A new study warns that over 75% of the global population is not meeting recommended omega-3 intake levels, particularly EPA and DHA, which are crucial for heart health, cognitive function, and inflammation control. Low omega-3 levels are linked to increased risks of heart attacks, strokes, cognitive decline, and autoimmune issues. To improve levels, consuming oily fish like salmon and sardines or taking supplements, with personalized dosing based on blood tests, is recommended.
Vitamin K is a vital but often overlooked nutrient that supports blood clotting, directs calcium into bones, and prevents arterial calcification, thereby promoting strong bones and a healthy heart. It exists in two main forms, K₁ from leafy greens and K₂ from fermented foods and animal products, and is essential for overall health, especially for those on blood-thinning medications. Regular intake through diet is crucial for maintaining optimal levels and preventing deficiencies that can lead to weakened bones and cardiovascular issues.
A protein deficiency can lead to muscle weakness, immune system impairment, fatigue, increased fracture risk, and cravings. To prevent these issues, it's important to consume adequate protein from sources like animal products, legumes, nuts, seeds, and fortified plant milks, with personalized intake based on individual goals.
Many Americans may not get enough magnesium, which is vital for over 300 bodily functions. While dietary sources like seeds, spinach, and nuts are preferred for maintaining adequate levels, supplements can help if needed, but should be taken cautiously under medical advice to avoid side effects. Consulting a dietitian is recommended to assess deficiency and determine the best approach.
A new study indicates that both excessive and insufficient vitamin A intake may increase the risk of certain cancers, emphasizing the importance of maintaining a balanced diet that meets but does not exceed recommended levels, and highlighting the role of overall healthy lifestyle choices in cancer prevention.
Emerging research highlights the importance of the full vitamin B complex, including B1, B2, B3, B5, B7, and B9, in supporting brain energy, neurotransmitter synthesis, and potentially slowing cognitive decline. Incorporating B-rich foods like whole grains, leafy greens, nuts, and eggs into your diet can help maintain brain health without supplements, but always consult a healthcare professional before making dietary changes.
Vitamin B2 deficiency, though uncommon in the U.S., can cause symptoms like fatigue, cracked lips, sore throat, and hair loss, especially in at-risk groups. It is important to recognize these signs and consult a healthcare provider for proper diagnosis and treatment, which may include dietary changes or supplements. Rich sources of B2 include beef liver, fortified cereals, oats, yogurt, and milk.
Harvard scientists have issued a warning about the potential hidden dangers of protein powders, citing concerns over toxins like heavy metals and BPA found in many products, and suggesting alternative natural protein sources such as lentils, chickpeas, and nuts. They advise caution and recommend consulting a healthcare professional before using protein supplements.
A 22-year study on 36,282 older women found that combined vitamin D and calcium supplements did not reduce the risk of hip fractures, but did show a reduction in deaths from cancer and an increase in deaths from heart disease. However, the overall death comparisons were not statistically significant. The study had limitations, including being funded by the National Institutes of Health and having a limited participant history. Other sources suggest that vitamin D and calcium supplements may have limited benefits and potential health risks, and it may be best to meet daily needs through diet. Good dietary sources of calcium include almonds, leafy green vegetables, and low-fat dairy, while vitamin D can be obtained from foods like salmon, egg yolk, and fortified products.
Magnesium is an essential mineral that plays a crucial role in various bodily processes, yet many Canadians and Americans don't meet daily requirements. It is linked to numerous health benefits, including lower risk of type 2 diabetes, high blood pressure, and stroke. Good food sources include leafy greens, beans, nuts, and whole grains. Certain health conditions and medications can lead to magnesium deficiency, and supplements may be considered if dietary intake is insufficient.
A study from the University of Texas Southwestern Medical Center reveals that fish oil supplements, which are projected to reach $2.4 billion in sales by 2030, may not provide any health benefits despite the outrageous claims made on their packaging. Out of the 2,819 fish oil supplements studied, 74% made health claims, but only 19% used FDA-approved qualified health claims. Many supplements made broad or unproven claims about supporting heart, brain, joint, or eye health without any clinical trial data to back them up. Experts recommend obtaining omega-3 fatty acids from dietary sources like cold-water fish, flaxseed, and walnuts instead of relying on supplements. The study highlights the need for increased regulation of dietary supplement labeling to prevent consumer misinformation.
Vitamin D deficiency is a common issue, with about 35% of adults in the US being deficient. Factors such as working indoors, limited sun exposure, and certain medical conditions can contribute to deficiency. Vitamin D plays a crucial role in calcium and bone maintenance, and recent studies suggest it may also impact energy levels and mood, particularly in relation to seasonal affective disorder. Symptoms of deficiency can include bone pain, fatigue, and low energy. To increase vitamin D levels, it is important to incorporate foods high in vitamin D or fortified with it, such as milk, yogurt, and fatty fishes. Sun exposure is also beneficial, but sunscreen should be used. Supplements and cod liver oil can be taken under medical guidance.
While calcium is important for maintaining strong bones, research suggests that taking calcium supplements may negatively affect heart health and increase the risk of developing conditions like atherosclerosis and dementia. Calcium supplements also come with side effects such as bloating, constipation, and kidney stones. The largest research to date shows inconclusive results about the benefits of taking calcium supplements for bone health. It is recommended to obtain calcium through dietary sources like milk, yogurt, and almonds, as the body processes calcium differently from food sources compared to supplements. Individuals with a calcium deficiency should consult with their doctor to determine if calcium supplements are necessary.
New research warns against the potential risks of taking calcium supplements. A study from Johns Hopkins University found that calcium supplements can negatively affect heart health and increase the risk of developing atherosclerosis. Other side effects include bloating, constipation, and kidney stones. Additionally, a study published in the journal neurology suggests that women who take calcium supplements are at a higher risk of developing dementia. The benefits of taking calcium supplements for building strong bones are inconclusive, with no evidence that more is better, even for fracture reduction. It is recommended to obtain calcium through dietary sources like milk, yogurt, and almonds, as the body processes calcium differently from food sources compared to supplements.
New research from Johns Hopkins University warns against the potential risks of taking calcium supplements. The study found that calcium supplements can negatively affect heart health and increase the risk of developing atherosclerosis. Additionally, these supplements can cause side effects such as bloating, constipation, and kidney stones. Another study published in the journal Neurology suggests that women who take calcium supplements may be at a higher risk of developing dementia. The research also indicates that there is no evidence to support the idea that more calcium is better for bone health or fracture reduction. Instead, experts recommend obtaining calcium through dietary sources like milk, yogurt, and almonds. It is important to consult with a doctor to determine if calcium supplements are necessary for individuals with a calcium deficiency.
