How does Glutathione help rid your body of toxins? - NL-098

Antioxidant supplements are gaining immense popularity as a tool to fight oxidative stress and inflammation, two formidable factors that cause premature cellular ageing and chronic diseases. Glutathione is one such anti-oxidant that is produced by almost every cell of the body and acts as a key player in protecting cells from the oxidative damage caused by the free radicals. There is a reason why it is known as the “master anti-oxidant” and the “mother of all anti-oxidants”. It not only neutralizes free radicals, it also effectively regenerates and recycles other important antioxidants such as vitamin C and vitamin E, restoring their antioxidant capabilities. 

Did you know glutathione is also an indispensable component of how your body detoxes itself, and gets rid of metabolic waste and harmful substances like heavy metals and other toxins?  It is no co-incidence that the liver contains the highest concentrations of glutathione compared to other organs in the body. The liver is one of the main organs involved in the detoxification process.

How does glutathione help rid your body of toxins?

Glutathione helps the body break-down and flush out drugs, alcohol, synthetic chemicals such as pesticides, heavy metals and pollutants. Glutathione, with the help of certain enzymes, binds with toxins and makes the fat-soluble toxic compounds water-soluble, less harmful and easier to get rid of. The water-soluble toxins enter the bloodstream, from where they can be easily removed by the body through the kidneys, skin and intestines. Fat-soluble toxins tend to accumulate in the fatty tissues, where they cause serious damage. Glutathione also protects the liver from the free radicals that are produced during the complex process of detoxification. 

Poor levels of glutathione significantly affect the body’s ability to remove toxins from the body. Heavy and chronic accumulation of toxins in the body causes serious health problems and damage to various organs such as the liver, kidneys, and heart. Excessive build-up of toxins also damages the nervous, endocrine and immune systems. Hormonal imbalances, joint pain, fatigue, poor energy levels, sudden onset of allergies, frequent headaches, brain fog, poor concentration, skin problems and digestive issues are some of the common warning signs that your body is undergoing toxic overload. 

Other health benefits of glutathione

1. Promotes healthy ageing 
   
2. Improves immunity
   
3. Boosts energy 
   
4. Supports heart health 
   
5. Supports brain health 
   
6. Protects the liver
   
7. Keeps skin healthy and radiant
   
8. Improves insulin resistance  
   

What causes glutathione deficiency?

Glutathione depletes with age. While your body makes glutathione naturally, this endogenous production takes a hit as you age. In addition, heavy smoking, heavy drinking and chronic exposure to heavy metals and pollutants tend to place an additional demand on the body to use glutathione, creating a further shortage. 

Other factors that lead to poor levels of glutathione include poor diet, chronic stress, depression, nutritional deficiencies and genetic mutations. Did you know magnesium deficiency also plays a huge role in compromising glutathione levels in your body? It is because magnesium acts as an essential co-factor in the production of glutathione.  

You need to maintain healthy levels of glutathione to helps the body fight oxidative damage, control inflammation, boost immunity and get rid of toxins. Taking liposomal glutathione supplements, along with making healthy eating choices and adopting a healthy lifestyle can help you improve glutathione levels and achieve vibrant health.

References:

1. Glutathione: A Samsonian life-sustaining small molecule that protects against oxidative stress, ageing and damaging inflammation. Frontiers in Nutrition. 2022
   
2. Honda et al. Efficacy of glutathione for the treatment of nonalcoholic fatty liver disease: an open-label, single-arm, multicenter, pilot study. BMC Gastroenterology. 2017
   
3. Matuz-Mares et al. Glutathione Participation in the Prevention of Cardiovascular Diseases. Antioxidants. 2021. 
   
4. Y. Iskusnykh et al. Glutathione in Brain Disorders and Aging. Molecules. 2022. 
   
5. Koji Aoyama. Glutathione in the Brain. Int. J. Mol. Sci. 2021. 
   

Magnesium for anxiety: Does the supplement really work as a chill pill - NL-097

Occasional anxiety can be a response to a stressful situation and it usually manifests as physical, emotional and psychological symptoms such as excessive worry, feeling nervous and uneasy, racing heart, sweating, shortness of breath, headache, nausea and gastrointestinal problems. Some other common symptoms of anxiety include dry mouth, muscle tension, dizziness, unexplained pains and difficulty falling asleep. 

Healthy diet, exercise, meditation and breathing exercises can help you reduce your anxiety levels. Can magnesium supplements help? 

Magnesium and your health 

Magnesium is a very special mineral that plays an incredibly diverse role in keeping you healthy and reducing the risk of many chronic diseases. It acts as an essential co-factor in more than 350 enzyme systems that are responsible for carrying out and regulating many important biochemical reactions in the body. For example, it is required for the synthesis of proteins, DNA, RNA, ATP molecules and antioxidant glutathione. Magnesium supports cardiovascular health [1], improves insulin resistance [2], keeps your bones and muscles healthy, supports the immune system, and regulates blood glucose levels. 

Magnesium also plays a very important role in the nervous system function. It is required for healthy nerve transmission, and neuromuscular function. [3] Healthy magnesium levels in the body calm your nerves, promote good sleep, and reduce symptoms of stress, depression and anxiety [4-5]. Even a mild form of magnesium deficiency can trigger a range of symptoms associated with a frayed nervous system such as muscle rigidity, muscle weakness, disorientation, memory loss, general fatigue, back pain and more. 

Magnesium deficiency has been associated with conditions such as depression, anxiety, migraine, chronic fatigue syndrome, muscle cramps, muscle tension, fibromyalgia and tinnitus. 

Magnesium for anxiety and stress

Magnesium has a complex relationship with stress. On one hand, chronic state of stress robs our body of magnesium, creating deficiency. On the other hand, your body utilizes magnesium in a number of ways to deal with stress and reduce symptoms of stress and anxiety. Studies suggest that magnesium calms the nervous systems and helps alleviate many symptoms associated with anxiety such as muscle tension, irregular heartbeat, migraine, fatigue and over sensitivity to pain.  

1. Regulates stress hormones and reduces cortisol levels, which empowers the body to manage stress in a much more efficient manner.  
   
2. Regulates the production of neurotransmitters (such as serotonin, GABA and BDNF). These hormones and chemical compounds are responsible for regulating mood, cognitive function, stress response and sleep.  
   
3. Relieves muscle tension, which is one of the most common symptoms of anxiety. Some of the early signs of magnesium deficiency often manifest as muscle twitches, tremors, muscle cramps and muscle fatigue. Magnesium prevents accumulation of excess calcium in the muscles that can cause painful contractions
   

Other ways magnesium helps in anxiety 

1. Improves symptoms of insomnia and promotes sleep
2. Reduces fatigue and improves energy levels
   
3. Helps in pain management (migraine, fibromyalgia and PMS)
   
4. Reduces irregular heartbeat (arrhythmia)
   

If the symptoms of anxiety become intense and start to interfere with your life, it can be a sign of something more serious such as anxiety disorder. If the sense of impending danger doesn’t seem to go away and you feel you are losing control, it is best to seek guidance from your healthcare provider.

References:

1. Forrest H. Nielsen. The Role of Dietary Magnesium in Cardiovascular Disease. Nutrients 2024
   
2. Akimbekov et al. The role of magnesium in pancreatic beta-cell function and homeostasis. September 2024.
   
3. Kirkland et al. The Role of Magnesium in Neurological Disorders. Nutrients. 2018
   
4. Moabedi et al. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Front. Psychiatry. 2023
   
5. Rawji et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024. 
   

CoQ10: Why is it one of the best supplements for heart health? - NL-096

Lifestyle modifications, such as exercise and healthy diet, are considered as one of the most effective strategies to maintain your heart health and even reverse some of the risk factors that may lead to the development of cardiovascular disease. These adjustments also include quitting smoking, managing stress levels, sleeping well and managing weight. Certain supplements can also help in maintaining your heart health. Research suggests that CoQ10 is possibly one of the best supplements you can take for your heart health. [1]

Coenzyme Q10 (CoQ10) is a vitamin-like substance produced naturally in the body. It is also found in organ meats and fatty fish (which are some of the richest sources of CoQ10) along with green vegetables, nuts and whole grains. Let’s explore why CoQ10 is believed to be so good for your heart. 

CoQ10 for heart health 

CoQ10 plays an indispensable role in the energy production process that takes place in the mitochondria (power house of the cells). While our body relies on a wide range of vitamins and minerals (such as vitamin B family, vitamin K, magnesium, lipoic acid, and acetyl-l-carnitine) that work cohesively to produce energy in the cells, CoQ10 has some very unique properties that make it an irreplaceable component in the process of energy production. If you think of a cell as an engine that needs to burn fuel to run the car, CoQ10 can easily be called the spark plug of life.

The heart has extensive energy requirements. As one of the hardest working organs beating non-stop to pump oxygen and nutrients throughout the body, your heart requires high energy funding to do its job. It is, therefore, no surprise that CoQ10 exists in highest concentrations in the heart, skeletal muscles, liver and kidneys as these organs have much higher energy requirements than the rest of the organs. Even a small dip in CoQ10 levels can affect the health of your heart and muscles.

CoQ10 also works as a powerful antioxidant body that protects cells and sensitive cellular structures from the oxidative damage inflicted by free radicals. The accumulation of oxidative damage in the arteries is known to trigger the development of atherosclerosis, a major risk factor for heart disease. Furthermore, CoQ10 helps recycle other very powerful antioxidants such as vitamin C and vitamin E. 

Due to these properties, CoQ10 is touted as an extremely beneficial nutrient for your heart health. With poor CoQ10 levels, the heart muscle struggles with healthy energy production and management, affecting the pumping ability of the heart. 

Various mechanisms through which CoQ10 protects cardiovascular health 

1. Reduce symptoms of heart failure [2]
   
2. Supports the bioenergetics involved in the heart muscle, strengthens and energizes the heart muscle.
   
3. Improves endothelial function and vascular health 
   
4. Reduces arrhythmia (irregular heart beat)
   
5. Reduces the frequency of angina episodes (a squeezing chest pain or tight pressure across the chest)
   
6. Reduces the damage caused by heart attack
   
7. Improves metabolic health and reduces risk of diabetes, a well-known risk factor for heart disease. [3-4]
   

CoQ10 Deficiency and your health

CoQ10 levels decline with age. In addition, people with a deficiency in B-vitamins and trace minerals have depleted CoQ10 levels as these micronutrients are required for CoQ10 synthesis. People with chronic health conditions such as heart disease, cancer, Parkinson’s disease, depression, gum disease, diabetes etc. also have low levels of CoQ10. 

Did you know statin drugs stop the natural production of CoQ10 in the body? Statin drugs work by blocking the production of an enzyme that is involved in the cholesterol synthesis. Now this particular enzyme is also involved in the production of many other important molecules such as vitamin D, vitamin K2, and CoQ10. So, statins not only stop the production of cholesterol, these cholesterol lowering drugs also interfere with the production of these substances that are important for your heart health. In fact, long-term use of statins is associated with side effects such as muscle weakness, muscle pain, memory loss, foggy brain, increased blood sugar, headache and general fatigue. Taking CoQ10 supplements can help reduce statins-associated musculoskeletal symptoms. [5]

Other health benefits of CoQ10

1. Boosts energy levels 
   
2. Improves exercise performance
   
3. Reduces inflammation
   
4. Reduces side effects of statins 
   
5. Improves muscle health
   
6. Reduce symptoms of fibromyalgia
   
7. Treats periodontal (gum) disease
   
8. Boosts fertility in men and women 
   
9. Helpful in migraines
   
10. Boosts immunity 

References:

1. Julian Yin Vieira Borges. The Role of Coenzyme Q10 in Cardiovascular Disease Treatment: An Updated 2024 Systematic Review and Meta-Analysis of Prospective Cohort Studies (1990-2024). medRxiv. 2024
   
2. Xu et al. Efficacy and safety of coenzyme Q10 in heart failure: a meta-analysis of randomized controlled trials. BMC Cardiovascular Disorders. 2024
   
3. Samimi et al. Coenzyme Q10: A Key Antioxidant in the Management of Diabetes-Induced Cardiovascular Complications—An Overview of Mechanisms and Clinical Evidence. International Journal of Endocrinology. 2024.  
   
4. Li et al. Effects of Coenzyme Q10 Supplementation on Metabolic Indicators in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Clinical Therapeutics. 2025
   
5. Ahmad et al. Effectiveness of Coenzyme Q10 Supplementation in Statin-Induced Myopathy: A Systematic Review. Cureus. 2024
   

Immune Health: The Essential Role of Vitamin C - NL-095

We are all well-aware of the legendary reputation of vitamin C in boosting immunity and strengthening the body’s defenses against opportunistic infections and diseases. No wonder it is one of the most preferred supplements (along with vitamin D3), especially during the flu season. Studies show that increasing vitamin C (and Vitamin D3) intake reduces the severity of respiratory infections such as the common cold. But for now, let’s explore how vitamin C keeps our immune system strong and healthy.

Vitamin C supports various cellular functions involved in both the natural and adaptive parts of the immune system. For example, it improves the production and efficiency of white blood cells. It also controls the production of cytokines and other proteins that regulate inflammation and immunity.  In fact, vitamin C’s role in lowering inflammation is directly related to its ability to strengthen, balance and modulate the immune system.

Chronic inflammation, as we know, makes the immune system go awry and turn on itself, triggering auto-immune responses where the body attacks and damages healthy tissues. 
In addition, Vitamin C works as a powerful antioxidant and protects the cells of the immune system from oxidative damage. When your body fights an infection, the immune cells release very powerful free radicals to destroy pathogens. While this is one of the ways immune cells neutralize pathogens, it creates oxidative stress in the immune cells. In fact, as one of the most potent antioxidants, vitamin C reduces overall oxidative damage and inflammation in the cells and tissues, two key factors known to weaken and destabilize immunity. 

Vitamin C improves skin immunity as it plays a key role in maintaining a healthy skin-barrier, the body’s first line of defense against pathogens and toxins. It is also required for collagen synthesis and repair, which facilitates faster wound healing. 
Vitamin C is required for folic acid synthesis, and also helps in iron absorption. Both iron and folic acid help maintain healthy immunity. 

Vitamin C supports your immune as well as overall health in many ways. Vitamin C protects your cardiovascular health, keeps your bones healthy, reduces inflammation in the joints, reduces stress and anxiety and prevents gout attacks. It also maintains eye health and slows down the onset of age-related eye diseases such as cataracts. Most of these vitamin C health benefits are due to its role in fighting oxidative damage, reducing inflammation and collagen synthesis. 

Vitamin C is such a critical and versatile micro-nutrient that its deficiency results in many body-wide symptoms such as muscle aches, joint pain, fatigue, and headaches. A more severe deficiency can lead to delayed wound healing, swollen gums and impaired immunity that makes you susceptible to catching frequent cold and other infections. 

Our body can’t make or store vitamin C and that’s why we either need to consume several servings of fresh fruits and vegetables daily to maintain healthy levels of vitamin C or take a high-quality liposomal vitamin C supplement to boost your vitamin C levels and help you maintain healthy immune functions. 

1. See et al. A comprehensive review and recent advances of vitamin C: Overview, functions, sources, applications, market survey and processes. Chemical Engineering Research and Design. 2024. 
   

Signs of Glutathione Deficiency: Are You Getting Enough? - NL-094

Your body relies on an army of vitamins, minerals and antioxidant compounds, such as vitamin D, magnesium, CoQ10, vitamin C and resveratrol to accomplish many extraordinary feats. These substances enable the body to protect, repair, heal and nourish itself, and to process and eliminate metabolic waste and toxins. 

Glutathione, also known as the “master anti-oxidant” is one such compound with incredible anti-oxidant and detox capabilities. It provides a strong anti-oxidant support and protects lipids, proteins and DNA of the cells from the oxidative damage inflicted by the free radicals. Where do these free radicals come from? Some free radicals are naturally produced during energy metabolism and immune response. In addition, UV exposure, pollution, smoking, chronic stress, persistent infections and unhealthy diet can lead to uncontrolled production of free radicals in the body, leading to chaos and disease. 

Our body has evolved complex mechanisms to deal with and offset the effects of these free radicals. For example, our body makes some antioxidants, such as glutathione, superoxide dismutase (SOD) and catalase on its own, as a way to counter and defuse the free radicals. As these substances are present within the cells, they are perfectly placed to step-in as a first line of defense against the oxidative damage, which is considered as the most efficient line of defense out of all the mechanisms that our body relies on to counteract the effects of free radicals.  This is what makes glutathione a very special antioxidant. It also helps to recycle and reactivate other important antioxidants, which lends the body with additional reinforcements to minimize oxidative damage and inflammation. 

Glutathione plays a key role in the detoxification process as it binds to the toxins, and makes them water-soluble, facilitating their elimination from the body.  It also helps in maintaining a healthy immune system. 

Signs of glutathione deficiency 

Some of the glutathione ends up getting used in performing functions such as fighting free radicals, detoxification, DNA repair, and recycling other antioxidants. In addition, glutathione production decreases with age. Unhealthy diet is one of the main causes of glutathione deficiency as it not only causes nutritional deficiencies but it is also missing in specific nutrients that are required to produce glutathione in the body. Other factors that make the body run short on glutathione include excessive exposure to heavy metals, chemicals and pollutants, overuse of antibiotics and other drugs, heavy smoking and drinking, long-term stress, chronic disease, infections and magnesium deficiency. 

Glutathione deficiency leads to impaired cellular functions due to increased oxidative stress and this could potentially lead to premature ageing, body-wide inflammation, poor immunity and increased risk of many diseases that are associated with ageing and inflammation. Low levels of glutathione also weakens the body’s natural ability to get rid of waste and toxins, causing excessive build-up of toxins and heavy metals. This situation can trigger hormonal imbalance, migraines, dry skin, skin disorders, poor energy levels, brain fog, depression, joint pain, allergies, and frequent colds.

Are you getting enough glutathione?

Brazil nuts, whey protein from grass-fed cows, sulphur-rich foods (onions, garlic, leeks and cruciferous vegetables), fresh fruits and vegetables, eggs, fish and meat are some good sources of glutathione from food. Micro-nutrients such as magnesium, zinc and many vitamins also play a role in the production of glutathione in the body. Therefore, keeping a check on nutritional deficiencies can also help you maintain a good level of glutathione that you need to be healthy. 

You should also consider taking glutathione supplements, and in that respect liposomal glutathione supplements are a great choice. Liposomal supplements have higher bio-availability and are absorbed much more efficiently than the non-liposomal supplements, thus offering a better boost in glutathione levels. It may be difficult to remove or avoid the factors that cause glutathione deficiency but taking a high quality liposomal glutathione supplement is a good strategy to replenish the declining levels, whether due to age or other factors. 

References:

1. Detcheverry et al. Changes in levels of the antioxidant glutathione in brain and blood across the age span of healthy adults: A systematic review. NeuroImage: Clinical. 2023. 
   
2. Boris D Hristov. The Role of Glutathione Metabolism in Chronic Illness Development and Its Potential Use as a Novel Therapeutic Target. Cureus. 2022
   

Resveratrol and Ageing: Can This Compound Help You Live Longer? - NL-093

Ageing is a part of life. In spite of knowing and acknowledging this enviable fact, we have always been searching for ways to defy or slow down the process of ageing to prolong youthful appearance, vitality and overall health. While we can’t really defy ageing, it is very much possible to age healthy by consuming a healthy diet, keeping a check on nutritional deficiencies and embracing a healthy lifestyle. In addition, nature has endowed us with a wide range of natural compounds that are known to delay premature ageing and improve your health span through their anti-oxidant, anti-inflammatory and anti-ageing properties. 

Resveratrol is one such amazing natural compound present in the skin of grapes, berries, peanuts and Japanese Knotweed. Let’s explore how resveratrol supports quality of life and longevity through various mechanisms.  

Works as an anti-oxidant and reduces inflammation: Resveratrol is a powerful anti-oxidant with an amazing ability to prevent oxidative damage, reducing the risk of chronic inflammation. As we know, oxidative damage and inflammation contribute to premature ageing and early onset of chronic health conditions such as heart disease, arthritis, Alzheimer's, cancer, diabetes and other metabolic disorders. Resveratrol not only scavenges and neutralizes free radicals that cause oxidative damage but also increases the activity of certain anti-oxidant enzymes that help reduce the overall burden of oxidative stress in the body. 

Activates Sirtuins: Resveratrol activates sirtuins, a family of proteins that is closely involved in regulating several cellular processes related to ageing such as energy metabolism, lifespan, stress resistance, and even DNA repair. Sirtuins are also known as “longevity genes”. Activation of sirtuins by resveratrol is one of the most compelling mechanisms through which it contributes to a longer, healthier life. 

Supports brain health: Studies show that resveratrol reduces inflammation and oxidative stress in the brain. It can also cross the blood-brain barrier, thus showing tremendous potential in preventing and reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. A healthy and active mind helps you maintain functional abilities and independence as you age, thus helping you live a healthier and quality life in old age.

Protects cardiovascular health: Oxidation and chronic inflammation damage the walls of the blood vessels, and promote atherosclerosis (accumulation of plaques in the lining of the arteries leading to stiffening and narrowing of the arteries). Atherosclerosis is a major risk factor for heart disease and stroke. Resveratrol protects cardiovascular health through its anti-oxidant and anti-inflammatory properties. In addition, it improves endothelial function and helps reduce blood pressure in people with hypertension. 

Resveratrol works in myriad other ways to maintain a healthy body and mind, and reduce the risk of chronic diseases, thus playing a crucial role in improving your quality of life and supporting healthy ageing. It also boosts immunity, improves gut health, improves mitochondrial functions, reduces blood glucose levels, improves bone health, maintains metabolic health and supports energy levels.  It is not possible to get enough resveratrol from food sources alone. Taking a high quality liposomal resveratrol supplement is the best way to get your daily dosage of this anti-ageing and health-imparting compound. Liposomal supplements offer better absorption and enhanced bioavailability in comparison to the traditional oral supplements available in powder or capsule form. 

References:

Sepulveda, Alyssa; Heckman, Justin Z.; Ochoa, Grace; and Shah, Amin, Oxidative Stress, a culprit in cardiovascular diseases and Resveratrol as a potential therapeutic agent. Research Symposium. 57. 2024

Herbal Remedies for Stress Relief: Nature's Calm - NL-092

People suffering from ongoing stress and anxiety disorders often rely on anti-depressants to feel better and go about their daily routine. Long-term usage of such heavy-duty medicines come with several adverse health effects such as nausea, weight gain, excessive sleepiness, dizziness, tremors, headache and sexual dysfunction to name a few. 

We all know how ongoing stress impacts our physical, mental and emotional health and may open doors to all kinds of health problems. Chronic stress is known to cause systematic inflammation and increase your risk of heart disease, autoimmune disorders, hormonal imbalances and gastrointestinal disorders. It also creates metabolic disturbances in the body and may cause you to gain weight or develop insulin resistance, pre-diabetes and diabetes. 

If you are struggling with stress and anxiety, consuming a healthy diet, sleeping well and exercising regularly are three fundamental steps to get your mental health back on track. Stress reducing techniques such as mindful meditation also help the body and mind to calm down and combat stress and anxiety. You can also benefit from some widely known anti-stress herbs that can naturally help your nervous system to calm down and help the mind to relax, with significant outcomes and no side effects.  

Ashwagandha (Withania somnifera): Ashwagandha (Withania somnifera) is a very popular herb known for its anti-stress properties. Also known by other names such as Indian ginseng or winter cherry, ashwagandha offers incredible health benefits when it comes to managing stress, anxiety, fatigue and insomnia. It is an adaptogenic herb that reduces cortisol levels and boosts the body’s natural capacity to respond to stress. It also helps you sleep better, which further strengthens your body’s ability to deal with stress. 

A good night’s sleep restores overall balance, regulates stress hormones and boosts your immunity, making your body well-equipped to manage stress without feeling overwhelmed. A good night’s sleep restores overall balance, regulates stress hormones and boosts your immunity, making your body well-equipped to manage stress without feeling overwhelmed. Research suggests that ashwagandha reduces stress, anxiety and depression in people with chronic stress. Most of the anti-stress and calming benefits are tied to its anti-oxidant, anti-inflammatory and adaptogenic properties. 

Jiaogulan (Gynostemma pentaphyllum): Popularly known as the ‘Herb of Immortality’, jiaogulan is an adaptogenic herb that helps the body cope with and recover from stress. It works at many levels to calm the nervous system and achieve overall balance in the body. It boosts immunity, promotes sound sleep, combats fatigue, supports adrenal health and regulates stress hormones including cortisol. Jiaogulan is loaded with bioactive compounds that protect the body from oxidative stress and inflammation. In addition, this fascinating herb also encourages the natural production of antioxidants in the body, which further boosts the body’s capacity to fight oxidative damage and allows for better healing, recovery and stress management. 

Reishi Mushroom: If you are looking for a powerful herb that can help you fight stress and reduce fatigue, while also support your immunity and heart health, go for reishi mushroom. As an adaptogen and anti-oxidant, reishi calms your nerves, reduce stress and helps achieve overall equilibrium within the body. It helps ease symptoms such as anxiety, and irritability, while promoting deep, restful sleep.   

Turmeric: Mostly known for its extremely high anti-inflammatory quotient, turmeric is a popular supplement used to manage inflammatory conditions such as arthritis, diabetes and cardiovascular disease. Curcumin, one of the main bioactive compounds present in the turmeric, is responsible for most of the health benefits offered by this yellow spice. 

While we may need more high-quality studies to confirm these claims, initial studies do suggest that curcumin (bioactive compound present in the yellow spice turmeric) also helps relieve anxiety and ease symptoms of depression. Curcumin reduces inflammation, boosts serotonin and improves resilience to stress.  

References:

Fathi et al. Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2024. 

The Power of Omega-3 Fatty Acids: Heart Health - NL-091

Omega 3 fatty acids can be easily considered as one of the top nutrients for maintaining your heart health. These polyunsaturated fatty acids are essential nutrients that you need in your diet as your body doesn’t produce these fats in sufficient amounts. Omega 3 helps with the proper functioning of the heart, brain, bones and eyes. As an important component of the cell membranes, they help maintain the structure and fluidity of the membranes. Omega- 3 fatty acids also act as precursors or raw materials for the production of chemical substances that regulate various functions such as blood pressure, blood clotting and inflammatory responses in the body. 

Heart health benefits of omega 3 fatty acids 

Studies suggest that people who are at high risk for CVD may benefit from omega 3 fatty acids. Omega 3 reduces the risk of heart disease, stroke and other cardiovascular related outcomes through various mechanisms. Most importantly, it reduces inflammation which is believed to be an underlying cause of most of the chronic diseases including heart disease. Chronic inflammation affects the health of arteries and increases the risk of atherosclerosis (accumulation of plaques that leads to hardening and narrowing of arteries). 

1. Reduces inflammation, a major risk factor for cardiovascular disease 
   
2. Helps lower your triglyceride levels. High triglycerides levels in the blood increase the risk of atherosclerosis that contributes to heart disease and stroke
   
3. Helps to lower blood pressure in people with high blood pressure 
   
4. Reduces the risk of irregular heartbeats (arrhythmia) 
   
5. Inhibits platelet adhesion, which prevents blood clotting and improves blood circulation 
   
6. Reduces insulin resistance and lowers the risk of metabolic syndrome. These two parameters are major risk factors for heart disease 

Oily fish is one of the best sources of omega 3 fatty acids. It is also found in seaweed, algae, walnuts, flax seeds, chia seeds, wheat germ and green leafy vegetables. While it is always better to get omega-3s through your diet, omega 3 supplements are also a great alternative if you are looking to include these healthy fats in your health regimen. 

There are three types of Omega 3 fatty acids: ALA, DHA and EPA. 

ALA (that we get from plant derived sources) is a truly essential fatty acid as our body can’t make it on its own. Our body converts some amount of ALA into DHA and EPA (types of fatty acids that are found in fish). But this conversion is not very efficient and doesn’t work too well in providing our body with reasonable amounts of DHA and EPA. The best way to get your EPA and DHA is to eat oily fish. 

In addition, plant-based supplements such as “Sacha Inchi” are a great option, particularly for vegans and vegetarians who often find it challenging to get their omega 3s from usual animal-based sources such as fish and fish oil. 

In addition to maintaining heart health, omega 3 fats also offer other incredible health benefits. They play an important role in the growth and development of the brain in infants, supports general brain function, improves skin health, reduces joint inflammation, promotes bone health and boosts immunity.  Omega 3 is a major structural component of the retina of the eye and helps prevent macular degeneration that may lead to blindness in the elderly. 

References: 

Khan et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. 2021. 

Herbs for Better Sleep: Natural Solutions for Insomnia - NL-090

Getting seven to nine hours of restful sleep each day is important for your body to function optimally. Not getting enough sleep affects your health at many levels, whether it is your mood, physical health, energy levels or brain performance. If you are someone who often struggles with sleep and you are looking for a safer alternative than a sleeping pill to help you sleep better, this article is for you. 

Restful sleep, particularly at night, drives your body into an extensive “repair, healing and regeneration” mode, where it secretes growth and repair hormones, performs tissue repair, rebuilds muscles, strengthens immunity, removes waste and toxins from the brain and helps the brain to re-catalogue learning, information and memories. Not getting enough sleep can leave you feeling foggy, tired and irritable the next day, affecting your mood, productivity and coping mechanisms to sail through the day. Did you know that deep, restorative sleep also helps ease pain and manage symptoms of anxiety and depression?  

Let’s have a look at certain herbs that help you relax and sleep better, with their amazing ability to manage stress, reduce fatigue and calm the nervous system. These herbs are packed with bioactive compounds such as phenolic acids, flavonoids and alkaloids, with remarkable anti-oxidant and anti-inflammatory properties.  

Herbs that help you sleep better

Ashwagandha: Ashwagandha helps you sleep better as it improves the quality of sleep and also improves sleep duration. This revitalizing herb calms the nervous system, and helps you relax. One of the most important features of this herb is that it is an adaptogen, which helps the body rejuvenate and manage stress more effectively, in turn aiding in getting good sleep. In fact, ashwagandha is one of the most widely used herbs for managing stress, anxiety and depression.  Studies show that the herb is quite effective in reducing the symptoms of anxiety in people with insomnia.  

Valeria Root: The tea made from valerian root improves the quality of sleep and helps you get to sleep faster. Also known as nature’s valium, valerian root is loaded with various bioactive compounds, such as valeric acid, iridoids and flavonoids that promote calmness, reduce stress and improve sleep quality. It is also known to reduce symptoms of anxiety, which has a beneficial effect on your sleep. 

Jiaogulan: Jiaogulan is an adaptogenic herb that reduces fatigue and helps in stress management. It calms a hyperactive nervous system, helps lower anxiety levels, improves mood and promotes healthy sleep. Also known as the ‘Herb of Immortality’, jiaogulan contains bioactive compounds called saponins that have amazing health-promoting properties. 

Reishi Mushroom: As a powerful adaptogen, reishi mushroom helps maintain overall balance in the body and improves the body’s response and resilience to stress. The mushroom is densely packed with a wide variety of bio-active compounds – such as polysaccharides, triterpenes, amino acids, vitamins and minerals. All these ingredients work together to calm the nerves, reduce cortisol levels, lessen fatigue and promote better sleep. Reishi mushroom, also known as Ling Zhi in Chinese and Mannentake in Japanese, strengthens immunity and corrects hormonal imbalance triggered by stress. 

Chamomile: Chamomile works as a mild sedative and relaxes the nervous system. It contains apigenin, an anti-oxidant compound that binds with certain receptors in the brain that calms the nervous system and reduces anxiety. Research suggests that chamomile improves sleep quality and helps adults with sleep issues (insomnia) function better in daytime. It also eases symptoms in people with generalized anxiety disorder (GAD).

Lavender: Drinking lavender tea (brewing dried flower buds in hot water) promotes healthy and peaceful sleep. It calms the nerves, and relaxes the body, thus improving sleep quality. It also helps reduce stress and anxiety. 

References: 

1. Langade et al. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019
   
2. Mohsen Adib-Hajbaghery, Seyedeh Nesa Mousavi. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017
   

Supplements for Skin Health: For a nourished, glowing and happy skin - NL-089

There is much more to a healthy skin than just maintaining a healthy skincare regimen. Overall healthy skin with a glowing and youthful appearance is a combination of following a healthy diet, healthy lifestyle, and regular skincare routine. Unfortunately, today’s diet is lacking in micronutrients that are an absolute must for maintaining your skin health and appearance. In addition, factors such as smoking, lack of sleep, consumption of processed foods, and excessive sun exposure lead to oxidative damage that expedite both intrinsic and extrinsic ageing. For example, sugary foods wreak havoc on skin health, making it age faster than usual. Similarly, smoking directly damages your skin health as it breaks-down collagen, causes dehydration, accelerates oxidative damage and contributes to poor skin tone and premature signs of ageing. 

As such, your skin needs that extra support to improve its intrinsic ability to heal and repair itself, improve immunity and be healthy inside and out.  Taking the correct supplements can help you reduce the signs of fatigue and premature ageing – such as fine lines, wrinkles and sagging and also help manage skin conditions such as eczema and psoriasis. Let’s look at some of the best supplements for skin health that will give your skin a youthful, radiant appearance.

Supplements for Skin Health

Vitamin C: Vitamin C is a powerful antioxidant that protects the skin from oxidative damage that causes premature ageing inside out. Vitamin C, as an essential component in collagen synthesis, also helps improve skin elasticity and reduce the appearance of fine lines and wrinkles. In addition, vitamin C improves your skin’s immunity and helps in healthy wound healing. 

Vitamin D3: Studies show that vitamin D deficiency can lead to various skin issues such as dry skin, eczema, dermatitis and psoriasis. Vitamin D3 supplements improve your skin’s immunity, reduce inflammation in the skin and help improve symptoms in various inflammatory skin conditions. 

Glutathione: Also called the "master antioxidant", glutathione has a formidable ability to reduce oxidative damage that causes premature ageing in the skin with signs such as dullness, fine lines, uneven skin tone and sagging. Glutathione supplements brighten the skin, reduce signs of hyperpigmentation and help you achieve an even skin tone. Glutathione is a key player in liver detoxification, and helps remove toxins from the body. This is another mechanism through which it supports skin health and helps you achieve healthy, clear skin. 

Turmeric: Curcumin, one of the most important bioactive compounds in turmeric, has powerful anti-inflammatory properties. Taking turmeric supplements can help reduce skin inflammation and improve skin tone. Turmeric supports the body’s ability to detoxify and flush out toxins that can mess up your skin health in more ways than one. It improves blood circulation, reduces skin dullness and makes your skin clear and blemish-free.  

Sacha Inchi: An excellent source of plant-based omega 3 fatty acids, Sacha Inchi is a powerhouse of nutrients and antioxidants (such as vitamin A and alpha tocopherol, a form of vitamin E) that makes it a very healthy supplement for your skin and hair health. The high content of healthy fats, amino acids, and vitamin E in sacha inchi helps nourish, moisturise and replenish your skin. In addition, vitamin E is a powerful antioxidant that protects the skin from UV damage, reducing the risk of premature wrinkles and other signs of ageing. 

There are other supplements such as resveratrol, biotin and trace minerals such as zinc, iron, copper and selenium that contribute to your overall skin health and appearance. Skin supplements when taken along with a healthy, wholesome and well-balanced diet provide vitamins, minerals and antioxidants that protect your skin from oxidative damage and inflammation, and endow you with a rejuvenated and youthful looking skin.

References:  

Umar et al. Vitamin D and the Pathophysiology of Inflammatory Skin Diseases. Skin Pharmacol Physiol 2018.