My Favorite Antioxidants for Mitochondria 🧬

⬇️ WHY WE NEED ANTIOXIDANTS ⬇️

Antioxidants protect our cells from toxins and free radical damage, but they are especially important for protecting our MITOCHONDRIA.

(for those in the back row—check out my recent posts about mitochondrial function 😉)

The thing is that mitochondrial DNA is less protected than nuclear DNA inside cells, so it is even more susceptible to damage from toxins.

Here are some of my favorite antioxidants to protect mitochondrial function:

▪️ Resveratrol

▪️ CoQ10 (CoQ10)

▪️ Acetyl-l-Carnitine

▪️ Alpha-Lipoic Acid (ALA)

It also helps to eat lots of fruits & veggies 🥦🫐🍅🥑🍋

When you’re ready to stop grabbing random supplements from the shelf of the health food store and instead get a personalized plan from a professional, message me for how to get started or visit our website to schedule your first appointment. 🙌

Multivitamins: 3 Questions to Ask

What to look for in a good multivitamin ⤵️

Taking a multivitamin can fill in the gaps of your diet and make sure you don’t miss out on important vitamins and minerals over time. Even people who have healthy eating habits can optimize their nutrient intake with a multivitamin. But the question is:

How do you choose the best one?

When I’m evaluating the quality of a vitamin, I ask these 3 questions:

1️⃣ Is it age-appropriate?

Children need lower amounts of most vitamins and minerals than adults, teenage boys need more zinc to support hormones, menstruating people need more iron to replace lost blood, and older adults have a higher need for vitamins like B12. That’s why it’s helpful to choose a multivitamin formulated for the right age and stage.

2️⃣Are the nutrients bioavailable?

By “bioavailable,” I mean the nutrients are both easily absorbed and readily utilized by the body. For example, methylcobalamin is preferable to cyanocobalamin (these are both forms of vitamin B12) and magnesium glycinate is preferable to magnesium oxide.

3️⃣What are the “other” ingredients?

Some vitamins are loaded with artificial colors, flavors, sweeteners, and binders. Jump to the “other ingredients” to make sure the product is actually going to help rather than harm your health.

When I’m working with my clients on their nutrition, I recommend professional-grade supplements available through our convenient online dispensary. Most healthcare providers are not educated in nutritional supplements, but it’s something we specialize in.

Incredible News: Multivitamin Improves Cognition 🧠

Most people think there’s nothing that can be done about memory and cognitive decline with age. Or they think that it has to be hard. 

🔥 But a new study (COSMOS-Mind) proved that to be wrong 🔥 

This just-published study showed that older adults who took a multivitamin for 3 years showed improved cognitive function. 

Here’s how the study went:

👫 2262 adults with an average age of 73 participated in the study. 

🎲 Participants were randomized to take a multivitamin, cocoa extract, or a placebo daily. 

🧠 Tests of cognitive function were run at baseline and after 3 years. 

🍫 Results showed no effect of cocoa extract on cognitive function. 

💊 Taking a multivitamin improved global cognition (an overall measurement of brain function), episodic memory (memory of everyday events), and executive function (related to self-regulation and behavior). 

WOW.

These results are incredible for a few reasons:

1️⃣ This was a well-designed study that included a large number of participants tracked over time. 

2️⃣ Cognitive function typically declines with age, but it was seen to IMPROVE after consistently taking a multivitamin. 

3️⃣ The multivitamin used in the study was Centrum Silver. Imagine what might be possible with a professional-grade supplement?

I’m never one to say that a pill can fix anything, but I hope this new study inspires you to realize that improving your health (even with age) does not necessarily have to be hard.  

Reference

Baker, LD, Manson, JE, Rapp, SR, et al. Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer's Dement. 2022; 1- 12. [link]

The Forgotten Vitamin...

B vitamins don’t get a lot of attention, but they are soooooo important for health. The entire family of B complex vitamins work synergistically together, but each has their own special function. 

One of my favorites? 

✨ Vitamin B6 ✨ 

Our bodies cannot make vitamin B6, so we need to get it from foods. It is water-soluble, meaning that we don’t store it and need to consume it regularly. 

Here are 5 health benefits of vitamin B6:

1️⃣ Mood Support

Vitamin B6 is a cofactor for enzymes needed to make neurotransmitters in the brain that affect mood—including serotonin, dopamine, and GABA. 

2️⃣ Healthy Periods

Vitamin B6 plays a role in estrogen metabolism and has been shown to reduce some common issues related to PMS—like irritability and anxiousness. 

3️⃣ Morning Sickness

Possibly because of its role in estrogen metabolism, vitamin B6 can be helpful for women struggling with nausea during pregnancy. 

4️⃣ Sleep Support

Vitamin B6 is essential for the production of serotonin, which then converts into melatonin to support sleep. 

5️⃣ Brain & Heart Health

Vitamin B6 is one of three key vitamins (along with B12 and folate) that influence homocysteine metabolism. Keeping homocysteine levels in check plays a role in maintaining brain health and cardiovascular health with age. 

Usually vitamin B6 is taken in combination with other B vitamins, but there are times when supplementing it alone is best. Vitamin B6 also works synergistically with magnesium for many body processes (so they are great to take together!). 

🩺 Please talk with us or another qualified healthcare provider to figure out a supplement plan that will work for you.