A-Z dietary supplements Articles

Folic acid is a water-soluble member of the B complex. It is also known as folate and folacin. Folic Acid supplements are converted into folate by the body and is used as a dietary supplement and in food fortification as it is more stable during processing and storage.

Key Health Benefits of Folic Acid Supplements

Folic acid supplements are needed for energy production, cell replication and the formation of red and white blood cells. It plays an important role in the conversion of homocysteine into harmless substances. Homocysteine damages the inner lining of arteries and high levels of homocysteine are correlated to an increased risk of atherosclerosis.

Folic acid is especially needed in areas where there is high cell turnover. Therefore, it is an essential component of normal fetal development, especially in the first trimester when most of the neural network is laid down.

It is commonly recommended by natural health care practitioners for a variety of different therapeutic applications including:

• Cervical Dysplasia
• Depression
• Anxiety
• Anemia
• Atherosclerosis

Understanding The Complexities of B Complex & How They Work In Your Body

All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include a small dose of folic acid in them. If additional supplementation of folic acid is needed, it should be taken in addition to a good B complex.

Folic Acid & B Complex Supplement Varieties

Most B vitamins are water-soluble and any extra from large doses is flushed out of the body easily, therefore, it's best to take lower dosages of the B complex several times a day than one larger dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules and if your digestion is healthy, then the tablet form is usually suitable for most people.

Important Considerations About Folic Acid Supplements

Folic acid is depleted by oral contraceptives and many other types of medication. Alcohol blocks the absorption of folic acid. High doses of folic acid can also change the way your body uses certain medications. Check with your health practitioner before taking large doses of folic acid.

Cooking or microwaving destroys folic acid. Pregnant women should begin supplementation before they become pregnant because folic acid is most needed during the first six weeks of fetal life. This is often when a woman does not know she is pregnant.

Glutamine is the most abundant amino acid found in the body, and it is called "non-essential" because glutamine can be biosynthesized by your body from other amino acids. Just because it is non-essential does not mean that the body cannot benefit from taking a glutamine powder supplement. It is especially useful for healing the gut lining in cases of leaky gut.

Glutamine is also often used for promoting faster muscle recovery after strenuous exercise and increased lean muscle growth. There are several other benefits reaped from the supplementation of glutamine, let's explore them. 

How Glutamine Impacts Your Body & Well-Being

Glutamine is depleted by stress, physical injuries and inflammation, particularly in areas like the intestine. It promotes muscle growth (anabolism), and stops the catabolism of muscle caused by the stress hormone cortisol. Glutamine can also act as an alternative fuel source for the brain when glucose is not readily available.

Key Health Benefits of Glutamine Powder Supplements

Muscle Building (Anabolic)

The promotion of lean muscle mass by glutamine is its most well-known quality. Athletes have been using glutamine as a performance-enhancing supplement for many years. Medically, glutamine can rebuild lean tissue following periods of convalescence, surgery or after muscle-wasting illnesses.

Food for Gut Cells

Glutamine is the primary fuel source for cells that line the digestive tract (enterocytes). These fragile cells can be rebuilt with L-glutamine after damage from intestinal inflammation like infection (food poisoning), ulcerative colitis, stomach ulcers, chemotherapy and radiation treatments.

Liver, Immune & Mood Boosting Benefits

In the liver, glutamine enhances the activity of glutathione, an antioxidant responsible for detoxifying drugs and alcohol. It has been shown to optimize immune function in cases of HIV infection. In the brain, glutamine provides energy to neurons and is helpful in cases of depression, senility and developmental disorders. Glutamine can also reduce cravings for sugar and alcohol.

Exploring Glutamine Powder & Other Supplement Formats

The biologically active and absorbable form of glutamine is L-glutamine. It is commonly found as a powder or in capsule form. Keep glutamine powder dry to prevent its degradation. It is often added to protein powders or other supplements to enhance athletic performance. It is also a component of formulas for the repair of the digestive tract. The dose of L-glutamine depends on the required effect and can range from 1.5 – 12g daily. Clinical doses may be higher as recommended by your healthcare practitioner.

Broccoli is an excellent source of Indole-3 carbinol (I3C), which aids in the detoxification of estrogen, reduces free radicals, and helps to protect the liver. Keep reading to learn more about this nutrient and how it protects your health. 

What is Indole-3 Carbinol? Discover Key Factors About This Nutrient

It is a substance found in cruciferous (Brassica family) vegetables such as cauliflower, cabbage, cress, bok choy, broccoli, kale, and similar green leaf vegetables, indole-3 carbinol (I3C) offers powerful antioxidant properties.

It is also known to promote more efficient estrogen metabolism, helping to decrease excess estrogen or prevent estrogen from building up in the body. This is particularly useful for healthy cell growth in women. Both I3C and DIM are being examined in clinical trials for their treatment of various types of unhealthy cell growth in women. 

Identifying The Health Benefits Indole-3 Carbinol Offers

I3C and Abnormal Cell Growth

Initial research into I3C use has shown great promise for its role in fighting abnormal cell growth, particularly in the lungs, liver, colon, cervical, endometrial, prostate, and breasts. I3C is a precursor to diindolylmethane (DIM). Emerging evidence has shown that exposure of abnormal human cells to I3C or DIM triggers transcriptional, cell signalling, enzymatic, and metabolic changes that directly lead to the stoppage of replication and/or apoptosis (regulated cell death). This has been particularly well studied in estrogen-receptor-positive (ER+) abnormal cell growth, where I3C has also been seen to prevent BRCA1-dependent cell migration. This implicates I3C as a possible agent to reduce the metastasis of BRCA1-positive abnormal cells found in the breast. Interestingly, I3C has even been found to be additionally beneficial when used in conjunction with Tamoxifen. 

Indole-3 Carbinol and Lupus (SLE)

There is also some very promising research on the use of I3C for the treatment of Systemic Lupus Erythematous (SLE or Lupus). Primarily affecting women, Lupus has also been associated with estrogen dominance. It is proposed that I3C can block the development of certain B and T cells of the immune system, which then causes a drop in the auto-antibody production thought to be a major causative factor in the development of Lupus.

Exploring The Relationship Between Indole-3 Carbinol and DIM

Diindolylmethane (DIM) is a product of the digestion of I3C in the presence of stomach acid. It has independent metabolic effects as well in both men and women. It may be beneficial to supplement DIM in place of I3C in people with reduced stomach acid.

Indole-3 Carbinol Supplement Varieties

I3C can be consumed in the diet, or found in capsule form if supplementation is needed. Recent research has suggested a chemopreventative dose of 300mg/day.

Important Safety Information To Consider

I3C is considered safe in both food/diet amounts and therapeutic dosages, although high supplementation has caused skin rashes and small increases in liver enzymes, less frequent tremors and nausea. Overuse and/or preventative use of I3C is further ill-advised because of its hormone-altering effects in normal individuals that can result in systemic hormone dysregulation. For this reason, do not use it as a supplement while pregnant or breastfeeding.

Kelp is an edible seaweed, of the brown algae family (Phaeophyceae) that is extremely rich in health-promoting nutrients. It contains all of the B vitamins, plus macro minerals and trace minerals. Kelp offers several health benefits because it contains iodine, a major component of thyroid hormone, the hormone responsible for setting the body's metabolic rate. The fibre content of kelp, known as "alginate", has also been shown to help slow fat absorption in the gut, thus aiding in weight loss.

Exploring The Nutritional Content of Kelp

Kelp's mineral content benefits the brain, nerves, blood vessels, hair, skin and nails. It can also help to protect the body from damage due to radiation. Natural health practitioners recommend kelp for a variety of conditions including hypothyroidism, hair loss, obesity, ulcers, constipation, radiation sickness and poor mineral status.

Key Health Benefits & Advantages of Kelp

Alginate and Weight Loss

There is a fibre extracted from kelp called alginate that has been used as a thickener in several processed products such as jellies, desserts, toothpaste and even dog food. One 2010 study found that alginate from kelp is better at slowing fat absorption than most over-the-counter weight loss treatments. In this way, alginate is used much like agar before or during a meal to increase bulk in the stomach to speed the feeling of "fullness" with the meal and to slow the absorption of excess fat during digestion.

Iodine Benefits of Kelp

Iodine has become difficult to get in the diet and staple foods like table salt are now enriched with iodine. In the case of iodized salt, the inorganic form of iodine is added. Natural, organic sources, such as those derived from the seaweeds known as kelp and bladderwrack are much more absorbable and easier for the thyroid gland to use than the inorganic (mined) sources used to enrich foods.

Iodine Content and Radioactive Iodine

Kelp, rich in iodine, has the potential to protect the thyroid from taking up radioactive iodine, in the case of a nuclear disaster, as seen in Japan in March of 2011. Radioactive iodine is strongly associated with the development of unhealthy thyroid cells, especially in infant and child populations. The iodine found in kelp binds with receptors on the thyroid gland, essentially filling the receptors, making it impossible for radioactive iodine to bind and be utilized by the gland in the making of thyroid hormone. Excess iodine can cause thyroid dysfunction, so it is not advised long-term, especially in children. Individuals with a hyperthyroid condition are not advised to take Kelp or iodine.

Hypothyroidism Benefits of Kelp

Some cases of hypothyroidism can be attributed to a lack of iodine, and this causes a swollen thyroid (goitre). When there is insufficient iodine available to the thyroid gland, it is not able to produce sufficient thyroid hormone. Thus, it cannot properly regulate the body's metabolism, a condition known as hypothyroidism. Hypothyroid individuals experience many symptoms due to a lack of thyroid hormone including fatigue, weight gain, hair loss, constipation, and frequent colds and flu.

Ways To Include Kelp In Your Diet

Kelp can be eaten raw but it is usually found dried in sheets, or powdered for use as a salt substitute. A liquid form can be added to drinking water. As a supplement kelp is found in tablets. Some commercial "green food" smoothies and "energy" drinks may contain kelp. Green food supplements are combinations of medicinal foods and herbs and may contain kelp. In a supplement form, iodine is usually derived from natural seaweed sources and is available in both liquid and capsule or tablet, forms. The standardized types of these supplements contain a higher level of iodine and a consistent amount in each tablet – usually about 150mcg (0.15mg). This is the preferred form for clinical use in low thyroid conditions, while the unstandardized kelp is suitable for people in need of a daily supplement for health maintenance.

Dr. Oz featured several Weight loss "must haves" on one of his shows, PGX being one of them. It is a supplement he and his family have found effective in achieving and maintaining weight loss and a healthier lifestyle.

PGX As A Source of Fibre

Simply put, PGX is a fibre supplement. Fibre has many benefits for overall health. But sadly, most people rarely reach the recommended daily amount of fibre.

The average adult should be getting anywhere from 25-30 g of fibre, a mix of soluble and insoluble, a day. The average North American probably gets about half this amount. Due to the unique combination and types of fibre contained in PGX, it contains in only 5 grams the equivalent action of close to 20 grams of other fibre sources. Although it is still necessary to maintain a diet high in both soluble and insoluble fibre, using a supplement like PGX helps to significantly increase your fibre intake each day.

Discover How PGX Helps With Weight Loss

PGX stands for PolyGlycopleX, a unique blend of 3 different polysaccharides, the most abundant of which is Konjac Root or Glucomannan. Sodium alginate and xanthan gum are the other polysaccharides that make up the PGX combination.

The ingredients all have one very important action in common with each other, they absorb water as they travel through the intestinal tract. In doing so these fibres expand, not only does this make you feel full sooner, but for longer as well (increasing satiety). For this reason, PGX is considered an appetite suppressant, reducing overall caloric intake without leaving you feeling deprived. This is not the only way in which these supplements help to reduce weight, however. 

The Importance of Blood Sugar Regulation

Fibre, like that contained in PGX, helps to regulate blood sugar by slowing down how quickly the sugars in your diet are broken down and absorbed. Similarly, when taken with or before a meal, PGX can lower the glycemic index of a food altering how quickly it is digested and therefore how quickly it gets to the bloodstream.

A diet high in refined carbohydrates and sugars (and low in dietary fibre) causes constant and quick blood sugar spikes followed by a quick and large release of insulin causing a 'crash' or low in blood sugar. This low is a signal to your body that you need more sugar for energy and often causes cravings for high-sugar snacks or baked goods, perpetuating the cycle all over again.

Blood sugar regulation may be especially indicated for individuals who are already diabetic or have been told they are pre-diabetic, meaning that if something doesn't change, a diagnosis of diabetes is soon to follow. That being said, we can all benefit from better blood sugar regulation, both for the prevention of diabetes, as well as for overall weight loss and health maintenance.

High or fluctuating blood sugar levels can suppress the immune system, for several hours, impairing your ability to fight infection, leaving you more susceptible to what should be easy to kill bacteria and viruses. Once insulin is released into the bloodstream causing a rapid decrease in blood sugar, the body releases adrenaline and cortisol, which can decrease cognitive function and if chronically high can lead to many other health concerns, including unhealthy weight gain. High or constant fluctuating blood sugar levels can cause damage to kidney cells, impairing their ability to filter waste products from the blood. Long-term this can lead to kidney failure and the need for dialysis.

Lastly, there is a strong correlation between high or constantly fluctuating blood sugar and high blood pressure. High blood pressure is extremely common in the diabetic community and can significantly increase the risk of several other cardiovascular problems. Fluctuating blood sugar levels can also wreak havoc on mood and energy levels. Simply put the body functions most optimally when there is balance. A diet high in both soluble and insoluble fibre is one very important step in ensuring a healthy and even blood sugar balance.

Taking PGX Supplements

PGX can be purchased in capsule or powder form. The powder can be sprinkled on food or combined with liquid/water. Natural factors recommend that individuals increase their water intake by 8 oz. for every gram of PGX consumed. It is also recommended that individuals do not take PGX within 2-3 hours of bed.

*Dr. Oz has no affiliation with NationalNutrition.ca

Modern lifestyles, dietary habits, stress, and environmental factors can all influence the body's ability to obtain and utilize essential nutrients effectively. When these demands are not met, nutrient deficiencies may develop and impact energy, immunity, mood, and overall wellness. Understanding your unique nutritional needs is an important step toward maintaining long-term health and supporting optimal body function. In this article, we'll explore common nutrient deficiencies, the role of supplementation, and practical ways to support overall wellness through balanced nutrition. 

What Are The Fundamentals of A Healthy Diet?

Most people know that even though they can be tasty, fried foods and chips do not support a healthy diet. However, even healthy diets can miss important nutrients. Current Canadian guidelines focus on balanced eating patterns instead of serving targets. Adults should eat plenty of vegetables and fruits every day. Canada's food guide encourages making vegetables and fruits half your plate. The guide also recommends whole grains and protein-rich foods. Building balanced meals every day takes planning and consistency. Vegetables and fruits provide vitmains, minerals, fibre, and antioxidants. Some healthcare practitioners recommend higher fruit and vegetable intake for additional nutrient support. Even with healthy habits, some people struggle to meet their nutritional needs consistently.

Variety also plays a big role here and needs to be addressed. VARIETY is important. You may eat a salad for every meal, but are you varying the toppings? Are you trying to incorporate a variety of other vegetables, nuts, seeds, cheeses, beans, lentils, oils, etc.? In order to round out and boost the nutritional value of your everyday salad, variety is essential. We all have likes and dislikes; the key is not to get so stuck in our patterns that we are getting more than enough of certain nutrients and none of others.

Again, by no means am I saying that it is impossible to meet our nutritional goals via food, nor that you shouldn't try! In fact, I encourage everyone reading this article to spend the next week counting their servings of each of the food groups and sticking to Canada's Food Guide's recommendations. I guarantee you will feel great, but some of you may also find that it takes a little planning and can be challenging to follow on a daily basis.

It is for all the reasons above that a high-quality multivitamin or a daily greens supplement may be essential, to give certain vitamin and nutrient levels a boost and put you up to the recommended quantities of essential vegetables and fruits.

The Evolution of Food Nutrients

My mother grew up on a farm. If she needed eggs, she ran out to the chicken coop and grabbed them; if she needed milk, she took it straight from the cow. She did not have a microwave to heat up insta-meals packaged in plastic. Was she healthier for it? I think so!

Modern lifestyles often prioritize convenience over nutrition. Food production has changed to meet growing consumer demands. Manufacturers often processstaple foods to improve shelf life and scalability. Processing can reduce certain nutrients in some foods. Manufacturers also add preservatives, colours, flavours, and texture enhancers to many products. These additions can increase palatability and shelf stability. Many farms now use pesticides and other agricultural chemicals more frequently. Researchers continue studying how these practices affect human health and food quality. Some evidence suggests soil quality and mineral content have changed over time. Modern diets also include more heavily processed foods than previous generations. Environmental changes may affect food systems, crop quality, and animal health. These factors can influence the nutritional quality of the foods we eat.

Lately, we have heard a great deal about the importance of Omega-3 fatty acids. Simultaneously, we are learning more and more about the heavy metal content, mainly mercury, of many of our tastiest fish friends. Fish oil is a prime example of a supplement that is becoming more and more necessary in order to minimize our levels of mercury while still getting in the essential Omega-3 fatty acids, needed to reduce the risk of heart disease, lower cholesterol and protect against a variety of neurological concerns.

Changing Nutritional Needs

Nutritional needs change throughout life. Stress, medications, and lifestyle habits can also affect nutrient requirements. People sometimes need extra vitamins and minerals during certain life stages. Healthcare providers commonly recommend prenatal vitamins during pregnancy. Some children may benefit from supplements if diet quality remains limited. Teenagers may need extra calcium during periods of rapid growth. Older adults often need more calcium and vitamin D support. Some older adults may also benefit from additional B vitamins. Postmenopausal women have higher calcium needs. Reduced absorption and age-related changes contribute to these increased requirements. Calcium supplementation may help slow bones loss after menopause. This support may help reduce osteoporosis risk in susceptible groups. Women with heavy menstrual cycles may benefit from additional iron intake.

Some needs change with the seasons. Many people know vitamin D as the sun vitamin, but during our cold Canadian winters, it doesn't matter how much sun there is; we are simply not able to absorb this much-needed vitamin through our skin (and are very rarely outside with skin exposed). For this reason, vitamin D supplementation throughout the winter months is essential. Many Canadians get so deficient throughout the winter that it is recommended they supplement year round to compensate for the deficiency.

We are all susceptible to the odd cold or flu, no matter how well we eat. When our immune system is compromised, our body is smart and uses up the resources it has in order to fight these bugs. In cases like this, supplements like vitamin Care necessary to boost these depleted levels. When smart bugs get the best of us, antibiotics are often prescribed. Although they do a great job of getting rid of nasty bacteria, they also completely wipe out the population of good bacteria within our gastrointestinal tract. Probiotic and prebiotic supplementation is an effective way to repopulate these good bacteria in order to prevent dysbiosis.

Even as exercise habits change, so do nutritional needs. Bodybuilders, marathon runners, and individuals looking to shed a few pounds need to make sure they are supporting their bodies' changing needs as they exercise. A high-quality protein powder, for example, is made to be absorbed quickly and efficiently, providing essential amino acids in the smallest number of calories and may prove to be an essential and complimentary addition to any athlete's daily diet. Free radicals are generated more quickly during exercise, and as such, athletes may also want to consider supplementing with antioxidants after especially taxing workouts.

Key Nutritional Needs

Herbs

People have used medicinal plants for centuries to support health and wellness. Historically, people consumed these plants whole or brewed them into teas. Today, manufacturers often sell herbs as capsules, powders, or liquid tinctures. Many herbs have long histories of traditional use. Researchers continue studying their roles in health and disease management. Some people use herbs like astragalus, echinacea, and goldenseal for immune support. Research on these herbs shows mixed results for cold and flu prevention. These herbs should not replace medical care when symtpoms are severe. Many common spices also contain bioactive compounds. Examples include oregano, turmeric, and cinnamon. People often consume small amounts of these spices in foods. Research studies sometimes use larger amounts than typical dietary intake provices. Supplement forms can offer a more conventrated and convenient option.

What Supplements Help Nutrient Deficiencies?

Supplementation is especially important if the deficiency has gotten so low as to affect the health of the individual.

Magnesium deficiency and low intake remain common in North America. Many people consume less magnesium than recommended through food alone. Low magnesium intake can make restoring healthy levels more difficult. Food sourcrs remain important, but dietary changes can feel overwhelming at first. Supplementation may help bridge nutritional gaps while improving dietary habits. Many people use magnesium supplements alongside magnesium-rich foods. Some people reduce or stop supplementation once diet alone maintains healthy intake levels.

Iron deficiency anemia can make rebuilding iron stores through diet alone difficult. Iron supplements may restore iron levels more efficiently in some cases.

People with inflammatory bowel diseases, like IBD, often experience nutrient malabsorption. Malabsorption may affect fat-soluble vitamins, including vitamin E. Nuts, seeds, and leafy greens provide vitamin E. Intestinal inflammation may reduce nutrient absorption from foods. Multivitamins may help support nutrient intake when diet alone falls short. Adequate fat-soluble vitamin intake remains important for overall health. Vegetarians and vegans may struggle to get enough nutrients from food alone. Vitamins B12, D, and A may require extra attention. This is where supplementation may be beneficial.

Prevention plays an important role in long-term health. Talk with your healthcare provider about your diet, habits, and family history. Use this information to assess your nutritional needs and support overall wellness.

With so many products available today, navigating the world of supplements can feel overwhelming. From vitamins and minerals to herbs, probiotics, and specialty formulas, understanding which nutrients truly support your health is essential for making informed choices. Learning about the key supplements that promote energy, immunity, digestion, and overall wellness can help you build a strong foundation for long-term health.

In this article, we'll break down the basics of supplementation and explore the most important nutrients to consider for everyday support. 

How Do Supplements Work?

As a general rule, vitamins and minerals (especially the fat-soluble vitamins D, E, A and K) need to be taken with food. "Taken with food" means just that; try not to take them before your food or at the end of the meal but in the middle, with the meal.

Digestive enzymes help break down food during digestion. These enzymes also help break down supplements for absorption and use.

As a general rule, take many herbal remedies away from meals. You can include greens supplements in this category. Take these supplements on an empty stomach when possible. Aim for 30 minutes before meals or two hours after eating.

How Can I Take Supplements?

Here are some specifics on a few of the more 'pickier' supplements:

Iron

Best absorbed if taken with vitamin C, but must be taken away from both zinc and calcium, as they reduce the absorption of iron. Post-menopausal women and men do not need to supplement their iron, unless directed by a healthcare physician.

Calcium

Takes away from iron and fluoride, as they reduce absorption. To maximize absorption, take only 500 mg at a time, with meals and ensure you are getting adequate vitamin D and magnesium, as they both aid in the absorption of calcium. Calcium-magnesium supplements often serve as an exception to this rule. Many people take them before bed because they may promote relaxation. If you take calcium away from meals, consider calcium citrate. Calcium citrate often absorbs better than calcium carbonate without food.

Probiotics

There is a lot of question about whether a probiotic supplement should be taken with or without food. Although better to take it in, if not at all, most heath care professionals recommend you take it away from food, either first thing in the morning or just before bed.

Fibre

Fibre may alter the absorption of many supplements and medications. The best rule to use with a fibre supplement is to take it away from other supplements and medications (2 hours if possible). It is also very important to increase your water consumption when increasing fibre.

Zinc

Zinc supplements can reduce copper levels, as well as alter the absorption of magnesium. Make sure your multivitamin includes zinc and copper, and ensure your zinc intake stays below the recommended 40 mg/day (Adults).

Interactions between a number of medications and vitamins/minerals exist, most of which will effect absorption and therefore utilization in the body. Always consult with a healthcare professional when starting a new supplement regimen to ensure you are making the right choices for your individual needs.

Unfortunately, when indulging a little too much in your favourite foods, it can often lead to feeling gassy, bloated, nauseous and digestive upset. Learn why you may bloat and what foods and supplements can help reduce bloating.

How Your Digestive System Works

Everyone's digestion is designed to work in specific ways. Optimally functioning, food goes in, is chewed well, enters your stomach, which is an acidic environment to break down food, then goes into the small intestine, which is alkaline, where the pancreas, liver and gallbladder secrete fluids to continue to digest food so you can absorb nutrients.

Ensuring Optimal Digestion

Key ways to keep your digestive process running smoothly are to: 

• Chew Food Well & Eat Slowly – digestion starts in your mouth, and eating slowly also allows you to better assess when you are full.
• Include Digestive Enzymes - Betaine HCL, Protease, Lipase, Cellulase, Pancreatin, Amylase can help digest protein, fat and carbohydrates.
• Avoid Foods You're Sensitive or Intolerant To – common foods that people are often intolerant to are wheat, gluten, dairy, eggs, citrus, peanuts, and seafood. 
• Food Combining – Some people are sensitive to certain combinations of foods. Common combos that negatively affect people are: protein-starch; protein-fruits; starch-fruit
• Wait 2 hrs Before Indulging in Dessert – this allows some digestion time between your meal and dessert. You may be too full for dessert, or you will have emptied enough of your dinner into your small intestine to accommodate dessert after waiting 2 hours. 
• Liver Function – healthy digestion depends on good liver function. Liver-supporting herbs like Dandelion and Milk thistle, along with bile salts and essential fatty acids, help your liver to function properly. 
• Healthy Bowel Elimination – nothing feels less appealing than a big dinner when you are constipated. 1 to 2 bowel movements a day is key to a clean, healthy, functioning system. Ways to improve this are increased fibre, such as oats, flax seed, and psyllium. Magnesium and exercise, like an after-dinner walk, are also helpful ways to encourage more bowel movements.
• Drink Enough Water – your weight divided by 2 is the ounces per day you need.

Key Supplements For Bloating & Proper Digestion

The best practice for supporting your digestive health starts well before eating. To prepare your body for proper digestion, it needs to be stimulated by either the smell of food cooking or by a bitter taste. Unfortunately, in today's world, we cook things quickly or order out a lot; therefore, the aroma of food cooking isn't present long enough, or at all, for your body to be able to get ready for proper digestion. Our diet also doesn't consist of a lot of bitter foods, so your body isn't triggered to start the digestive process. Luckily, there are digestive bitters you can take 30 minutes before eating to help your body prepare itself for incoming food. Digestive bitters stimulate your body to release the bile from the pancreas, liver and gallbladder that is needed for proper digestion. 

Along with bitters, there are other supplements you can take while or after eating to support your body's digestive process. These supplements include:

• Dandelion
• Milk Thistle
• Bile Salts
• Essential Fatty Acids (EFAs)
• L-Glutamine (if you're concerned about having leaky gut)
• Charcoal 
• Licorice
• Ginger

Typical Use of Digestive Supplements

Digestive enzymes are usually in capsule or tablet form and are available at most health stores. A standard dose is usually 1 – 2 per meal.

Liver herbs, Bile salts and EFAs are usually found on their own or in combination formulas, and these are usually taken with meals at 1 – 2 caps once to twice daily.

Fibre products can also be found at health food stores in capsule or powdered forms. 2 caps twice daily or 1 tsp daily are usually suggested with a meal.

Magnesium comes in powder or capsules, and the citrate form would better encourage increased bowel movements.

All supplements come with a standard dosing chart on the label. Please follow this or your healthcare practitioner's recommendations when taking any supplements. 

Shopping For Quality Supplements For Bloating

When shopping for supplements for bloating, or any supplement for that matter, choose brands that have a trusted history, use quality, pure ingredients and are Non-GMO or organic when possible. When selecting herbal supplements, those that are wild-harvested are best. 

If you are taking any medications, have any kind of surgery planned or are pregnant or breastfeeding, you should speak with your healthcare provider before taking any supplements to ensure they are safe for you. 

The world of natural supplements is flourishing, with new discoveries and formulations emerging to support health and vitality. In this article, we showcase the top 11 natural supplements that are leading the way. From immune boosters to energy enhancers, these supplements are shaping the future of wellness. 

Top Natural Supplements For Vitality

1. Konjac Root Natural Supplements 

We have Dr. Oz to thank, at least in part, for the popularity of Konjac Root. It can be found in the name-brand PGX supplement. Konjac root, or Glucomannan, is a viscous form of dietary fibre. It has been used to aid in weight loss, regulate blood sugar levels, decrease cholesterol and relieve mild constipation. 

Konjac absorbs water as it travels through the digestive tract. In doing so, this helps to rid the body of excess water weight and adds bulk to the stool. Which, up to a certain point, can make it easier to pass through the colon. As with most fibres, glucomannan also aids in the elimination of toxins, excess hormones, and cholesterol. Ingested with a food that tends to be higher on the glycemic index, glucomannan also helps to slow how quickly sugars are absorbed into the blood stream. Therefore, how quickly and how high blood sugar levels are raised after eating stabilizes blood sugar.

2. Acai

Acai is a SuperFruit out of Central and South America, renowned for it nutritive and medicinal properties. It's high in antioxidants, reversing and preventing free radical damage in the body. Free radicals are unstable cells that cause damage in the body (tissues and organs) when they bump into healthy cells. 

Acai's antioxidants are said to be very well absorbed in the body. This means that even a little can have tremendous benefits in terms of cell growth, cardiovascular health risks, and reducing signs of ageing. Acai is also a source of Omega fatty acids. Acai can be consumed as a juice and/or pulp, or in supplement form - powder or capsule.

3. Iodine (Potassium Iodide)

Following the Tsunami in Japan in March, there was a large influx of questions regarding iodine supplementation, particularly potassium iodide. In some areas in Japan, residents were given potassium iodide to prevent thyroid damage due to thyroid uptake of radioactive iodine. This had people wanting to know more about what potassium iodide is, and whether we should we all be taking it?

Potassium iodide is a salt of the chemical element iodine. The body needs iodine, but cannot make it on its own. Therefore, iodine must be consumed through diet. The problem is that very little of our food contains iodine, and the foods which are highest, seaweed being one, are not common fare for most. 

Iodine is important because it is a precursor to thyroid hormone. Without iodine, low levels of thyroid hormone can lead to numerous other health risks and overall hormone irregularity. 

All this being said, you may ask why we are not all supplementing with iodine? Well, it's not that you shouldn't, but simply that you should be cautious. For one thing, iodine deficiency is not always the cause of low thyroid hormone (hypothyroidism). Therefore, not always indicated in thyroid conditions. In fact, Iodine supplementation in autoimmune-related thyroid conditions should, in most cases, be avoided, as these individuals are especially sensitive to iodine toxicity. Even in cases of goitre, iodine must be supplemented with caution, as too much will exacerbate or worsen the problem. Iodine supplementation in higher dosages or over long periods of time can lead to accumulation and have some very serious side effects, even for the average individual, especially young children. Iodine toxicity can actually create thyroid problems where none existed. Talk to your healthcare professional before supplementing with iodine at dosages above what a typical multivitamin provides.

4. Astaxanthin Natural Supplements

This antioxidant is one carotenoid that has been getting its fair share of attention this year. It is thought to be one of the most powerful fat-soluble antioxidants in the xanthophyll class of carotenoids, with considerably higher free radical scavenging abilities than most. Research dedicated to the use of Astaxanthin for the treatment of diabetes found that it not only reduced blood glucose levels, but showed some promising results in terms of preventing pancreatic beta cells from oxidation. When these cells are damaged, insulin resistance ensues. 

Astaxanthin's fat soluble properties and relatively low molecular weight also enable it to cross the blood-brain barrier and exert it's antioxidant effects on the central nervous system, including the eye, giving it the potential to prevent such diseases as macular degeneration, dementia and Alzheimer's. It has also been used topically, including in many of the latest anti-ageing creams. Astaxanthin is stored in the muscle tissue of some sea life, including shrimp, lobster, salmon and krill.

5. Krill Oil

Krill are a shrimp-like crustacean with significant levels of Omega-3 fatty acids EPA and DHA. Up until now, fish and fish oils have been virtually the only sources of these super omega fatty acids, as our conversion of ALA from plant sources to EPA and DHA is thought to be poor at best. Krill is also lower on the food chain than most fish, making it less toxic and requiring less filtering out of these pollutants for supplement use. 

Some experts also believe that the fish population cannot sustain itself in order to meet the demand for fish oils. Krill is thought to be much more sustainable. Krill oil also contains phospholipids, which, when attached to the Omega 3 fatty acids in Krill, are said to give them a higher bio-availability, meaning your body can break them down and take advantage of their medicinal properties much easier and perhaps in a lower dosage than is currently recommended for fish oil. As mentioned above, Krill is high in Astaxanthin, as well as possessing all the established benefits of DHA and EPA, including but not limited to it's effect on 'good' HDL cholesterol, as well as potent anti-inflammatory effects.

6. Vitamin D Natural Supplement Benefits

It seems that every day we are learning more and more about the amazing benefits of vitamin D, as well as learning more about how deficient most North Americans are. Deficiency of this 'sunshine vitamin' has been linked to heart disease and increased risk of mortality. Studies have shown it may play a vital role in the treatment of unhealthy cell growth in pediatric bones, as well as the prevention of a number of other mutated cells. More research is also confirming the multitude of benefits that vitamin D has in terms of supporting a healthy immune response. Vitamin D should be your go-to when it comes to the prevention and treatment of cold and flu this season. 

The next question I get is, 'How much? Anywhere from 2000-4000IU/day is safe and effective throughout the winter months, with higher doses being safely administered for acute treatment.

7. Goji Berries

Another so-called 'superfruit' that we've been raving about this year, Goji, is packed with antioxidants. It has been shown in studies to have a protective effect on heart tissue, brain tissue, liver tissue and more, protecting these organs from oxidative damage. Goji berries are particularly high in one carotenoid called Zeaxanthin, widely known to have an affinity for the eye, helping to protect against age-related macular degeneration and glaucoma. Add dried goji berries to your morning oatmeal, yogurt or trail mix for an added boost of (tangy sweet) flavour and antioxidants.

8. Vitamin B12, an Important Natural Supplement

It has been known for some time that individuals with reduced digestive function, as seen in most elderly individuals, have a very hard time absorbing vitamin B12, amongst most nutrients. With the incidence of Type II Diabetes increasing in every generation, including children and the elderly, more people are at risk of vitamin B12 deficiency due to medications, such as Metformin. 

Individuals on anti-coagulant medications and gout medications are also at higher risk of B12 deficiency. Given that B12 is only found in animal products, this also means that the ever-growing vegan population must also be diligent in protecting their B12 status. B12 is required for optimal nervous system health, and research throughout this year only solidified its importance in this area. 

Studies are showing that B12 deficiency may be playing a large role in the declining cognitive function and memory loss in the elderly. It has been shown that the human brain literally shrinks when there are deficient amounts of B12 in the body. B12 deficiencies have also been closely linked with depression. Supplementation is recommended for at risk individuals, often sub-lingual (under the tongue) or via intramuscular (IM) injections, so as to bypass potential gastrointestinal dysfunction that may inhibit absorption.

9. Arginine

Nitric oxide precursors seem to be all the rage these days (and here, you thought it was ironic facial hair?!), and Arginine seems to be leading the way. Arginine can be broken down in the body to form nitric oxide (NO2), a chemical that dilates blood vessels, thereby increasing oxygen transport throughout the body. This can have a profound effect on athletic performance, sexual performance (erectile dysfunction), cardiovascular health and blood pressure, as well as wound healing. Arginine has also been shown to protect the liver, enhance thymus activity (and T cell activity) and generally strengthen the immune system.

10. Curcumin

Curcumin is the herbal equivalent of vitamin D, a necessary component of good health. This herb is the principal curcuminoid of the spice turmeric, also responsible for giving it its bright yellow colour. 

Curcumin is gaining the reputation of 'anti-inflammatory extraordinaire', but not just for reducing the pain of joint inflammation. Curcumin is now being widely used to reduce inflammation in cases of inflammatory bowel diseases, such as Crohn's and Colitis. Research this year has also focused on the potential curcumin has in the treatment of unhealthy cell growth, as well as its benefit in Alzheimer's. Curcumin has been shown to prevent and potentially reverse the buildup of amyloid plaques in the brain, one of the features of Alzheimer's. It has also been shown to lower cholesterol and support liver function, including vital phase II detoxification. 

This year, curcumin formulations have also advanced, making it somewhat difficult to absorb lipophilic substances and even easier to absorb and utilize.

11. Coconut Oil

Coconut oil is high in two medium-chain fatty acids (MCFA's): lauric and capric acid. MCFA's have been shown to be a more fat friendly, rapidly used, and available source of energy. They do not have a stimulatory effect on insulin levels, and studies are now showing they may have a beneficial effect in terms of controlling weight gain and obesity. It has been shown to increase the 'good' HDL cholesterol, while decreasing "bad" LDL cholesterol. 

Coconut oil also retains its nutritive properties during cooking, making it a great alternative to other vegetable oils and adding to its ease of use. Lauric acid also has anti-bacterial and anti-viral properties, making it beneficial for immune support, as well. Bonus: I also love to use coconut oil as a moisturizer! Look for non-hydrogenated virgin coconut oil at your local health food store to ensure it is unprocessed and free of any trans fats.

Final Thoughts on Natural Supplements For Vitality

Natural supplements continue to redefine the way we approach health. By choosing these top natural supplements, you can enhance your well-being and address specific health needs to set you up for success on your holistic path to vitality.