A-Z well-being Articles

What Is Bilberry?

Bilberry extract became valued as a medicinal agent during World War II when British pilots claimed that eating bilberries improved their visual acuity, night vision and ability to adapt to glare. Scientific studies have backed up these testimonials by uncovering bilberry’s antioxidant properties. Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage.

Bilberry Extract Health Benefits: An Antioxidant Powerhouse

Eye Health

Bilberry’s antioxidant properties neutralize free radicals and therefore reduce damage to vessels all over the body, including those in the eye. Cataracts are caused by free radical damage in the lens of the eye and therefore bilberry may help protect against and heal cataracts. Other eye problems that Bilberry supports, include:

• Macular Degeneration
• Diabetic Retinopathy
• Night Blindness 
• Myopia

Anti-Aging

Bilberry has anti-aging properties because as an antioxidant, it protects the body against environmental pollutants, free radicals and other substances that lead to aging. Bilberry makes an excellent anti-aging skin supplement when taken internally and since it boosts collagen, can also have a positive effect on hair and nail health. 

Collagen Support

Bilberry also stabilizes the connective tissue called collagen. Thus it is beneficial for conditions of collagen instability in the vascular system such as varicose veins, phlebitis, joints and heart disease. 

Promotes Healthy Circulation 

Bilberry inhibits blood clotting and can be useful to increase circulation in cases of atherosclerosis and diabetes. Therefore, if you have circulatory issues, you may want to consider a bilberry supplement. 

Bilberry Extract Supplement Varieties

The berries of the bilberry plant contain the greatest concentration of the medicinally active ingredients, anthocyanidins. Supplements often contain the whole plant in encapsulated form. By purchasing supplements standardized to anthocyanadins one can be sure that there are some dried berries in the formula. Bilberry can be found in formulas for enhancing eye health and are often combined with other antioxidants, berries and herbs, such as eyebright.

Safety Information Of Bilberry Extract

Bilberry should be used with caution if you are nursing or pregnant. Bilberry can interfere with iron absorption and should not be taken at the same time as iron supplements. Bilberry may alter blood sugar levels and should be used cautiously in diabetics and hypoglycemics.

What is Taurine?

Taurine is called a non-essential amino acid, because it is not required in the diet so long as other protein is present. It can actually be manufactured by the body from the skeletons of other amino acids. Newborn infants are the exception to this rule because they have not yet established the pathways required for making this amino acid, and thus, they require dietary intake to meet their nutritional needs. In older children and adults, the body can still benefit from supplementation as well.

How Does Taurine Work in The Body?

Taurine plays an important role in the metabolism of proteins and neurotransmitters, and in digestion, and in cardiovascular health. The biologically active form of this amino acid is called L-taurine. Natural health practitioners recommend taurine for: heart disease, heart failure, high cholesterol, diabetes, hypoglycemia, epilepsy, anxiety, hyperactivity, and high blood pressure.

Nervous System

Interestingly, taurine can cross the blood-brain barrier, which allows it to directly affect the brain. It can act in the brain and body as a neurotransmitter that inhibits nerve impulses. This allows it to stop unwanted and excess nerve signals like those that cause seizures, hyperactivity and anxiety. Because of this, this amino acid is often added to energy drinks to help prevent the negative side effects of stimulation, such as anxiety, palpitations, and tremors.

Digestion and Weight Loss

Taurine is one of the main components of bile, the compound that is released into the intestine by the liver to help with the digestion of fatty meals. Bile acids emulsify fat and aid in the absorption of fat-soluble vitamins in the digestive tract. Thus, healthy taurine levels are required for proper digestion. Supplementation with this amino acid for other reasons in research studies has been found to coordinate with a reduction in body weight in the same group. Thus, taurine may help promote weight loss in overweight individuals.

Antioxidant

Interestingly, taurine is also a strong antioxidant in the body that can help protect against the oxidative stress caused by exercise. It can also help to protect against the toxicity of heavy metals like lead and cadmium.

Heart Health and Cholesterol

In the heart muscle, taurine regulates contractions and prevents irregular heartbeats. It also regulates potassium levels, which helps to further ensure the regularity of the heartbeat. In addition to helping to regulate the nerve impulses to the heart, this amino acid can also help to reduce the production of apolipoprotein B100, which is one of the major components of VLDL and LDL (“bad” cholesterols). Thus, taurine intake can help to normalize cholesterol levels in the body and prevent cardiovascular disease. Supplementation with this nutrient has also been found to increase the force and effectiveness of heart contractions in those suffering from congestive heart failure.

Taurine Deficiency Signs and Symptoms

When there is not enough taurine in the body, excessive nerve impulses cannot be properly inhibited, and it can result in symptoms of seizures, hyperactivity, and anxiety. A deficiency of this amino acid also leads to damage in the photoreceptors of the eye and can eventually cause visual impairment. Taurine levels are found to be significantly lower in those following a vegetarian or vegan diet. Alcohol consumption can also significantly reduce levels of this amino acid in the body. If you have dietary restrictions or a prolonged intake of alcohol, supplementation with taurine is often advised.

How Can I Get More Taurine?

Taurine is naturally found in animal products, especially meat and seafood. It can also be commonly found as a supplemental powder or in capsules, as well as in formulas for heart health and energy drinks. It is often used with coenzyme Q10 and carnitine for supporting the heart. Take amino acid supplements at least 1/2 hour before or a few hours after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent any deficiency of other amino acids.

Ever wonder why you feel sleepy after a big Thanksgiving dinner? Tryptophan often gets the blame thanks to its presence in turkey, but there's more to this fascinating amino acid than post-feast naps. 

Tryptophan is an essential nutrient your body can't produce on its own, yet it plays a powerful role in mood, sleep, and overall well-being. From supporting serotonin production to helping regulate melatonin, tryptophan is a key player in how you feel, think, and rest. 

Foods Rich in Tryptophan

Tryptophan is found in many protein-rich foods, not just turkey. Since it's an essential amino acid, you need to get it regularly through your diet. Some food sources include:

• Turkey and chicken
• Salmon and tuna
• Eggs
• Milk, yogurt, and cheese
• Beef and pork
• Pumpkin and sesame seeds
• Soy foods (tofu, tempeh, edamame)
• Lentils and chickpeas
• Oats
• Nuts (almonds, walnuts)
• Dark chocolate

Tryptophan is important for many things in your body, and 'happy hormone' production is one of its most important functions. For better absorption, try pairing these foods with healthy carbs. Carbs help move tryptophan across the blood-brain barrier, where it can be converted into serotonin and melatonin, supporting mood and sleep. 

Benefits & Uses of Tryptophan

Tryptophan is best known for its role in supporting mood and sleep, but its benefits go far beyond that. As an essential amino acid, tryptophan serves as a building block for several important compounds in the body. 

Supports Mood & Emotional Balance

Tryptophan is converted into serotonin, a neurotransmitter often referred to as the "feel-good" chemical. Healthy serotonin levels are linked to emotional stability, reduced anxiety, and an overall sense of well-being. Adequate intake of tryptophan may help support a balanced mood, especially during times of stress.

Promotes Restful Sleep

Serotonin made from tryptophan is further converted into melatonin, the hormone that regulates your sleep-wake cycle. This is why tryptophan is commonly associated with relaxation and better sleep quality. Supporting natural melatonin production can help improve sleep onset and overall patterns.

Helps Regulate Appetite

Serotonin also plays a role in appetite control and satiety. Balanced levels may help reduce cravings and support healthier eating patterns, particularly when it comes to carbohydrate intake. 

Supports Cognitive Function

By contributing to neurotransmitter production, tryptophan may also play a role in focus, memory, and mental clarity. Stable serotonin levels help maintain healthy brain signalling and emotional resilience. 

Contributes to Overall Wellness

Beyond mood and sleep, tryptophan is involved in protein synthesis and supports the production of niacin (vitamin B3). This is essential for energy metabolism and cellular health. 

So if you find you are suffering with nervous restlessness, anxiety, insomnia, depression or just the winter blues, consider eating the foods listed above, or taking tryptophan on a regular basis.

How Does the Tryptophan in Turkey Work?

Tryptophan is an essential amino acid. It goes into making 5-HTP or 5-Hydroxytryptophan. 5HTP does many things in your body, and making both serotonin and melatonin translates into you feeling more relaxed and happy.

As mentioned, serotonin helps regulate mood, out look, general sense of wellness, behaviour, and it reduces appetite. In fact, because 5HTP increases serotonin, it's been compared to antidepressants like Prozac for its ability to alleviate depression. 

Serotonin is released in your gut and brain in response to digestive fullness. This creates a feeling of satiety, which helps regulate your appetite. Because a deficiency of serotonin can lead to overeating and obesity, it is important to keep your serotonin up naturally. Eating turkey is one way to do this. In fact, there is a connection between stress and overeating. In part, your body is trying to calm itself by releasing serotonin. If you lack the essential amino acid tryptophan, you can become deficient in serotonin. And a lack of serotonin can cause you to overeat. This can then create a negative cycle of depression and overeating.

Similarly, melatonin is a hormone which causes relaxation and sleep onset. Studies show that melatonin regulates the body’s sleep-wake cycles. Optimal levels of melatonin allow us to have restful and restorative sleep. Melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels, making you feel strong and vital during the day.

Finally, melatonin is an antioxidant which protects your body by neutralizing damaging free radicals. The amount of melatonin produced by the body naturally declines as we age, so supplementing with 5HTP, or eating turkey on a regular basis, may be a means of preventing age-related disease s while also maintaining great sleep.

Tryptophan and 5-HTP are recommended by natural health practitioners for a variety of other reasons, such as: 

• Jet lag
• Aging
• Frequent colds and flus
• PMS
• Arteriosclerosis, Stroke
• High cholesterol, Obesity
• Blood sugar imbalances
• Allergies
• Alzheimer’s disease, Memory loss, Headaches/migraines
• Fibromyalgia, Hyperactivity, and Smoking Cessation

Finding Quality Supplements

Foods rich in this amino acid can be eaten a few times a week, but they often lack the necessary amounts of tryptophan that your body needs. Instead, you could try taking Tryptophan supplements in the form of 5HTP, which is available here at National Nutrition. 5HTP comes in capsule form and can be found as a standalone supplement or mixed with herbs and minerals to further support mood.