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June 24, 2019

The Ultimate Vitamin B List: How To Pick One For Your Needs

If you’ve heard folks raving about liver (the organ meat) or vitamin B12 shots, you may wonder, “What’s the big deal with vitamin B?” As it turns out, a lot. Our ultimate vitamin B list explains why B vitamins matter, what vitamin B deficiency looks like, and the different types of B vitamins you’ll find at the market and in food. 

The Ultimate Vitamin B List: How To Pick One For Your Needs | The Family That Heals Together

B vitamins are a family of nutrients that play a significant role in the maintenance of good health and can be key in managing a variety of chronic health issues. With such diverse applications, it’s little wonder why interest in these nutrients has exploded.

What are the symptoms of a lack of vitamin B?

Since each B vitamin serves a unique function in the body, a deficiency in one B vitamin will look different than a deficiency in another. Likewise, symptoms of the deficiency will depend on which of the B vitamin list is lacking.

  • Vitamin B12: The symptoms of vitamin B12 deficiency can include anemia, weakness, fatigue, confusion, and a variety of psychological and neurological issues. B12 deficiency has been known to mimic conditions such as Alzheimer’s disease, dementia, MS, learning disorders, ASD, even infertility and autoimmune disease.
  • Vitamin B9: Vitamin B9, more widely known as folate, plays an important role in the methylation pathway.  As such, folate deficiency can contribute to birth defects. Symptoms of a folate deficiency can also include anemia, heart palpitations, trouble concentrating, and shortness of breath. During pregnancy. too little folate can lead to growth restriction, preterm birth, and low birth weight.
  • Vitamin B6: Signs of a vitamin B6 deficiency can look like B12 deficiency. Like B12 deficiency, symptoms include anemia, confusion, and depression. But unlike B12 deficiency, symptoms of B6 deficiency include weakened immune function and skin conditions, especially cracks around the mouth.
  • Vitamin B3: Also known as niacin, vitamin B3 deficiency can have some serious symptoms. Extreme deficiency can result in pellagra, a condition marked by skin inflammation, hallucinations, and digestive distress. You’ll also see inflamed mucous membranes, skin lesions, impaired of cognitive function, psychosis, and anorexia. 
  • Vitamin B2: Often referred to as riboflavin, vitamin B2 deficiency has gained some notoriety lately due to its connection to the function of the MTHFR gene and its role in methylation. Symptoms can include psychological and neurological issues such as ADHD, ASD, schizophrenia, bipolar, fibromyalgia, and migraines.

How many B vitamins are there?

Vitamin B is actually a family of eight nutrients: B1, B2, B3, B5, B6, B7, B9, and B12. Together, they form the vitamin B complex.

Vitamin B list

  • B1, also known as thiamin.
  • B2, more commonly known as riboflavin.
  • B3, also known as niacin, nicotinic acid, niacinamide, or nicotinamide.
  • B5, otherwise known as pantothenic acid and sold as D-pantothenic acid, dexpanthenol, zinc pantothenate, and calcium pantothenate.
  • B6, also known as pyridoxine, pyridoxal, or pyridoxamine.
  • B7, more commonly known as biotin and formerly known as vitamin H.
  • B9, more commonly known as folate and sold as folic acid, folate, methylfolate (various names), and folinic acid.
  • B12, also known as cobalamin and sold as cyanocobalamin, methylcobalamin, hydroxocobalamin, and adenosylcobalamin.

What does each B vitamin do?

Each B vitamin works differently in the body. You may be able to determine which ones you need based on the vitamin B list below.

Thiamine (B1) helps convert food into energy.  The body needs vitamin B1 to produce ATP, which is needed to transport energy within cells. It also supports immune system function, plays a role in the production of stomach acid, regulates electrolytes in the body, and plays a role in myelin development (as in the myelin sheath found on the nerve).

Riboflavin (B2), like all B vitamins, helps the body convert food into energy the body can use. Especially carbohydrates. It also helps the body to use protein and fat, helps maintain the health of the immune system and nervous system, contributes to healthy hair, skin, eyes, and liver, and is important for reproductive function. Uniquely, riboflavin is known to help decrease the effects of aging on the brain, particularly in the area of memory loss.

Niacin (B3) also helps with the conversion of carbohydrates into usable energy for the body. In addition, it affects how the body processes cholesterol, healthy digestive and neurological function, and promotes healthy skin, hair, and eyes.

Pantothenic acid (B5) is closely associated with the body’s metabolism. It too supports healthy skin, hair, eyes, and liver. Uniquely, we require vitamin B5 to produce red blood cells and sex hormones. Because it is important for supporting the adrenal gland, it also helps to relieve stress. Pantothenic acid shares many similarities with niacin in how it affects cholesterol levels.

Vitamin B6 (pyridoxine) helps with energy production by helping the body to metabolize protein and promote stamina. B6 is very important for brain health and plays a significant role in the body’s production of vital neurotransmitters and mood-regulating hormones. B6 supports your immune system. What’s more, it helps reduce the symptoms of PMS and morning sickness.

Biotin (B7) can benefit your skin, hair, and nails. Some early research also shows a positive link between biotin supplements and improved symptoms of type 2 diabetes, particularly in improving blood sugar levels and reducing nerve pain associated with the disease.

Folate (B9), like B6, has a strong affinity for the brain and works with B12 to regulate red blood cell production. With B6 and B12, folate is also important for regulating levels of pro-inflammatory homocysteine. Well-known for its connection to a healthy pregnancy and preventing neural tube defects in a developing fetus, folate is especially important during pregnancy. 

Vitamin B12 (cobalamin) has a strong affinity for the nervous system. It helps to maintain healthy nerve cells and overall good nervous system function. Because it supports the production of red blood cells, a lack of B12 can lead to pernicious anemia, often as the result of an autoimmune condition. Vitamin B12 can also reduce fatigue.

The Ultimate Vitamin B List: How To Pick One For Your Needs | The Family That Heals Together

How to choose a B vitamin based on your needs

When looking at B vitamin supplements, you want to select the most bioavailable form of each. As you can see above, each B vitamin serves a different purpose.

Here are a few of our favorites:

Image result for arrow For memory and focus: Alpha Brain

Image result for arrow For mood and relaxation: New Mood

Image result for arrow B complex for energy and focus: Active B Complete

The above are suggested because they’re combined with herbal and other nutritional support and do not contain unreasonably high amounts of B vitamins like some supplements.

Which vitamin B is best for energy?

While all the B vitamins are important for energy production, B12 is of particular note.

Lack of B12 can lead to fatigue, poor mood, and even mental performance issues. B12 plays a pivotal role in building new DNA for new cells and producing red blood cells, both of which support energy levels.

We like Active B Complete for good, clean energy.

What is the best time to take vitamin B complex?

B vitamins are crucial for food metabolism and energy production. So it follows that the best time to take vitamin B complex is in the morning when energy is at a natural high. You also want to take a vitamin B complex with food. 

A note on folate

Folate can come in a variety of forms: folic acid, folate, methylfolate, folinic acid. Folic acid is usually a synthetic form of folate created in a lab. It has the poorest bioavailability and may be problematic for those with impaired methylation due to illness or genetic mutation.

Folate is the naturally-occurring form that is found in food.

Unfortunately, folate is exceptionally unstable and oxidizes very quickly. Oxidized folate becomes folic acid in form and function. The process of turning food-based folate into a supplement destroys any advantage there was for using food-based folate instead of lab-created folic acid in the first place.

Methylfolate and folinic acid are the two most bioavailable forms of folate to take as a supplement.

Methylfolate is the biologically active form. Folinic acid is the metabolically active form of folate.

Note: While rare, those with over-methylation issues would want to steer clear of methylfolate as it can make you feel worse. 

As with so many other things when it comes to our health, one size does not fit all.

Watch out for vitamin B overdose

B vitamin supplementation is usually beneficial, but there are some things to watch out for. Since B vitamins are water-soluble, overdosing on them is often difficult. But that doesn’t mean that taking exceptionally high doses of B vitamins is safe.

For example, excessive supplementation of folate can mask the symptoms of pernicious anemia (B12 deficiency), which can be a red flag for other health issues.

Likewise, one of the most notable side effects of high dose niacin supplementation is the “niacin flush.” This happens as the capillaries expand and the increased blood flow to the skin causes a warm, red, tingling, itching or burning sensation.

It’s short-lived and usually considered harmless.

However, high doses of niacin can contribute to high blood sugar, low blood pressure, fatigue, headaches, rashes, and liver damage, diarrhea, and vomiting.

You also want to watch out for overdose of B6. Too much, and it can cause nerve toxicity, numbness, and tingling, some of which may be irreversible if the overdose is continued long term.

What foods are high in B vitamins?

Certain foods are fabulously rich in B vitamins. And foods high in B vitamins have the added benefit of co-factors that support the use and uptake of nutrients. 

Below are some B vitamin foods that you can start adding to your diet today.

  • Thiamine (B1): Nutritional yeast, seaweed, sunflower seeds, macadamia nuts, and legumes.
  • Riboflavin (B2): Beef liver, yogurt, milk, spinach, almonds, tomatoes, and eggs.
  • Niacin (B3): Chicken, liver, tuna, turkey, salmon, sardines, beef, and sunflower seeds.
  • Pantothenic acid (B5): Chicken liver, sunflower seeds, avocados, portobello mushrooms, salmon, and lentils.
  • Vitamin B6: Turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, and blackstrap molasses.
  • Biotin: Almonds, beef liver, brewer’s yeast, brown rice, brassicas, cheese, and chicken.
  • Folate (B9): Beef liver, spinach, black-eyed peas, asparagus, Brussels sprouts, romaine lettuce, and avocado.
  • Vitamin B12: Beef liver, sardines, mackerel, lamb, wild salmon, and feta cheese.

Why vegans are at risk of developing a vitamin B12 deficiency

Vitamin B12 is unique because you can only find it in animal-based foods. 

So how do vegetarians get vitamin B12?

Most vegetarians and vegans use nutritional yeast as their source of B12.

Nutritional yeast provides B12 because manufacturers fortify it with the vitamin. Nutritional yeast does not naturally contain or provide vitamin B12 and not all brands are fortified. Of the brands that are fortified with B12, large quantities would need to be consumed in order to meet the minimum RDA.

Nutritional yeast can cause issues for those sensitive to glutamate due to MSG contamination or in response to the presence of glutamic acid naturally found in nutritional yeast. Further, many with gut health issues, especially Crohn’s or IBD, or systemic yeast overgrowth have issues with nutritional yeast.

In addition to nutritional yeast, the other option is to supplement. As I mentioned above, methylcobalamin is the most bioavailable form of vitamin B12. 

The Ultimate Vitamin B List: How To Pick One For Your Needs | The Family That Heals Together

In conclusion, the family of B vitamins is crucial for our health and well-being in almost every bodily function.

Eating a nutrient-dense diet with meat and even liver (see the vitamin B food list above) can provide all the B vitamins that you need. If you need extra support during pregnancy or a particularly stressful time in life, seek out B vitamins that work together as a complex and bioavailable form that your body can easily use. 

Do you take any of the vitamins on the vitamin B list? Share in the comments!

By: Rheagan · Filed Under: Blog, health · Tagged: b vitamins, biotin, folate, multivitamin, supplements, vitamin b12

April 22, 2019

Collagen Powder Side Effects: No Risk, All Benefit?

Got questions about collagen powder side effects? We’ve got answers. In this article, we’ll explain what collagen powder is good for, who can use it, and what to watch out for if you’re concerned about collagen peptide safety. 

Collagen Powder Side Effects: No Risk, All Benefit? | The Family That Heals Together

What is collagen powder?

You have probably heard of it before. Collagen powder has been a popular health buzzword for a while.

Collagen, a protein that binds tissues, is the most abundant protein in the human body, found primarily in connective tissues such as hair, nails, tendons, and ligaments.

In powdered form, collagen hydrolysate (aka collagen peptides) is a white powder made from the connective tissues of animals. It contains easy-to-digest proteins that can help heal or strengthen human connective tissue.

Collagen hydrolysate and gelatin are closely related and both are beneficial to your health.

Both of them come from collagen-containing tissues and contain the same amino acids, but they are chemically different.

Gelatin comes from cooking connective tissue, which extracts gelatin while leaving the proteins in longer chains. These longer protein pieces mean that gelatin can only dissolve in hot water and will cause liquids to gel once cooled.

Collagen hydrolysate (collagen powder) is a more intensively-processed form of collage which breaks the protein chains up into smaller pieces.

These smaller protein pieces mean that collagen hydrolysate will dissolve in cold liquids and will not cause liquids to gel. It also means that collagen hydrolysate is easier for the body to digest.

What are the side effects of taking collagen?

When it comes to side effects, collagen powder has very little downside. There are few side effects and the FDA has designated it “generally recognized as safe” (GRAS).

A few benefits to consuming collagen peptides include:

  • Improving the health of skin, hair, and nails. As the body ages or you deal with chronic health issues, the collagen in connective tissues can decrease, leaving them weaker and less elastic. Supplementing your diet with collagen can help strengthen and improve elasticity.
  • Slowing or reducing painful joint issues. The cartilage in your joints, as well as the tendons and ligaments that are responsible for flexion, are also collagen-rich tissues that can stiffen and degrade over time. Supplementing with collagen can help keep your joints healthy and happy.
  • Improving gut health. Collagen is essential to a healthy gut lining. When leaky gut is at play, collagen helps to heal and repair the gut wall, thereby helping to reduce inflammation.
  • Providing easy-to-use amino acids. The amino acids in collagen offer a variety of benefits to the body, from building muscle mass and increasing energy and metabolism to slowing the effects of aging and speeding healing. Amino acids even improve the health and function of vital organs like the heart and liver.
  • Improving the health of your teeth and bones. Collagen can help prevent bone degradation, like what you see with osteoporosis. It also aids in the mineralization and stability of dental tissues.

Is collagen safe to take?

As mentioned above, collagen is GRAS with few known side effects.

The biggest risk is if one is sensitive to the protein of the source animal itself. If you are sensitive to beef, for example, then it would be best to avoid collagen powder sourced from beef. Instead, look for marine collagen powder.

How much collagen should you have a day?

How much collagen you should have per day depends on your goals and health. If you are looking to improve the appearance of your skin and hair, aim for 1-5 grams per day.

If you’re looking to prevent muscle loss with collagen powder, then you would be looking at upwards of 15 grams per day.

Dr. Kellyann Petrucchi, the author of the Bone Broth Diet, recommends collagen powder at:

  • 5 grams per day of collagen powder for everyone
  • 10-15 grams per day if you deal with chronic inflammation
  • Up to 30 grams for athletes and those dealing with digestive dysfunction or joint pain.

Can collagen make you gain weight?

From a caloric perspective, pure collagen supplementation cannot make you gain unwanted weight because there should be nothing in it but collagen, which is a protein and will not lead to an increase in calories consumed.

If anything, collagen has been found to have a suppressant effect on appetite because it keeps you full, longer.

What collagen can do is help increase muscle mass and burn fat. This may contribute to an increase on the scale, but that increase will be in muscle tissue. As muscle mass increases, so too does metabolism which leads to an increase in fat burning.

Collagen powder side effects

As mentioned before, collagen itself has few known side effects. That being said, there are some factors to take into consideration.

Poorly-sourced collagen can contain additives that are unnecessary and potentially detrimental to your health and gut, even going so far as to spur allergic reactions.

The health and lifestyle of the animals used to make the collagen come into play, as well. Cattle raised in feedlot/CAFO operation eat a diet rich in GMO corn and soy (problematic in its own right) and other feedstuff that has been treated with glyphosate.

There is evidence to indicate that due to the molecular similarities between glyphosate (a toxic chemical) and glycine (an amino acid found in collagen), glyphosate can mistakenly be assimilated into collagen in place of glycine, contributing to a whole host of health issues.

You will also want to avoid collagen sourced from farmed fish used to make marine collagen powders for similar reasons.

In other words, quality matters!

Another area of concern is the potential for collagen powder to raise oxalate levels in the body.

Elevated oxalate levels, especially the urine, can raise the risk of developing kidney stones in at-risk individuals (approximately 10% of the population).

To determine if this is you, it may be best to have your urine oxalate levels tested before committing to long-term or high-dose collagen supplementation. Ensuring optimal levels of vitamin B6 works to neutralize the risk of elevating oxalate levels in response to collagen supplementation. Being diligent to stay well-hydrated also reduces the risk of developing kidney stones.

Due to the potential to raise oxalate levels, collagen may also be problematic for those dealing with SIBO and other forms of oxalate sensitivity.

Which collagen is best?

So how do you know what collagen powder to buy?

I recommend Perfect Supplements Hydrolyzed Collagen or Perfect Supplements Gelatin, depending on your needs.

Perfect Supplements goes to great lengths to ensure a safe and high-quality product. Their collagen is sourced from 100% grass-fed cows and is rigorously tested to ensure product purity and that it is free from glyphosate and other contaminants like pesticides and hormones.

Perfect Supplements is also lower-priced than comparable brands, despite being super high quality! The company offers multi-item discounts, plus you can save an extra 10% using the code FAMILYHEALS10.

Can you take collagen in supplement form?

Yes! Perfect Supplements has recently released a Type II Collagen- derived from bovine cartilage, which helps to improve joint health. If taking capsules is your jam, this new supplement is for you.

It has the coveted glyphosate-free label, as well as important co-factors to ensure your body can assimilate these crucial nutrients for join health. Check it out here.

If bovine collagen is not an option for you, Vital Proteins makes a good quality marine collagen supplement from the scales of wild-caught whitefish.

Collagen powder side effects: no risk, all benefit?

For the majority of people, collagen is a safe and low-risk way to increase protein intake and support the health and strength of connective tissue for kids and adults alike.

Here are some delicious recipes to bring more collagen powder into your day:

  • Super Antioxidant Blueberry Chia Seed Smoothie
  • Homemade Popsicles
  • Paleo Fudgesicles
  • Rustic Paleo Pizzette
  • Gluten-Free Fruit Crisp
  • Secret Ingredient Bulletproof Tea
  • DIY Hormone Support Supplement
  • Paleo Biscuits
  • Chocolate Pudding
  • Banana Pudding
  • Gingerbread Man Immune-Boosting Gummies
  • Gut-Healing Gummies
  • Bulletproof Chocolate Milk
  • Or, simply mix it into your favorite hot or cold beverage

How do you use collagen powder? Share with us in the comments!

By: Rheagan · Filed Under: Blog, health · Tagged: bone health, collagen, collagen powder, gelatin, gut health, joint health, marine collagen, skin, supplements

January 23, 2019

Beta Glucan Benefits: The Hype Is Real

You’ve got your colloidal silver and essential oils. But did you know that beta glucan offers its own, special kind of immune support? Whether you’re struggling with allergies, an inflamed gut, or even cancer – you want beta glucan in your medicine cabinet.

Beta Glucan Benefits | The Family That Heals Together

What is beta glucan?

Beta glucan refers to a group of dietary fiber or polysaccharides found naturally in the cell wall of brewer’s yeast, mushrooms, seaweed, and cereals like oat and barley.

Many culinary mushrooms like oyster mushroom, porcini, or shiitake are also sources.

But not all beta glucan is the same. For example, where it comes from often determines the effects it will have in the body.

Beta glucan benefits and what it’s good for

For over 20 years, scientists across the globe have been looking into the benefits of beta glucan. In the United States, it has GRAS status, meaning it’s “generally recognized as safe.” Beyond the US, it’s available several other countries, including Canada, Finland, Sweden, China, Japan, and Korea.

Beta glucan activates the immune system, turning up the dial and helping you to fight infection.

It helps to safeguard against disease and promote a feeling of overall wellness. It’s often used as part of anticancer therapy or to quiet and inflammatory response, such as what you might see with irritable bowel syndrome.

Researchers have found evidence that beta glucan:

  • Stimulates immune resistance
  • Wards off infection such as bacterial, viral, fungal, or parasitic disease
  • Gets rid of leaky gut accompanied by constipation or diarrhea
  • Supports a happy outlook, reducing tiredness, confusion, and tension
  • Manages signs of allergies, like asthma
  • Fights hypertension
  • Helps manage weight gain and signs of metabolic disease

From the list above, it might seem like every home needs a bottle of this magical supplement. But is it safe?

Is beta glucan safe to use?

What makes beta glucan so easy it that it’s found abundantly in nature.

Remember, it’s naturally in the fiber or polysaccharides of mushrooms, yeast, and cereals. Seaweed is another source of this immune-modulating fiber.

And because it’s found in yeast – which coexists with bacteria in the gut as the mycobiome – it’s native to the gut. This means that your immune cells are already deeply familiar with beta glucan.

So, it may come as little surprise to hear that beta glucan is safe and no adverse effects have been reported.

But how does it work with the body?

In short, beta glucan helps to modulate the immune system.

If you think about it, there’s a LONG list of disorders and health problems linked to an overactive or an overburdened immune system. From allergies to depression and cancer, these special polysaccharides appear to lift the load and improve the overall quality of life.

As I mentioned above, there are many sources of beta glucan. And each of these sources has its own unique effect.

For example, beta glucan from mushroom and yeast is more known for its antitumor activity and ability to ward off infection. Whereas that from barley and oat does good things for blood sugar, insulin, and cholesterol levels.

For a long time, no one really understood how something so simple had such a broad impact on the immune system. We now know that some immune cells have a receptor for beta glucan, allowing it to bind to the cells and impact the expression of immune signals.

What’s more, we know that it has the ability to move from gut to peripheral circulation. This tells us that the gut naturally understands and uses beta glucan in food.

How much beta glucan to take daily

Finding the right beta glucan dosage for you depends on your age and why you’re taking it.

If you flip through the literature on beta glucan testing, you’ll find dosage ranges from 100 mg in children to 900 mg in healthy adults with a recurring common cold.

In other studies, patients with advanced cancer and receiving chemotherapy took a preparation containing 15 mg of beta glucan daily and still saw results described as a better sense of wellbeing, less fatigue, and reduced nodule size.

When it comes to the right beta glucan dosage for you, here’s what I would do:

  1. I would follow the suggested dosage on the label for thirty days.
  2. If I’m not seeing results, I might increase the dosage up to 900 mg.

Beta Glucan Benefits | The Family That Heals Together

How to choose a beta glucan supplement

Because beta glucan is found in mushrooms, many medicinal mushrooms are marketed as beta glucan supplements. But according to Chinese medicine, some of these mushrooms have other effects in the body that you may (or may not) want.

For example, cordyceps can help with asthma and chronic cough, but it’s also very energizing and contraindicated during an active infection, whereas reishi mushroom is known as a blood tonic and for it’s calming properties.

When choosing a beta glucan supplement, I recommend going with pure beta glucan.

Click here for my favorite beta glucan supplement.

If you are sensitive to yeast or you’re looking for a yeast-free formula, I recommend an algae-based beta glucan supplement like this one.

Why you may want to take this extra special supplement

Obviously, if you’re battling a malignant growth or cancer, beta glucan is sort of a no-brainer. The level of fear that cancer brings and the level of safety in taking a beta glucan supplement makes it very easy to add to your daily regimen.

Recurring infection or trouble with allergies is another reason to supplement while incorporating more immune modulating foods like mushrooms, seaweed, barley, and oats.

And finally, signs of metabolic disease including high levels of bad cholesterol and poor blood sugar control may benefit from extra beta glucan, especially that found in oat or barley extracts.

Have you noticed any benefits when taking beta glucan? Share in the comments!

By: Megan Garcia · Filed Under: health, Remedies · Tagged: allergies, asthma, barley, beta glucan, cancer, fiber, immune, metabolic disease, mushrooms, oat, seaweed, supplements, yeast

April 5, 2018

The Benefits of Cod Liver Oil (& How to Choose a Good One)

If you’re not familiar with the benefits of cod liver oil, you’ll want to read on to learn more about this ancient super food supplement. Contributor Stefani gives us all the details below.

The Benefits of Cod Liver Oil (& How to Choose a Good One!) | The Family That Heals Together

The benefits of cod liver oil have been known for centuries. Natives in northern Europe used it to protect them from the cold winters. (source) At the beginning of the 20th century, it was discovered that cod liver oil was effective in preventing rickets, a disease linked to a vitamin D deficiency.

Parents started giving it to their children, and studies began to show that it reduced upper respiratory infections. (source) It’s no longer as popular as it once was, mainly due to the strong taste, however, it’s beginning to make a comeback in recent years.

What are the benefits of cod liver oil?

Cod liver oil is just as it sounds: it’s an oil made from the livers of codfish. It’s a good source of vitamins A & D, and omega-3 fatty acids.

Because the Standard American Diet is too high in omega 6 inflammatory fatty acids and too low in omega 3 anti-inflammatory ones, taking a cod liver oil supplementation is wise.

Cod liver oil:

  • relieves achy joints and muscle pain
  • provides fatty acids known to improve brain health and may help with depression and other mental illness
  • is useful in elderly populations for increasing bone density and reducing fractures
  • may be useful in treating glaucoma due to its ability to reduce intraocular pressure. (source)

Additionally, the benefits of cod liver oil go beyond pain relief and healing glaucoma, to actually boosting and maintaining immune function in the body.

How vitamins A and D improve the immune system

One of the biggest benefits of cod liver oil is its impressive offering of high-quality vitamins A & D. Vitamin A is essential for the immune system, and our bodies don’t produce it so we must get it from an outside source. It’s responsible for the growth of bones and cells, the function of our skin and epithelial tissues, and reproductive functionality. (source)

Vitamin A deficiency causes an increased risk of infection. Additionally, infections increase the body’s need for vitamin A, which creates a downward cycle of health.

Direct sunlight is the best source of vitamin D, but our indoor lifestyles, cloudy climates, and increasing air pollution affect the amount we receive. Therefore, researchers believe that half of the world’s population is vitamin D deficient. (source) Our culture’s overuse of sunscreens also decreases the amount of sunlight we receive. Wearing a sunscreen of 30SPF reduces vitamin D absorption by the skin by more than 95%.

Adequate Vitamin D not only prevents rickets, but reduces the risk of common cancers and other diseases. It’s been shown to reduce type I diabetes, multiple sclerosis, heart disease, rheumatoid arthritis, and more. (source)

The superior omega fats in cod liver oil

In addition to vitamins A and D, cod liver oil contains essential fatty acids. (Read more about why you need those and the best way to get them here.)

The beneficial omega 3 fatty acids that are present in cod liver oil are eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA). These are the same fatty acids that you can find in cold water fish such as salmon, mackerel, and sardines.

EPA and DHA are far superior to other omega 3 fatty acids such asalpha-linolenic acid (ALA), found in chia seeds and flax seeds.  While ALA still has benefits, you’d have to eat a great deal more of these foods than those with EPA and DHA to get the same benefit.

EPA and DHA are extremely beneficial for lowering systemic inflammation levels throughout the body. When studied, they showed the ability to lower the risk of heart disease by minimizing arterial inflammation. (source) Scientists believe that the protective omega 3s in fish oils also reduce triglycerides and increases HDL cholesterol, further supporting the health of the cardiovascular system. (source)

Why you should avoid cheap cod liver oil

Gaining the benefits of cod liver oil is simple, but your top priority should be finding a high-quality source because not all of them are created equal. The biggest concerns to consider when choosing a cod liver oil are the source of the fish, the process of extraction, and whether or not there are any other additives.

Cod liver oil is highly fragile. It oxidizes easily when exposed to light and oxygen, which ruins the product. This is why great care must be taken during the production process to prevent oxidation (spoilage) and protect the nutrients in the cod liver oil.

A to D ratio: an important consideration

It is important to AVOID cod liver oil that contains low levels of vitamin D in relationship to vitamin A. The ideal ratio of A to D is no greater than 10:1 (for every one unit of vitamin D there should be no more than 10 units of vitamin A).

With industrialized processing, these ratios can become imbalanced and the risk for vitamin A toxicity becomes greater.

You will find that the purest, least processed cod liver oils have a ratio near the ideal 10:1, because when the vitamins are naturally occurring, rather than synthetic, they are naturally balanced.

Who needs the benefits of cod liver oil most?

Cod liver oil is a traditional, ancient super food that various cultures have long depended on for health, vitality, and fertility.

Yep- cod liver oil is super important for fertility. Those planning to become pregnant, or those who are pregnant or breastfeeding need cod liver oil the most, as the omega fats in cod liver oil nourish the brains of growing babies and children.

Yep- kids need it too. Growing brains and bodies can benefit greatly from cod liver oil supplementation. Especially in the winter.

Yep- vitamin D is scarce in the winter. Which means we can all benefit from cod liver oil supplementation, particularly during gray and cloudy seasons, in order to bolster the immune system when the sun can’t give us the vitamin D we need.

Best (& worst) cod liver oils

Best cod liver oil

Rosita Extra Virgin Cod Liver Oil- EVCLO is unprocessed, which is superior to other processed cod liver oils. The naturally occurring omega 3 fatty acids and vitamins A and D are already present in the right ratios, which allows this type of cod liver oil to provide far better benefits than other kinds. (source)

Each batch of Rosita EVCLO is carefully handcrafted without heat, chemicals or exposure to metal in Rosita’s dimly lit, cool facility.

How is it processed?

First, after removing the livers from the fish, they gently expose them to near-winter conditions (like the cold waters where the fish swim). They then gently allow the livers to warm up to just a bit above freezing. This gradual shift in temperature and pressure breaks down the liver cells. Within an hour or two, they release the oil with all its nutritional goodness.

The oil is then gently filtered using a natural marine material that absorbs contaminants like a magnet for easy removal. Next, the oil goes through a series of paper filters. Each batch is tested twice to meet strict EU standards for export and to ensure it’s free of heavy metals and contaminants.

In addition, tiny amounts of a carefully selected organic rosemary extract and full spectrum vitamin E is added to ensure freshness.

Rosita Extra Virgin Cod Liver Oil is truly an artisan product and gives you the nutritional benefits of a whole, nourishing food. The truth is that I would rather give myself and my children smaller doses of this high quality oil and ration it than use a cheaper oil.

Extra virgin cod liver oil is the highest quality cod liver oil available. You can purchase both liquid and capsules here.

Worst

Please note that we do not recommend fermented cod liver oil at The Family That Heals Together.

We’ve written extensively about why we don’t recommend fermented cod liver oil. You can read about that here, here, and here. All signs point to fermented cod liver oil being rancid and causing health issues. In addition, the product appears to contain vitamin D2, not the desirable and absorbable D3, and the A to D ratios are way off.

In addition, testing found that the oil used in fermented cod liver was not even true cod!

As far as processing, fermented cod liver remains shrined in secrecy, so it’s unclear how the oil is actually fermented, lending to the uncertainty of safety and possibility of rancidity.

What about cheaper oils available online and at health stores?

While the benefits of cod liver oil are many, they are dampened by chemical processing and added ingredients. While some lesser quality oils may provide some beneficial omega fatty acids, they should not be depended on for quality vitamin D supplementation.

The cod liver oil industry has huge differences in the quality of oils from the various companies that produce it. The best way to ensure that you are getting the incredible benefits of cod liver oil is to thoroughly research the product, practices, and source prior to making a purchase.

By: Stefani Ganong · Filed Under: Blog · Tagged: children's health, cod liver oil, fertility, fish oil, health, immune system, supplements, vitamin d, women's health

November 6, 2017

Types of Magnesium: The Best and Worst

Because magnesium is needed for virtually every function of the body, it helps to know which types of magnesium are the best. Should you supplement? Eat foods high in magnesium? Find out below!

Types of Magnesium: The Best and The Worst | The Family That Heals Together

If you don’t take a lot of vitamins (we love homemade herbal extracts!), you’re probably picky about the supplements you take. And while it’s best to get the majority of our vitamins and minerals from our food, unfortunately, with modern farming depleting our soil of nutrients, that’s not as easy as it once was.

That’s why it can be helpful to take different types of magnesium to ensure that your needs are met, as magnesium is important to every bodily system and function.

Magnesium is beneficial for:

  • relieving constipation
  • easing muscle aches
  • promoting calm
  • preventing headaches
  • balancing electrolytes
  • promoting sleep
  • improving energy levels
  • & so much more!

Should I take a magnesium supplement?

That’s a good question, and one each individual should consider.

If you’re not sure, maybe the following list of magnesium deficiency symptoms will be helpful.

Symptoms of magnesium deficiency

The symptoms of magnesium deficiency are numerous, as magnesium deficiency can contribute to any number of health conditions, and most sufferers of serious health conditions are likely deficient in magnesium. Some of the common symptoms include:

  • headaches
  • muscle cramps
  • constipation
  • anxiety
  • high blood pressure
  • chronic fatigue
  • muscle weakness
  • heart rhythm irregularities
  • depression and irritability

Basically, magnesium is really stinkin’ important! If you have any of the above symptoms, you may find that you need a magnesium supplement.

Increasing food sources of magnesium is also beneficial.

Food sources of magnesium

The best food sources of magnesium include:

  • dark leafy greens
  • beans
  • nuts and seeds
  • yogurt
  • bananas
  • dark chocolate

The best (and worst) types of magnesium

Now that you’ve decided to supplement magnesium, how do you decide which one to take? There are so many available on the market.

After lots of trial and error, here’s our list of best and worst types of magnesium so you can choose what works best for you. (Keep reading further down to narrow down types of magnesium by your particular health need.)

The best types of magnesium

1. Magnesium threonate

  • formulated for brain health
  • may help to diminish symptoms of hyperactivity, depression, anxiety, and other brain-related disorders
  • improves memory
  • demonstrated restoration of function in aging neurons in animal studies
  • the only form of magnesium that significantly increases levels of magnesium in the brain

2. Magnesium glycinate

  • made from magnesium and the amino acid glycine
  • promotes relaxation
  • is easily absorbed
  • may improve leaky gut
  • may reduce nerve pain

3. Magnsium malate

  • made from magnsium and the organic compound malic acid
  • improves energy levels
  • reduces muscle pain
  • may counteract heavy metals

4. Magnesium oxide

  • relieves constipation
  • can help regulate blood pressure
  • may reduce cholesterol

5. Magnesium orotate

  • well absorbed
  • improves athletic performance and recovery
  • improves cardiovascular health

6. Magnesium chloride

  • supports healthy nervous system function
  • supports the body’s detox system
  • high bioavailability

7. Magnesium sulfate

  • promotes relaxation
  • improves sleep
  • can help ease constipation
  • helps the body to eliminate toxins

8. Magnesium taurate

  • made from magnesium and the amino acid taurine
  • supports cardiovascular health

The worst types of magnesium

Magnesium citrate- this popular type of magnesium is used most frequently to keep users regular. While it does ease constipation, the way in which it does it isn’t the best for us.

Mag citrate actually pulls water into your intestines, which can lead to dehydration. What’s worse, this type of magnesium can reduce ceroplasmin levels, leading to mineral imbalances and deficiencies.

Finally, there is evidence that the most popular magnesium citrate on the market may contain high levels of arsenic.

Magnesium hydroxide- like magnesium citrate, magnesium hydroxide moves the bowels by drawing water into the colon. In addition, side effects include nausea, fatigue, and loss of appetite.

Magnesium aspartate and glutamate- because the amino acids aspartate and glutamate are excitotoxins, it’s important they do not become imbalanced. While consuming them as part of a complete protein with numerous other amino acids in foods like collagen is ok, it is not wise to supplement them independent of other amino acids.

Types of magnesium by health needs

Here are suggested supplements based on your needs:

Muscles cramps and spasms- try a combination of well-absorbed Morning Magnesium in the mornings to address magnesium deficiency, then a magnesium lotion rubbed on your legs at night or Evening Magnesium internally.

Better sleep- try taking an Epsom salt bath before bed, along with Evening Magnesium, which contains calming forms of magnesium. Get Evening Magnesium here.

Neurological conditions- Magnesium L-Threonate, found in MagMind.

Constipation- Magnesium oxide like this.

Cellular energy- a combination magnesium supplement like Morning Magnesium, which contains the co-factor boron is a great option for increasing energy and getting magnesium into the cells.

Magnesium deficiency- again, Morning Magnesium, hands down. If Morning Magnesium is out of stock, try Evening Magnesium. Read more. ↓

Our favorite magnesium supplement

Smidge’s Morning Magnesium

The best high-quality magnesium supplement by far is Morning Magnesium from Smidge (formerly Wake Up Maggie from Corganic). It is a combination of magnesium malate, orotate, and taurate, with the added co-factor boron, important for absorption.

Morning Magnesium may help you feel more energized, clear-headed, and happier.

The ingredients in Morning Magnesium are known to

  • improve energy
  • reduce muscle pain (such as that seen in fibromyalgia)
  • improve cardiovascular function

I add it to hot tea in the mornings to make a bulletproof tea, stir it in a little water, or add a scoop to a smoothie. It’s pretty tasteless and easy to get down, especially if you blend it in something.

I have found it to be worth every penny, honest. Get it here. UPDATE: if Morning Magnesium is out of stock, try Evening Magnesium.

Other magnesium supplements

Magnesium oxide- helps with regularity. This one is super cheap and very clean. You can take up to 2,000 mg at bedtime to produce a bowel movement the next AM, and be warned, it WILL move things along. You can also take smaller doses throughout the day for a less intense effect.

Magmind- a good supplement for combating symptoms of ADHD like hyperactivity and impulsivity. Read more about why we love it here.

Topical sources of magnesium

Magnesium chloride lotion- a good way to absorb magnesium to bring levels up, using a lotion or oil topically helps with bio-availability. Make your own easy lotion using this recipe, or try a spray oil like this.

Magnesium sulfate baths- aka Epsom salt baths. These are great to relax before bed and improve sleep, as well as aid the body in detoxification, particularly in times of major healing.

How to choose the best magnesium supplement

We really love Morning Magnesium, but feel free to browse the list above and experiment based on the different properties of the different types of magnesium to choose the best magnesium supplement for you.

By: Jaclyn · Filed Under: Blog · Tagged: adhd, anxiety, corganic, magnesium, magnesium threonate, natural calm, organic 3, supplements

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