turtles and save your loved one's teeth from coffee stains.
For your friend that says "treat yourself" at least once a week and likes to indulge in clean beauty products (or the occasional bubble bath.) Lush has an extensive line of luxurious products, from shaving kits to bath bombs, so there's something for everyone on your list.
As much as we love their products, our favorite part is their heart-warming environmental policy.
For the aesthetic, interior decorating-obsessed. With a large focus on empowering women, The Little Market sources handmade goods to support small artisan communities and artists.
For example: these amazing handmade glass jars that are created with the mission of protecting Moroccan culture and techniques (and are a super chic container to keep your cookies in.)
Do you enjoy your skin feeling like a baby's bottom? I'm sure the people on your shopping list would too.
This lotion was created by vegan, sustainability crusader, Stevie Van Horn, who is on a mission for a zero-waste lifestyle. This lotion contains only 5 ingredients, sourced with love: organic olive oil, local beeswax, organic shea butter, raw local honey, and organic pomegranate seed oil.
Disclaimer: Due to the honey and beeswax, this item is technically not vegan. However, Stevie ensures these ingredients are sourced from sustainable beekeepers who manage their hives symbiotically to increase bee populations!
In our opinion (maybe a little biased), there's nothing like giving the gift of health and wellness.
Shopping for the fitness junkie? A new mom? Your BFF? Our super tasty products are free of all the major allergens like dairy, gluten, and soy, so there's truly something for everyone.
P.S. Our brand new turmeric golden milk latte mix is the perfect stocking stuffer for a cup of anti-inflammatory warmth.
Aside from the gift of a warm hug, there are tons of options to get your loved ones that won't even require wrapping. Some of our favorites:
The possibilities are endless.
While purchasing items with purpose is key this season, being mindful of what we're consuming is inclusive of considering every little step that goes into the purchase.
For example, just driving to the mall is producing carbon emissions. One gallon of gasoline = 8,887 grams of CO2, to be exact. Here's a few ways to reduce your footprint even further.
1. Reduce, Reuse, Recycle - Wrapping Paper!
As much fun as it is to tear into presents like the Tasmanian devil, if you take it easy you can save and repurpose the gift wrapping or bags for your own presents. Saving the environment and your wallet.
Get Creative: Make your own wrapping paper out of recyclable brown paper and cute stamps!
2. Newspaper
Because for some reason everyone has extra newspapers laying around. This is a chic and sustainable way to wrap it up without needed to reach for the sparkly red paper that may not be recyclable.
Pro-Tip: Use some twine as the ribbon and you have yourself an adorably eco-friendly package.
3. Nature's Bows
Forgo the big red bow this year for a more au naturel gift topper. Use bits of nature like dried lavender, eucalyptus or small springs of holly berry and pine tree to spruce (pun intended) up your presents.
We would like to note, at the end of the day, presents are great, but there's no better gift that spending time with your loved ones. And Grandma might love a new sustainable water filter, but I'm sure she'd be just as happy with a hug and your smiling face.
Happy Holidays!
Love, Ora Organic
*Nothing in this post is sponsored, we just really, really dig companies that want to make the world a better place and want to provide you with some handy tools to do so as well.
Say "bye bye" to bloating.
]]>Unsure of which type of bloating you may be experiencing? Check out our blog on what causes bloating first to better uncover which remedy is best for you.
Get your body’s gut microbiome in tip-top shape by introducing probiotic bacteria with prebiotic fiber. This is one of the best ways to control bloating and ward off other bloat-inducing conditions.
We do have to warn you though if you’re taking a probiotic for the first time you may experience some gas and bloat. Once your body adjusts (usually in one to two weeks) it subsides.
This is known as a Herxheimer reaction: a mass die-off of bad bacteria when the good bacteria is introduced. It’s usually right around this time people give up on their probiotic, complaining (rightfully) that it makes them too gassy. This, in actuality, means it’s working! Stick with it for at least two weeks and you’ll feel the bloating lift.
Activated charcoal pills or powder is a good way to neutralize gas in the gut and clear toxins from the intestines.
Research is still defining how exactly this process works, but two studies (one from 2012 and 2017) point to evidence that intestinal gas is quelled by the introduction of superabsorbent activated charcoal.
Or, really, any alternative way to freshen your breath beside chewing gum.
Chewing gum can contain tough-to-digest sugar alcohols like mannitol that are known to link to IBS symptoms like bloating and gas. In addition to the fact chewing gum is also an easy way to swallow air, adding to the bloat factor and discomfort.
Speaking of swallowing air, avoid wolfing down your food.
Beyond that, chewing is the first step in the digestive process. The digestive enzymes in your saliva are already breaking down the food before you swallow. The more work you do up top to digest your food the less work your stomach, small and large intestines have to do. This way, there’s a far less chance of food getting stuck in the gut, causing gas and bloating.
It's recommended to mindfully count about 32 chews before swallowing, on average.
Getting the body moving is key to fighting bloat in two ways:
1. Exercise has a natural detoxifying effect in that physical movement (specifically torso twisting) can promote intestinal movement
2. Water retention can’t last long when you’re sweating it out
You’re probably tired of hearing it by now but pretty please drink more water! All levels of baseline health will flourish and, specific to bloating, staying hydrated allows for colonic smooth moving.
Similarly to drinking water, eating your water can also relieve bloating caused by constipation. Water-based produce like cucumbers, bell peppers and watermelon can help hydrate the body as well as act a natural diuretic.
Luckily, one of the best ways to fight off SIBO is also with diet. If you’ve had a breath test to determine the state of bacterial overgrowth in your small intestines, studies say eating a low FODMAP diet can help reverse the overgrowth and remove bloat.
Potassium is a key micronutrient and electrolyte that can quell menstrual bloating and can help balance water retention on a cellular level. Slowly eat some potassium-rich foods like bananas, spinach, avocados, and sweet potatoes.
While the gut-brain axis is usually spoken about in regards to how gut bacteria affect cognitive and emotional function, it’s not just a one-way street.
Calming effects on the mind can also bring about peace to the gut. Meditation’s theta waves as a form of stress reduction can chill you out and create a more relaxed environment for gut bacteria.
Because bloating is sadly so common, tune into the actions and areas that bring on your own bloating symptoms. Mindfully tuning into those conditions can lead you down a path to greater health and allow you to live happily bloat-free.
Unsure where to start or want to learn more about the types and root causes of bloating? Check out our post that outlines the most common causes of bloating.
And finally, a product near and dear to our hearts that has had a positive effect on all of the types of bloating above is our digestive enzymes product: Break It Down.
A tasty blend of 15+ enzymes, made to show your gut some love by aleving side symptomatic bloating amongst other digestive issues.
We have a comprehensive product selection of premium Probiotics + Prebiotics and Digestive Enzymes in capsule, powder and powder stick formats that alleviate common gut health issues like bloating and gas and keep your gut healthy and happy. Available for both adults and kids!
Bye bye, bloat.
]]>Sometimes it may be more serious than eating too many french fries.
]]>Let's start with the definition of bloating:
As one study said, “bloating is primarily a sensory phenomenon, and the ability to accurately measure it in clinical practice is limited.”[1]
Bloating is a subjective feeling, not a medical condition.
Ultimately, it’s bloating that tells you something else is going on in the gut. It is usually paired with other symptoms that make the experience different from person to person and condition to condition. For example, stomach bloating from eating late night, MSG-loaded Chinese takeout could feel very different from bloating from a bout of IBS.
Since bloating can be so subjective, while also being universal, let’s take a look at some of its many causes. (And brace yourself - there are many.)
While never fun or, erm, sexy, gas is a very normal and healthy physical experience. Normal digestive gas occurs when your intestines can’t break down certain nutrients like lactose, legumes, fructose, and complex carbohydrates and other high fiber foods.
Additionally, gas within the GI tract can develop from several additional sources, such as swallowed air, diffusion from the bloodstream, or from the variety of chemical reactions that occur within the GI tract.[2]
Bloating from regular digestive gas is normal, but when it's severe or occurring on an ongoing basis, it could be a sign something is awry in the gut. Such as...
Small Intestine Bacterial Overgrowth (SIBO) can cause bloating, excerpt from gas located in a different region of the gut.
Our gut microbiome should exist almost entirely in the large intestine, so when bacteria make a home (and grows rapidly) in the small intestine, you’re left feeling bloated along with a host of other symptoms including diarrhea and abdominal pain. When these bacteria are fermenting foods and attempting to digest nutrients too early in the alimentary tract, it creates gas in the small intestines, usually leading to bloating.
Sometimes bloating is a volume issue when more matter tries to fit into the same amount of space.
Bloating from constipation comes from a combination of causes, including low functioning intestinal motility (the ability of your colon to move fecal matter out of the body), dehydration, poor diet and as a reaction to certain medications. This inability to evacuate the lower intestine can cause the belly to distend or bloat.
Irritable Bowel Syndrome (IBS) is an all-encompassing term for a condition with, again, many different potential causes.
Irregular intestinal muscle contractions, intestinal inflammation or a stressed nervous system can all cause an IBS flare up, with bloating being the main symptom. In fact, 90% of patients with irritable bowel syndrome have symptoms of bloating.[3]
Our Trust Your Gut High Potency Probiotic & Prebiotic Capsules contain specific research-backed spores, proven to help alleviate IBS symptoms like Lactobacillus acidophilus UALa-01 and Lactobacillus plantarum UALp-05
Food, the lone traveler of the digestive tract, can be a direct cause of bloating.
Eating processed foods high in sodium tells the body it needs to retain water, causing (you guessed it) bloating. Though sodium is essential to electrolyte balance in the body, too much sodium makes the system hold onto water in an attempt to keep the sodium levels proportional to the internal fluids.[4]
Your kidneys say, “hey, we’re a little thirsty with all this salt!” and cues the body to hold onto that extra water. Drinking extra water will help flush it out, but sometimes at the expense of other key electrolytes also leaving the body via your urine.
Beyond high sodium foods, Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP), are more than just a mouthful to say - they’re specific types of carbohydrates that can be tough on sensitive digestive tracts. FODMAP foods can be nutritionally beneficial and serve as a prebiotic, but when breaking down in the large intestine they ferment and create gas, causing the stomach to bloat. As one study said, FODMAP foods can be beneficial to some while to others they can cause allergic reactions and severe stomach symptoms if not properly digested.
Additionally, in general, inflammation-causing ingredients like processed foods, sugar, processed dairy, gluten, industrial seed oils, preservatives, farming toxins, and other artificial ingredients can irritate the gut and cause bloating.
Think of it this way: if it didn’t come from the earth or natural sources, there's a chance your body will treat it as a foreign invader - cue low grade inflammation and bloating in the GI tract as a result.
Regardless of the common culprits above, every body’s digestive tract reacts differently to certain foods. If you suspect a food is causing you to bloat, try keeping a food journal to help identify the culprit and then either eliminate the food or change how you eat it (i.e. raw vs. cooked). Consult a nutritionist who can help you with a food elimination diet to define what’s truly ailing you and causing the belly bloat.
To all our ladies: bloating isn’t only digestion related. Research says hormones can also be to blame for bloating during PMS or menstruation.[5]
Changes in progesterone and estrogen, that signal the body to prepare for menstruation, also tell the body’s cells to retain water to prepare for the homeostasis shift in menstruating triggers.
We know it as the underlying culprit of most medical conditions and diseases. Stress can trigger mild bloating and amp up conditions, like IBS, that already boasts of bloating as a star symptom.
This is yet another example of how bloating as a symptom can’t be traced pathologically, but in the absence of stress bloating symptoms ease up or disappear.
We have more bacteria in our gut than we do cells in our body, so making sure those trillions of little buggers are “good guys” is of high priority.
If our gut bacteria is low or of the "bad" variety, also referred to as dysbiosis, it can cause bloating. It’s a delicate ecosystem, so even in the effort to convert our bad bacteria to the good side, we can also experience symptomatic bloating.
For example, how some side effects of probiotics can make the situation worse before it gets better. Simple changes to gut bacteria (what you’re eating, environment, antibiotics, etc.) can cause bloating symptoms too.
We personally like to keep our gut in check with a daily probiotic and digestive enzymes. But, like with any other ailment, if you suspect you're suffering from any of the above issues, we recommend touching base with your doctor to help get to the bottom of the problem and identify what the potential trigger(s) could be.
We have a comprehensive product selection of premium Probiotics + Prebiotics and Digestive Enzymes in capsule, powder and powder stick formats that alleviate common gut health issues like bloating and gas and keep your gut healthy and happy. Available for both adults and kids!
Bye bye, bloat.
Find out how to maximize the benefits of your tiny digestion friends.
]]>No, these are not Harry Potter spells - they're enzymes!
The names of digestive enzymes may be a mouthful, but there’s no doubt these tiny guys are the heroes of your GI tract. And when your body is running low on them, you’re going to notice.
Found all the way from your salivary glands to your small intestine, they’re the microscopic strands of proteins held together by amino acids that help your body get what it needs from food.
When those food molecules are broken down, they are effectively converted into something else that your body can readily use. For example, here are the big three:
And the best part?
If you’re not producing enough naturally, supplements are a great way to keep things in check. So if you’re curious if supplements are the right choice for you, you’ll need the facts on when and how they work best.
Spoiler Alert: Taking enzyme supplements at the wrong time can mean they won’t work as effectively as they should.
Luckily, we have you covered on the right time to take them. Below we'll explain how and when to take digestive enzymes for maximum efficiency.
The short answer is no. Not if you want them to work properly.
Digestive enzymes are literally designed to break down food, That’s their only job, and each one caters to a different type of molecule. So, taking your enzyme supplements on an empty stomach means they won’t have anything to kick them into action, unfortunately.
No food means the enzymes have nothing to do. And that’s just boring.
Be supplement smart! The best time to take your enzymes is right before, or right as you start eating. When in doubt, check the label. Usually anywhere from 30 minutes to right before you eat is ideal.
And if you really want to maximize the efficiency of your supplements, take specific ones with their intended food. For example, take lactase when you’re eating or drinking dairy products, or amylase when eating carbohydrates (hello, pasta party.)
You sure can. Probiotics and digestive enzymes are different things and do different things, so it’s totally OK to take them together. In fact, it’s a great idea — they work awesome as a team.
Probiotics are live microorganisms and are generally described as the “good” bacteria in our gut. They help maintain the right balance of what’s called flora in our bodies (basically the mix of good and bad bacteria.)
They’re a part of an entire network in our bodies called our microbiome, which is tied to digestion, the immune system, mood balance, essential nutrient creation. And it plays a role in allergic reactions as well as viral, bacterial, fungal and yeast infections.
Digestive enzymes, on the other hand, are long-chain proteins. They also work in your gut, but their job is to break down food so you can absorb the nutrients in what you eat.
Think of them as catalysts to help your body digest things properly. They stimulate chemical reactions, many of which are crucial to breaking down food your both otherwise couldn’t.
Different jobs, but both very important. So go ahead and take your probiotics and enzymes at the same time! Your body will thank you.
Why not try our Break It Down Digestive Enzymes Capsules or our organic Break It Down Digestive Enzymes Powder in combination with one of our highly effective Probiotics from our Trust Your Gut range?The great thing about digestive enzymes is all they need to start working is food.
They’ll start to break down food molecules as soon as they come into contact with them. You should start to notice benefits within a few days!
And remember: Your enzymes are only as good as what you feed them. In order to get the most out of them, make sure your diet is filled with nutrient-rich foods to help them do their thing.
Every day! If you’re experiencing chronic digestive issues like cramping, bloating, or gas, it usually means that your body is out of sorts — something isn’t working the way it’s supposed to.
And often, problems in our guts manifest in unexpected ways like headaches, acne, and memory problems. When in doubt, look to your digestion.
Your body, once it heals itself, will continue to naturally produce enzymes. So, taking supplements is just helping things out a bit. It can take upwards of 6 months for your gut to regulate itself, so taking your supplements daily is recommended.
Basically, while they can be a smart addition to your meals, digestive enzymes aren’t meant to be a permanent part of your routine; once your body has recovered and your gut is able to produce a healthier number of enzymes naturally, you can start to take less.
Listen to your body (and talk to your doctor) to figure out what’s right for you.
And the next time you enjoy a meal, be thankful for those little protein strands — even if they are hard to pronounce.
Check out our Break It Down Digestive Enzymes Capsules or our organic Break It Down Digestive Enzymes Powder that contain a wide spectrum of plant-based and highly effective digestive enzymes that will help alleviate post-meal burping, bloating and cramping.
]]>Eat your veggies (and chocolate).
]]>It may sound like something found in a mad scientist's laboratory, but this tiny, naturally-occurring molecule packs a punch when it comes to your heart and overall health.
Below, we'll give you a rundown of what it is, why it's good for you, and how to naturally boost your levels with the top foods high in nitric oxide.
Produced in your blood vessels, this molecule works to promote healthy dilation of the veins and arteries, which in turn leads to better blood circulation.
Basically, good circulation = a happy heart. And a happy heart, with improved circulation, can lead to an abundance of benefits.
To increase your levels of nitric oxide (NO), studies show it’s best to consume nitrate-based foods with plant-based proteins.[1]
When you consume foods high in nitrate, the compound is eventually converted into nitric oxide in the blood, which helps to relax blood vessels, bringing more oxygen to the brain, and thus boosting its functionality.[2]
To maximize the benefits, one study has shown that consuming foods high in nitrates right before working out, has led to increased long-term brain functioning and can also reverse the signs of mental aging.[3]
By also eating more nitric oxide foods, you’ll find you work out better and your body will recover faster than if you didn’t increase your levels of nitric oxide.
So, what exactly are these magical, brain and endurance-boosting, foods?
While this may be a no-brainer for a number of health reasons, leafy greens like arugula are the number one food by weight for nitrates (480mg per 100mg).[4]
Other greens like spinach and spring greens come in at a hot second and third place. Add any of these powerhouses to a salad and you’ll increase your levels of nitric oxide significantly.
Try our Easy Being Green for a hassle-free organic greens boost from both land and sea, alongside triphala and prebiotics to support more regular digestion, and ashwagandha for its mood and sleep-enhancing benefits.
Known for major heart-health benefits, beets are another key food for increasing Nitric Oxide levels.[5]
While beet juice is one of the easiest ways to spike your NO levels, you can also cook and toss them into a warm bowl or salad for lunch.
If you do decide to go the juice route, be sure to watch out for added sugar content and artificial additives.
Up your meal’s flavor profile and nutrient density, without adding calories, by throwing in fresh herbs.
Cilantro, one of the most underrated herbs, is not only a rich source of nitrates (247mg per 100g), but also contains quercetin, which lowers bad cholesterol like LDL, and can stimulate digestion and support detox.[6]
We all love ourselves a rhubarb pie. So, it’s a treat to learn that rhubarb is actually packed with a ton of healthy nitrates - 281mg per 100mg to be exact.
The tart taste can be off-putting to some, so it’s a good idea to cook it down and add something sweet like strawberries and a drizzle of organic honey to make a healthy pie-filling or morning oatmeal addition.
We love adding this superfood to smoothies, which is packed with healthy nitrates and plant-based protein.
Spirulina is chock full of vitamins and minerals, as well as cell-protecting chlorophyll and nitric oxide-producing amino acid L-arginine. What we’re trying to say is, you can’t go wrong with spirulina.
Dark chocolate in the form of raw cacao is not only loaded with antioxidants but also high amounts of nitric oxide.
This superfood lowers blood pressure and inflammation in the body.
Be careful not to consume it in chocolate form, as it tends to be high in sugar. Instead, try adding cacao powder to your chia pudding with a drizzle of organic honey for a major flavor boost.
Fruits high in Vitamins C like oranges, lemon and grapefruit are rich in nitric oxide. They work to raise levels of nitric oxide syntheses and protect your NO molecules from free radical damage.
Simply add the zest from a lemon or lime to your meal and you’ll up your nitric oxide intake significantly.
Pomegranates offer a rich source of nitric oxide as well as anti-inflammatory properties.
This fruit helps to reduce oxidative stress, which is a leading factor in the production of coronary artery disease.
Pomegranates also work to block the formation of disease-causing molecules that recruit inflammatory cells to the blood vessel lining.[7] Talk about hard-working.
Walnuts are another great source of nitric oxide and Vitamin E, which is good for strong immunity, as well as healthy skin and eyes.
The high amount of L-arginine in walnuts converts into nitric oxide which keeps blood vessels running freely.[8]
This wonder food is filled with the amino acid, L-citrulline, which transforms into our favorite molecule, nitric oxide.
Watermelon has been raved about as a key recovery fruit for athletes, as it can reduce post-workout muscle soreness.[9]
Regardless if you buy a whole one from the store or opt for a freshly pressed juice, you’re guaranteed to reap the benefits of this delicious fruit.
In conclusion - it's easier than you think to reap the benefits of nitric oxide without taking supplements. However, if you are finding it difficult to fit any of these nitric oxide foods into your diet, our vegan pre-workout may be the solution for you!
Renewable Energy contains nitric oxide-filled ingredients like organic beetroot juice, leafy greens, and pomegranate. Not to mention a blend of adaptogenic and performance-boosting herbs. Choose from three delicious flavors: Ceremonial Matcha, Raspberry Lemonade or Beet Pomegranate.
]]>The secret to surviving cold & flu season.
]]>Do you like getting sick?
Other than a convenient excuse to take a day off work (*insert fake cough here*), the answer is most likely a resounding no.
If you’ve ever been curious about probiotics, what they do and why they’re important, this post is for you. While probiotics are commonly touted as the wonder pill for a well-oiled digestive tract, probiotics are also a lesser-known way to boost your immune system.
So put down your apple and pick up that probiotic, because as they say – a probiotic a day keeps the doctor away!
Because we are essentially more bacteria than human. Yep, you read that right.
Our bodies are teeming with microorganisms, made up of trillions of bacteria, yeasts, and even viruses. Our gut alone contains tens of trillions of microorganisms (collectively referred to as ‘gut microbiota’ or ‘intestinal flora’), with at least 1000 different species of gut bacteria.
DID YOU KNOW: For every one of your cells, there are an additional nine bacterial cells residing in your body, which theoretically makes us only 10% human![1]
Clusters of these bacterial communities reside in and on different parts of the body, such as the deep layers of skin (skin microbiota) and inside the mouth (oral microbiota).[2]
To put this in perspective, our gut microbiota can weigh, in total, up to two kg or 4.4 pounds![3]
While each person hosts a unique composition of gut microbiota (a bit like a fingerprint), everyone’s microbiota performs the same physiological functions. These include assisting the body in the production of vitamins (such as vitamins B and K) and keeping our digestive system is running smoothly.[4]
Here is some fun facteria - did you know that 70% of the immune system is located in the intestines?
You might think this is an interesting location for a bacterial fiesta, but consider this: the gut is technically outside of the body. The food we eat and the nutrients it contains don’t actually enter the bloodstream without first making its way through the gut wall. This makes the gut an important player within the body’s immune system. Its job is to keep anything dangerous outside and absorb all the goodness from that kale smoothie you had for breakfast.
How does the gut carry out this job?
By lining the wall with its bacterial security guards of course. Our gut microbiome is responsible for only letting those with an invite in, while the rest are turned away at the door. After all, it’s an exclusive party.
The gut microbiota protects us by strengthening the gut wall, competing with harmful bacteria for both space and food and regulating inflammation and the inflammatory immune response, to name a few.[5]
In return for keeping our insides sparkling and our immune system intact, our bacterial buddies have access to plentiful food supply – you aren’t just feeding yourself (#eatingfortrillions).
So how do we ensure that our microbial mates are able to do their job and keep us healthy?
By making sure we have more good bacteria in the gut than bad (a state called symbiosis).
When we have more bad than good (a state called dysbiosis), our health suffers. Moral of the story - a healthy gut makes for a healthy immune system and vice-versa.
While there are many ways to maintain a healthy balance of bacteria within the gut, including frequent exercise and eating a healthy diet, taking a probiotic is an easy way to stay on top of your health.
Put simply, when we refer to a probiotic we are referring to live bacteria. But not any old bacteria.
While certain bacteria are a one-way ticket to the doctor’s office, probiotics contain only the good kind of bacteria (phew!). Probiotics are responsible for decreasing the number of ‘bad’ bacteria in the gut by replacing and improving, the functioning of our ‘good’ bacteria.[6]
That’s right, not all heroes wear capes, my friends.
Specific strains of bacteria benefit our health in different ways. That means you can improve different aspects of your health by selectively consuming the strains of bacteria that target your specific ailment or health concern.[7]
Fortunately, specific strains of bacteria have been shown to positively impact immune function too, reducing your chances of catching that niggly sore throat.
So which strains of bacteria give your immune system the ‘boost’ it needs?
Studies suggest that LGG affects gene activity responsible for gut motility (the ability of organisms and fluid to move) and adhesion, the effect of which promotes positive interactions between the gut, and the ‘good’ bacteria already residing in the gut.[8]
LGG has been closely associated with healthy immune system functioning. A myriad of studies link LGG to a reduction in risk of respiratory tract infections and illness,[9],[10] promotes overall gut health and reduces digestive upsets.[11]
Like its LGG buddy, studies suggest L.paracasei supports a healthy digestive system and enhances immune system functioning.[12]
One study linked the L. paracasei strain to a reduction in the duration of cold and flu symptoms by three days.[13] Another study on immune functioning indicated that L.paracaesi is a potential enhancer of systemic immunity in mice.[14]
The words ‘lactobacillus acidophilus’ don the packaging of nearly every brand of yogurt on the grocery store shelves - and for good reason.
L.acidophilus assists with the digestion of lactase (a sugar found in milk) and numerous studies have shown a correlation between L.acidophilus and the prevention and reduction of diarrhea,[15] reduced bloating,[16] and abdominal pain in patients suffering from irritable bowel syndrome.[17]
In addition, studies link L.acidophilus consumption to the reduction and prevention of cold and flu symptoms. In a study of 326 children, six months of daily L. acidophilus probiotics reduced fever by 53% and coughing by 41%.[18] Boom!
]]>
Eating all the right foods doesn’t mean much if your body isn’t digesting them properly.
]]>It could be a cry for help from your gut!
And the culprit could be a lack of digestive enzymes. Your gut might not be getting all the help it needs to break down the nutrients in your food.
By definition, digestive enzymes are macromolecular biological catalysts.
Layman's terms: They are substances in your body's digestive system that breaks bigger things down into smaller things via chemical reactions.
And your digestive system is smart. It knows different foods break down differently.
So, it uses over 20 types of digestive enzymes, and a variety of methods, to deconstruct food into molecules that your body can absorb as nutrients. Each enzyme has one job: it deconstructs only one type of food molecule, like fats, carbohydrates, lactose, proteins, etc.
With age, increased stress, or poor nutrition, your body tends to slow enzyme production – and this means the food you eat doesn’t break down properly.
This is a problem for two reasons:
It's all connected.
Supplements and raw whole food sources!
The great thing about digestive enzymes supplements is your body will still continue to create them on its own. This means you won’t be depending on them forever, just that the supplement-derived enzymes will give your body's natural digestion a boost when you need it.
There are plenty of reasons to make sure you’ve got your digestive enzymes on track, and if you’re low, a supplement is definitely a great idea.
We just can’t emphasize it enough: Having the proper enzymes in their proper numbers means you’ll get more out of the food you eat!
All those fruits, veggies, and proteins you consume go to good use instead of just, well, sitting there in your gut (and making you gassy).
The tiny cells along the lining of your intestines are what absorb the nutrients in your food.
When food isn’t digested properly, these larger, undigested molecules can start to push and break through the cell walls, which in turn triggers your immune system to kick into gear to fight these “invaders.”
This can cause inflammation in your intestinal lining and elsewhere in your body. Not good.
Another common side effect of food not being deconstructed properly is that the bacteria in your gut can begin to feed on it.
When this bacterium is overfed and overgrown, it can lead to bloating, gas, cramps, diarrhea and other typical IBS symptoms.[1]
What’s more, diseases like Crohn’s and ulcerative colitis can also be attributed to inflammation in your gut. Preliminary studies have shown that proper digestive enzymes can also help with food sensitivities and conditions like lactose intolerance.[2]
When we said it’s all connected, we meant it. When you’re not getting the proper nutrients you need or experiencing inflammation inside your body, it can show up on your skin.[3]
For example, fatty acids are a key component of healthy skin, and we get them from food! If your body isn’t getting enough inside, it’s going to show on the outside.
Your stomach is where things start to get going in terms of digestion. Stomach acid, or hydrochloric acid, begins to break down proteins early in this process. It’s helped out later by pancreatic enzymes in your intestines, but if your hydrochloric acid levels are low (hypochlorhydria) then this throws everything else off.
Specifically, low hydrochloric acid levels can cause malabsorption of certain vitamins, like B12, which in turn can contribute to anemia (low iron levels) and symptoms of fatigue.[4] Taking an enzyme supplement can help build up hydrochloric acid if you’re lacking.
Inflammation is often at the root of pain problems. Things like headaches and migraines can be linked to inflammation in your gut, which in turn can be linked to a lack of nutrients.[5]
In particular, the pancreatic digestive enzyme amylase converts carbohydrates into glucose, which is a key molecule that our bodies use for energy. So if everything in your digestion in running smoothly, you’ll likely see a difference across the rest of your body as well.
Neurotransmitters - things responsible for our moods, energy levels, and alertness – need proteins.
In fact, they need amino acids, which are created by the healthy digestion of proteins. If you’re not getting the right amount of protein or don’t have adequate enzymes to break down protein into amino acids, you’re likely in need of a boost.
Proper gut health can have a huge effect on anxiety and can help counter inflammation-born issues in your nervous system, like depression and sleep problems.
When we think of things like serotonin and dopamine, we often think of our brains. But in reality, 90% of our serotonin is created in our digestive tract.[6] If you’re feeling foggy, or need a productivity boost, start with your gut!
When things like Leaky Gut Syndrome trigger autoimmune responses in the body, it can lead to even more serious problems.
While there’s a range of opinions on whether autoimmune disorders are curable, the fact remains that many things, like Celiac Disease, can be attributed to poor digestion.
At the very least, enzyme supplements can ensure that your body has the tools it needs for proper absorption of nutrients and minimizes the risk of inflammation.
Methylation is a biochemical process that refers to the vital cell division and production in our DNA. It’s what’s responsible for all kinds of responses in our bodies, everything from detoxification to inflammation control to energy production.[7]
Our bodies use B vitamins for this process, so when our digestion is lacking, or when an overgrowth of bacteria is present in our digestive tract, this makes it harder for these vitamins to be absorbed.
The bottom line is that gut health = overall health, and the first step to gut health is making sure your body has the tools it needs. Digestive enzyme supplements can be a great way to kick-start your body into healing itself – because everybody needs a little help sometimes.
Check out our Break It Down Digestive Enzymes Capsules or our organic Break It Down Digestive Enzymes Powder that contain a wide spectrum of plant-based and highly effective digestive enzymes that will help alleviate post-meal burping, bloating and cramping.
It is highly effective to take your digestive enzymes in combination with a quality probiotic. Why not try one of our highly effective Probiotics from our Trust Your Gut range?
]]>Can the sunshine vitamin interfere with your sleep?.
]]>The time at which we take our supplements affects the body’s ability to absorb vitamins, as well as whether any side effects occur.
Some vitamins should be taken in the morning, some in the afternoon, with a meal, on an empty stomach.
So when should you take vitamin D?
Some researchers advocate taking vitamin D in the morning due to research potentially indicating taking vitamin D, and other supplements, at night can interfere with sleep.[1]
While studies have found a connection between supplement use and disrupted sleep patterns, there is no conclusive evidence that general supplementation at night actually causes sleep problems.
Melatonin is the hormone responsible for our circadian rhythm, controlling our sleep and wake cycles.
Studies suggest that vitamin D may hinder the production of melatonin, confusing our circadian rhythm and reducing the quality of our sleep.
This makes sense, given our body naturally produces vitamin D from sun exposure – a luxury we only experience during the day.
Vitamin D is a fat-soluble vitamin which affects vitamin D storage (the liver and fatty tissue in our bodies are able to store vitamin D) and absorption.[2]
Fat-soluble vitamins are usually absorbed in fat globules that pass through the intestinal wall and into the bloodstream.
A common theory is that by taking vitamin D supplements with a meal that contains fat, vitamin D is more easily and effectively absorbed into the bloodstream.
A study by the Journal of the Academy of Nutrition and Dietetics found that participants who took vitamin D supplements with a high-fat meal absorbed up to 32% more vitamin D than those who had a fat-free meal.
As such, it's common for healthcare professionals to suggest taking vitamin D supplements with the largest meal of the day (usually dinner, but not always).
There are, however, a vast number of conflicting studies that find no connection between higher levels of vitamin D and consuming vitamin D supplements with food.
It seems that in the case of whether to take vitamin D with food or not, the jury is still out.
According to John Cannell, head of the vitamin D Council (a California-based advocacy group promoting vitamin D), when it comes to popping that vitamin D pill, "take it on a full stomach, take it on an empty stomach. Take it once a day, take it twice a day. Take it with fat, take it without fat. None of that matters."
The best time to take vitamin D is relative to which season you're in. It depends on:
Obvious, we know. However, many people rarely consider what time of the year it is when taking their daily supplement routine.
While supplementation is fantastic for those of us who are running on an empty vitamin D tank, others may already get sufficient vitamin D during summer or if they live in a sunny climate.
The latter generally do not require supplementation because their vitamin D levels are high (due to the frequent sun and UV light exposure).
Vitamin D deficiency is rife across the globe, particularly in the United States.
When we consider vitamin D ’s vast array of health benefits, and its ability to ward off nasty diseases, it's shocking to learn that approximately 40% of the American population suffers from a vitamin D deficiency.
This staggeringly high statistic largely comes down to a lack of sun exposure and ow consumption of vitamin D-rich foods.
It, therefore, comes as no surprise then that dietitians often recommend vitamin D supplementation.
However, there is a such a thing as too much vitamin D - known as Vitamin D Toxicity.
If you're concerned that you're getting too much or too little vitamin D, it's worth checking in with your doctor and measuring your vitamin D levels.
Toxicity is caused by having too much vitamin D in the system, which can lead to a condition called hypercalcemia (as a result of high blood calcium levels).
Regardless, if you're concerned that you're getting too much or too little vitamin D, it's worth checking in with your doctor and measuring your vitamin D levels.
To learn more about the telltale signs of a vitamin D deficiency, and testing vitamin D levels, read our blog post on how to know if you're deficient in Vitamin D.
Vitamin D toxicity is a much rarer case than being vitamin d deficient though, so have no fear.
Supplementing with Vitamin D3 is the safest and easiest way to increase your Vitamin D intake and avoid issues associated with deficiency. Try our Organic and Vegan Vitamin D3 tablets.Moral of the story?
At the end of the day, it comes down to what helps you to feel your best. Be considerate about when you supplement, choosing a time that is convenient, and that suits your body’s needs.
Try our Organic and Vegan Vitamin D3 tablets that come in a tiny easy-to-swallow tablet and you only need to take one a day!
Vitamin D Deficiency: |
When you’re not getting enough vitamin D, your body’s ability to function effectively and combat disease may be significantly affected. |
Vitamin D Supplements: |
For people deficient in vitamin D, or those who may not be getting sufficient vitamin D in their diets, supplementation can be a great option. |
Should I take Vitamin D with food, or without? |
The jury is still out, with some scientists finding that vitamin D, as a fat-soluble vitamin, is best absorbed with high-fat foods; and others finding that it makes no difference at all. No conclusive answer has been established. |
Best time to take Vitamin D: |
Though there have been conflicting studies about whether this matters, the safest option is to take your vitamin D around meal-time, and ideally not immediately before going to bed. |
Don’t forget: |
Find a vitamin D that’s clean, from good ingredients, and matches the amount recommended by your doctor or physician. |
Parting words... |
Don’t rely solely on vitamin D supplements, however, make sure you get out there and get some sun! There’s no substitute for mother nature. |
Tired daily? Depressed? Have achy bones? Time for sunshine.
]]>Why?
Well, long story short: Our modern lifestyle does not allow for enough time in the sunshine.
What’s more, only a small number of foods contain vitamin D, meaning our ability to get vitamin D nutritionally is a tough gig. Like most vitamins or nutrients, when you’re unable to get a healthy level from your diet, that’s where supplements come in!
We tend to feel these deficiency effects more harshly due to the significant role vitamin D plays in the body - considering it affects almost every cell.
This is because vitamin D regulates gene expression and can modulate hundreds if not thousands of our genes, influencing every organ in the body. This is why vitamin D has such a wide range of health benefits and can manifest in a wide range of symptoms if you become deficient.
This brings us to the golden question: are you vitamin D deficient? Here are the common signs you may be at risk.
Try our Organic and Vegan Vitamin D3 tablets, derived from lichens, a complex life form consisting of a symbiotic relationship between a fungus and an alga.Following a study published in the Journal of Clinical Sleep Medicine (2012), it's been suggested that lower vitamin D levels are linked to daytime sleepiness.
Sleep disorders, general lethargy, or a lack of energy may all be due to a vitamin D deficiency.
Did it ever occur to you the feeling of happiness after a day at the beach might have less to do with your newly acquired tan and more to do with the chemical sorcery happening in your own body?
Vitamin D regulates adrenaline, noradrenaline, and dopamine production in the brain. It also protects against the depletion of serotonin and dopamine. Given that we have vitamin D receptors in our brains, it'll come as no surprise that vitamin D can also affect mood, and a deficiency has been associated with depression and other mental illnesses.
A vitamin D deficiency can lead to a loss of bone density, broken or fractured bones, and osteoporosis (a bone-thinning disease).
This, of course, makes sense when we consider that vitamin D helps the body absorb calcium which is vital for strong and healthy bones. Vitamin D also develops and preserves muscle strength.
In fact, elderly people are more inclined to be deficient, in part, because the skin gradually loses its ability to synthesize vitamin D as the body ages.
In a study published in The Lancet: Diabetes and Endocrinology, researchers pooled 35 studies of nearly 100,000 people with a European background to test vitamin D levels and their association with blood pressure. In conclusion, they found a possible association between increased vitamin D levels and reduced blood pressure and risk of hypertension.
Some research even suggests that taking vitamin D3 supplementation can help reduce blood pressure.
If you can relate to any of the above signs, and think you may suffer from vitamin D deficiency, or if you're simply curious, it's advisable to arrange for a vitamin D test with your GP.
Supplementing with Vitamin D3 is the safest, easiest way to increase your Vitamin D intake and avoid issues associated with deficiency. Try our Organic and Vegan Vitamin D3 tablets.
A simple blood test is all you need to work out whether you are getting sufficient amounts of vitamin D.
The most common vitamin D blood analysis will test how much 25-hydroxyvitamin D is present in your system.
But what on earth is 25-hydroxyvitamin D?
Also known as calcidiol. When the body receives vitamin D (from the sun, food, or supplementation), the liver converts vitamin D into a storage form called 25-hydroxyvitamin D. (#science)
A low level of 25- hydroxyvitamin D indicates you are not getting enough vitamin D from sun exposure or diet.
It may also indicate a lack of vitamin D absorption via the intestines, or that your liver is not producing enough vitamin D. A high level of 25-hydroxyvitamin D usually reflects excess supplementation.
Your doctor may also test for 1,25-dihydroxyvitamin D.
Different organizations worldwide recommend different "optimum" daily levels of vitamin D. This is because the amount of vitamin D required for each person depends on a number of variables such as age, weight, skin tone, ethnicity, climate, the time of year (sun exposure), and diet.
The Institute of Medicine (IOM) considers blood levels of 20 nanograms per milliliter (or 50 nanomoles per liter) to be sufficient. They recommend 600 to 800 IU’s (international units) of vitamin D per day for those with little or no sun exposure.
The IOM set the upper intake level at 4,000 IUs daily for adults. In light of more recent research, however, the IOM’s recommendations are considered outdated.
2,000 IUs of vitamin D a day would shift the average blood levels in the mid-50s to about 110 nanomoles per liter, which some researchers estimate could add years to our life expectancy.
Data derived from randomized clinical trials have convinced some influential experts, such as Harvard’s Chair of Nutrition, that we should aim for vitamin D levels within this range. This may necessitate taking between 1,800 and 4,000 IUs a day for some people. Some even suggest taking 5000 IU per day!
The Institute of Medicine sets the safe upper limit at 4000 IU but several studies have shown that people need 5000 IU per day and can tolerate up to 10,000 IU without any adverse effects.
Learn more on how much vitamin D to take here.
Check out our Organic and Vegan Vitamin D3 tablets, which will provide 2000 IU per serving.Vitamin D can be absorbed by the body in the supplement form of vitamin D2 and D3. However, vitamin D3 is far superior in absorbability and efficacy, so much so that it's twice as effective at raising vitamin D levels in the body than vitamin D2.
Therefore, we recommend taking a vitamin D3 (not D2) with at least 2000 IUs per serving. It's also important to decide whether you're okay with taking a conventional vitamin D3 (made from lanolin) or if you'd prefer a plant-based option made from lichen.
Wondering what your current sunshine vitamin exposure looks like? Check out this chart by GrassRoots Health!
]]>Here’s a breakdown of how they break it down.
]]>Easy, right?
Well, not exactly. Behind the scenes, there’s a lot going on in your body. In fact, it’s an entire world of enzymes working around the clock to make sure that you get what you need from what you eat.
Just another reminder that your body is awesome.
Digestive enzymes are truly the heroes of your digestive system.
They’re microscopic chains of proteins held together by amino acids and found all over your mouth, stomach, pancreas, and small intestine.
Simply put, they do the hard work so everything can get absorbed into your bloodstream. Think of them as your tiny, tiny food friends.
The cool thing about digestive enzymes is that each one is specifically designed to break down one type of food.
Plus, where they’re found in your body is also specific to what they do. Smart little buggers!
Let's dive into how the whole digestion process works. We'll break it down for you (pun intended.)
Before you even take a bite, just thinking about, seeing, or smelling food can cause your saliva glands to start producing salivary amylase. [1]
This, in conjunction with your chompers, begins the initial break down of the larger pieces of food into smaller bits.
Once you’ve chewed it up a bit, the party heads to your stomach, where acids like pepsin, gastric amylase, and hydrochloric acid (stomach acid) get to work.
At this point, your food is well on its way to being digested and it’s mostly liquid.
Things are then finished off in your small intestine, which uses bile produced by your liver, and enzymes like lipase, nuclease, and trypsin finish off the job.
These enzymes are known as pancreatic, meaning they’re made in your liver, and sent to your small intestine via your gallbladder.
Your small intestine is also where the nutrients are absorbed by tiny cells in your intestinal wall. This is where you see the payoff from those big, complex molecules having been broken down into more manageable ones.
If everything works as it should, the nutrients easily pass through the cell walls and you reap the benefits of all those delicious vitamin and minerals you ate!
But if it doesn’t, you could be in trouble.
When improperly digested food isn’t able to be further broken down in your small intestine, it can lead to Leaky Gut – a syndrome where undigested food, with bacteria and toxins, actually permeates through the cell walls and causes inflammation. This inflammation can lead to diarrhea, headaches, fatigue, and nutrition deficiencies.
The bottom line? Digestive enzymes are key to keeping your body happy and functioning properly.
The three most common types are amylase, protease, and lipase, which target carbohydrates, proteins, and lipids (fats), respectively.
When molecules are broken down by any enzymes, they are effectively converted into something else that your body can readily use. For example:
Every enzyme has a purpose!
Papain is naturally found in the leaves and fruit of papayas and acts as a proteolytic enzyme (meaning it breaks down proteins). It’s known for its anti-inflammatory properties. One study suggests that it can aid with constipation and bloating for individuals with chronic digestive issues. [2]
Pectinase breaks down carbohydrates like pectin, a polysaccharide found in the foundational cells of fruits and vegetables that allows for cellulose to develop. Studies (conducted on animals) have shown that pectinase supports healthy digestion and nutrient capture.[3]
Hemicellulase breaks down fiber in plant cell walls. This releases nutrients which are bound to the structure of fruits and veggies.
Cellulase helps deconstruct cellulose in high-fiber plant foods. The cellulose is converted to glucose for energy.
Xylanase breaks down xylan, another common fiber found in plant walls. It’s known to help reduce gas, bloating, and abdominal discomfort.
Bromelain, naturally found in pineapple, helps break down proteins and is known for its anti-inflammatory properties. This is especially important, given that inflammation in your gut can contribute to IBS and to other issues in your body, like acne or headaches.
Beta-glucanase breaks down beta-glucans, which are carbohydrate strains that humans have a tough time digesting. It helps your body break down the nutritional elements of wheat, oats, rye, and barley-based foods.
Your gut is the gatekeeper of your health; if you’re experiencing problems there, then you’re likely noticing them elsewhere, too – it’s all connected.
Not sure if your enzyme count is healthy? Here is a list of symptoms to keep an eye on for a potential enzyme deficiency:
In addition to the symptoms above, people who suffer from gluten or whey sensitivities can also benefit from enzyme supplements. These proteins types have peptide bonds that can be difficult for people to break down without the help of dedicated enzymes.
If you’re feeling bloated, gassy, or have discomfort in your stomach or GI tract, enzymes can work wonders to help set things straight. Stress, age, and poor nutrition can all be factors that lead to low enzyme production, but a supplement can help your body get back on track.
One study found that patients who consumed pancreatic enzyme supplements after eating a high-calorie, high-fat meal were less likely to have bloating and gas.[4] The study also suggests that the enzymes may have a positive effect on IBS symptoms.[5]
So if you’re feeling sluggish or aren’t feeling the benefits of a healthy diet, your gut is a good place to start looking for trouble. It could be that your body isn’t producing enough digestive enzymes. After all, you’re only as healthy as what your body can absorb.
So, ready to try some?
Remember: Giving your body what it needs to help digest the food you eat will ultimately take the stress off the organs in your gut.
Reduced inflammation and irritation mean a happier, healthier body that gets more from the foods you eat. Yay for efficiency.
Check out our Break It Down Digestive Enzymes Capsules or our organic Break It Down Digestive Enzymes Powder that contain a wide spectrum of plant-based and highly effective digestive enzymes that will help alleviate post-meal burping, bloating and cramping.
It is highly effective to take your digestive enzymes in combination with a quality probiotic. Why not try one of our highly effective Probiotics from our Trust Your Gut range?
What's the catch to this magical liquid?
]]>Maybe you’ve passed it in the supermarket health foods section a million times or the bottle's been gathering dust in the back of your pantry.
OR, maybe, you’re already a huge fan of the stuff and are tossing back a shot as part of your morning routine.
But now you’re curious about the pill form you keep hearing about.
While we often keep the benefits of natural health products top of mind, sometimes it can be easy to overlook how we get them.
Is the way we're taking them truly maximizing efficacy?
Whether you’re new to the ACV game or just want to try something different, we’ve got the facts on whether apple cider vinegar pills work the same as the liquid.
The short answer is: Both have the same benefits (and there are plenty), but pills have the upper hand for a few key reasons that we’ll get into below.
But first, let’s dig into what makes ACV so great.
It’s important to remember that, despite what you might hear or read, ACV isn’t a miracle diet food.
Sorry to break it to you - there is no one food that holds the secret to weight loss.
The only way to achieve and sustain weight loss is the same method you've likely heard before: fuel yourself with the right nutrition and move your body.
However, amongst a never-ending list of uses, there are three primary benefits to taking it on a daily basis, alongside a meal, to aid in maintaining healthy weight levels.
ACV slows gastric emptying, meaning your digestion slows and you feel fuller for longer,[1] which can lead to reduced calorie intake and, ultimately, weight loss (AKA you won’t be reaching for that chocolate bar when the 3 pm stomach growl hits).
Several studies showed the daily intake of vinegar led to significantly lowered overall body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels.[2]
The consumption of vinegar, alongside a meal, has been shown to reduce the overall glycemic index of the food [3] and by managing blood glucose levels, you reduce insulin spikes that can lead to an array of other health issues.
In the great apple cider vinegar pills vs. liquid apple cider vinegar debate, it all comes down to your teeth.
Yep. The harsh side effect of drinking apple cider vinegar is that, over time, the acetic acid found in the vinegar can erode your tooth enamel and burn the mucous membranes in your mouth, throat, and esophagus especially if you’re not diluting it enough with water.[4],[5]
Eroded enamel can make your teeth more susceptible to decay, cavities, and sensitivity. Burning inside your mouth and throat? Ouch. Nobody wants that.
Taking your ACV in pill form can help mitigate the risk of enamel erosion and burning (but you should still drink plenty of water).
Safer method. Same awesome benefits.
Plus, taking pills means you get to avoid ACV’s less-than-amazing taste. Because let’s be real: Anyone who says they don’t mind the flavor is lying.
If pills aren’t convenient (or you aren’t able to swallow them), you can easily dissolve them into a cup of tea or blend them into smoothies.
Our Appley Ever After organic apple cider vinegar supplement has a fresh organic apple aroma, so you can forget about vinegar breath and cringe-worthy taste once and for all.
]]>Tips to get physical in the winter months when you don't want to leave your cozy bed.
]]>And it definitely doesn't help when I'm trying to leave the house for a 6 am workout, ask Siri what the temperature is, and she replies with "Brrr. It's cold outside." Nope.
That is enough out of you, Siri.
So, how do you bump up that workout motivation?
While we’re all about nutrition here, we know that it’s just one piece of the health puzzle. Exercising sometimes takes even more motivation than eating well, especially in these chilly months.
It’s easy to find something that serves as a seemingly legitimate excuse for skipping out on your sweat session (like your bed being a warm burrito and the outside temps solidifying your coconut oil.)
BUT movement is key for physical and mental wellness.
Aside from the obvious benefits of getting that post-workout glow, maintaining a workout routine can provide even more perks.
If those selling points weren’t enough, here are a few ways to stay inspired and ready to move in these frosty winter months.
Kidding, you won’t die - we’re just being dramatic.
But adaption is key.
To the temperature, the light (or absence of it), and the conditions. Winter can provide less-than-desirable obstacles to exercise, but it’s important to keep going outside.
Studies show those who exercised outside did so longer than those who were inside at a gym where conditions are perfectly controlled.[1]
Sure, you may be chilly when you start out and need to be wary of icy roads, but it’s more stimulating to workout outside.
Being outdoors can also lead to a more zen state than the hectic 5 pm gym rush - in other words, you can drop into a flow state and if your mind wanders, maybe your body will wander too. (Read: work out longer)
If you can’t adapt, change.
No matter what the benefits are, sometimes mother nature is such a buzzkill that you literally can’t go outside. At least the snowy blizzard is pretty to look at?
The good news is that limitations can often mean more creativity!
Can you try a new type of workout or class to get excited about?
Is high intensity is your thing? Could be time to pepper in a yoga or pilates session to stretch out stressed muscles.
Never take a day off from working out? You can instead focus on recovery-based methods or schedule a massage instead of a workout.
Some of our favorite indoor workout or body TLC options:
In Traditional Chinese Medicine, winter is the time to tonify your yin.
My what?
Your yin.
It ties into how grounded you are, your connection to your sense of self, and internalization. Usually associated with the feminine side of things, versus the masculine yang.
And tonification is a therapeutic treatment that nourishes and replenishes the parts of the human body when they are deficient or weak. Basically to put your body back into balance.
Yin is also characterized as being dark and cold, like winter. Coincidence? I think not.
Going with workouts that are lower intensity help to develop your yin. Doing these slower workouts or approaching your higher intensity workouts in a more mindful way will allow you to tap into that natural seasonal shift while still reaping the benefits of your workout.
Your body is always in flux, so allow the seasons to dictate the flow.
If you’re usually a morning person but the darkness has you hitting the snooze button, switch up when you’re working out.
Can you fit in a mid-day sweat session, say on your lunch hour or during the weekends?
Exposure to the sun means greater exposure to vitamin D; the hormone-like micronutrient that regulates aspects of bone health (calcium metabolism) and immunity.[2]
Being in the sunlight during the daytime hours allows for melatonin production (the hormone that helps you sleep) sooner in the day. Pair that with physical exertion and you’ll find yourself in for a deep, restorative slumber.
More exposure to the sun also boosts levels of serotonin; the happy hormone. Once darkness hits, serotonin converts to melatonin, adding to your naturally regulated melatonin levels. That means a happier day and a better sleep at night.
Added Bonus: UVR sun rays naturally bump up endorphin production. Pair that with your workout-generated endorphins, and you’ve given yourself a double dose of happy.
Basically, the sun is the cure to anything and everything in life (it's like the new coconut oil.) No Seasonal Affective Disorder around here!
Or just put your friend in charge of your accountability.
Whether it’s with a fitness tracker or a real-life workout buddy, you need to set goals and share them.
Winter can be a great time to work on big projects, goals or tasks (since we’re less distracted when we’re not frolicking in the warm summer sun.) Having structure and accountability means goals get accomplished and results happen.
Of course, it’s natural to want to hibernate in the dark days of these winter months, but keeping that workout motivation and remaining active will make for a healthy, well body all year round.
Try our So Lean & So Clean protein powder that brings you 21+ grams of clean, plant-based protein alongside 19 superfoods. No added sugar or post-protein bloat. This protein powder provides all of the essential and non-essential amino acids required to build your body’s tissues and hormones. It comes in four delicious flavours: chocolate, vanilla, vanilla chai and unflavored.
Energize and get in the mood prior to your workout with our Renewable Energy Pre-workout Powder, an organic and plant-based alternative to synthetic pre-workout powders. This pre-workout powder will give you a jitter-free boost of energy and sustained focus, thanks to the organic caffeine and adaptogenic blend.
Enjoy hassle-free nutrition with organic greens from both land and sea, alongside a refreshing orange flavor with our Easy Being Green greens powder. It contains naturally occurring vitamins, minerals, and antioxidants, and includes compounds that have been shown to support a healthy cardiovascular system and blood sugar balance. It also includes triphala and prebiotics to support more regular digestion, and ashwagandha for its mood and sleep-enhancing benefits.
]]>Clear eyes, full hearts, plant-based, can't lose.
]]>It should be simple, right?
But between the endless options and mass marketing campaigns, it’s sometimes hard to find what you need—whether it’s a supplement, a yoga class, or the best coffee in wherever-you’re-visiting-next.
For pre-workouts (and all supplements) a good place to start is with quality, plant-based ingredients that you can actually pronounce.
Pre-workout supplements that leave you strung out or include sugary, synthetic fillers probably aren't going to boost you to your optimal performance, and may even have negative consequences on your health.
Finding the best pre-workout for women isn’t as easy as it should be, but we’re here to help, so you can crush your next gym sesh, SoulCycle class, beach run, etc.
Not all energy is created equal. Spikes and jitters are often the results of an adrenalin flood from too much sugar and caffeine in many popular pre-workouts.
To avoid this excessive spike, followed by the inevitable crash, try these instead:
The herb Yerba Mate contains the stimulating compounds theobromine and caffeine, known to increase energy levels as well as improve focus without the jittery side effects.
Caffeine has also been shown to improve muscle contractions, reduce fatigue and improve sports performance by up to 5%.
One study showed men and women given one 1-gram capsule of yerba mate right before moderate-intensity exercise burned 24% more fat than those who weren't given Yerba Mate.
Most of us know coffee to be a great source of energy due to being high in caffeine. However, coffee beans in their unroasted form also contain chlorogenic acid, which has been studied for its ability to aid in weight loss.
Adaptogens are in a category all on their own, having been used in Traditional Chinese and Ayurvedic medicine for centuries. They have an incredible ability to adapt (hence the name) to help you find balance in your body.
When faced with stress, your body produces hormones to help you deal (cortisol being the most common).
Cortisol causes your body to increase its heart rate and adrenaline production, which can leave you hot and bothered (and not in a good way).
While normal amounts of stress are manageable, too much stress causes a breakdown in your body’s stress management processes. Too much cortisol production can also cause fatigue, irritation, muscle weakness, and other serious side effects. It’s really a lose-lose scenario.
Studies show that adaptogens help us deal with stress by boosting your body’s natural stress response, which benefits your entire body: nervous system, immune system, metabolic system, and hormonal balance.
With adaptogens, you become more resilient to physical, chemical, biological, and psychological stressors, but without any dulling or numbing side effects, because they also help you focus your attention and improve endurance. You’re still the same old you, just better.
Adaptogens come from plants! (And in case you didn’t know, we’re plant-based plant lovers.) They’re also naturally occurring and easy to ingest without any known side effects. Some of the most common ones are:
Whether you’re super stressed or dealing with fatigue (or both!), adaptogens can help. And we think that’s pretty neat #plantpower.
Nitric oxide occurs naturally in the body. It relaxes blood vessels to keep them flexible and dilated, boosts blood flow, and helps control blood pressure. It also has anti-inflammatory effects and reduces plaque development.
An article in Berkeley Wellness shows that as we age our cells produce less nitric oxide, which contributes to hypertension, inflammation, and cardiovascular disease. Unfortunately, the consequences of diminished nitric oxide production further impair the production of new nitric oxide.
The good news is that nitrates can be found in plants, which the body turns into nitric oxide when ingested. (You might be familiar with the nitrates found in animal products. The ones found in processed meat convert into harmful nitrosamines when eaten, and are linked to an increased risk of cancer, so stick to the plant-based ones.)
The electrolytes we refer to in nutrition are minerals (sodium, potassium, calcium, magnesium, and phosphate) that transport fluid throughout your body to keep you hydrated.
An article in The American Journal of Clinical Nutrition shows that a water deficit “decreases a person's maximal aerobic power and physical work capacity for progressive-intensity exercise.” It’s also associated with decreased blood volume, which can reduce the effectiveness of your veins to pump blood throughout your body.
Generally, thirst is a good indicator of your hydration needs, but the same article shows that when you’re hot and sweaty, thirst occurs when you’re already at a water deficit of about negative 2%.
This means that by the time you reach for your water bottle, your performance might already be impacted.
Reaching for a pre-workout with electrolytes (and making sure you drink water before and after you sweat) is the best way to keep making those gains.
If you see a large amount of added sugar on your pre-workout ingredient list, run the other way.
Sugar may taste good (let’s be honest, it tastes great), but large amounts will definitely cause you to spike and crash, among other unwanted side effects.
Women need to be especially wary of sugar due to its impact on insulin and the subsequent effect insulin has on hormones, such as estrogen and testosterone.
The best pre-workout for women won’t have a crazy amount of added sugar in it. Our organic pre-workout supplement, Renewable Energy, offers an option that is totally free of added sugar! Instead, we've used monk fruit as a sweetener, which has been used for centuries in traditional eastern medicine for its high antioxidant properties and naturally occurring sweetness. It’s a great sugar-free alternative and no stevia aftertaste!
Do you know what's in your pre-workout? We definitely know what's in ours!
Looking for a delicious recipe to put an extra pep in your step and your taste buds? Check out this DELISH Cherry Cold Brew Smoothie recipe to get your day going and crush your workout.
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