You’ve tried it all—counting calories, ditching carbs, exercising until you’ve worn a path on the treadmill at your local gym. But even though you’re doing everything right, that excess weight just won’t budge. It turns out that there may be something more at work. Recent studies point to three hidden health conditions that can pack on the pounds—and make weight loss seem downright impossible.

1. Blood Sugar Imbalances

When you eat any type of carbohydrate—whether it’s a cookie or a carrot—the body converts it into sugar (glucose). The subsequent rise in blood sugar causes the pancreas to release insulin, a hormone that shuttles the glucose to your muscles. But when the body is flooded with too much blood sugar, the excess glucose is turned into fat in the liver. This fat is then transported to fatty tissue in the body for storage. Once sugar turns to fat, it cannot be turned back into glucose.

Since refined or simple carbohydrates, especially those found in white sugar and white flour, break down more quickly than the complex carbs in vegetables, legumes, or whole grains, they can overwhelm the body’s ability to process them. This can cause a spike in blood sugar, followed by the all-too-familiar “crash” that leaves you craving even more refined carbs. It’s a vicious cycle that prevents fat burning and promotes fat storage, especially in the abdominal area.

You can break the cycle by making simple changes, e.g., opting for brown rice instead of white, and by snacking on nutrient-packed fruits and veggies instead of chips, sweets, and other nutritionally bankrupt foods. A recent study at the Children’s National Medical Center in Washington, D.C. showed that regular, moderate-intensity exercise also helps regulate blood sugar by enhancing insulin sensitivity.

Supplements can help stabilize your blood sugar levels, too. Long used in Traditional Chinese Medicine, bitter melon makes cells more sensitive to the effects of insulin and activates a protein that regulates glucose metabolism in much the same way exercise does.

Salacia is an Ayurvedic herb traditionally used to treat diabetes. When scientists at Ohio State University gave salacia to 39 healthy adults, they found that the herb lowered insulin and blood sugar levels by 29 and 23 percent respectively.

The trace mineral chromium can also boost fat and carbohydrate metabolism. A review of research found that chromium picolinate reduced fasting glucose levels up to 15.3 percent and fasting insulin levels up to 29.8 percent.

Starch blockers such as Phase 2 can also help by reducing the amount of starch from food that’s converted to sugar.

Maitake mushroom shows positive effects on insulin and blood sugar, according to research from Japan’s Department of Food Science and Nutrition.

2. Hormones Gone Haywire

Hormones are the chief executives of the body, governing everything from our sex lives to how stressed out we are and even what we eat, why we eat it, and how these foods are processed by the body. While there are some 200 hormones circulating in the body at any given time, five specific hormones are key players that impact your weight.

The primary hormones that regulate hunger are ghrelin, which tells body when it’s time to eat, and leptin, which tells us when we’ve had enough. The problem is, we can’t always count on these hormones to accurately let us know when we’ve met our physiological need for food. New findings in the journal Vitamins & Hormones suggest that ghrelin levels also respond to the stress-induced desire for pleasurable or rewarding food—which may explain why you polished off that pint of Ben & Jerry’s Chunky Monkey ice cream after a bad day at work.

Cortisol, the well-known fight-or-flight hormone, can also hinder your weight-loss efforts by increasing blood glucose levels whenever you are under stress. While this might help you deal with a crisis, studies show that excess cortisol also leads to a heightened appetite and food cravings, especially for fat and sugar. One study at the New York Obesity Research Center found that overweight women with a tendency to binge had higher cortisol levels than overweight women who didn’t binge.

Your reproductive hormones can also contribute to cravings—which should come as no surprise to anyone who has ever succumbed to a premenstrual pigout. As estrogen levels plummet during the week before your period, so do your levels of dopamine and serotonin. Since carbs are the quickest way to restore these feel-good neurotransmitters, it’s little wonder you find yourself reaching for that jelly donut or a bowl full of mashed potatoes.

Deficiencies in estrogen and progesterone may also be linked to an uptick in appetite and the seemingly inevitable weight-gain that plaques many menopausal women. Researchers at Oregon Health and Science University in Portland have found that plummeting ovarian hormones may account for the 12 percent jump in the number of women who are overweight in midlife compared to women in their 20s and 30s. And a comprehensive review by the International Menopause Society has found that hormonal changes during menopause also lead to the accumulation of more belly fat.

The good news is that you can optimize your hormone levels by adding some interval training to your exercise routine; balancing insulin levels by making smart food choices; sleeping well; and lowering your stress levels. If that’s still not enough, try adding a fiber supplement to the equation. Fiber helps the body absorb sugars more slowly, which helps to normalize the hormones that regulate hunger. Supplements containing magnolia and phellodendron extracts have also been found to lower cortisol levels and help reign in stress-related eating. In one double-blind study of 28 overweight women that appeared in Alternative Therapies in Health and Medicine, 75 percent of the women taking a placebo gained weight compared to just 37 percent of those taking the herbal duo (sold as Relora).

3. A Sluggish Thyroid

Since your thyroid regulates your metabolism, unexpected weight gain and difficulty losing weight may be one of the first noticeable signs that you’re struggling with a sluggish thyroid. Reduced thyroid function may be the result of the thyroid’s impaired ability to produce hormones, or the body may have difficulty using the thyroid hormones.

It’s estimated that as many as 10 percent of adults suffer from clinical hypothyroidism, and most of these are women over the age of 40. However, even small changes to thyroid function can cause weight gain. In fact, many women who have been told their thyroid test results are “normal” may still have a reduced thyroid function (subclinical hypothyroidism) that’s enough to pack on the pounds. Ask your doctor to run a TSH (thyroid-stimulating hormone) screening. The higher your TSH level, the slower your thyroid. While normal levels typically range from 0.45 and 4.5, a level of 2 or higher can still indicate lower-than-normal thyroid activity that can prevent weight loss.

While iodine is the first nutrient most people think of for optimal thyroid function, most Americans get plenty from their diet. However, if your thyroid function is below par you may be in need of one or more supporting nutrients.

Pantothenic acid supports adrenal glands, which in turn support the thyroid (when adrenals are exhausted, thyroid hormone production can decrease). Selenium is a trace mineral that combines with proteins in the body to form antioxidants known as selenoproteins that help regulate thyroid function. Zinc is another mineral that helps the body convert the thyroid hormone thyroxine (T4) to triiodothyronine (T3), an important process for maintaining steady thyroid function. Several studies also suggest that taking the herb Coleus forskohlii may help promote thyroid health. A 12-week clinical trial of women with sluggish thyroid function conducted at Baylor University in Waco, Texas found that, while supplementing with coleus didn’t promote weight loss, it did help to prevent weight gain. The women taking the coleus also reported less fatigue and hunger.

Kim Erickson is a health writer based in Las Vegas, Nev.

OUR PRODUCT PICKS:

NATURAL FACTORS Thyroid Health Formula nourishes the thyroid gland with a blend of proven minerals and herbs to support a healthy metabolism.

MEGAFOOD Thyroid Strength boasts whole-food derived nutrients to support the thyroid and enhance metobolic activity.

DR. VENESSA’S FORMULAS Sugar Balance is an expertly formulated combination of vitamins, minerals, and herbal extracts clinically shown to help maintain healthy insulin levels.

NATROL Carb Intercept with Phase 2 features white kidney bean extract, which helps to inhibit the enzyme that converts starches into simple sugars before they can impact blood sugar levels.

MUSHROOM WISDOM SX-Fraction maitake mushroom extract supports healthy insulin function and glucose metabolism.

It’s not pretty—covering your roots can be hazardous to your health if you’re using chemical-laden permanent hair dye. A 2001 study from the University of Southern California published in the International Journal of Cancer found that women who used permanent hair dye once a month for a year had twice the likelihood of developing bladder cancer as women who didn’t. The same increase in bladder cancer was found in hair stylists who handled hair dyes for a least a year. A possible culprit are arylamines in hair dye, found to cause cancer in laboratory animals, according to previous studies; small amounts of arylamines are absorbed through the skin when you color your hair. You later expel these chemicals through urine, passing them through the bladder.

Ammonia, parabens, and resorcinol (a dangerous toxin found in most brands of hair color), are other potentially harmful ingredients. Research suggests links to pancreatic cancer, leukemia (with black dyes) and non-Hodgkin’s lymphoma. An ingredient called Para-Phenylenediamine, or PPD, a type of arylamine, can cause allergic reactions. Exposure to PPD can cause rashes, swelling (some user’s eyes actually swell shut), and painful burning sensations (and even actual chemical burning) on the scalp.

Beyond the negative health effects, these products damage your hair. Hair loss and breakage are common. Not to mention flyaways and dryness.

So what’s a girl (or guy) to do if you’re just not ready to go gray—or you just want to try a fun new color? Do more natural alternatives work, and will you get the results you want, and the color you want? Some natural hair dyes may use a natural alkaline medium instead of ammonia—just as effective at opening the hair cuticle. And they’re available in more than just henna-red: virtually any color you can find in mainstream products is available in natural products. And added benefits include softer, shinier locks and less damage to hair. Many include conditioners with natural oils, plant proteins, and hair-strengthening pro-vitamin B5 (pantothenic acid).

Boulder-based Elizabeth Black, who had been coloring her hair blonde for more than 30 years (with conventional hair dye) says, “My scalp had become sensitive, and my hair looked and felt dry. I was afraid to try anything new, but a friend recommended a more natural color (Naturtint Permanent Hair Color) sold in vitamin and health stores. I liked that it was ammonia-free and made with natural ingredients. I tried the Sandy Blonde.”

The verdict? “There was no horrible odor, and my scalp did not burn,” she says. “I was delighted with the results. My hair is now soft, and I love the color and shine. I think the secret is the conditioner applied after shampooing—it smells fresh and makes my hair feel silky.  This is the only at-home hair color I will ever use again.”
If you don’t color at home, look for a salon that uses less-toxic products. Or bring your own natural hair color product to your regular stylist: “I buy a box of natural hair color and then take it to my stylist, who applies it for me,” says Julianne Riley of Los Angeles. “I’m never disappointed—my hair looks shiny and healthy, and the color is beautiful.” Consult with your stylist before purchasing a natural color in order to find the closest match to your usual tint, or take one or two choices to the salon. A salon can also do a patch test for you to ensure you’re happy with the results.

WHETHER YOU’RE SOMEONE WHO LIVES TO EAT or eats to live, there’s no getting around it—our digestion is central to our being. In fact, the center of the digestive system is located at the body’s center point. When digestion is going smoothly, we’re rewarded with a sense of well-being—and when it’s not, the stomach lets us know.

Digestion affects our lives on many levels. For example, there’s the obvious physical discomfort that occurs when the process goes awry. This is an evolutionary “safety mechanism”—the body telling us that something needs to be fixed.

However, poor digestion can have much deeper consequences than a stomachache. The digestive tract’s primary purpose is to extract nutrition from food and discard the rest. How efficiently the stomach, intestines, and other digestive organs do their jobs has a profound impact on quality of life. People who eat healthy diets but have poor digestion may be allowing optimal nutrition to pass them by. And those who eat primarily processed foods are just making a bad situation worse.

In addition to poor nutrient absorption, bad digestion can lead to acid reflux, indigestion, irritable bowel disease, and other uncomfortable conditions. It can also have a direct impact on the nervous system, emotional health, immunity, and hormones. In other words, nutrition offers a bounty of health opportunities.

If we take care of the center, the rest will quite often take care of itself.

THE IMPORTANCE OF BACTERIA

We’ve been trained to believe that bacteria are the enemy. We see this in our overreliance on antibiotics and antibacterial soaps, and our sometimes obsessive focus on cleanliness. While this phobia can be justified by some dangerous bacteria—E. coli, Staphylococcus, and Salmonella, to name a few—we should never forget the crucial role friendly bacteria play in maintaining our health.

Humans and the bacteria that inhabit our guts have developed a symbiotic relationship over thousands of years. We provide them with a home, and they help us with digestion, immunity, and other functions. They manufacture vitamins, boost immune cells, and prevent us from absorbing harmful pathogens.

TOP FOODS AND SUPPLEMENTS FOR DIGESTION

Given that good digestion and good bacteria protect against disease, it only makes sense to ensure that we’re getting supplements and foods that enhance and support these two features.

PROBIOTIC AND PREBIOTIC SUPPLEMENTS support the growth of healthy bacteria in two critical ways. Probiotics provide live strains of friendly bacteria that are crucial to digestive, immune, and neurological health. Prebiotics (food for probiotics) ensure that friendly flora have a nourishing environment in which to thrive.

DIGESTIVE ENZYMES support digestion and help improve nutrient absorption. In addition, enzymes, which break down proteins and other nutrients into smaller parts, increase digestive capacity. For best results, use a combination enzyme formula with protease, lipase, amylase, and other enzymes.

ZINC is a critical nutrient required to make many digestive enzymes. It is also involved in hormone regulation, immune health, and neurological function.

HERBS can also play a role in digestion. Here are a few of my favorites for better digestion:

Chinese Cardamom increases antioxidant levels, and supports immunity and digestion.

Cinnamon soothes discomfort, improves digestive capacity, boosts immunity, and balances blood sugar.

Ginger Root improves digestion, reduces inflammation, increases antioxidant levels, and boosts immunity.

Chamomile and Mint are especially comforting for the stomach and contribute to healthy digestion. They ease stomach irritation and relax the smooth muscles of the digestive tract.

FISH OIL reduces inflammation and helps heal the gastrointestinal tract; improves nutrient absorption; balances hormones; bolsters neurological function; and boosts immunity.

FIBER keeps things moving, which prevents the colon from collecting toxins that can cause disease. Fruits, such as prunes, and gluten-free grains, such as quinoa, legumes, and flax seeds, all contain ample amounts of healthy fiber.

CULTURED, FERMENTED FOODS are rich in digestive enzymes and probiotic bacteria that can help improve digestive function. Some examples are sauerkraut, kefir, and apple cider vinegar.

ALKALINE FOODS: One of the most common digestive complaints is an overly acidic stomach. An ideal way to neutralize acidity is to eat more alkaline foods. The body has mechanisms to restore alkaline/acid levels, but a chronically acidic state can tax these mechanisms and impair digestion.

Alkaline foods include kale, kelp, spinach, parsley, broccoli, and sea vegetables.

Keep in mind that in many cases, too much stomach acid is due to a hydrochloric acid (betaine HCL or HCL) deficiency. Low HCL causes food to stagnate in the stomach, resulting in acid reflux and a feeling of hyperacidity. Taking digestive enzymes that contain HCL can help. You can also find HCL as a single supplement. Take with meals.

FOODS TO AVOID

Some foods are notorious for causing digestive discomfort, and eating them can lead to long-term digestive problems.

Dairy is one of the top offenders because it’s simply difficult to digest. Specifically, the lactose found in dairy products contributes to gas, bloating, diarrhea, and digestive dysfunction, especially in people who have trouble metabolizing the enzyme. One way to get the nutrition of dairy without the gas and bloating is with yogurt or kefir, which are easier on the digestive tract.

Gluten-containing foods, such as wheat, barley, and rye, can interfere with digestive capacity. They have also been found to contribute to inflammatory conditions, heartburn, autoimmune disorders, neurological and behavioral issues, skin diseases, osteoporosis, chronic fatigue, and other conditions.

If you have chronic digestive or immune issues, it’s possible that you may have a gluten sensitivity or even celiac disease, an autoimmune condition in which any intake of gluten damages the intestinal lining. Interestingly, a strict gluten-free diet can clear up symptoms even in people who have tested negative for gluten intolerance or celiac disease.

Processed food, with its artificial ingredients, can definitely cause digestive problems. Sodas, coffee, alcohol, and certain pharmaceutical drugs can kill beneficial bacteria and lead to an overly acidic pH. Avoiding these substances can improve digestive health significantly.

BY ISAAC ELIAZ, MD, LAc, MS, is an integrative medical doctor, licensed acupuncturist, and researcher with more than 25 years of experience based in Santa Rosa, Calif. Visit him online at dreliaz.org.

DIGESTIVE TUNE-UP CHECKLIST

It’s not enough to change what we eat; we must also address how we eat. Late meals, rushed eating, and stress—along with a poor diet—can contribute to digestive issues. Simply taking time to slow down and chew thoroughly can improve digestive health and relieve tension. To support digestive health:

√ Avoid eating anything two to three hours before bedtime.

√ Have yourself tested for common food allergies and sensitivities.

√ Avoid sodas, and drink plenty of filtered water and herbal teas to stay hydrated, instead. Many experts assert however, that it’s important to obtain hydration between meals, as too much water during a meal can dilute digestive fluids.

√ Take a daily supplement that helps enhance digestive function. One product to try: The Vitamin Shoppe Digest Extra. See products to the right for more suggestions.

√ Find healthy ways to relieve stress, such as meditation, exercise, and laughter.

√ Practice yoga: it will improve your digestion and reduce stress.

√ Limit your intake of over-the-counter and prescription drugs.

√ Reduce the amount of caffeine and alcohol you consume. They can both damage friendly digestive bacteria.

OUR PRODUCT PICKS:

WORLD NUTRITION Vitälzym provides a broad range of enzymes and features an enteric-coated gel capsule to ensure enzymes are not destroyed by stomach acids.

NATURE’S SOURCES AbsorbAid Platinum Super Digestive Blend delivers 100% vegetarian plant enzymes that aid in digestion and help prevent stomach distress.

RENEW LIFE Ultimate Flora Critical Care, boasting a 50 billion Bifido bacteria count, is recommended for people with particularly troublesome digestive tracts.

Close your eyes and take a whiff. In an instant, the mere scent of lavender can transport your mind to a fragrant field of purple blooms that can calm your spirit with every breath. Reputed by some to restore the soul, lavender’s heady scent has made it the most popular aromatherapeutic herb on the planet.

Lavender’s therapeutic benefits are more than just perception. Used to create essential oils, lotions, sprays, and infusions, lavender has been clinically shown to create physiological changes that induce relaxation. One trial, reported in the 2005 annual report of the Cyclotron and Radioisotope Center at Tohoku University in Japan, found that sniffing lavender created positive changes in heart rate and brain function among 10 healthy young women. Lavender has such a pronounced effect on stress and anxiety that other clinical trials suggest that its aroma can reduce the intensity of pain, ease pre-test jitters in graduate students, and even alleviate stress-related endothelial dysfunction (a leading contributor to atherosclerosis) among night-shift workers.

One recent 12-week Taiwanese study of 67 middle-aged women with insomnia found that those who received lavender therapy (inhaled lavender essential oil)for 20 minutes twice a week experienced significantly better sleep quality than those in a control group. Other studies have found that lavender can be used to treat post-operative pain, respiratory ailments, fever, headache, skin problems, and even muscle pain.

But sniffing the sweet scent isn’t your only option. Taking lavender orally has also been shown to reduce tension and stress. A 2012 review of seven clinical trials that appeared in the journal Phytotherapy concluded that oral supplementation with lavender reduced feelings of anxiety and stress. Another multi-center study published in the same journal found that supplementing with 80 mg of lavender extract for six weeks was just as effective as low-dose lorazepam (a prescription anti-anxiety drug) in people with generalized anxiety disorder.

The good news is that you needn’t be stressed out or suffer from an anxiety disorder to benefit from a daily dose of lavender. Incorporating the herb into your everyday routine is an easy way to maintain a calm countenance, no matter what life throws your way. Light a lavender-scented candle to help you unwind after work, or spritz some lavender essential oil on your pillow to help you drift off to dreamland. Soak in a tub with lavender bath salts. Treat yourself to a cup of lavender tea whenever you need a bit of inner nirvana, or try adding some of the aromatic petals to your favorite recipes for a pleasing and unusual bite.

Lavender Tea

Prepare lavender tea using 1 to 2 Tbs. of whole, dried flowers for each cup of boiling water. Steep for 10 to 15 minutes, then strain before drinking.

Awesome Blossoms

Cooking with fresh or dried lavender

A member of the mint family, lavender has a sweet, floral flavor with citrus undertones that can replace rosemary in most recipes. The buds can be used either fresh or dried—but be aware that the flower’s potency increases when dried, so use about a third less. Here are some delicious ideas to get you started:

• Use the spikes or stems for making fruit kabobs. Simply thread your favorite fruit on the stems and grill.
• Garnish your favorite cake or cupcakes with a sprinkle of lavender buds.
• Fold the dried blossoms or lavender sugar (see recipe below) into the batter when making scones or biscuits for shortcake.
• Make everyday ice cream special with a scattering of lavender.
• Replace regular sugar with lavender sugar when baking.

To make lavender sugar: Add dried lavender, tied in a muslin bag, to a jar of sugar or sugar alternative such as xylitol (bury the bag in the sugar). Tightly cap lid. After about a month, remove the bag and you’ll have lavender-infused sugar. Add it to coffee, tea, or baked goods for a subtle hint of lavender flavor.

GOOD BUYS …

1. NATURE’S WAY CalmAid softgels with lavender essential oil have been clinically proven to reduce tension and stress.

2. RUNA Sage Lavender Guayusa Tea blends organic sage, lavender, and antioxidant-rich guayusa leaves for focused energy without jitters.

3. RISHI TEA Organic Earl Grey Lavender Tea combines the soft floral aroma of lavender with the full-bodied flavor of Earl Grey tea.

Like a lot of folks, you probably can’t stand fleas and ticks. But you may not be any fonder of the toxic chemicals used and recommended by veterinarians.

While spot-on and oral medications are attractive for their convenience, they’re not great for your pet. The U.S. Environmental Protection Agency (EPA) reviewed thousands of complaints from consumers about the adverse effects of flea and tick products on their pets—from hair loss at the application site to severe illness and death. Every EPA-approved product had caused harm. New labeling standards were subsequently issued, but the real problem—the toxic ingredients—were left unchanged.

Flea and tick collars don’t work, and can cause skin irritation and hair loss.

The safest flea and tick control methods are actually the simplest and most old-fashioned.

1. Maximize overall health.

A healthy pet is far less attractive to pests; so first and foremost, feed a natural diet. For our carnivorous cats and dogs, the best option is a raw meat diet using fresh, organic ingredients. Use a balanced recipe or a complete commercial food. If raw isn’t on the menu, get the best quality food you can. Supplement with omega-3s, digestive enzymes, and probiotics that are specially formulated for pets; and add extra B-vitamins to any diet (fleas and ticks don’t like the taste). Brewer’s yeast is a great source that animals like.

2. Reduce exposure.

The more time animals spend outside, the more opportunity pests have to latch on.

3. You are your pet’s No. 1 defense.

Nothing beats performing a daily exam of your pet for fleas and ticks. Ticks can infect a dog or cat with a host of diseases such as Lyme disease, which can also be transmitted by fleas and mosquitoes. They prefer attaching themselves to moist, warm areas of the body, but they might be found wandering anywhere on a dog prior to feeding.

If you find an attached tick, don’t use matches, petroleum jelly, or caustic products—they will only cause it to burrow deeper. Don’t squeeze the tick’s body; and avoid touching it with your hands. Use tweezers to grasp the head as far down as possible, and pull straight up, gently, until it releases. Drop ticks into a container of isopropyl alcohol to kill them.

For fleas, use a fine-toothed flea comb to check for fleas and flea dirt; have a container of warm soapy water standing by to rinse the comb and quickly drown the fleas. Fleas are annoying and persistent. For every adult flea you see, there are dozens of eggs, larvae, and cocoons concealed in carpets, pet bedding, and furniture. You must treat your home, yard, and pet to get ahead of fleas; just treating your pet or the house won’t do it.

Outside, keep grass mowed and shrubs trimmed (this will also discourage ticks). Sprinkle diatomaceous earth under bushes, decks, and any other spots where your pet likes to hang out. Beneficial worms and insects like ladybugs will also help keep fleas and their larvae in check.

In the house, vacuum frequently, and discard the bag or clean the canister immediately so fleas don’t hop back out. Wash pet bedding at least weekly. You can also use diatomaceous earth or boric acid products on carpets and furniture to dry out flea eggs and prevent future generations from hatching.  If you use a natural flea powder, work into carpets and cloth items thoroughly, then vacuum to prevent airway irritation to people and pets.

4. Bathe pets weekly.

In severely infested areas, bathe your pet weekly with a natural repellent soap such as Organix South Theraneem Pet Shampoo. Herbs like fleabane and neem are great adjuncts to bath time. Soap up around the neck first, to prevent the nasty critters from escaping up to the head. Leave the lather on for a few minutes, then rinse well. Shampoos won’t repel fleas; they only work on fleas that are already on your pet.

If fleas and ticks are seasonal in your area, start your preventive routines early. If you’re in a year-round area, never let down your guard! It’s well worth the effort to keep your pets and family safe and comfortable.

Jean Hofve, DVM, is a veterinary consultant and co-author of The Complete Guide to Holistic Cat Care.

Among the many nutrients we depend upon, these are likely the most underrated and underused.

Most Overlooked Vitamin

Many of us lack vitamin D because of too little sun exposure and not enough cold-water fish in our diets, and the consequences can be deadly. One study found that low levels of vitamin D increase risk of death from any cause by 26 percent.

There isn’t one telltale symptom of insufficient vitamin D, but these are some possible signs:

• A tender shin bone. If you gently press on your shin bone and it feels extremely tender, this could be a sign of softening of the bones, technically known as osteomalacia, due to lack of vitamin D.
• General aches and pains for no apparent reason.
• A depressed mood.
• Susceptibility to colds, flu, or pneumonia.
• Being overweight.

Key Missing Mineral

Magnesium is essential for more than 300 different biochemical reactions in the body, but government surveys show that many of us aren’t getting enough. Symptoms can range from irritating
PMS or muscle spasms to insomnia, heart disease, depression, and anxiety.

Even a seemingly perfect diet doesn’t guarantee adequate amounts, because food is grown in mineral-depleted soils. For example, collard greens—vegetables that should be a rich source—contain 85 percent less magnesium today than in 1975. Birth control pills and stress deplete the mineral.

Beware of Calcium Overload

Lack of magnesium can cause a calcium overload, contributing to some forms of arthritis, kidney stones, osteoporosis, and calcification of the arteries. According to Carolyn Dean, MD, ND, and author of The Magnesium Miracle, an ideal diet should contain equal amounts of calcium and magnesium, as it did in the days of cavemen. But today, calcium intake is between five and fifteen times that
of magnesium.

How Much Do You Need?

Vitamin D: Using your weight, you can customize your vitamin D dose, according to James Dowd, MD, author of The Vitamin D Cure. Based on an examination of all the available vitamin D research and many years of testing patients’ vitamin D levels, Dowd recommends an average of 20 IU per pound of body weight for Caucasians and 25 IU per pound for those with darker skins. As a guide, most physicians who are trained in nutrition recommend 1,000–2,000 IU daily, but also recommend getting blood levels tested.

Magnesium: The government-recommended daily amount is 420 mg for men and 320 mg for women, but individual needs vary. Too much, especially if taken all at once, can have a laxative effect. Carolyn Dean, MD, ND, recommends starting with 150–200 mg daily and building up to 400 mg once or twice per day—until your bowel movements are comfortably loose. As an alternative to pills, a naturally flavored, powdered form can be mixed in your water bottle. Soaking in a bath with Epsom salts is another way to absorb magnesium.

Eat Up!

In addition to supplementing with vitamin D and magnesium, you can also boost your intake of these nutrients through diet. Here are the best food sources of vitamin D and magnesium, respectively.

Vitamin D-rich Foods:

• Salmon
• Sardines
• Goat’s milk
• Cow’s milk (from grass-fed cows)
• Eggs
• Shiitake mushrooms

Magnesium-Rich Foods:

• Roasted pumpkin seeds
• Almonds
• Firm tofu
• Baked halibut
• Cooked oatmeal
• Shrimp

If you want more information about your favorite foods or a specific nutrient, visit whfoods.com (The World’s Healthiest Foods). This is one of the best online resources for trustworthy nutritional information.

Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997.

Our Product Picks:

NATURAL VITALITY Natural Calm (shown here in Raspberry-Lemon flavor) provides magnesium in a highly absorbable, water-soluble, ionic form that is immediately available to the body. Just mix with water. Also available in convenient individual travel packets.

THE VITAMIN SHOPPE Liquid D3 supplies 5,000 IU of vitamin D3 with just 5 drops. Mix into water or juice, or take with food.

HIS: Hey guys—check out these quick and easy strategies for he-man health at every age.

If you’re like most men, talking about health isn’t a top priority. In fact, it probably falls somewhere down the list after work, women, and how well your fantasy baseball team is doing this season. But paying attention to your health—and taking a few simple steps to make it better—can pay big dividends for you energy levels, your performance at work and at play, and yes, even your sex life.

Is your ticker a timebomb?

According to the American Heart Association, one in three men suffer from some sort of cardiovascular disease. You can avoid becoming a statistic, starting at the dinner table. Swap out that greasy burger for 4-6 ounces of heart-healthy salmon. And ditch the fries in favor of steamed or grilled veggies seasoned with herbs. And adding a glass of red wine to that healthy meal can give you a dose of cardiovascular-friendly resveratrol. Just don’t overdo it. Studies show that any more than two glasses per day actually undermine the benefits.

Supplements can boost heart health, too. Take a look:

Fish oil is high in omega-3 fatty acids, which studies show can enhance all facets of heart health. A recent research review in the journal Atherosclerosis concluded that supplementing with omega-3s can significantly improve how well your arteries function. Other studies have found that fish oil helps maintain healthy cholesterol  levels and reduces low-grade inflammation that can lead to atherosclerosis.

Coenzyme Q10 (CoQ10) is another essential nutrient for a healthy heart. Research shows that it can improve energy production in heart cells, inhibit blood clot formation, and act as an antioxidant. Yet your natural CoQ10 levels take a nosedive as you age, and statin drugs can reduce levels even more. The problem is, supplemental CoQ10 isn’t well absorbed by the body. The fix? A more bioavailable form known as ubiquinol that is eight times more absorbable than traditional CoQ10 supplements.

Aged garlic extract (AGE) is another heart-healthy supplement that should be in every man’s toolkit. New findings confirm that AGE can reduce arterial calcification, lower blood pressure, improve the elasticity of blood vessels, clear arteries of deposits, help maintain a healthy cholesterol profile, act as a natural blood thinner, and increase blood flow. Worried about garlic breath? Don’t be. Aging the garlic removes the pungent odor found in other types of supplemental garlic.

Searching for Superman

Have you noticed that you’re just not the powerhouse you used to be? When it comes to strength and muscle mass, time can be your enemy. Spero Karas, MD, assistant professor of orthopedics at Emory University, says that testosterone maxes out during your teens and plateaus during your 20s. After that, your natural testosterone levels start to decline. But you can boost your levels with strength training and smart supplementation. New evidence in the European Journal of Applied Physiology found that a daily dose of 50 mg of DHEA combined with high-intensity interval training increased free testosterone levels in a group of young and middle- aged men. DHEA is a hormone produced by the adrenal glands that declines with age, and it’s available in supplement form. As a bonus, a Japanese trial found that just 25 mg of DHEA led to gains in heart health by improving arterial flexibility after just four weeks.

During the first weeks of a new training regimen, strength gains come from the recruitment of new muscle fibers. Adding protein to the equation enhances this effect. According to researchers at Northern Illinois University, to max out muscle protein synthesis, eat or drink a bar or shake with at least 20 gm of whey protein and a fast-acting carb like maltodextrin within 30 minutes of your workout.

Below the belt

While testosterone is necessary for muscle strength and body composition, this manly hormone can cause prostate enlargement when it’s converted into dihydrotestosterone (DHT). This is a common problem for men over age 40—and it’s one reason the odds of an enlarged prostate (technically called benign prostatic hyperplasia, or BPH) become much greater as you age. In fact, 50 percent of all men will experience BPH by the time they hit their 60th birthday.

As the prostate gets larger, it puts pressure on the urethra, eventually causing a number of uncomfortable and inconvenient urinary problems. Fortunately, relief for mild-to-moderate BPH may be a simple as supplementing with the herb saw palmetto. In one study of 110 men, Saw Palmetto decreased night-time urination by 45 percent, increased urinary flow rate more than 50 percent, and reduced the amount of urine left in the bladder after urination by 42 percent. It’s no wonder this herb works so well. Like the BPH drug finasteride, saw palmetto inhibits 5-alpha-reductase, an enzyme that converts testosterone to DHT.

Prostate problems not only interfere with urinary function, they can put a serious crimp in your sex life. An enlarged prostate can, by itself, interfere with sexual function—and many of the drugs used to treat the condition have been linked to erectile dysfunction (ED). Conditions that reduce blood flow, including atherosclerosis and diabetes, can also lead to ED.  But before you reach for that little blue pill, consider a more natural approach.

Dilation of the blood vessels necessary for a normal erection depends on nitric acid—and nitric acid formation depends on the amino acid L-arginine. New evidence in the journal Phytotherapy Research found that combining 690 mg of L-arginine with 60 mg of antioxidant-rich pine bark extract Pycnogenol improved the quality of erections as well as overall sexual satisfaction after just eight weeks.

You can also keep the fires burning with the herb Maca. During one clinical trial, Italian researchers discovered that supplementing with maca boosts both erectile function and libido in men with mild ED. Another study in the Journal of Ethnopharmacology found that maca not only amped up sexual desire, it also enhanced athletic performance.

If you’re looking for a better sexual experience and don’t suffer from prostate problems, consider Tribulus Terrestris. This herb’s main claim to fame is its ability to boost testosterone levels. This, in turn, can enhance your performance in both the gym and the bedroom. But this herb also relaxes smooth muscle, allowing more blood to flow into the penis. A handful of human studies suggest that tribulus’ pro-erectile properties can help men conquer ED safely and effectively.

Hers: Natural strategies can help you sidestep some common health concerns

Fight UTIs

Urinary tract infections (UTIs) are caused by bacteria that enter the urethra and spread to the bladder. If you have a UTI, the best way to get rid of it is to neutralize the bug that’s responsible—usually E. coli.

D-Mannose. One of the best agents for eliminating UTIs caused by E. coli is D-mannose. This natural substance prevents E. coli from binding to the bladder wall. This bug has tiny “fingers” that clutch and hang onto the cells of the bladder wall. D-mannose sticks to the E. coli even more tenaciously than the E. coli stick to the bladder wall, however, and the result is that E. coli/D-mannose complex gets flushed out through urination. D-mannose comes in capsules and powder form.

If you’re taking D-mannose and don’t experience complete resolution of symptoms within 48 hours, see a doctor immediately; you definitely don’t want the infection progressing to the kidneys.

Cranberry. Cranberry juice is often recommended for UTIs. However, the fructose in cranberry juice can irritate the urinary tract. Some women find it helpful to avoid fruit altogether. Try cranberry tablets or powders instead.

Celebrating Menopause

As hormone levels shift and change—leading to sometimes dramatic physical changes—many women come to consider menopause as a condition simply to be “dealt with.” Instead, celebrate the passage into the next phase of your life with supplements that support your body into a more harmonious transition.

Maca Root. Maca can effectively treat many discomforts of menopause, including anxiety, depression, and loss of libido. In one study, 3.5 grams per day of maca reduced anxiety and depression, and helped treat sexual dysfunction in women.

Soy Isoflavones. Soy is rich in isoflavones (phytoestrogens), plant compounds that are very similar in structure to estrogen. A number of clinical studies have found that soy isoflavone supplements were significantly more effective than a placebo in reducing the severity and frequency of hot flashes.

Red Clover. Like soy, red clover is naturally rich in isoflavones. In one study, women who took 80 mg of red clover showed a 60 percent reduction in hot flashes. The herb also helps to reduce anxiety and depression.

Omega-3 Fats. In one study, women who took omega-3 fats had a decrease in the frequency of hot flashes. Other research shows that omega-3 fats eased psychological distress and depressive symptoms often experienced by women during menopause.

Black cohosh, like red clover, is rich in phytoestrogens that may ease both immediate and long-term effects of menopause. In one study, black cohosh was as effective as estrogen and superior to placebo in decreasing hot flash symptoms.

Relief from PMS

Premenstrual syndrome (PMS) affects 30–40 percent of women. One of the best natural ways to relieve symptoms? vitamin B6. This vitamin may work in part by boosting the accumulation of magnesium within cells (magnesium deficiency has been implicated as a contributor to PMS). Studies show that women taking a supplement containing high doses of  magnesium along with B6 experience a substantial reduction in symptoms. Recommended daily dosages are 25–5 0 mg of B6 and 300–450 mg of magnesium.

Love Your Heart

According to Harvard Women’s Health Watch, nearly 43 million women in the United States have some form of cardiovascular disease. Heart disease is the leading cause of death among women, killing nearly 422,000 each year—six times more than breast cancer.

The good news is that the risk factors are almost all improved by healthy lifestyle choices. Smoking, poor diet, physical inactivity, obesity, high blood pressure, and diabetes are the major risk factors.

Mark C. Houston, MD, author of What Your Doctor May Not Tell You About Heart Disease, recommends the following for people who want to prevent heart disease. “Omega-3 fatty acids are No. 1,” says Houston. “I also strongly recommend  vitamin K2 (use the MK-7 form), garlic, resveratrol, CoQ10, alpha lipoic acid, selenium, vitamin D, vitamin E (gamma delta tocotrienols), D-ribose, L-carnitine, curcumin, N-acetyl cysteine, and glutathione.” Additionally, Houston recommends a low-sodium/high-potassium and high-magnesium diet, as well as a diet high in fruits, vegetables, healthy fats, lean meat, fish and wild game, and limited in carbohydrates.

—Emily A. Kane, ND

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WAKUNAGA KYOLIC Prosta-Logic supports healthy prostate function with Aged Garlic Extract, saw palmetto, and other proven herbs.

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What do Brad Pitt, Ellen DeGeneres, Bill Clinton, and Betty White all have in common? They’re all vegetarians.

Betty is a little different from the others, in that she hasn’t eaten meat, fish, or poultry for about 30 years. The others have adopted animal-free diets more recently, but they go a step further by being vegans. That means foregoing all foods that come from animals or insects, including dairy, eggs, honey, and anything that contains even a trace of these. Many vegans also avoid all other types of animal products, such as leather shoes, clothing or furnishings made with wool, silk, or animal skins, and household products such as furniture polish with beeswax.

Celebrities aside, about 4 percent of American adults are vegetarians, and about one-quarter of those are vegans, according to the latest poll by The Vegetarian Resource Group (vrg.org), which asked more than 2,000 people about their eating habits. However, it’s estimated that nearly half of us eat meatless meals some of the time, and vegan diets are growing in popularity.

Concern for animals, the state of the planet, and one’s own health are the main reasons for adopting a vegan or vegetarian diet. Aside from Betty White’s testament of high energy and good health, research involving more than 140,000 North American and British adults has shown that vegetarians may live up to seven years longer; have up to one-third less heart disease and diabetes; and suffer fewer cancers. Although more research is needed, these benefits may be more pronounced among vegans. But there’s a right and wrong way to forgo animal foods.

Healthy Vegan Alternatives

“The biggest pitfall is not planning what you’re going to eat,” says Melissa Costello, certified nutritionist, author of The Karma Chow Ultimate Cookbook, and personal chef to vegan fitness guru Tony Horton, creator of the popular P90X workout DVDs.

“People want convenience and turn to processed foods,” she says, “because they are looking for a familiar taste.” Relying on pasta or vegan pizza are common mistakes. “Don’t be afraid to try new things,” she says.

In addition to plenty of fresh vegetables, beans, and coconut, rice, almond, or oat milks, these are Costello’s four favorite vegan alternatives:

1. Tempeh

A high-protein meat substitute made of soybeans fermented with grains, such as rice or millet, tempeh is less processed, more nutritious, and easier to digest than tofu, says Costello. It takes on the flavor of whatever it’s cooked in and is very easy to prepare. She recommends:

1. Using an 8-ounce block of tempeh, cut one-half for a man or one-quarter for a woman.
2. Steam it for 7 minutes to “open up the pores,” so that it will absorb more flavor.
3. Pour marinade (any that you would use with beef) over the tempeh and let it soak at room temperature for 20-30 minutes.
4. Bake for 15-20 minutes in a 350-degree oven, or grill or pan fry.

2. Quinoa (shown at top)

Although it looks like a grain, quinoa is really a seed and a good source of plant protein. Cook a batch, per package directions, and keep it handy in the fridge for up to 4 or 5 days. Eat it for breakfast, hot or cold, with fruit and/or a few nuts, or for lunch or dinner, with salad or vegetables. A typical serving is ¼–½ cup.

3. Vegan Butters

Instead of actual butter, use coconut oil for cooking. Many people also like it on toast. Avocado and nut and seed butters make great buttery spreads and all these contain healthy fats.

4. Vegan Parmesan

Nutritional yeast (in flakes) has a cheesy flavor. Costello recommends sprinkling it on popcorn, pasta, and salads in place of  Parmesan. Or, to make a more crumbly “cheese,” grind a half-cup of walnuts in a food processor or blender with nutritional yeast and sea salt, or add curry or cayenne for more kick.

Top Nutritional Mistakes

“It’s important not to be overly restrictive, not to eliminate whole categories of foods,” says Virginia Messina, RD, MPH, a leading nutrition consultant specializing in vegan and vegetarian diets, a long-time vegan, and author of Vegan for Life and other books. Eliminating nuts, seeds, and avocados in a misguided attempt to cut back on fat, she says, is a common mistake. Other ones are eating too much starchy food, such as pasta or white rice, or too much cheese (among vegetarians, not vegans) in place of meat.

A healthy vegan diet should provide enough iron, she says. Beans are a great source: ½ cup, depending on the type of bean, contains almost as much iron as 3 ounces of meat (Note: beans have a different form of iron than meat called non-heme iron.) Compared to vegans, vegetarians who eat dairy products are more likely to lack iron, says Messina, because dairy blocks absorption of iron from plant foods.

For calcium, eat plenty of leafy greens, especially collards and kale, and almond butter, tahini, and fortified juices. Tofu with calcium sulfate is another source.

Packaged veggie “meats” are processed foods, Messina points out, but are a convenient way to transition to a plant-based diet. Whole, unprocessed foods should be the goal for the long haul.

However, says Messina, vitamin B12 is quite likely to fall short in a vegan diet, and it’s best to take a supplement daily in a chewable or sublingual form, as B12 may not be well absorbed through the stomach. And, if you don’t eat ¼ tsp. of iodized salt daily, take 90 mcg of an iodine supplement (found in many vegan multis), two or three times per week.

A healthy vegan plate, says Messina, should look like this: Half filled with a variety of non-starchy vegetables (one-third of this can be fruit), just less than one-quarter each of whole grains and legumes, and some nuts (½ cup), seeds (2 Tbs.), or avocado (¼ cup).

“It’s not too difficult to meet nutrient needs as a vegan,” she says. “It’s just different.”

Better Bean Digestion

When switching from animal to plant foods, beans should be a staple. But they can be difficult to digest and cause gas, if your body isn’t used to plenty of fiber. Here are a couple of tips to avoid problems:

Cook with seaweed: Julie Morris, vegan chef, recipe developer, and author of Superfood Kitchen: Cooking with Nature’s Most Amazing Foods, recommends adding seaweed to the water when cooking dried beans. For one pot, add a couple of strips of dried kombu or wakame, and remove them when the beans are cooked. These seaweeds are tough and won’t break or dissolve but will add flavor, iodine, minerals, and enzymes that help you digest the beans.

Take digestive enzymes: Ashley Koff, RD, who works with many celebrities and leading integrative physicians, calls digestive enzymes “Your personal assistant for the digestive tract.” Take enzyme supplements (from plant sources) with your first few bites of a meal. For tummy upset or bloating after eating, take them again while your system is still digesting food, up to an hour or two after the meal.

Vegan Supplements

• Look for vegan versions of these:
• Vitamin B12 in a chewable or sublingual form
• Multivitamin and mineral
• Omega-3 with EPA and DHA from algae
• Vitamin D3
• Probiotics (dairy-free)
• Digestive enzymes
• Greens such as spirulina, chlorella, and barley grass

Concentrated vegan food sources include these:

• Nutritional yeast flakes with B12
• Protein powders, including brown rice, pea, hemp, or soy
• Seeds with protein, fiber, and healthy fats, including chia, flax, and hemp

Rice Protein Matches Whey

In the first study to compare rice and whey protein, the two provided the same benefits during an eight-week weight-training program among 22 athletic young men. The study compared 48 grams of either an organic sprouted whole-grain brown rice powder or whey, and found no difference in benefits: enhanced recovery, reduced soreness, muscle growth, fat loss, and increased power and strength.

MAKE THIS:

Click here for the recipe Coconut Whipped Cream

Click here for the recipe Karma Burgers With Chipotle Mayo

Dry skin that feels tight, itches, and flakes isn’t pretty—and the cause could actually be an essential fatty acid deficiency. “The remedy is to oil your skin from within with the right kind of oils in the right ratio,” says Udo Erasmus, PhD, an authority on the effects of fats and oils on human health, and internationally renowned author of several books, including Fats That Heal, Fats That Kill.

Scientists have given essential fatty acids (EFAs) their name because your body must have them to survive, but it cannot synthesize them from any other substance you eat—hence, the name essential. There are only two kinds of essential fats: omega-3s and omega-6s. All other fats, such as omega-9s, are called non-essential because the body can produce them from sugars and starches.

“The proper ratio of essential fats is important to good health,” says Erasmus. “This isn’t usually achieved because the average Western diet is too high in omega-6s and dangerously low in omega-3s. The result of this imbalance of EFAs in the skin is dryness, dandruff, eczema, psoriasis-like skin conditions, acne, cracked heels, toxic deposits in the skin, skin damage, and increased risk of sunburn.”

Erasmus’ research indicates that the best results come consistently from plant oils blended in a 2:1 ratio of omega-3s to omega-6s. He suggests taking 1 Tbs. of a liquid EFA product per 50 pounds of body weight per day, mixed in food and spread out over the course of the day. Athletes can double the amount.

“Healthy skin needs omega-3s and -6s to form a barrier that prevents moisture from evaporating quickly,” notes Erasmus. “When you don’t get enough oil in your diet, the skin suffers. When skin gets enough oil through the diet, it becomes soft, smooth, and velvety. It also heals and recovers faster.”

Hot Topicals

Essential fatty acid supplements are easily damaged by light, oxygen, and heat—so topically, it’s best to go with other, less delicate types of fats and oils. “Topical body lotions, face creams, and oils need to be durable,” says Erasmus. “My favorite topical fats are pure coconut oil, shea butter, or lanolin.”

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Resveratrol, the key ingredient in red wine, gained notoriety a few years ago after several animal studies found that it extends life. Since then, more than two dozen human studies have shown that the supplement improves health in many ways.

“Resveratrol is a very powerful activator of our genes, which determine sickness or health,” says Joseph Maroon, MD, team neurosurgeon to the Pittsburgh Steelers and author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life.

Genes are not constantly active. “They sit there in our cells,” Maroon explains, “and do nothing until acted upon.” For example, if you eat a greasy burger, it triggers a mechanism that tells your genes to produce inflammatory agents. In contrast, if you eat a Mediterranean diet that includes plenty of fresh vegetables and healthy fats, it signals your genes to produce anti-inflammatory substances.

Just like a healthy diet, resveratrol activates genes in a positive way. More specifically, says Maroon, these are its key effects:

Calming Inflammation

Long-standing inflammation underlies many chronic conditions, including heart disease, stroke, arthritis, cancer, multiple sclerosis, and even weight gain. In arteries, inflammation causes platelets to accumulate and blood to clot, blocking blood flow and possibly leading to heart attacks or strokes.

Resveratrol has an anti-inflammatory effect. In a year-long Spanish trial, researchers compared the effects of resveratrol, a placebo, and a grape supplement that didn’t contain resveratrol on 75 people at high risk for heart disease. In the study, published in The American Journal of Cardiology, those taking resveratrol reduced inflammation by 26 percent as measured with high-sensitivity C-reactive protein tests, a standard medical tool to gauge chronic inflammation. Other risk markers were also substantially reduced. Neither the grape supplement nor the placebo demonstrated any beneficial effects.

This and other research has found that resveratrol may also protect the heart in another way: By reducing the stickiness or viscosity of blood, which can lead to dangerous clots.

Balancing Blood Sugar

Several studies have found that in type 2 diabetics and other people with abnormalities in blood sugar or insulin, resveratrol helps to restore normal function, which is the key to preventing or treating diabetes. In one study, published in the British Journal of Nutrition, researchers concluded that resveratrol improves insulin sensitivity, which enables blood sugar to be utilized for energy rather than accumulating in the blood and damaging arteries. And the supplement doesn’t reduce blood sugar that is at healthy levels.

Protecting Against Tumors

Animal studies found that resveratrol protects against growths that may develop into cancer, especially in the skin, colon, liver, and pancreas. And in cell studies, it has actually stopped the growth of cancer cells.

Enhancing Performance

Resveratrol may enhance physical and mental performance, according to a study at Marywood University in Scranton, Pa.

In a group of 51 sedentary people, researchers compared the effects of a placebo versus a supplement with resveratrol, grape extract, and quercetin, taken for three months. The supplement helped the heart work more efficiently during exercise and improved verbal memory.

Living Longer?

Studies show that resveratrol is a strong antioxidant, considered beneficial in protecting against premature aging and disease in general. In fruit flies, worms, fish, and mice, resveratrol has actually extended lifespan. Will it do the same for people? Because humans live much longer than the tested animals, it will take decades for scientists to reach a definitive conclusion. Meanwhile, human studies have shown that resveratrol supplements are safe and beneficial.

HOW TO BENEFIT

Consider resveratrol a basic daily supplement to stay healthy, alongside a multivitamin, recommends Maroon. Although there is no specific research-based dose, the most common daily amount ranges from 250–500 mg of trans-resveratrol, a form that is most effectively absorbed. As little as 8 mg daily has been found to be beneficial.

In one study, a 1,000 mg daily dose increased blood flow to the brain in the elderly. Daily doses up to 5,000 mg have been tested on people without any signs of toxicity, says Maroon. Resveratrol can be taken with or without food.

Food sources of resveratrol include red grapes, purple grape juice, peanuts, red wine, and some berries.

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