Negative Side Effects or Real Benefits?

Negative Side Effects or Real Benefits?

  • April 9, 2021

Chicago, IL, April 09, 2021 (GLOBE NEWSWIRE) — Vitaae is an advanced anti-aging nootropic product meant to improve mental cognition through its’ potent blend of clinically studied ingredients. Manufactured by SANE Labs, Vitaae is one of the safest and most effective nootropic compounds for enhancing memory, focus, learning, and overall cognition.

If you’re a student, an entrepreneur, or just someone who feels like they lost your mental edge, then Vitaae may be the perfect anti-aging clinical research nootropic formulation for you.

The opening review for the Vitaae product page is relatively simple. Chris P. asks if readers have ever gone into a room and forgotten why. If they have, he says that Vitaae might be for them. After all, the supplement may have improved Chris’ memory issues. The Vitaae supplement specially formulated to help people improve brain utilization, as well as “membrane turnover.” The creators of Vitaae say that their formula can help to maximize “mental clarity, deeper concentration, and better moods.” Perhaps most importantly, the supplement is purportedly capable of protecting “your most precious memories.”

The creators behind Vitaae blame many brain problems on something known as “leaky brain.” According to the official product website, a leaky brain contributes to a slower metabolism, brain fog, and lower energy. People struggling with leaky brains might even experience anxiety, depression, and mood swings. These are serious issues. We’d like to emphasize that people who have serious symptoms like depression, memory loss, and anxiety should consult their physician immediately. Supplementation is often a wise strategy to deal with these problems, but there is truly no substitute for a genuine evaluation by medical professionals.

It is impossible to evaluate any supplement without closely examining its core ingredients. The official website for SANE Vitaae clearly understands this important point; the product page explains that the formula is “clinically proven” to boost brain power and boost memory function. The key study cited on the product page is the “brain boosting fountain of youth” study, which found a few surprising things about the main ingredient used in Vitaae. Notably, the study found that using this ingredient resulted in a 90% decrease in “focus errors,” a 13.6% “increase in brain energy utilization,” and a 26% increase in “membrane turnover.” The membrane turnover is a literal “reversal of aging of your brain.”

Are you interested in trying Vitaae? There’s nothing more upsetting than slowly losing your memory, especially as you age. Serious problems with the brain should be addressed in a genuine medical setting. However, we do have reason to believe that some supplements, including Vitaae, may help to boost memory and brain power. Read on to learn all the key pieces of evidence about Vitaae.

What is Vitaae & How Does it Work?

SANE Vitaae is considered a “nootropic” supplement, sometimes referred to as “smart drugs.” However, there’s no prescription needed to take Vitaae, and it is completely safe using only natural, clinically studied ingredients.

The well-respected SANE Laboratories manufacture Vitaae. Their CEO, Johnathan Bailor, is a best-selling author, award-winning movie producer, and owner of 26 patents related to health and wellness. His work is even endorsed by doctors from the Harvard Medical School, John Hopkins, and Cleveland Clinic.

Through his extensive research, Bailor developed Vitaae to combat poor cognition and various products in the SANE Labs production line. So how exactly does Vitaae work?

Vitaae reduces inflammation in the brain, which slows down neural connections: A lot of your brain fog, poor concentration, and other cognitive decline types can be traced back to inflammation in the brain. Essentially, neurological (brain) inflammation slows down how fast the brain’s neurons can fire and make connections. This causes our normal cognitive functions like memory, focus, and learning to slow down.

Unfortunately, many brain inflammation found in adults can be directly linked to the natural aging process. As we age, our immune system weakens, making us more susceptible to inflammation and damage in our bodies.

Thankfully, Vitaae may help eliminate the brain’s inflammation, enabling the brain’s neurons to fire as quickly as they previously could when healthy. Besides, according to the SANE formulators, Vitaae helps protect the brain from future damage and inflammation by enhancing immunity.

Vitaae provides a boost in brain energy so the brain can operate more efficiently: Vitaae contains citicoline and CoQ10 – two ingredients that help stimulate “brain energy utilization” and sparks energy within the cells. In other words, both of these ingredients boost your energy levels and allow your brain to function better by supplying it with the energy source it needs.

Ingredients in Vitaae

Like all of the products made by SANE labs, Vitaae uses clinically studied ingredients to restore healthy cognition and boost your energy levels. In total, there are five ingredients in Vitaae, all of which are proven to support healthy cognition and overall health in various ways. These five ingredients are:

MagnaFolate C®: MagnaFolate C® is a patented form of folate that is more bioavailable (easily absorbed) by the body. Studies have found folic acid is crucial in DNA synthesis and protein synthesis. Low levels of folic acid can make the body more susceptible to illness and disease, and supplying the body with folic acid improves neural health and reduces inflammation-causing poor cognition.

Vitamin D: Vitamin D is an essential vitamin needed for neurodevelopment and proper brain function. Studies have found low vitamin D levels can cause poor cognition and lead to sickness and inflammation because of a weakened immune system.

Cognazin™ – Cognazin is a patented form of citicoline (a naturally occurring chemical in the body) that has been clinically studied and proven to support memory recall and brain function. It also has strong neuroprotective properties and supports cellular synthesis, brain energy levels, and concentration.

VitaalMind Proprietary Blend™ – The VitaalMind Blend contains omega 3 fatty acids, reducing inflammation and protecting the brain from future inflammation. SANE Labs also claims this blend has “the potential to help people with mood disorders” and quotes a Harvard Medical School study.

CoQ10 – CoQ10 is “the essential brain nutrient” that helps supply the body with energy, boosts your immunity, and provides antioxidant functions for the body. Vitaae uses a patented form of CoQ10 to boost bioavailability further so that you can feel the benefits even faster.

Benefits of Vitaae

Vitaae is one of the most revolutionary nootropic supplements on the market because it uses clinically studied ingredients. It is why tens of thousands of people rely on it every day to support their cognition and stop brain aging. Within weeks, you can experience these same benefits by taking Vitaae:

Improved memory recall: Memory recall requires that the neurons in the brain fire as quickly as possible. This process can be slowed or even stopped completely because of brain inflammation, which causes poor memory and forgetfulness. Vitaae uses several ingredients to help support faster neural connections to improve your memory recall.

Better focus & energy: CoQ10 and Cognazin help feed the brain with essential nutrients that supply the brain with plenty of energy. This helps support your focus, concentration, and overall productiveness throughout the entire day. This is why college students and business professionals find Vitaae so impressive and useful.

Better mood: Choline and Vitamin D are linked to a better mood because they help release pleasure chemicals in the brain like dopamine and serotonin. Vitamin D is beneficial because low vitamin D levels have been directly linked to depression, which is why many Vitaae users with depression have found the product to be a nice alternative to antidepressants.

Is Vitaae Safe? What are the Side Effects of Vitaae?

What separates Vitaae from other popular nootropic compounds is that not only is it effective – it is safe too. All of the ingredients in Vitaae have been thoroughly vetted through clinical research and are proven to be safe for both short-term and long-term use.

In general, there are no side effects while taking Vitaae. Some users may experience a slight headache or nausea while taking Vitaae, but these side effects are rare and mild. In general, any supplement can cause these side effects, and they are not exclusive to Vitaae.

SANE Labs also has a history of manufacturing safe, clean supplements free from stimulants, fillers, artificial ingredients, or dangerous chemicals. Their commitment to safety is unparalleled in the supplement industry, which is why you can rest easy knowing Vitaae is made with the best quality & safest ingredients.

If you still feel like Vitaae may not be safe for you, consult your doctor or a medical professional before trying the product. He or she should guide you and tell you whether this product is safe for you to take.

How Long Does Vitaae to See Results?

Vitaae has proven ingredients that can and will boost your cognition with continual use. However, Vitaae is not a miracle product that can deliver mind-blowing results overnight. It would be best if you gave the product some time to work before you make any judgment.

The manufacturer recommends you give the product a full 30 to 60 days before you make any judgment on whether the product is working for you. However, according to customer testimonials, many users saw results in as little as a few weeks. As they continued to use the product, they gradually saw more improvements each week.

We recommend that you listen to SANE Labs and take the product for at least 30 to 60 days before you make any judgment on whether or not it works. For the best results, 60 days is probably the best timeframe to measure any changes you may be experiencing.

Is Vitaae a Scam?

Although Vitaae is largely considered one of the best nootropic compounds on the market, many people still haven’t heard of the company behind the product. Therefore, they can’t tell whether or not Vitaae is a legitimate product or whether it’s just another supplement scam.

If this sounds like you fit the category of unsure, you can rest easy knowing that Vitaae is 100% legitimate, and here’s why:

Vitaae is formulated with clinically proven & patented ingredients: Many of the ingredients inside Vitaae are patented ingredients that are clinically proven to deliver some form of cognitive boost. In fact, all of the ingredients in Vitaae are clinically studied for both safety and effectiveness.

Vitaae is manufactured in the United States: Vitaae sources all of its’ products from the United States, and it makes its’ products here too. Vitaae is produced in an FDA-approved lab, which means it is produced under strict, clean manufacturing standards to prevent contamination.

Vitaae is 3rd party tested for potency and purity: Before Vitaae is shipped to SANE Labs, it is tested multiple times before, during, and after the manufacturing process to ensure that the safest, highest quality ingredients were included. Likewise, it is tested to ensure no contaminants found their way into the product during the manufacturing process.

SANE Labs has a stellar reputation and tremendous history: Many supplement companies come and scam consumers. SANE Labs has been around forever and has an incredible history of delivering quality products. They are arguably one of the most trusted companies in the supplement space and very transparent about all of their products.

How to Order Vitaae

If you’re ready to enhance your cognitive abilities today, then you need to head to the official website of SANE Labs and get your bottle of Vitaae while supplies last. On the website, you’ll see several purchasing options, with steep discounts given on the multiple bottle purchase:

  • One Bottle: $47 Each
  • Three bottles: $42/bottle – $126 total
  • Six Bottles: $33/bottle – $198 total

Best of all, no matter which package you select, you’ll receive an exclusive 365-day money-back guarantee from SANE Labs. If for any reason you don’t see results, aren’t satisfied, or feel you have no use for Vitaae any longer, you can contact SANE Labs and receive a full refund for your entire order – no questions asked.

Contacting the SANE Labs customer service desk can be done with a phone call or sending an email, 8 am to 5 pm EST Monday through Friday at:

  • Phone: (347) 979-1735
  • Email:
  • Company Address: SANESolution 60 W 2nd Ave #100 Spokane, WA 99201

No other supplement company comes remotely close to offering a guarantee like this, which is just another reason why SANE Labs is one of the supplement industry leaders.

Final Thoughts

There’s not much more to say about Vitaae. It’s one of the best cognitive enhancers on the market, with proven ingredients backed by actual science. Not to mention it is manufactured and sold by one of the most trusted names in the supplement industry.

Bioavailable Folate, Cognizin Citicoline, L-Carnitine, and MicroActive CoQ10 are the key ingredients of Vitaae listed on the official product description page. When used together in the right amounts, these ingredients can result in a number of potential benefits. “All-day cellular energy,” brain cellular synthesis, “increased focus,” improved weight loss, and improved mood are all results associated with the correct use of key ingredients in this formula. We do have reason to believe that this supplement might help consumers to improve overall brain power, brain function, and memory.

Please keep in mind that this is certainly no Limitless pill. If you are experiencing serious memory problems, no supplement is going to correct your brain’s trajectory along the path of aging. However, at least some evidence available online suggests that this formula might help people improve cognitive function and memory retention.

If you’re someone who feels like you’ve lost your mental edge, need to improve your performance, or want to enhance your focus and productivity, you need to visit the official website of Vitaae and order your bottles of the #1 natural cognitive enhancer today!

Official Website –

Contact Details: Sane Solution (Vitaae)


PHONE: (347) 979-1735


This product review is published by Marketing By Kevin. Marketing By Kevin reviews are researched and formulated by a group of experienced natural health advocates with years of dedication and determination to finding the highest quality health products and wellness programs available. It should be noted that any purchase derived from this resource is done at your own peril. It is recommended to consult with a qualified professional healthcare practitioner before making an order today if there are any additional questions or concerns. Any order finalized from this release’s links are subject to the entire terms and conditions of the official website’s offer. The researched information above does not take any direct or indirect responsibility for its accuracy.

Affiliate Disclosure:

The links contained in this product review may result in a small commission to Marketing By Kevin if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team and please know we only recommend high quality products. 


Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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What Is Nutritional Yeast? 3 Benefits and How to Use It

What Is Nutritional Yeast? 3 Benefits and How to Use It

  • April 8, 2021
  • Nutritional yeast consist of dead yeast cells and has a cheesy, nutty flavor. 
  • Nutritional yeast is high in protein, B vitamins, and other nutrients that boost your immune system. 
  • You can add nutritional yeast to eggs, nachos, pasta sauces, or sprinkle it on popcorn. 
  • Visit Insider’s Health Reference library for more advice.

If you’re looking for something savory and plant-based to top your pasta, eggs, or soup, consider adding nutritional yeast. It makes a great addition to a

vegan diet
thanks to its high protein and vitamin B12 content. 

“Nutritional yeast tastes very cheesy and nutty, making it a great cheese replacement for plant-based eaters,” Debra Shapiro, MD, a plant-based physician with a private practice. 

We spoke to experts about what this ingredient is, what the health benefits are, and how it can be prepared in your favorite dishes. 

What is nutritional yeast?

Nutritional yeast consists of dead yeast cells. That’s what differentiates it from the yeast used to bake bread, which is still active with live cells. 

There are two varieties of nutritional yeast — both you can purchase as a flaky powder: 

  • Fortified nutritional yeast, which contains added vitamins and minerals, such as vitamin B12, potassium, and folic acid to increase the nutrient content. 
  • Unfortified nutritional yeast, which only contains the vitamins and minerals naturally produced when the yeast grew in the production process, like iron, zinc, and vitamin B6.  

“Nutritional yeast is very popular among the vegan community even though yeast is a single-celled organism because it has no nervous system and is unable to experience pain, thus making it different from animal products.,” Rhyan Geiger, a registered dietitian and owner of Phoenix Vegan Dietitian says.  

In addition to being vegan, nutritional yeast is also gluten-free, Geiger says. 

Here, is the nutritional content of one serving of fortified nutritional yeast, which is about ¼ a cup:

Nutritional yeast is a nutritious food that boasts many health benefits. Here are three of them you should know of: 

1. Nutritional yeast is a complete protein 

“Nutritional yeast is a complete protein meaning it contains all nine essential amino acids that our bodies don’t make and must get from food sources,” Geiger says.

Amino acids are the building blocks for your body, and help your hair, skin, nails, and muscles grow. 

There are few plant-based complete protein options making nutritional yeast a crucial addition to a vegetarian or vegan diet. 

2. Nutritional yeast contains B vitamins

Nutritional yeast is rich in B vitamins. A ¼ cup serving contains: 

  • Thiamin (vitamin B1): 11.8 mg / DV: 980%
  • Riboflavin (vitamin B2): 9.7 mg / DV: 750%
  • Niacin (vitamin B3): 46 mg / DV: 290%
  • Vitamin B6: 5.9 mg / DV: 350%
  • Vitamin B12: 17.6 mcg / DV: 730%

“B vitamins help with metabolism by converting food into energy, creating new blood cells, and maintaining healthy brain cells and other body tissues,” Geiger says. 

While most vegans and vegetarians won’t have a problem consuming their B vitamins as they are prevalent in foods like legumes, leafy greens, and seeds they may struggle to get enough B12. 

That’s because vitamin B12 is most commonly found in animal products like meat and dairy. It is important for the production of red blood cells, which carry oxygen from our lungs to tissues throughout our body, and deficiencies are generally more common among the plant-based community

Most fortified nutritional yeasts contain up to 10 times the daily value of vitamin B12, making it an ideal source for vegans. Vitamin B12 deficiency can cause long-lasting neurological problems and diseases like dementia and difficulty walking.

3. Nutritional yeast may boost the immune system 

Thanks to it’s impressive nutrient profile, nutritional yeast may also boost the immune system.

One key nutrient that it contains is beta-glucan, a soluble dietary fiber, Shapiro says. A 2018 study found that participants who consumed beta-glucan from yeast had lower and less severe upper respiratory tract infections, suggesting that this nutrient supports immune function.

“It also contains vitamins and minerals, such as folic acid and iron, that feed our trillions of gut microbiota,” Shapiro says. The bacteria in our gut help regulate our immune system, thereby helping combat disease. 

Insider’s takeaway 

Nutritional yeast is a healthy, nutrient-dense protein that has all nine essential amino acids. It’s a great option for plant-based eaters looking to bump their vitamin B12 intake along with other B vitamins, such as folic acid and riboflavin. Consider adding nutritional yeast in your diet to support immune function and prevent disease, Dr. Shapiro says. 

Health benefits and nutritional information

Health benefits and nutritional information

  • April 8, 2021

Lychee is a tropical fruit with potential health benefits. It’s an excellent source of vitamin C and antioxidants.

It may also have anti-inflammatory and cardioprotective qualities, among other things.

Keep reading to learn more about the health benefits of lychee fruit, including its nutritional profile.

Lychees are the fruit of the evergreen tree Litchi chinensis, which grows in tropical and sub-tropical regions. China is the primary producer of the fruit, followed by India.

The history and cultivation of lychees go back as far as 2,000 B.C., according to Chinese records. The Chinese Imperial Court served it as a delicacy.

Lychee fruits have a tough inedible skin that is red or pink when ripe. The pale edible flesh inside surrounds an inedible brown seed.

People know Litchi chinensis by various names, including:

  • litchi
  • lychee nut
  • leechee
  • Chinese cherry

The fruit has a sweet floral flavor, and people typically eat it fresh or canned. Manufacturers use lychee to make ice creams, juice, and sauces. It is also available in some Asian supermarkets in dried form.

The nutritional content of raw lychee fruit per 100 grams (g) is as follows. A single lychee fruit is approximately 10 g.

100 g of lychee contains 95% of the daily vitamin C requirement for adult females and 79% of the requirement for adult males.

Lychee also contains smaller amounts of B vitamins and minerals such as magnesium and potassium.

Fresh lychee is a healthy choice to include towards the two cups of fruit per day that the Dietary Guidelines for Americans recommends. One cup of lychee equates to 190 g of fruit.

Consuming lychee canned in syrup, lychee juice, or lychee desserts, however, may take someone over the 10% of daily calories as added sugars limit that experts recommend.

A 2015 study indicates that lychee flesh is a rich source of plant compounds called proanthocyanidins. According to the study, proanthocyanidins may have the following health benefits:

  • antioxidant
  • anti-diabetic
  • anti-angiogenic, which means preventing tumors from growing blood vessels
  • anti-carcinogenic, which means inhibiting or preventing cancer
  • anti-inflammatory
  • cardioprotective

Proanthocyanidins are also present in other fruits such as apples, blueberries, and grapes.

According to a 2016 review, scientists have found beneficial effects of lychee extracts from various plant parts in both laboratory and human studies. The scientists found the extract inhibits cancer cells and viruses, protects the liver, and enhances exercise performance.

However, it’s important to note that someone may not get the same benefits from eating the fruits as scientists achieved with laboratory-produced extracts.

Another study indicated that lychee pulp, particularly the dried type, has anti-tumor properties. The authors concluded that dietary consumption of the fruit might be of great benefit.

Lychee may lower blood sugar levels.

In 2014, scientists investigating outbreaks of unexplained illness among children in India discovered that lychees were the cause. The malnourished children ate unripened lychees from an orchard. The combination of a compound in the fruit called hypoglycin A and low blood sugar caused acute neurological effects and even death.

People who are eating typical amounts of ripe lychees should be fine, but those who are on medications for diabetes should be cautious.

People who are taking the following drugs also should be cautious as lychee can interact with them:

  • anticoagulants such as warfarin or heparin
  • antiplatelet drugs such as clopidogrel
  • nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen
  • anticancer agents
  • antivirals
  • cardiovascular agents
  • cholesterol- or lipid-lowering agents
  • immune-modulating agents
  • pain relievers
  • herbal supplements such as Ginkgo biloba

There have also been some rare cases of people having allergic reactions to lychee fruit, as noted by an older study.

Fresh lychee counts towards the two cups per day of fruit that experts recommend. It is an excellent source of vitamin C and also contains fiber and other vitamins and minerals.

The plant compounds in lychee have antioxidant properties which are beneficial to health.

A person should avoid eating too many processed lychee foods or drinks as they contain added sugars. People taking medications should also check with their doctor before consuming moderate or large amounts of lychee.

The benefits of green space: Nature reduces stress, enhances creativity and even improves heart health

The benefits of green space: Nature reduces stress, enhances creativity and even improves heart health

  • April 8, 2021

Spring always brings a fresh sense of well-being with the opportunity to get outdoors. This year, spring has a particularly strong appeal as we struggle to emerge from a year of COVID-induced isolation and stress in our lives.

Turns out, if you’re looking for the antidote to the physical and mental duress imposed by the pandemic, or just ready to jump-start a healthier lifestyle, the science suggests that increased access to nature can provide you the edge to become more active and trigger a broad range of physical and mental health benefits. This includes interactions with nature in urban areas.

Physical health benefits of nature

According to the U.S. National Park Service, exercising in nature leads to greater health benefits than performing the same activity indoors, and individuals are more likely to repeat being physically active when the exercise is performed in a natural environment. The NPS further indicates that a 30-minute visit to a park can improve heart health, circulation and lower cholesterol, blood glucose and blood pressure. The NPS reports that walking in nature reduces inflammation and boosts your immune system, which decreases the risk of certain diseases and cancers.

A report published by the Nature Conservatory cites a study that found residents living in areas with more green space were more than three times as likely to be physically active, and approximately 40% less likely to be overweight or obese, as those living in areas with low levels of green space. A striking statistic when you consider the level of obesity in America today.

Ecotherapy and ecopsychology

A Harvard Medical School publication offered a specific look at the risks of mood disorders in aging men resulting from sudden life changes such as the death of a loved one, unemployment or retirement. It paid particular attention to men who may not want to turn to medication and therapy for help. For these individuals, interacting with nature is one of the best self-improvement tools they can use; it’s what the experts call ecotherapy. Harvard says that the type of nature setting doesn’t matter and that, as an example, group nature walks are just as effective as solo treks.

Supporting this position is a Yale University publication that describes a study where people who spent two hours a week in green spaces — local parks or other natural environments, either all at once or spaced over several visits — were substantially more likely to report good health and psychological well-being than those who did not. Labeling its review of nature-based literature ecopsychology, the article presents a laundry-list of benefits associated with time in nature including lower blood pressure and stress hormone levels, reduced nervous system arousal, enhanced immune system function, increased self-esteem, reduced anxiety and improved mood.

Consistent with the multi-faceted benefits of a healthy lifestyle, Colorado State University describes a number of benefits associated with interacting with nature. Among them: nature decreases stress, the outdoors makes you feel energized, being in nature can help “clear your head,” and interactions with nature can help you recover from mental fatigue.

Improved creativity

Seems time in nature has additional benefits. Research conducted at the University of Kansas concluded that people from all walks of life showed startling cognitive improvement — for instance, a 50% boost in creativity — after living for a few days steeped in nature. Researcher Ruth Ann Atchley said that nature could stimulate the human mind without the often-menacing distractions of workday life in the 21st Century.

“Nature is a place where our mind can rest, relax and let down those threat responses,” Atchley said. “Therefore, we have resources left over — to be creative, to be imaginative, to problem solve — that allow us to be better, happier people who engage in a more productive way with others.”

As a practical matter, if you are like me, you may not be able to fully remove yourself from daily life and immerse yourself in nature, but, then again, spending time in a nearby park may just do the trick.

A wealth of options

Michigan State University reports that finding ways to stay active outdoors can be a great motivator, and that exercising in outdoor settings can be more relaxing than indoor exercise. Researchers recommend changing up your exercise routine to include activities like biking, walking, hiking or snowshoeing.

For me, my connection to nature is running along the Cooper River in New Jersey and on the promenade in Sea Isle City. Whether I’m looking at the river or the Atlantic Ocean, there’s that intangible benefit that just doesn’t compare to the treadmill at the gym.

Yes, the practical fact is that I rely on the treadmill to get through the winter and when time requires immediate access to the accoutrements of the gym. But when there’s time and the weather is good, there is nothing like looking over the water and soaking in all that nature has to offer as I run along my path. With Wi-Fi in the park and along the promenade, depending on the time and my mood, I really enjoy the music or news as a complement to the setting. The combination takes the workout to another level.

Mother Nature is looking out for us and helping in her own special way. Regardless of how you choose to interact and what activity works best for you, take advantage of what Mother Nature has to offer. The time is right.

Louis Bezich, senior vice president of strategic alliances at Cooper University Health Care, is author of “Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50.” Read more from Louis on his website  


5 benefits of cherries for gout, sleep, nutrition, and more

5 benefits of cherries for gout, sleep, nutrition, and more

  • March 31, 2021

Cherries contain a number of beneficial nutrients, such as vitamin C and antioxidants. Some evidence suggests that they may also help lower inflammation, protect heart health, and improve sleep as part of a healthy diet.

The health benefits of cherries can depend on a number of factors, such as the cherry variety, how many a person consumes, and how often they consume them.

This article will look at the scientific evidence for the health benefits of cherries, their nutritional profile, and how people can get more cherries in their diet.

Inflammation is part of the body’s natural response to illness or injury. In the short term, it can be helpful. However, long-term inflammation is involved in many chronic conditions.

Although a diet that is generally high in fruits, vegetables, and fiber can help lower inflammation, cherries may be particularly beneficial as part of an anti-inflammatory diet.

According to a 2018 review, 11 out of 16 human studies into cherries and inflammation showed that they decreased inflammation. This applied to both tart and sweet varieties of cherry, and it included cherry fruits, juices, and concentrates.

The anti-inflammatory properties of cherries may also help with gout.

Gout causes sudden and severe joint pain. This is triggered by high levels of uric acid in the blood. One 2018 review stated that the consumption of cherries could help a person maintain moderate levels of uric acid in the body.

The review discussed a 2012 study that found that taking cherry concentrate or eating cherries led to a 35% reduction in gout episodes over a 2-day period. This effect remained the same regardless of sex, body weight, purine and alcohol intake, diuretic use, and anti-gout medication use.

The authors of the 2018 review stated that although more long-term studies are necessary, these findings are promising.

Learn more about the foods to eat and avoid for gout here.

In general, a diet rich in fruits and vegetables and low in saturated fat is best for heart health. However, cherries may be especially valuable in a heart-healthy diet, as they show potential for lowering blood pressure.

The 2018 review mentioned several studies in which various cherry products lowered blood pressure. One such older study in females with diabetes found that taking 40 grams (g) of tart cherry concentrate per day for 6 weeks significantly lowered blood pressure.

High blood pressure is a significant risk factor for cardiovascular disease. According to the World Health Organization (WHO), cardiovascular disease is the leading cause of death worldwide.

Cherries contain several nutrients that may help with blood pressure, including polyphenols and potassium.

Polyphenols are a type of antioxidant that can prevent oxidative damage. A large 2018 observational study suggested that increased polyphenol consumption could lower blood pressure.

One hundred grams of raw sweet cherries contains around 5% of a person’s Daily Value of potassium, which is 4,700 milligrams (mg). An adequate intake of potassium is important for maintaining healthy blood pressure.

According to a 2013 study, cherries are a rich, natural source of melatonin, which is a neurotransmitter that influences sleep and mood. Melatonin can be useful for those who have insomnia, as it is the chemical that induces sleepiness.

Another 2013 study involved participants aged between 20 and 85 years. Among other outcomes, the researchers studied the effects on sleep of those who ate a cherry-based product and those who had a placebo.

Among the participants who consumed the cherry-based product, sleep and nocturnal rest significantly improved. Older participants experienced an even more marked improvement.

Regular exercise is an important part of a healthy lifestyle. However, it can result in sore muscles or, if a person exercises in a way that causes strain, injury.

A 2020 meta-analysis involved participants who consumed tart cherry concentrate as a powder or juice for 7 days until 1.5 hours before exercising.

The results revealed that tart cherry consumption improved a person’s endurance during exercise. This was possibly due to its low glycemic index and anti-inflammatory, anti-oxidative, and blood flow-enhancing properties.

Scientists need to carry out more research to determine whether or not cherries can reduce recovery times and soreness after exercise.

In addition to having specific health benefits, cherries are also a source of many important nutrients.

The following table shows the quantities of some of the nutrients in sweet cherries, according to the United States Department of Agriculture:

The Dietary Guidelines for Americans 2020–2025 recommend that most healthy adults eat 1.5–2.5 cups of fruit per day, depending on their calorie intake needs.

There are many ways to get more cherries into the diet. Cherries are available in many forms, including:

  • raw fruit
  • dried fruit
  • fruit compote or puree
  • fruit juice
  • concentrate, which a person dilutes with water
  • powder

To incorporate more cherries into a healthy diet, people can:

  • Add fresh cherries to fruit salads, smoothies, oatmeal, and yogurt.
  • Add dried cherries to fruit and nut mixes, cereals, muesli, and granolas.
  • Pair cherries with savory foods, such as salads, cheeses, seafood, or pork.
  • Use cherry puree or compote in dressings, sauces, and condiments.
  • Add cherry powder or cherry concentrate to smoothies.

When purchasing cherry products or using cherries in recipes, people should try to avoid added sugars. Some cherry products contain high amounts of added sugars.

There is some evidence to suggest that regularly eating cherries or drinking cherry juice may benefit a person’s heart health, boost sleep quality, and lower inflammation. People with specific conditions, such as high blood pressure or gout, may find them especially helpful.

However, as with all aspects of nutrition, there are no specific foods that can cure a condition. This is because many factors influence a person’s health, including their overall diet, fitness level, mental health, and genes.

People will get the most benefits from cherries by eating them as part of a healthy diet and lifestyle.

Fire Cider: Benefits, Side Effects, Recipes

Fire Cider: Benefits, Side Effects, Recipes

  • March 31, 2021

Ever heard of fire cider? No?

OK. Think bloody mary-ish, but replace the booze and tomato juice with straight-up vinegar and a touch of honey.

It’s a health tonic that was created back in the 70s by an herbalist named Rosemary Gladstar, and lots of people swear by its ability to keep their immune system in tip-top shape.

So cozy up, because it’s time for a fireside(r) chat.

Fire cider is an interesting concoction made from a lineup of pungent and flavorful ingredients like:

These are all marinated in apple cider vinegar for up to 4 weeks — giving “home brew” a whole new, mildly painful meaning. Certain recipes may call for additional ingredients, like turmeric, jalapeños, or lemon juice. We’ve got one word: ouch.

Blessedly, you get to add some honey before drinking it. You can knock it back like a shot or dilute it a bit to make it more palatable. You can even add it to foods, like soup or salad dressings… which sounds pretty 🔥, actually.

According to avid fire cider sippers, the tonic is like rocket fuel for your immune system and digestive health. They recommend 2 to 3 tablespoons daily, either spread throughout the day or all at once.

Some people take it in the morning to jolt them awake, but others prefer it at night — although there appears to be no real difference in how it works based on when it’s taken. You do you.

Proceed with skepticism

Fire cider is a tonic, not a magic potion. Be wary of outlandish claims, like “You’ll never get sick again!” or “Your colon will be emptier than ever before!” (OK, that last one might be true depending on how much you’re taking at once).

From what we can find, there has been NO (zip, zero, zilch, nada) scientific research on the effects of fire cider on either your immune function or your digestive health.

The three key benefits of fire cider that are repeated over and over again online are: it can boost your immune system, it can help treat colds or the flu, and it can improve your digestive health. Let’s do some digging, shall we?

Immune booster

Certain ingredients used in fire cider have been shown to offer immune system benefits. For example, garlic and cayenne pepper have anti-inflammatory and antiviral properties, which may be beneficial to the immune system.

However, there’s currently no evidence that the combination of ingredients found in fire cider is more effective for promoting immune health or reducing the chance of getting sick.

But back to the garlic: one study noted that those taking garlic supplements had fewer colds and total sick days than those taking a placebo, but the study was pretty small and it was using powdered garlic supplements rather than garlic in the diet.

So while promising, it’s not really something we can shout from the rooftops about.

Pssst. You wanna know the best way to optimize your immune health? A healthy lifestyle that includes a balanced diet, moderate exercise, plenty of Zzz’s, and stress management.

Cold remedy

Several of the ingredients in fire cider MIGHT help you get over colds, or help you manage the symptoms. Here’s a quick rundown:

  • Garlic. One 2012 study found that aged garlic extract might actually reduce the severity of cold and flu symptoms and help people get back on their feet faster. The only downside? Terrible breath.
  • Horseradish. Stuffy nose? Horseradish might help clear those sinuses right up thanks to its spicy and peppery flavor and smell.
  • Cayenne pepper. Like horseradish, cayenne’s got a kick. Even taking a quick whiff of fire cider with some cayenne pepper in it might be enough to get things loosened up a bit.
  • Honey. Honey might help calm coughs and sore throats, and is a safe option for kids. But don’t give it to infants under age 1 due to botulism risk. And please — no fire cider in the sippy cup.

Digestive aid

Both ginger and apple cider vinegar may have some effects on your digestive health.

Ginger, beloved by pregnant women and seafarers alike for its anti-nausea effects, has some scientific evidence to support its use for a vast swath of digestive issues in addition to nausea, like constipation, gas, ulcers, and heartburn.

But one 2011 study in people with indigestion found that, while ginger could help move food through the digestive system more quickly, it didn’t actually relieve any of the participants’ symptoms. So, more high quality studies in humans are definitely needed.

In addition, ACV with the “mother” (the creepy looking but good-for-you glob of bacteria floating in the bottle) contains probiotics, or bacteria that are good for your gut. However, there’s been no research specifically on how the probiotics in ACV affect your digestive health.

Overall, there’s really not a lot of strong evidence to support any of these uses of fire cider, BUT we can confidently say that it’s chock-full of good-for-you ingredients that might help with symptom relief when you’re feeling under the weather.

And — for you spice fiends out there, especially — it probably tastes pretty darn good.

Unfortunately, if you’re not careful you can experience some nasty side effects from fire cider.

Vinegar can erode your teeth, especially if you drink it straight. That’s why it’s best to dilute fire cider or other vinegars in water before drinking — we recommend about 8 ounces of water for every tablespoon of ACV.

And if you’re extra dedicated to being your pearly whites’ white knight, sip your fire cider through a straw.

Additionally, the compounds in fire cider that give it its pleasant/painful (depending on the person) burn can actually do the same thing to your digestive tract and cause symptoms like heartburn and diarrhea. On top of that, large amounts of vinegar can cause corrosive damage to the esophagus. Wince.

And of course, the capsaicin in cayenne pepper is what makes it burn on the way in AND on the way out.

Fortunately, this shouldn’t be a huge problem if you’re sticking to just a tablespoon or 2 per day — especially if you’re diluting it or mixing it in food.

Also, you might have dragon breath after taking it, so maybe pop a breath mint.

Ready to try it? You can buy it online or at specialty stores, but here’s an easy recipe if you’re feeling particularly adventurous. You’ll need:

  • 1 horseradish root, finely chopped
  • 1 ginger root, finely chopped
  • 1 large onion, chopped
  • 1 head of garlic (approximately 10 cloves), peeled and chopped
  • 1/2 teaspoon cayenne pepper
  • 1/3 cup honey
  • 4 cups apple cider vinegar (at least 5% strength)

First, in a large glass jar with a lid, combine all of your ingredients except the ACV and honey. Then add ACV to cover, seal the jar, and store it away in a dark cupboard or your pantry for 4 weeks. Give it a good shake every day or every other day.

After 4 weeks, strain the liquid into a glass bottle or jar and mix in the honey. You can add more honey if you just can’t stomach the taste. Store it in the fridge for up to 3 weeks (if you don’t finish it before that).

Fire cider is a spicy, sour, and sweet herbal remedy that’s claimed to help strengthen your immune system and improve digestion. But hold up: there’s no research on its effectiveness, and taking large amounts undiluted may actually harm your teeth and digestive tract.

Still, it’s full of good-for-you ingredients and a makes a killer addition to soups or salad dressings.

Ready to get lit? Def give our super easy fire cider recipe a try.

Potential of palmitoylethanolamide in bolstering immunity.jpg

Potential immune health boosting benefits of palmitoylethanolamide

  • March 16, 2021

The immune system is key to whole-body health, and when out of balance it not only fails to protect the body, but can even attack it, mistaking “self” cells for invading pathogens. This imbalanced immune response can cause debilitating autoimmune diseases such as lupus and rheumatoid arthritis.

In addition, years of chronic low-level inflammation, another indicator of an out-of-balance immune system, can contribute to problems such as cancer and cardiovascular disease (CVD). The stresses of normal life—travel, personal problems, strenuous exercise and change in diet—can all cause imbalances in the immune system and affect overall health.

While getting adequate sleep, managing stress, staying hydrated, exercising regularly and practicing proper hygiene are effective ways to help maintain a healthy immune system, science has shown that nutrients gained through a healthy diet or supplementation are critical in maintaining balance.

Inflammation is the first biological immune response to physical injury, and the duration depends on the time required to eliminate the harmful causes and repair the damage. Although treatment with synthetic anti-inflammatory drugs may be useful, routine use poses the danger of addiction and worsening the general condition of the body. In this regard, endogenous and naturally occurring food/dietary supplements may be a good alternative, as well as potentially preventing the situation from becoming chronic in the first place by boosting the body’s overall immunity.

Since the 1970s, palmitoylethanolamide (PEA) has been studied for its potential role in optimizing immune health against viral infections and inflammatory issues. It is an endogenous fatty acid amide, that via modulation of mast cells and spinal glial cells demonstrated to be effective against various inflammatory mechanisms that develop during chronic pain states.1 Based on the foundation of its anti-inflammatory effects, more than 350 scientific papers have documented PEA’s wide range of therapeutic effects, such as anti-allergic, analgesic, neuroprotective, anti-influenza, and modulation of immune response in both animal and human studies.2

The multifaceted immune response of PEA is due to its unique mechanism of actions that targets multiple pathways at different sites, working synergistically to produce its therapeutic effects.3 The most relevant mechanisms of action related to immunopathology are PEA’s affinity toward the orphan cannabinoid receptor (GPR55 and GPR11), the vanilloid receptor TRPV1 and the nuclear peroxisome proliferator-activated receptor (PPAR)-alpha.2

Masek et al. conducted a randomized trial with 444 subjects who registered symptoms such as temperature of 99.5 degrees Fahrenheit or higher, headache, sore throat, myalgia, and nasal stuffiness or discharge.2 The episodes of fever and pain (45.5% reduction compared to placebo) and total number of sick days were significantly reduced in the group receiving PEA.

In a second prophylactic trial, the same researchers had 899 volunteers ages 18-20 from an army unit complete a trial period where medical personnel registered wellness complaints during a period of eight weeks. The incidence of disease was shown to be 40% and 32% lower at weeks 6 and 8 respectively in the PEA group versus placebo.

To validate these conclusions, three more trials in soldiers were conducted.4 In all three trials, the soldiers in the PEA group had significantly less symptoms and were less often diagnosed as flu patients.

Plesnik et al., studied the effect of PEA in the prevention of acute respiratory tract infection in 457 school children (ages 11 to 15) in a double-blind trial.5 Placebo or PEA doses in the range 46-74 mg/kg body weight were administered for 10 days, with a two-day weekend break in the middle. Results indicated the treatment group had a lower occurrence (by 15.7%) of acute respiratory tract infections.

Over the years, research on the gut microbiome, probiotics and immunity has grown. Due to the presence of PEA in most tissues of the body and its anti-inflammatory properties, PEA may be able to help provide symptomatic relief for a number of (auto)immune disorders linked to inflammation in the gastrointestinal (GI) tract.2

Certain disorders cause prolonged inflammation in the GI tract, which can alter the gut microbiota.6 This could lead to increased gut permeability, making way for further inflammation and additional changes to the gut microbiota. Changes to the normal gut flora may result in infections, further increasing inflammation. Exogenous administration of PEA can serve to relieve inflammatory symptoms of such disorders through its action on PPAR-alpha in the colon, which helps prevent alterations of the gut microbiota.

Gut microbiota are also indispensable in the development of the innate immune system and are essential in shaping adaptive immunity. Therefore, PEA may potentially be able to contribute to the correction of dysbiosis and shape the immune system.7 PEA is becoming an increasingly popular area of research in probiotic studies.

Given the multifaceted effects of PEA via multiple targets and the fact that PEA is a naturally occurring compound makes it a perfect candidate as an important regulator of inflammatory processes and mediator of interactions between the nervous system and immune system to boost overall immunity.2 However, the onset of the inflammatory state causes a decrease in the production of PEA. Thus, the supplementation of exogenous PEA can replenish endogenous levels and restore its anti-inflammatory and immunomodulatory potential.

PEA serves as the body’s first response anti-inflammatory and pain-control mechanism and is a good pain reliever.8 The ingredient can be fast-acting as well—a 2020 study of PEA (as Levagen+, from Gencor, an enhanced bioavailable version due to the LipiSperse delivery system developed by Pharmako Biotechnologies) indicated PEA began working in the body within 15 minutes.9 Gencor has invested heavily in clinical research and is currently conducting an allergic rhinitis study to see if water-dispersible PEA reduces nasal congestion, sneezing and runny nose. The company is also running a cold and flu study to gauge the effectiveness of its bioavailability-enhanced PEA in reducing upper respiratory tract infection (URTI) symptoms during the winter months.

Keeping the complex immune system in balance is crucial for maintaining health. On top of leading a healthy lifestyle through diet and exercise, nutritional supplementation can play an important role.

Maggie McNamara is the marketing director for Gencor. She is a veteran brand and marketing strategist who has worked with multimillion-dollar companies to grow their brand value and increase market share. After spending over a decade working with companies like BMW, P&G, Bavaria Brau, Jacuzzi and Silicon Graphics, McNamara ran a successful marketing agency and a clothing line.


1 Hesselink JM, Hekker TA. “Therapeutic utility of palmitoylethanolamide in the treatment of neuropathic pain associated with various pathological conditions: a case series.” J Pain Res. 2012;5:437-442.

2 Keppel Hesselink JM, de Boer T, Witkamp RF. “Palmitoylethanolamide: A Natural Body-Own Anti-Inflammatory Agent, Effective and Safe against Influenza and Common Cold.” Int J Inflam. 2013;2013:151028.

3 Petrosino S et al. “The anti-inflammatory mediator palmitoylethanolamide enhances the levels of 2-arachidonoyl-glycerol and potentiates its actions at TRPV1 cation channels.” Br J Pharmacol. 2016;173(7):1154-1162.

4 Kahlich R et al. “Studies on prophylactic efficacy of N-2-hydroxyethyl palmitamide (Impulsin) in acute respiratory infections. Serologically controlled field trials.” J Hyg Epidemiol Microbiol Immunol. 1979;23(1):11-24.

5 Plesník V et al. “Impulsin in the prevention of acute respiratory diseases in school children.” Cesk Pediatr. 1977;32(6):365-369.

6 Russo R et al. “Gut-brain axis: Role of lipids in the regulation of inflammation, pain and CNS diseases.” Curr Med Chem. 2018;25(32):3930-3952.

7 Couch DG et al. “Palmitoylethanolamide and cannabidiol prevent inflammation-induced hyperpermeability of the human gut in vitro and in vivo—a randomized, placebo-controlled, double-blind controlled trial.” Inflamm Bowel Dis. 2019;25(6):1006-1018.

8 Artukoglu BB et al. “Efficacy of Palmitoylethanolamide for Pain: A Meta-Analysis.” Pain Physician. 2017;20(5):353-362.

9 Briskey D, Mallard AR, Rao A. “Increased Absorption of Palmitoylethanolamide Using a Novel Dispersion Technology System (LipiSperse®).” J Nutraceuticals Food Sci 2020;5(2):3.

Exercising leads to unexpected benefits deep in your bones

Exercising leads to unexpected benefits deep in your bones

  • March 15, 2021

Exercise may prompt cells deep within our bones to regenerate and strengthen our immunity, suggests new research. It’s a process that takes the meaning of “bone-rattling” to a whole new level.

We already know exercise can improve pretty much every aspect of health: sleep, mental health, and risk of disease.

However, studies are increasingly reinforcing the importance of exercise as people settle into old age. New research published in Nature adds to the pile, finding movement stimulates bone regeneration and strengthens the immune system in previously unknown ways.

The study, which involved putting elderly mice on exercise wheels and evaluating their bone density and composition among other tests, revealed a specialized area in bone marrow that generates the precursors to bone cells and immune response cells.

Typically, this “niche” diminishes with age. However, the study team observed stimulation linked to movement, such as high-impact exercise, ramps up health-boosting activity.

If the idea that cells respond to movement sounds novel — or even weird — that’s because it is.

“Our study raises the possibility that there might be a lot more that depends on mechanical stimulation than we imagined,” senior author Sean Morrison, the director of the Children’s Medical Center Research Institute at UT Southwestern, tells Inverse.

“We know that exercise is really good for you, but we’re getting a more complete picture of why it’s good for you.”

LONGEVITY HACKS is a regular series from Inverse on the science-backed strategies to live better, healthier, and longer without medicine. Get more in our Hacks index.

How this affects longevity — It’s known bones deteriorate as we age. Specialized cells in bone marrow, including osteolectin cells and lymphoid progenitors, also become weaker with time.

Immune systems, in turn, take a hit because older bone marrow produces fewer lymphocytes — also known as the T and B cells that fight off illness.

It’s established that certain kinds of exercise stimulate bones in a way that leads to bone formation — generally, high-impact activities like jumping, running, or climbing. This study takes that knowledge to the next level.

“The essential advance in this study is to identify a new way in which exercise strengthens our bones and immune function,” Morrison says.

It also gives a more precise way to understand the ways in which aging bones and immune systems can weaken over time operate, Morrison explains. The team observed that mice who ran on a wheel experienced an expansion of the bone and immune-cell boosting “niche” in the marrow of load-bearing bones — as well as increased bone thickness and density.

Deep imaging of a mouse femur bone marrow show Osteolectin-expressing cells in red.Nature/Shen et. al

Additionally, researchers discovered a subset of stem cells poised to become the precursors to bone cells known as osteocytes can be identified by their ability to produce a growth factor called osteolectin.

This growth factor, in turn, is involved in the generation of immune cells. When osteolectin was impaired, so was the mice’s ability to fight off a bacterial infection.

The study also revealed a suppressing receptor (called PIEZO1) within the osteolectin cells depleted the specialized cell area in response to mechanical force. This reinforces the idea that exercise — especially exercise that physically impacts bones — is crucial for maintaining the cells that keep our bones and immune system strong.

These results also bring us one step closer to understanding why and how exercise helps in countering the effects of osteoporosis, for example, which is a common disease of aging, especially in women.

Why it’s a hack — Although this study looked at the bone marrow of mice and how its cells responded to exercise, it’s likely that the study findings have implications for human life.

“We can’t say it for sure,” Morrison says. “But there’s a remarkable degree of similarity between the blood-forming system in mice and the blood-forming system in humans.”

The study jibes with what we can already see in human life — but may not fully understand.

“When astronauts go up into space, and their bones become unloaded, their bones become thinner, and their immune system goes down,” Morrison explains. “So these observations are completely consistent with things that we know happen in humans.”

And though researchers understood that mechanical force could stimulate bone cells closer to the meeting of bone and marrow, “people didn’t have a way of explaining how the mechanical forces would really penetrate into the bone marrow itself,” he says.

Next time you’re climbing a set of stairs, you can think of the movement of your feet reaching deep within the smallest blood vessels inside your bones, spurring on the creation of crucial new cells.

Hack score out of 10 — ☠️☠️☠️☠️ (4/10)

Abstract: Stromal cells in adult bone marrow that express leptin receptor (LEPR) are a critical source of growth factors, including stem cell factor (SCF), for the maintenance of haematopoietic stem cells and early restricted progenitors. LEPR+ cells are heterogeneous, including skeletal stem cells and osteogenic and adipogenic progenitors, although few markers have been available to distinguish these subsets or to compare their functions. Here we show that expression of an osteogenic growth factor, osteolectin, distinguishes peri-arteriolar LEPR+ cells poised to undergo osteogenesis from peri-sinusoidal LEPR+ cells poised to undergo adipogenesis (but retaining osteogenic potential). Peri-arteriolar LEPR+osteolectin+ cells are rapidly dividing, short-lived osteogenic progenitors that increase in number after fracture and are depleted during ageing. Deletion of Scf from adult osteolectin+ cells did not affect the maintenance of haematopoietic stem cells or most restricted progenitors but depleted common lymphoid progenitors, impairing lymphopoiesis, bacterial clearance, and survival after acute bacterial infection. Peri-arteriolar osteolectin+ cell maintenance required mechanical stimulation. Voluntary running increased, whereas hindlimb unloading decreased, the frequencies of peri-arteriolar osteolectin+ cells and common lymphoid progenitors. Deletion of the mechanosensitive ion channel PIEZO1 from osteolectin+ cells depleted osteolectin+ cells and common lymphoid progenitors. These results show that a peri-arteriolar niche for osteogenesis and lymphopoiesis in bone marrow is maintained by mechanical stimulation and depleted during ageing.

The 7 Incredible Health Benefits of Vitamin D

The 7 Incredible Health Benefits of Vitamin D

  • March 10, 2021

In the past year, much attention has been brought to vitamin D in light of the pandemic with some research emerging that vitamin D might help safeguard people from severe cases of COVID-19. But beyond its potential protective role in the ongoing war against coronavirus, vitamin D is also a boon for overall immune health.

So how can you make sure you’re getting enough of this essential nutrient? Vegans or those who are predominantly plant-based, in particular, need to pay close attention to their diet to make sure they’re getting enough vitamin D. “Vitamin D is one of the fat-soluble vitamins (along with vitamin A, E, and K) that is naturally present in a handful of foods, fortified into other foods, or available in supplement form,” says Mackenzie Burgess, R.D., nutritionist and recipe developer at Cheerful Choices. “For the average adult, you should be getting 600 IU or 15 mcg/day to hit the Recommended Dietary Allowance (RDA),” she adds, noting that it’s also possible to get vitamin D from being outside in the sunshine as the sun’s UV rays help convert vitamin D to its active form in the body.

“Researchers suggest about 10-30 minutes of sun exposure daily to meet your vitamin D needs,” she says, cautioning that vitamin D becomes more of a concern in the colder months with less time outside and less exposure to the sun. Take note that we always recommend wearing sunscreen when you’re outside, even on cloudy days, to reduce your risk of sun-damaged skin.

For those over 70, it is 800 IU daily and some experts think our vitamin D needs are much higher, such as the Endocrine Society, which says people may require 1,500-2,000 IU per day.

Also worth noting: “A person’s ability to manufacture vitamin D [from UVB sunlight] decreases with age, so by the time people enter their senior years, their bodies make as little as 40% of the vitamin D made in childhood,” shares Elizabeth Somer, M.A., R.D., author of Food and Mood, and medical advisory board member to Persona Nutrition, a personalized nutrition program. “As a result, dietary/supplemental intake becomes increasingly more important with each passing decade with every season and all year long.”

Plant-Based Foods With Vitamin D

Mushrooms are the only plant-based food that contains vitamin D naturally, and while plant-based milk, orange juice, cereals, and the like may be fortified with vitamin D, it may still be tough to get enough vitamin D from food sources alone. That’s why a supplement may be your best bet: “When choosing a supplement, look for one that is third-party tested to ensure the best quality. Look for either a USP or NSF label on the bottle. Vitamin D supplements can range from 200 IUs and 10,000 IUs,” offers Burgess “The amount to take may vary from person to person but in general, Vitamin D3 is typically preferred because it’s converted more efficiently than vitamin D2. When in doubt, talk to your doctor or dietitian about the best vitamin D supplementation for you.” More specifically,

Now that we’ve got the three bases of vitamin D sources covered—getting direct sunlight, food, and supplements—let’s dive into the health benefits of vitamin D.

The Benefits of Vitamin D

1. It can support immunity

“Vitamin D is known to have positive effects on the immune system. It can strengthen aspects of the immune system that are able to fight off colds and flu,” says Dr. Nicole Avena, Ph.D., Assistant Professor of Neuroscience, Mount Sinai School of Medicine and Visiting Professor of Health Psychology, Princeton University, who penned the book What to Eat When You’re Pregnant. These days, vitamin D is making headlines because of its potential impact on the severity of coronavirus. “It has been found that people who are vitamin D deficient are more likely to catch COVID-19, and the mortality rate in this population is also higher. Patients treated with high doses of vitamin D while having the coronavirus needed less intense treatment in order to return to health,” says Avena. Of course, all this research is new and emerging, so that’s worth keeping in mind when evaluating the strength of these findings.

2. It helps with bone formation and maintenance

For bone health, you’ll want to ensure you’re getting enough vitamin D, too. “Vitamin D is responsible for assisting with calcium absorption in the small intestine and helps the body maintain adequate serum calcium levels. Because of this, it’s necessary for bone growth and remodeling [the lifelong process where mature bone tissue is removed from the skeleton and new bone tissue is formed] and helps reduce the risk of bones becoming thin or brittle,” says Somer.

“A vitamin D deficiency in children can result in rickets, and in adults is seen as osteomalacia and osteoporosis,” she adds.

3. It may help with depression

Time in the sunshine each day keeps the doctor away? There’s a growing body of evidence that vitamin D may help with depression. “Almost all cells in the body have receptors for vitamin D, which implies this vitamin is important for many more functions than just bone,” explains Somer. “For example, recent research suggests vitamin D is important in the prevention and treatment of depression,” she continues, pointing to this meta-analysis of vitamin D deficiency and depression in adults.

Expanding on Somer’s words, Trista K. Best, MPH, RD at Balance One, says: “Vitamin D has been shown to significantly improve and prevent depressive symptoms.” She notes that this is an especially important benefit during the winter months when we have limited exposure to the sun.

4. And with Seasonal Affective Disorder

Another important link between vitamin D and mood: Low levels of vitamin D have been found in people with Seasonal Affective Disorder, or SAD, a type of depression that’s typically linked to the fall and winter months.

“One study reported in the 2014 issue of Medical Hypotheses found a link between vitamin D deficiency and SAD. Lack of this vitamin appeared to be a contributing factor in the development of this depression,” comments Dr. Carrie Lam, M.D., “The lack of seasonally available sunlight seemed to be the primary factor in the development of SAD. This may be because vitamin D is involved in the synthesis of serotonin and dopamine, neurotransmitters involved in the development of depression. Low levels of these chemicals are associated with depression. When there is less vitamin D being produced by sunlight, lower levels of these chemicals can lead to SAD.”

5. It may reduce your risk of certain cancers

File this under impressive: “Research has shown breast cancer cells grow faster in an environment with low levels of vitamin D. This research from the Stanford University School of Medicine indicates a significant and direct link between the amount of vitamin D circulating in the body and the expression of ID1, a gene that is known to be involved in tumor growth and metastasis of breast cancer,” explains Lam, citing this study.

Vitamin D deficiency may also play a role in the development of prostate cancer. “The journal Clinical Cancer Research published a study in 2014 showing a link between low levels of vitamin D and prostate cancer. Prostate cancer is the most frequently occurring cancer in men and the second most common cause of death for American men,” says Lam. “This study showed that low levels of vitamin D led to aggressive growth of prostate cancer in European-American and African-American men. In the study, 667 men between ages 40 to 79 underwent prostate biopsies. African-American men with low levels of vitamin D had an especially increased risk of testing positive for prostate cancer.”

6. It may lower your risk of heart disease

Protecting your heart is another important reason to ensure you’re getting adequate vitamin D. “Low levels of vitamin D have been associated with increased risk of heart disease,” says Lam. Research shows 70 percent or more of those who underwent a coronary angiogram [a type of procedure to detect blockages in the coronary arteries] had a low level of vitamin D,” she continues, adding that the American College of Cardiology says that more severe heart disease has been found in patients with vitamin D deficiencies.

7. It may help you slim down

“Vitamin D may also help with weight loss efforts,” says Best. “One study showed vitamin D may reduce appetite in such a way that weight loss resulted,” she continues, referencing this study on calcium plus vitamin D supplementation and fat mass loss in females who have very low calcium intake.

Top 10 Sources of Plant-Based Protein According to a Nutritionist


What Are the Potential Benefits of Zinc Supplements?

What Are the Potential Benefits of Zinc Supplements?

  • March 10, 2021

Unless you’re at risk for a zinc deficiency, you likely haven’t given much thought to your zinc intake. That’s because the body doesn’t require much zinc, and most people are able to acquire enough through their diet and a multivitamin, according to Mount Sinai.

The recommended dietary allowance for adult women is 8 milligrams (mg) per day and 11 mg for men, according to the National Institutes of Health (NIH). That amount can come from zinc-rich foods, such as oysters, red meat, crab, and lobster, or from supplements.

There is, however, some research that suggests taking zinc in higher doses in supplement form may offer certain benefits for certain individuals.

Most of this evidence involves consuming zinc at much higher doses than you could realistically expect from food. Unless you’re downing a few oysters every day, it’d be difficult to take in more than 40 mg of zinc per day, says Trista Best, RD, MPH, an environmental health specialist and consultant with Balance One Supplements (a company that sells supplements) based in Dalton, Georgia.