NutraChamps Blog

Tag: supplements

Allergies Got You Down?
Allergy season is among us.

Before you stock up on your antihistamines, tissues, and nasal sprays, consider some of the natural ways you can ease your allergies.

Don’t get me wrong, I know a shot of Flonase will ease my symptoms quicker and will allow me to get through my day with much more ease, but I also understand that some folks like to explore the natural options first. The problem with that is that it’s often what’s going on inside the body that needs to be addressed. Because we can’t see what’s happening inside our bodies, we may not know what to tackle first.

In the United States, around 15% to 20% of the population has allergic rhinitis. Although the main culprits of seasonal allergies are grass, weed, and tree pollen, hay fever can also be caused by other things such as dust mites, pet dander, mold spores, and cockroaches. 😖

Before you reach for the over-the-counter meds, consider trying these tips out if you can manage!

Close the windows – When you leave your windows open, you risk letting in a lot of dust, dander, and pollen.

Use air conditioning in warm weather to control dust mites and reduce humidity.

Another thing many of us forget is to change air filters. Depending on your personal lifestyle, you may need to change your filters more or less often. If you smoke or have pets, you will want to change your air filter more often. If not, every 3 months is a safe bet!

Air dry your clothes on a clothing rack (instead of outdoors) – Like the last point, drying your clothes is deadly for your allergies! If you can’t handle dander, pollen, or dust, why would you want to soak your clothes in those pesky allergens outside?!

Although it is a great option instead of using your dryer, there is an energy-saving alternative! Consider investing in a Clothes Drying Rack that can fold up and fit in your closet. You can get them at a pretty affordable price online, at Walmart, or even used on Facebook Marketplace.

When I was young, my favorite memory was when my grandmother used to dry all of our clothes outside. Because my allergies hadn’t yet developed, I loved putting clothes on straight from the clothes rack while they were nice and warm from the sun. 🙂

Wash the day off before you go to bed – As lazy or as tired as you may be, your body carries these allergens as well. I speak for myself when I say that sometimes after work, the last thing I want to do is shower. I tend to want to plop down on the couch and turn on an episode of reality TV on Netflix, but once I realized my allergies were likely following me inside my condo, I had to change that routine.

Allergens stick to your hair and skin, so washing up after spending time outside can help you prevent spreading these allergens to clothes, furniture, pillowcases, and other surfaces.

This is your opportunity to try a nice and relaxing Epsom salt bath! If you do not enjoy baths and don’t have time for a full-body shower, simply shake out your hair and wash your face!

No pets in bed! – Actually, the best way to ensure pet dander doesn’t affect your sleep is to keep pets out of your bedroom, entirely. I know this is difficult and sometimes impossible. These are just some tips to take into consideration if you’ve got the space and/or rooms.

Close the doors to bedrooms when you are not home to keep pets out. Cover vents with a dense material like cheesecloth so that pet dander does not flow from room to room or floor to floor. Animal allergens are sticky, so wash and change your animal’s favorite furniture, food and water bowls, and toys often.

Vacuum and sweep – I always feel better once I’ve swept, vacuumed, and mopped the floors, but it can be a pain to finally work up the energy to perform these tasks.

My vacuum is not the greatest. This can definitely affect you if you have severe allergies because your vacuum could potentially be pushing dust and dirt around rather than sucking it up.

Consider purchasing a certified asthma & allergy friendly vacuum. You may even need to wear a mask while doing housework, and I guess that’s not the worst thing in the world… many of us have already grown accustomed to wearing a facemask to and from work every day.

Another suggestion is to leave your house for several hours after you’ve cleaned it. This is because it will take some time to let the dust and dander settle. Leaving the house for a bit and then returning can help clear your system!

Supplement – Although supplements won’t get rid of your allergy symptoms, there’s a high probability that they can enhance or boost your immune system when you’re feeling the change of season weighing you down.
- Vitamin C: Vitamin C prevents the formation of histamine, while typical over-the-counter antihistamine medications work by interfering with the histamine after it is produced. Vitamin C’s immune-enhancing effect also makes it essential in preventing infection as well as in shortening the duration of an illness.
- Probiotics: This likely isn’t the first thing you’d think of to relieve allergies, but probiotics contain bacteria that have shown to be effective for treating allergic rhinitis. Look out for the following kinds to fight off allergic reactions: Lactobacillus GG, L.gasseri, L. acidophilus, and Bifidobacterium lactis. These won’t work as well as OTC antihistamines, and you certainly can’t just take probiotics the moment you feel the onset of symptoms. You’ll want to be taking probiotics year-round and maybe change it up with every season.
- Multivitamin: Scientific studies have shown that the majority of us are deficient in many essential nutrients due to the decrease in nutrients in foods, poor dietary habits, and other factors like caffeine, drugs, stress, and pollution. Without the essential vitamins and minerals that keep our bodies strong and healthy, you risk issues with proper growth, metabolism, digestion, immune system function, muscle and nerve function, and detoxification in the liver. Men and Women typically take gender-specific products, but consult your GP for a product that will work best for you.
- Omega-3 Fish Oils: Healthy fats like Omega-3 from responsibly-sourced EPA/DHA are anti-inflammatory, making them useful for preventing heart disease, lowering cholesterol, helps to moisten the skin, and improve bowel function. One German study involving 568 people found that a high content of omega-3 fatty acids in red blood cells or in the diet was associated with a decreased risk of hay fever.
- Plant Sterols: Helping to modulate your immune system, meaning it will bring you back down to a healthy medium. For example, if you are running on high, like when you have allergies or for those who have autoimmune diseases, they can help to bring you back down to a regular level. On the other end of the spectrum, if you are running on low and have a cold or flu, these sterols help to increase your immune system function. Sterols can also decrease levels of cortisol (stress) which is essential for keeping your immune system strong.
Medication – OTC meds are a great option for relieving allergy symptoms. These can provide a great deal of relief for those who suffer from hay fever. Depending on what you prefer, some of you may want to go for an antihistamine, corticosteroid nasal spray, decongestant, or immunotherapy.
- Antihistamines: These block histamine, the symptom-causing chemical released by your immune system during an allergic reaction. Some people notice decreasing effectiveness if they use antihistamines daily over the course of several days, at which point, you may want to reach out to a medical professional for next steps.
- Corticosteroids: These relieve symptoms by suppressing allergy-related inflammation. They come in nasal sprays, inhalers, eye drops, pills, liquids, and skin creams. Using corticosteroids for short, occasional courses, no longer than 3 weeks is unlikely to cause negative side effects.
- Decongestant: Usually used for congestion (stuffy nose), these usually come in liquid or pill form. Decongestants should only be used for a short time, usually less than 10 days. The active ingredient in decongestants is either phenylephrine or pseudoephedrine. It works by narrowing blood vessels in your nose. That way, any swollen tissues in your nose that are causing you to feel pain or stuffed up are able to shrink and ease your breathing.
- Immunotherapy: Also known as allergy shots, these regular injections over a period of 3-5 years can help stop or reduce allergy attacks. These shots contain a small amount of the allergen that triggers your reactions. These tend to work well for common allergies like pet dander, pollen, or dust. This is a great option for those who have allergy symptoms lasting longer than 3 months a year and who have tried other medicines with no relief.
Just like most other medications, there are possible side effects such as drowsiness, dry mouth or eyes, blurred vision, low blood pressure, headache, and rapid heart rate. The FDA also warns about serious problems with high doses of common over-the-counter allergy medicines like Benadryl, which can lead to heart problems, seizures, coma, or even death.

Conclusion

Allergy season always seems to surprise me. It comes up out of nowhere and I think part of that is because the snow has started to melt, the weather starts to warm up, and the sun is up for longer, so my mood has been naturally boosted. When allergies hit me, I’m caught off guard. EVERY. YEAR.

I’ve naturally implemented a few of the tips I’ve mentioned above without having to do too much research, such as taking daily showers/baths, having an antihistamine available (my choice is Flonase because it doesn’t make me drowsy and works without fail, every time), and I avoid having pets in my space (even though I’d love to have a cat or dog).

I do realize that these are not easy to implement all the time, especially if you’ve had a dog all your life, or if you work outdoors, but I hope that some of the tips in this article can help you feel more comfortable when you battle the beautiful fresh Spring air. If you have any other tips or tricks you think our readers would find interesting, let us know in the comments below!

Resources:
- https://my.clevelandclinic.org/health/diseases/8622-allergic-rhinitis-hay-fever
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/allergies-and-the-immune-system
- https://doctors-hospital.net/blog/entry/8-ways-you-re-making-your-seasonal-allergies-worse#:~:text=The%20main%20culprits%20triggering%20this,symptoms%20to%20linger%20for%20months.
- https://www.aafa.org/control-indoor-allergens/
April 8, 2022
What is Cycle Syncing?
One day you’re happy, full of energy, and feeling on top of the world.. the next day you’re sitting on the couch with a bucket of Ben & Jerry’s feeling extremely irritable. As a woman, your hormones are constantly in a state of ebbs and flows, especially depending on which phase of your cycle you’re in. No, you’re not crazy, and yes, it is definitely normal to be feeling a variety of changes both mentally, emotionally, and physically depending on where you are at in the month. The good news is that there is more accessible information than ever before about optimizing and working with our hormones, not against them.

No longer do you need to be at the effect of PMS and have confusion around your menstrual phases, it’s time to take your power back and tackle your days with more control and empowerment. With that being said, this article is going to cover all things “cycle syncing,” by giving you a brief overview of the four phases of a menstrual cycle. We are also going to share suggestions of you can take care of yourself and feel your best throughout the entire month by optimizing where you’re at in your cycle.

What the heck is cycle syncing?

Some pretty major hormonal shifts take place inside of a woman’s body in preparation for ovulation and menstruation. It’s due to these changes that are occurring within the body that so many women have set out to seek answers about what’s really going on. We want to find the reasoning behind why we feel the way we do.

The term “cycle syncing” is coined by Alisa Vitti, the author of WomanCode. She essentially believes that women can sync their goals, behaviors, and lifestyles to align with their menstrual phases and hormones to feel better. Although it seems pretty straightforward, this isn’t the case for every woman. In fact, studies have shown that 14-25% of women of childbearing age experience irregular periods. This means that every month can be different and tracking where you are at in your cycle is a lot more difficult, although not impossible.

The four phases of a cycle

Menstruation is something that so many women view as a headache or a burden, but what if it didn’t have to be? What if we could learn to love and fully embrace the ability our body has to produce life? What if we had more knowledge about what was going on within? With a better understanding of the phases our bodies go through to prepare us for ovulation and menstruation, we can start to feel more empowered in the choices we make as a whole.

Phase 1- The Menstrual Phase

The first day of menstruation is considered the first day of your cycle. It is during this time that a woman’s uterine lining sheds and the hormone progesterone plunges. Progesterone is a hormone that is released by the ovaries. Lower amounts of progesterone can cause you to feel less productive and more tired than usual. During this time it’s important to really listen to your body and identify when you may need more rest. When you’re losing blood and iron it’s important to focus on eating nutrient-dense foods such as lentils, fish, and greens. You should also try to incorporate foods like walnuts, almonds, and pumpkin seeds which contain manganese and help to ease cramps.

During this time it’s best to make sure you’re drinking enough water and getting enough sleep.

One supplement that we recommend taking during this time is Magnesium. This fantastic mineral has been shown to help relax your muscles which is definitely key for when you’re bleeding. Menstrual cramps are the result of your uterus muscles contracting, this is what can cause pain from mild to severe for some women.

In terms of exercise, it’s probably best to focus on less intense workouts during this time, especially during those first couple of days of your cycle. Slower, more rejuvenating movement like walking, yoga, or pilates is great for this time of the month and phase of your cycle.

Phase 2- The Follicular Phase

This part of the menstrual phase is also the longest and actually overlaps with your period. This part of the cycle begins on the first day and lasts until ovulation occurs. During this time the body produces more estrogen and prepares to release an egg. The Follicular Phase usually lasts between 11-27 days and it is during this time that most women begin to notice a shift in how they feel. Higher energy levels occur, libido begins to rise, and a more positive mood will start to develop. This is definitely a feel-good phase and a time in which you should take advantage of your lifestyle!

Here are a few ways you can make the most of the way you feel during the Follicular Phase:
- Socializing and going out more with friends, family, and colleagues
- Focusing on more deep work and complex projects
- Tackling to-do lists
- Allow your creative juices to flow
To support your estrogen levels during this phase, it’s a great idea to eat nutritious foods that complement what is going on within. Cruciferous vegetables such as broccoli, kale, and cauliflower are great choices at this time since they contain DIM, a phytonutrient that helps to balance estrogen. It’s also a good idea to stay away from alcohol as it can cause imbalanced hormones among other side effects.

The follicular phase is an ideal time to start incorporating more intense workouts into your routine again. Whether you enjoy running, HIIT training, lifting weights, or swimming, this is the right time to take advantage of your energy and put it to good use – for both your mind and body!

Phase 3-The Ovulatory Phase

Are you feeling confident, full of energy, and in the mood? It might just be thanks to the ovulatory phase of your cycle! During this time, a substance called the luteinizing hormone increases which will then prompt the ovaries to release an egg into your fallopian tubes for fertilization. If you’re looking to conceive or to avoid getting pregnant altogether, this is the time you must really pay attention to. Some key to tell you are ovulating include:
- Your cervical mucus changes: When the body produces more estrogen it can cause cervical mucus to become more clear and stretchy, almost like an egg-white consistency. This is something you can look out for if you suspect ovulation.
- Changes in your basal body temperature: During ovulation, your basal body temperature will rise and stay elevated. It is not something you may not notice out of the ordinary but it is something that you can track and monitor.
In terms of your lifestyle and how you feel during the ovulatory phase, it’s definitely a time of high alertness and more energy. Whether you’re scheduling an important conversation with a boss or looking to get frisky with your partner, now is the time you’ll be feeling the most confident and on top of your game. Get out with friends, network, go to events, and communicate more effectively, it’s your time to really shine!

In terms of your diet and nutrition, during ovulation, your body will be looking for more B vitamins and Zinc. Examples of some nourishing foods to eat during this phase include whole grains, meat, fish, legumes, eggs, and leafy greens. It’s also important to make sure you’re staying hydrated by drinking enough water. Water helps follicle development, transporting hormones around the body, and provides endless benefits for overall health and wellness.

During this part of the phase continue to channel your elevated energy into high-intensity workouts such as kickboxing, dancing, running, and any other workout of your choice! Embrace that ovulation energy and celebrate your body for all of the amazing things it’s doing.

Phase 4-The Luteal Phase

After all of that high-level ovulation energy, confidence, and extroversion, you might start to notice a shift in how you feel during the luteal phase. During the beginning of this phase, progesterone is on the rise and estrogen decreases. Your uterus lining begins to thicken in preparation for the implantation of a fertilized egg. If there is no conception that occurs, your hormones then prepare for a period to arrive. It’s during all of this fluctuation of hormone levels that results in feelings of PMS for many women, especially near the end of the luteal phase. Some of the most common PMS symptoms include:
- Mood swings
- Anxiety, irritability
- Fatigue
- Insomnia
- Breast tenderness
When you’re noticing that you begin to feel “off” it’s best to take the approach of adjusting your lifestyle accordingly. Do more things that help you to relax, prioritize sleep, focus on breathing deeply, and incorporate mindful movement/exercise.

In terms of your diet during the luteal phase, some of the modifications that might help you to feel better include eating smaller more frequent meals to promote the feeling of fullness and eliminate bloating, limiting sodium, avoiding caffeine and alcohol, and prioritizing more protein such as beans, lean meats, lentils, tofu, and eggs.

Supplementation that can also help you at this time includes magnesium, calcium, vitamin B6, omega 3 fish oils. Here are some of the products we recommend:
- Omega 3 Fish Oil:
- B-Complex:
- Zinc:
Not many women are taught about the intricacies of our cycles. We might understand the basics of what is going on within such as ovulation and menstruation, but there are definitely missing pieces of the whole picture. Since more information is at our fingertips and accessible, for one of the first times in history, women can finally be empowered and understand what’s going on within their bodies every month. Knowing where you are at in your cycle is important to better understand fertility, pregnancy, menstruation, your moods, productivity levels, physical changes, and so much more! Our bodies are truly incredible for what they’re capable of doing, it’s time we celebrate that a little more. Here’s to hoping that you feel more in control, wherever you’re at in your menstrual cycle.

Citations:

https://www.sciencedirect.com/science/article/pii/S1521693415002266

https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787#:~:text=Calcium%2C%20magnesium%2C%20vitamin%20E%20and,John’s%20wort.

https://www.floliving.com/luteal-phase/

https://www.mindbodygreen.com/0-16167/get-to-know-the-4-phases-of-your-menstrual-cycle.html
March 28, 2022
How to Get Healthier Hair From the Inside Out
We’re often told that shampoos, conditioners, heat protectant sprays, and regular haircuts are the ultimate ways to achieve your healthiest hair. What if we told you that what you’re doing on the outside is only half the battle? The truth is that healthy hair is achieved by more than just the products you’re using.

You can use as much hair oil as you’d like but if you aren’t doing good for your body on the inside, it won’t matter. In this article, we’re going to share some helpful tips on how to obtain your strongest hair yet with the food you eat, vitamins you take, and overall lifestyle you lead!

Keep scrolling to find out how!

What is hair made up of?

Our hair is mostly made up of protein, Keratin to be exact. Keratin is a protective protein that is less susceptible to scratching or tearing than other types of cells that our body produces. The structure of our hair strands are made up of three different parts:
1. Medulla: The innermost layer of your hair
2. Cuticle: Your hair’s protective layer
3. Cortex: Forms the main bulk and pigment (color) of your hair
Hair is grown from follicles which are located between the dermis and hypodermis. Our head has about 100,000 follicles, but as we age these follicles stop producing hair which results in thinning and baldness. Hair growth is dependant on a few different factors, your age, your hair type, your overall health, and other conditions. While there is no magic pill to make your hair grow fast overnight, there are things you can do to contribute to your hair’s health, strength, and growth.

Hair growth starts with taking care of yourself

Hair growth requires energy, and lots of it. Missing out on balanced nutrients, meals, and essential vitamins can definitely impact the way your hair looks and feels. Here are every day things you should make a priority, not only your hair health, but health in general:

Eating balanced meals and getting enough protein:

It is no surprise that the foods we eat directly impact our internal and external bodies. If you’re skipping out on healthy fats, not eating enough protein, or not eating enough food in general, this can contribute to hair loss, lack of shine, and slower hair growth. The essential nutrients necessary for a healthier mane include: vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids. There are certain foods you can eat that are higher in these vitamins and nutrients than others and we’re going to list some of the very best!
- Eggs
- Avocado
- Legumes
- Nuts
- Salmon
- Pumpkin seeds
- Berries
Getting adequate sleep: Sleep is pretty much good for everything and so necessary for optimal health and wellness.

Not getting enough of it can lead to a weakened immune system, stress, inflammation, and skin issues. A good night’s rest is essential for protein synthesis of hair and the releasing of enzymes and growth hormones. Lack of sleep can also result in heightened stress, which has been shown to lead to hair loss. There are three different types of hair loss that can be the result of high levels of stress:
- Telogen effluvium: This is when stress causes hair roots to be pushed prematurely into their “resting state.” This condition usually happens after a traumatic event, shock, or severe stress. Large amounts of shedding can occur with this condition. The good news is that this can be reversible and managed through reducing stressors, a proper diet, and procedures such as hormone replacement therapy.
- Alopecia areata: This condition directly translates to patchy baldness. This can develop anywhere on the body and can even happen to people who are relatively healthy. Alopecia areata can begin at any age and most of the time hair re-grows within 12 months without any need for treatment.
- Trichotillomania: This is a mental disorder which is also known as “hair-pulling disorder.” Trichotillomania is the desire to repeatedly pull on the hair and can be related to negative emotions, but also positive feelings. This is a disorder that requires treatment and if left untreated can worsen over time.
Drinking enough water: Did you know that dehydration can halt hair growth? Drinking water is important for so many bodily functions, we are made up of 60% water so that says it all! Adequate h20 levels can help support hair growth from root to tip preventing split ends, brittle hair texture, and an all-around healthier scalp. How much water you should be drinking per day varies depending on your gender, lifestyle, where you live, and so much more. Generally speaking, women need about two liters of water per day while men need about three liters.

Supplementation for hair growth:

At NutraChamps we have specific supplements that we formulated to help optimize hair health and hair growth. Supplements can absolutely assist with speeding up the hair growth process, especially because they help to fill in the gaps within your diet. These supplements will not only benefit your hair health, but they also benefit your skin, nails, and more!

Biotin: Our Biotin is a bestseller, especially our gummies. Biotin is also known as vitamin B7 and it helps the body produce proteins and enzymes that are needed for hair growth. Our supplement contains 10,000 mcg of Biotin per serving and comes in delicious and convenient gummies or liquid drops! We’ve had thousands of customers notice longer, stronger, and healthier hair, skin, and nails since using our biotin! If you want to learn more and get yours you can visit our website: www.nutrachamps.com

HairFlair: Our hairflair capsules are filled with biotin and beyond! This supplement will seriously get to the root of any deficiencies or lack of vitamins that could be causing your hair to grow super slow. Our HairFlair contains biotin, collagen, keratin, and other ingredients that hair LOVES! This supplement can be used for all ethnicities and hair types! Get ready to add some flair to your head of hair.

Collagen: This powder is not only flavorless and easily mixable, it’s also does so much! Collagen not only helps to support hair growth and health, but it has a plethora of other amazing benefits too. NutraChamps Collagen Peptides formula includes types I, II, III, V and X to deliver the full range of health benefits. This is super easy to incorporate into your daily routine since you can add it to any liquid of your choice, including smoothies and coffee!

Hair health needs to be looked at from a holistic approach. Healthier hair won’t just come from one specific thing you do, it comes from many things done consistently. We’re lucky to live in a part of the world where we have access to products that can help us maintain and encourage healthier hair. If you’re on a journey towards taking taking better care of your hair from the inside out, remember that things take time and through consistency you will begin to see results.

Sources:

https://www.philipkingsley.co.uk/hair-guide/hair-science/the-hair-structure

https://activilong.com/en/content/95-structure-composition-of-the-hair

https://www.healthline.com/nutrition/foods-for-hair-growth
January 17, 2022
Why We Love Adaptogens

Let’s be real, stress is something that we all deal with, especially during the past two years we’ve had. We all respond to it in different ways, for some it shows up as getting physical ailments and falling ill, while others have emotional and mental responses to stressors. We can all use a little support when it comes to dealing with challenges, and adaptogens have the potential to be an excellent solution!

Adaptogens actually help the body “adapt to” physical, chemical, and biological stressors. Although the term “adaptogen” was officially coined in the 1940’s, it’s roots date back thousands of years and have been used in both Ayurvedic and Chinese medicine. Nowadays, we’re starting to hear more and more about adaptogens within the wellness world. You may have heard of supplements such as maca, holy basil, ashwagandha, and ginseng. These are just a few of the more commonly known adaptogens out there.

Fun fact: Did you know that Russian Vikings actually consumed Rhodiola Rosea (an adaptogen) before battle to boost their endurance and strength?

Cortisol is the primary stress hormone. Being under lots of stress can raise cortisol levels in the body and lead to a number of health concerns such as anxiety, headaches, memory and concentration problems, trouble sleeping, and digestion issues. Research has actually shown that adaptogens like ashwagandha can actually help stabilize cortisol levels and instead provide you with smooth energy and other amazing benefits.

Although adaptogens can help you deal with stressors and anxiety, they are not a cure. When it comes to managing stress it’s important to consult with your doctor and take a good look at your environment and other external factors that can be contributing.

Although most adaptogens work to combat and stabilize stress, each adaptogen has it’s own unique benefits and uses. At NutraChamps we sell a handful of high-quality adaptogens that have over thousands of reviews from happy customers! We are going to list some our adaptogens and their benefits/uses down below so you can learn a little more about what they have to offer.

Our Adaptogens

Korean Panax Ginseng: This is one of our bestselling products, and for a good reason! As the name states, this ginseng is native to Korea and has a plethora of amazing benefits. This root has been used for thousands of years and our supplement undergoes the same techniques that were practiced all those years ago.

Ginseng matures for over 4 years before being harvested and contain active components called ginsenosides. Clinical studies have shown that ginseng is not only good for managing stress but also for boosting energy, supporting libido, enhancing focus, protecting the immune system, and more! Thousands of customers have noticed visible and lasting results while taking our ginseng and it remains as one of the most effective in the market today.

All you need to do is take 1-2 capsules per day to start feeling its effects but make sure to consult with your doctor before adding any new product into your routine!

Ashwagandha: This ayurvedic herb is exactly what you need in your life for more calm, relaxed, and positive! This ancient root is all about providing balance. Ashwagandha has science-backed benefits that show it’s not only helpful in times of stress, but it also can help with increasing muscle strength, improving sexual function in women, sharpening focus and memory, and boosting testosterone levels in men.

Our ashwagandha supplement is organic, vegan, lab-tested, and enhanced with black pepper for better absorption. 1-2 capsules a day will begin to bring you the positivity you need.

Rhodiola: While this adaptogen is similar to ashwagandha for the benefits it provides, it also differs due to its ability to provide physical stamina and higher energy levels. Not only does Rhodiola take the edge of a stressful day, but it also provides you with the focus you need to get through a busy day. Rhodiola is a plant that grows in colder parts of Europe and Asia and it has been used for centuries to treat anxiety, fatigue, and depression.

Many people report an increase in energy when taking Rhodiola, so we do recommend taking this herb earlier in the day so your sleep isn’t affected at night! With just 1-2 capsules in the morning you’ll be set to have a balanced and productive day ahead.

Maca: This incredible root is native to Peru and was actually used a couple thousand years ago by Incan warriors before heading into battle. Maca would help these warriors increase their strength, stamina, and motivation. The benefits of Maca remain the same today, maca is not only an incredible stamina booster but also a libido booster. Maca has been used for centuries to enhance fertility and sex drive, and now there’s actual research to back this up!

Our NutraChamps maca is a premium blend of red, black, purple, and yellow maca! Each colored root has it’s own powerful benefits. You can trust that ours is the best, organic quality you can get! Similar to all the other adaptogens mentioned, Maca helps to relieve stress, enhance your mood, and support your immune system.

We sell two different kinds of Maca products at NutraChamps:

Maca powder, which can be easily added to smoothies, baking, coffee, and more! It has a slightly nutty flavour and has been gelatinized for easier digestion and increased bioavailability.

Maca capsules, which is our gelatinized poweder in easy to use capsules! We reccomend taking 1-2 capsules with a meal to avoid any potential stomach discomfort.

When it comes to taking or trying adaptogens, they are not garaunteed as a cure for any mental health issue or severe stressors, but they can absolutely provide you with excellent support. It’s important to recognize that before implementing any new supplements in your routine, living an all around healthy lifestyle and getting enough sleep will help to maximize benefits. There’s something to be said about ancient tried and true practices making a comeback, adaptogens are definitely that.

January 10, 2022
What is Reductarianism?

Have you ever wanted to make a change in your life but you’re too scared to fully commit to something new so you don’t even end up going for it? There might be a few reasons for this, but one of them can be having an all-or-nothing approach. So many of us are afraid of failure that we stop ourselves from trying something new in the first place. What if taking a step towards making an impact didn’t have to be all-or-nothing, instead, small and conscious decisions could help you make an impact every single day? Practicing reducetarianism is a great place to start!

What is reducetarianism? Simply put, reducetarianism is about reduction. It is not a commitment to a lifestyle and labels such as “vegan” or “vegetarian,” it is somewhere in between. Reducetarianism is the act of reducing animal products for the sake of the earth, animals, and overall health. This movement’s approach is to, “reduce rather than be perfect.” 7 years ago Brian Kateman, who is now the executive director, started the Reducetarian Foundation. It’s a non for profit organization with a mission to reduce meat consumption and in turn, create a more sustainable, compassionate, and healthier earth.
In a world where many diets and labels exist, a lot of people end up becoming too intimidated to making a transition. So many of my family, friends, and co-workers are petrified at the thought of having to give up their favourite animal product for good. “I love bacon too much,” or “I could give up all meat, but I just wouldn’t know what to cook,” are just a couple reasons as to why people won’t bother taking small steps towards reducing their consumption of animal products. The Reducetarianism Foundation’s vision is a world where societal consumption of meat, poultry, seafood, and eggs is drastically reduced. This is the great thing about reducetarianism, you can make mindful choices to reduce, but not fully eliminate, which can still make a big impact in the long-run.

Trends such as “Meatless Mondays,” or “Vegan before 6,” are just some of the ways reducetairianism could be practiced, but the beauty of this concept is that it can really look different for everyone. If you are making a commitment to limit your consumption of animal products, it all starts with small steps and consistent actions. With any goal or commitment, it’s important to remember your “why.” Prioritizing your why and reason for making a change in your life will help make it easier for you along the way.

If you’re looking to make this change and shift to a reducetarian lifestyle here are a few ways you can start:

Try incorporating more plant-based alternatives: We now live in a time where we have so many meat, egg, and dairy alternatives. Companies like Beyond Meat and Impossible Foods have created imitation “beef” and other animal products that could easily fool any carnivore. It’s not just these two companies that are dominating the meat alternative industry, there are many others that have great tasting and easy to make options for those looking to make a full transition or become more flexible with their diet.

Set small goals: As we’ve spoke about before, it’s important to eliminate an all or nothing mindset when choosing to reduce your animal product consumption. Instead, a great way you can get started is by setting small and realistic goals for yourself that you can commit to and feel good about. We highly recommend taking time to write out some of your reducetarianism goals, whether they be short-term or long-term. Once you’re clear on what fits into your lifestyle you can go full speed ahead and see how you feel making this new change in your life.

Plan ahead: Planning is so important, it ultimately sets you up for success. If you don’t currently plan your meals ahead of time, this is something that will become essential when you decide to limit your meat consumption. Choosing certain days of the week, such as Mondays and Wednesdays to eat more plant-based meals will help you know exactly what you need to buy and what to prepare. Think of it as a fun and exciting challenge, and who knows you might end up falling in love with eating vegetables all over again.

Learn how to make amazing plant-based dishes: This tip sort of goes hand in hand with the one above, planning ahead. There are so many amazing plant-based blogs and recipes online that make it super simple to incorporate more plant-based recipes into your lifestyle. Some of our favorite recommendations include: Minimalist Baker, Oh She Glows, and Pick Up Limes! Check them out for all the delicious plant-based things.

“The power of one, if fearless and focused, is formidable; but the power of many working together is better.” – Gloria Macapagal Arroyo

When I think of how we can change the world, I think about how it starts on an individual level, becaue we really do have more power than we think. If all of us took more small actions everyday towards the things that matter to us, it would create a ripple effect and we would begin to see results. A study from the Energy, Environment and Resources Programme says that if the entire U.S. population limited or stopped consuming animal products, 267,537 square miles—could be repurposed for the restoration of ecosystems and more climate-friendly farming. Currently as it stands the U.S. has one of the highest rates of meat consumption globally, but with more information coming out about the impact less consumption has on our earth, more and more people are becoming open to the idea of change. You may think you’re “just one person” so it won’t matter what you do, but it really does matter. If we all come together we can start to see the fruits of our labour and create a more sustainable planet, together.

December 20, 2021
Why Vitamin D Is So Important
The human body is complex, and in order to function optimally it needs essential vitamins, minerals, and nutrients. Vitamin D is a crucial vitamin that our body produces in response to sun exposure. Chances are, if you are living in a part of the world that doesn’t see too much sun, you might be at risk of Vitamin D deficiency. In the past few years, the topic of supplementing with Vitamin D during the cold and dark winter months has become more popular, and for a good reason.

Vitamin D is a big contributor to our overall wellbeing and health. Without it, you are at risk of some health problems such as cardiovascular disease, loss of bone density, cognitive impairment, and other illnesses. The good news is that there are a number of ways to make taking Vitamin D a priority. Before getting into the benefits and some of the ways you can get more Vitamin D, let’s talk about some of the ways you may become deficient in the first place.

Common reasons for Vitamin D deficiency

What does Vitamin D deficiency feel like? For most adults not getting enough Vitamin D shows up as fatigue, bone pain, muscle weakness, and mood changes such as depression. In rare cases, severe vitamin D deficiency in children can cause “rickets,” which manifest as incorrect growth patterns, pain in bones, and deformities in joints.

Here are some of circumstances that can lead to a Vitamin D deficiency:

You aren’t getting enough Vitamin D through food: Vitamin D doesn’t occur naturally in that many foods, and it may be even more difficult for vegans and vegetarians to consume. Most Vitamin D food sources come from animal products, which is why it is even more important for plant-based eaters to supplement or make sure they’re getting enough sunlight.

You aren’t getting enough sun: Sunshine has many health benefits, one of them is assisting with the production of Vitamin D within our bodies. Geographical location can play a big factor in not getting enough of it. Depending on the season, time of day, where you live, and your lifestyle/age, it might be harder to get the sunlight you need for adequate amounts of Vitamin D.

Your skin type: Did you know that the melanin content of your skin plays a role in how much Vitamin D you need? The darker the pigment of your skin is, the more Vitamin D you will require. Having more melanin reduces your ability to synthesize Vitamin D from the sun. In general, no matter what your skin color is, it’s important to get your levels tested during a physical examination. By getting tested you will be able to ensure that you aren’t deficient in this crucial vitamin and other vitamins and minerals.

Absorption issues: Vitamin D deficiency can be due to absorption issues. Diseases such as cystic fibrosis, crohn’s disease, and celiac disease impact the intestines ability to absorb enough Vitamin D through supplements. Weight loss surgeries, obesity, and kidney/liver dieases are other factors that can also lead to deficiency.

Benefits of Vitamin D

Vitamin D has been proven to have a number of amazing benefits for the body, but first and foremost it is critical for building and maintaining healthy bones. This vitamin also regulates other cellular functions in the body! Without vitamin D, bones would become soft, brittle, and thin which could lead to osteoporosis as well as other health issues. Vitamin D is anti-inflammatory, contains antioxidants, and even supports our immune health!

Research shows that Vitamin D is also a key component in treating and supporting some illnesses and auto-immune diseases.

When you have adequate levels of Vitamin D you will just generally feel more energized, happier, and healthier overall!

Foods that contain vitamin D

If you’re wondering which foods you should eat more of for Vitamin D, we got you covered. These are the foods that contain the highest amounts of this vitamin, sourced from healthline.com:
- Salmon: Salmon is an excellent source of vitamin D3. Something to be mindful of is whether you are eating wild or farmed salmon. Wild Salmon contains almost triple the amount of Vitamin D at 988 IU per 3.5 ounce serving in comparison to farmed salmon.
- Sardines and herring: Both of these fish can be eaten in many different ways whether it be smoked, raw, canned, or pickled. These fatty fishes have a plethora of other health benefits such as Omega 3’s, so eat up!
- Cod liver oil: This is another excellent source of Vitamin D since one teaspoon of cod liver oil clocks in at 58% of your necessary daily value.
- Canned tuna: Not only is this a popular option for lunches and a snack in North America, it’s cheap and healthy too! Canned tuna contains up to 268 IU of Vitamin D per 100g serving.
- Egg yolks: If you don’t eat meat or seafood and would rather have eggs instead, you’re in luck! Egg yolks contain Vitamin D! 37 IU per egg to be exact. The levels of Vitamin D in a yolk depend on different variables, a a great example of this is with chickens that are pasture raised.
- Mushrooms: Did you know that mushrooms are the only good plant source of Vitamin D? Just like humans, mushrooms are actually able to synthesize Vitamin D when exposed to UV light. One thing to note is that mushrooms only contain vitamin D2 whereas animals contain vitamin D3. Vitamin D2 helps raise levels of Vitamin D but may not be as effective as D3 in doing the job.
Why adding K2 alongside D3 is important

At NutraChamps, our Vitamin D3 supplement is paired alongside Vitamin K2. It comes in two different forms, capsules and liquid drops. Both of our products are plant-based and of high quality featuring MenaQ7, which is clinically studied and one of the most effective K2’s around.

We paired our K2+D3 together in one convenient supplement so you can get the correct benefits of both. Combined, these two powerful vitamins have been shown to work effectively to keep our bones, heart, teeth, and immune system healthy. Vitamin D3 needs K2 in order to work to its fullest potential so it’s really a no brainer that these two are a match made in heaven!

Benefits of taking our K2+D3 supplement include:
- Bone strength and density
- Supported cardiovascular health
- Immune system support and protection
- Better mood and supported nervous system
- Overall feelings of more vitality and energy
We are lucky to be living in a time and place where there are so many natural and safe ways available to get the vitamins and nutrients we need to thrive and feel our best. Through sunlight, the food we eat, and even supplementation, we are able to restore our Vitamin D3 levels to the place they need to be. We highly recommend doing a yearly checkup with your doctor or naturopath to check your essential levels such as Vitamin D3. Since we’re a company that’s committed to your health and wellness, feel free to leave us a comment or reach out with any questions or feedback you may have! We’re happy to answer and help you champion your life!
December 13, 2021
Celebrate International Day of Charity With Us (and get something in return)!

We’re changing things up a little bit today!

In honor of International Day of Charity on September 5th, the NutraChamps family would like to thank you for choosing to be a part of something bigger.

In these weird and isolated times, I’ve had more time to think about what I’m doing with my free time and how I can give back to my community. In doing this, I’ve picked up a few new habits and would like to share how you can help, too!

Read on to find out how you can contribute to Global change and get yourself a free bottle of Vitamin C capsules!

The past 2 years have been rough. With a Global Pandemic raging, wars, climate change/disaster, I was having trouble deciding what to do to help, and instead, I froze.

There was a moment in time where I couldn’t do anything because I was seemingly watching the world crumble and didn’t know where to begin! Then I decided to simply start with one thing.

I’ve taken some eye-opening courses in the past 2 years of our lockdown, did a lot of reading, contributed to some charities, and volunteered my time, but this certainly didn’t all happen at once.

Charity work is tough, selfless, and requires a lot of research. Especially if you’re a non-profit organization. You’re basically raising all the money for the organization’s objectives and goals, and if there is any left, using that money to keep your organization up and running.

Over the past 18 months, I found myself pulled toward certain organizations that shared many of my personal values. On a larger scale, I try to align my life with companies that share similar needs and values. This means that, when possible, I shop at smaller family owned businesses and I try my best to reduce wasteful products (and have these expectations of companies and businesses, alike).

When I first started working at NutraChamps, this was a huge factor. I needed to know that the company was doing something to help others, rather than profiting and spending irresponsibly. I wanted to know that not only were they for the people, but they could see those with less opportunity that would likely never become a customer.

This is where Vitamin Angels comes in.

Some background

Vitamin Angels was founded by Howard Schiffer in 1994, and since then, has created groundbreaking work. This year alone, they plan to provide over 70 million at-risk pregnant women, mothers, and children access to prenatal- and life-changing vitamins and minerals.

Not only do they provide the vitamins and minerals needed to bridge nutritional gaps, but Vitamin Angels also has a proactive approach to nutrition. In developing countries, contracting parasitic worms can cause all kinds of complications, such as fatigue and lethargy, increased susceptibility to illness and disease, abdominal pain and distention, and most importantly, a diminished ability to properly absorb vitamins. Vitamin Angels nips this issue in the bud, by providing children with a deworming tablet, like albendazole, twice a year.

At NutraChamps, we believe our community can provide so much more to those without access to basic necessities.

Since NutraChamps’ inception, we have been working alongside Vitmain Angels to make sure we stand by our word and support those who need to bridge the gaps in their nutrition. Read more about our journey with Vitamin Angels here.

How you can contribute to International Day of Charity

On September 5th, we want you to celebrate International Day of Charity with us.

Not only do we want to help our families stay safe and healthy, but we want to give you a chance to help others out, too! In doing so, we’ll send you a free bottle of our Vitamin C capsules! All you need to do is make a donation of any size to our GoFundMe page and we’ll reach out to you to make sure we get you your reward. Make sure you don’t miss out on this win-win opportunity!

This will take you less than 2 minutes! Click here to donate to Vitamin Angels today! Help us reach our goal and we’ll send you a free bottle of our Vitamin C capsules!

If you are unable to donate for any reason, please forward this information to friends and family. We’d love to get as many people involved so that malnourished children and women are receiving the vitamins and minerals they need to live healthy lives.

If you would like to connect and learn more about Vitamin Angels, visit their social media pages here:

Website: https://www.vitaminangels.org/

Facebook: https://www.facebook.com/vitaminangels

Instagram: https://www.instagram.com/vitaminangels/

** PS. Leave a comment if you’ve made a donation and I’ll send you an extra bottle.

August 23, 2021
Supplement Haul For My Husband!
One of my main love languages as a wife is definitely “acts of service” and one way that I demonstrate that at home is to make sure I am taking care of my husband and doggies. A big part of that has become maintaining their health and wellness 🌟

I saw that NutraChamps had a bunch of interesting supplements that are new to me or seemed unique, so I thought I would give them a try! Our lives have been a whirlwind since moving to Texas over the holidays and our health and wellness haven’t been enough of a priority so I chose items that would mainly be helpful for my husband’s bone strength, sleep, focus, and digestion. These are good baseline health precautions to set a solid foundation!
1. 5-HTP: I had never even heard of 5-HTP before, but it’s an amino acid that your body naturally produces that your body then uses to produce serotonin. Serotonin is a key hormone that our brain uses to regulate mood, appetite & even sleep (Source: Healthline)! Different from many 5-HTP products out there, NutraChamps 5-HTP has added vitamin C &B6 so that your body can better absorb and convert the 5-HTP for increased levels of serotonin.
- (120 capsules -> 60 days worth)
2. BONE STRENGTH: This supplement uses a multi-mineral bone formula (13 bone-strengthening ingredients) including strontium to slow bone breakdown. Not only does this supplement target bone strength, but it also doubles up as a great prenatal multi-vitamin and triples up for heart & muscle support!
- (120 capsules -> 30 days worth)
3. TART CHERRY: This superfruit extract has tons of antioxidants and is known for helping with inflammation, joint health, and even insomnia! In researching the benefits of tart cherry, the one thing I realized is that because it is SO TART most tart cherry juices you buy at the store add TONS of sugar to make it more palatable. A big motivator for me getting this product is because there is no added sugar! It’s literally 3 natural ingredients – that’s it.
- (60 capsules -> 30 days worth)
4. APPLE CIDER VINEGAR GUMMIES with Mother: Spoiler Alert -> These are the best-tasting apple cider gummies I’ve tried! As we know, this ACV is popular for aiding digestion and helping with weight loss, but it’s also high in antioxidants and is an anti-microbial that helps kill harmful bacteria in our body (source: Healthline). Even with 5g of sugar per serving, I love these gummies so much that I already got us a 2nd bottle! Ingredients also include ginger & spirulina extract, maple syrup, and chili peppers.
- (60 gummies -> 30 days worth)
Click my affiliate link here to check out more healthy, quality health supplements and use my Promo Code: GROWANDGLOW for a 10% discount on your whole order. You can also watch my haul video on YouTube for some more details on each of the items I got and why I support NutraChamps as a wellness brand.

For more content on living intentionally and being more happy check out my website at: www.growwithjenn.com

For daily happy content follow on Instagram at @_grow.and.glow_

#championyourlife #vegansupplement #vegangummies #menshealth #nutrachamps #happywellness #healthyhabits #livewell #behappy #intentionalliving #glowup #glowsquad

My name is Jenn Choi, content creator, and positive mindset coach! My husband and I are parents to 2 cuddly and goofy Pitbulls and are recent transplants to Fort Worth, Texas. I share positive & intentional mindset shifts around life, relationships, and business on my website as well as sharing fun foods, recipes, clean and affordable beauty products & home items, and tricks to consume more wisely, save money, and find joy in what you already have!
July 22, 2021
Is All Bacteria Bad
Prebiotics and Probiotics… What are they?

Think of some of the greatest dynamic duos: Batman and Robin, Simon and Garfunkle, or Mac and Cheese, Peanut Butter and Jelly… the last two being the greatest in my opinion! Prebiotics are food for Probiotics, so they technically need each other! When taken together, this is known as microbiome therapy. They both support the body in building and maintaining a healthy colony of good bacteria. When taken together, prebiotics and probiotics can help people suffering from diarrhea, irritable bowel syndrome, allergic disorders, and even the average cold and flu. The great thing is you can take pre-and probiotics to simply be proactive and maintain healthy gut flora.

Pre- and probiotics help to produce good bacteria. In turn, this produces certain substances that acidify the colon and serve as a nutrition source for the colon’s cells. This acidity is exactly what our body needs! The colon provides an oxygen-free environment so this bacteria can grow and produce on-going nutrition. Having a colon that operates maximally has wonderful benefits for the entire body, so let’s get into the difference between the two and why you should be supplementing with both.

PREBIOTICS

Are a type of fiber that the human body cannot digest. They are essential, as they feed the probiotics in order to bump up the health benefits even more! These non-digestible fibers are degraded by gut microbiota.

The two most popular, and most backed by research, are known as inulin and oligofructose. Inulin can be found in wheat, onions, bananas, garlic, leeks, chicory root, artichokes, agave, jicama, and wild yam. Because food industries and agriculture have become more developed in the past few centuries, our food contains less inulin, meaning some of us may need to get our prebiotics from supplements. Not to mention, some of these foods may not be native to our home countries, so they will not be locally sourced or seasonal. In the U.S., most people are not getting enough fiber, and the little fiber they are consuming is from wheat or onions.

Source: https://billioncheers.com/blog/types-of-prebiotics-foods/

PROBIOTICS

These tiny living microorganisms include bacteria and yeast that can help lower the number of bad bacteria in your gut. These bad bacteria can eventually cause illness or inflammation in the body, so it’s important to take probiotics to help replace the bad with the good!

The two most common probiotics found in most supplements or foods are Lactobacillus and Bifidobacterium. There are many foods rich in probiotics, including yogurt, kefir, fermented foods, kombucha, and cheeses like Gouda.

Source: https://www.bostonmagazine.com/health/2019/02/19/gut-health-probiotics-supplement/

3 major benefits-

Improve Mental Health: Research is showing there is a great correlation between gut and brain, so if your gut is unhealthy, your brain might be as well. Probiotics are great for those with depression, anxiety, OCD, and more. For example, researchers are saying the Lactobacillus (L.) rhamnosus can significantly reduce anxiety-like behavior in rodent studies*.
Recover Gastrointestinal health: Inflammatory bowel disease (IBD) includes both Crohn’s disease and Ulcerative Colitis. IBD affects as many as 450 people out of every 100,000 in the United States. The gut microbiota shows an abundance of bacteria linked to inflammation and a decrease in the diversity of bacteria. Having fiber can be painful, and most of the time does more harm than good for those with IBD, so taking a prebiotic can be extremely helpful.
Reduces seasonal allergies: Specifically, Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum were used in a study* for those suffering from hay fever. The probiotic treatment improved hay fever sufferers’ allergy-specific quality of life scores and reduced symptoms in hay fever sufferers who had mild symptoms to begin with.

How much do I need to take?

This all depends! Speak to your doctor or a Naturopath to figure out which specific strains would benefit you. Probiotic supplements can be pricey and not every strain works for every ailment, so find out exactly what you need. Probiotics are tricky, and if you take them sporadically, you may not feel their full benefits. Research shows that 100 million to 1 billion probiotic microorganisms must reach your intestine for you to experience health benefits*. If you are on antibiotics or take a medication that kills off good bacteria, you may be told to take a higher dosage of probiotics to replenish your good bacteria. This is super important in helping you stay healthy and strong and to help fight off infections, inflammation, and the cold and flu.

When should I take it?

There is lots of research out there, and some probiotic manufacturers recommend taking the supplement on an empty stomach. Others will advise you to take it with food. Seeing as different microorganisms and bacteria survive in different conditions, it is safe to say that consistency is most important. Probiotics don’t stay in your gut for long, but having them pass through your body is when you’ll feel the most gains. Aim to take your probiotic at the same time every day as this could actually make them more effective.

Ensuring you are getting enough pre and probiotics from foods can be difficult. Speak to a medical professional about what strains could be right for you. Once you get started, let us know if you have experienced any benefits from your pre and probiotics. Pay attention to all the benefits and not simply those you are trying to treat. You may notice improvements in mood, allergy tolerance, bowel movements, and more! Just remember, not all bacteria are bad! Make sure you’re fighting the bad guys off with the good!

Resources:
January 7, 2021
10 Supplements That Keep You Looking Youthful!

Eating well is always going to be my number one suggestion if you want to be healthy on the inside and out.

You’ve probably heard the saying: “You can’t out-exercise a bad diet”. The same thing goes for supplements.

You can’t take a bunch of pills and expect your body to react or absorb any of them. That’s exactly why they’re called supplements – they make your diet complete by filling all the gaps in your day-to-day food consumption. Ever since humans developed agriculture, we’ve been transforming the planet and throwing the soil’s nutrient cycle out of balance. Similar to climate change, this has happened over generations, in not-so-obvious ways. It’s clear that many people are interested in enhancing their bodies with the use of supplements.

Here are some supplements that we recommend to help emphasize your inner and outer beauty.

Biotin

Although most people are not deficient in this B7 vitamin, it is common for people to not get enough of it in their diet alone. It can be found in many animal products as well as a few vegetables, like sweet potatoes, spinach, and broccoli. Not only does Biotin turn carbs, fats, and proteins into energy, but it also helps maintain the normal function of your nervous system. A healthy nervous system plays a huge role in healthy nails, skin, and hair. Aim for 30-100 mcg a day and ensure that you have that by using supplements if you need.

Collagen

There are at least 16 types of collagen! When collagen is digested, it turns into amino acids that are good at treating inflammatory skin conditions. More importantly, Collagen is a protein that provides the infrastructure to much of your body, including your bones, skin, tendons, and ligaments. Not only does it have a positive effect on your outer appearance, but especially inside, in that it keeps you strong. Taking supplements is recommended, but if you are ok with animal products like bone broth, gelatin, chicken skin, and pork skin, those are great natural food sources to incorporate into your diet!

Turmeric Curcumin

Turmeric has been used in Ayurvedic medicine for over 4,500 years. It’s popular in Eastern and Western societies for having anti-inflammatory properties that are said to rival those in ibuprofen. High in antioxidants, Curcumin protects healthy cells found in the colon from cancer-causing agents. This magical spice can also help delay the aging process and fight age-related chronic diseases. If you don’t like to ingest it orally, try a face mask! Although Turmeric tends to stain everything it comes in contact with, it works well to even out your skin’s natural tone. By inhibiting an enzyme in the skin that produces pigment, turmeric also lightens age spots, scars, and other discolorations.

Vitamin A

This is an essential vitamin you’ll want to include in your beauty regime, as it has the ability to improve the appearance of fine lines, wrinkles, and photo-aging, which are all side effects of sun damage. For those who do not want to apply it topically, you can find Vitamin A in fatty fish, kale, sweet potatoes, carrots, collard greens, chicken liver, and more. For quicker results, topical is the way to go. Vitamin A also protects your skin against infection and encourages healthy skin cell production. Women can aim for 700 mcg daily, and men can aim for 900 mcg, but try not to over-consume, as this is toxic for our bodies.

Vitamin C and E

Both vitamins are strong antioxidants and aid in collagen production. Both vitamins E and C also work well hand in hand and it’s often recommended that you take them together. These vitamins can help protect you from environmental damage, which has been shown to cause acne and premature aging. Individually, these vitamins are both powerhouses! Vitamin C and E are great to have on hand to boost your immune system response, to treat macular dysfunction, and to help prevent sunburn and UV damage. The daily requirement is 2000 mg of Vitamin C and 15mg of Vitamin E.

Vitamin D

Vitamin D is important for preventing signs of aging and supporting your immune system and mental health. However, to receive the necessary quantity you need from sun exposure, you would likely become sunburnt. If you get your Vitamin D from natural sunshine, make sure to wear some protection like sunscreen, sunglasses, or a hat. If you choose to supplement, look for one that includes a good source of Vitamin K. This makes Vitamin D much more absorbable. Depending on the source, your body, and the season, you can take between 1,000 IU and 4,000 IU to hit your daily D requirements.

Probiotics & Prebiotics

Pre- and probiotics are important for maintaining gut health and boosting your immune system, which helps you have healthier skin, nails, and hair overall. Prebiotics feed probiotics, so it’s important to take both or to find foods that contain either. Popular prebiotics include: garlic, onions, asparagus, bananas, root vegetables, and seaweed. Most fermented foods are considered probiotic. Depending on your gut, you may need a variety of different strains, or just one, so get tested by a Naturopath or other health professional so you can save money and take only what is necessary for your body.

Omega-3 Fish Oil

Omega-3 supports your skin’s natural barrier, leading to higher retention of moisture. Properly moisturized skin is less prone to acne, inflammation, and aging, and is healthier altogether. Omega-3 can provide that moisture/lubrication, but not topically. It also improves eye health, sleep quality, and bone and joint health. Whether it comes from fatty fish or a supplement, aim for up to 3,000 mg daily, especially if you are suffering from heart disease or depression and anxiety, keeping in mind that that would be the highest range you should hit.

Melatonin

Melatonin doesn’t have a direct effect on looking youthful, but when your body is lacking restful sleep, your outward appearance may show it. This could lead to dull skin and hair, under-eye bags, and premature wrinkles. To make sure you get enough sleep or can fall asleep on time, taking 0.3 mg – 5 mg of melatonin can help, making sure that you slowly build up your dose rather than starting at the highest range. Get enough zzz’s and you’ll naturally look and feel more awake!

Apple Cider Vinegar

Apple Cider vinegar has plenty of beauty and health benefits, whether applied topically or through ingestion. Acetic acid and antioxidants in ACV help to restore the natural pH balance of the skin and protect it from wrinkles and acne. It also has antibacterial properties, which can help prevent cavities, reduce bacteria-causing plaque, and fight bad breath when used in a homemade mouthwash. Use it on your hair for extra shine or on your scalp to prevent dandruff. If taking ACV orally, aim for 2-4 tablespoons a day for beauty benefits!

Just like we’ve slowly, but quite powerfully, made our impact on the Earth, do not expect to see instant results. When it comes to herbal supplements, slow and steady wins the race! A healthy supplement routine needs time to adapt and work with your body, so try it out for a few weeks to a month to see results. What is important is to focus on what you’re putting into your body so that it can radiate outwards.

December 29, 2020