Health Benefits of D3 Supplements

Research shows vitamin D3 supplements increase vitamin D levels better than D2 supplements. Vitamin D offers many health benefits. It:

• Strengthens bones and muscles
• Boosts immunity
• Improves mood
• Reduces inflammation
• Improves heart function

Bones

Vitamin D works with calcium to support your bones. If you’re low on vitamin D, your body can’t get calcium from food. So it steals it from your bones. This leads to:

• Weaker bones
• Fractures
• Osteoporosis

Getting more vitamin D3 from foods is helpful for improving peak bone density. That’s the maximum amount of bone tissue you reach during adulthood. The better your bone density, the less likely you are to develop diseases (like osteoporosis) that weaken bones.

Muscles

Vitamin D appears to help you build stronger muscles. Studies suggest a link between muscle strength and high vitamin D levels.

Researchers found people with more vitamin D had:

• Leaner bodies
• More muscle mass
• Better muscle function

Immunity

Vitamin D may help your immune system fight viruses and bacterial infections. Research suggests it
helps you stave off:

• Acute respiratory infections
• Pneumonia
• Possibly, COVID-19

Bovine colostrum may strengthen your immune system and help your body fight disease-causing agents.

The immune-boosting effects of colostrum are mostly due to its high concentration of the antibodies IgA and IgG. Antibodies are proteins that fight viruses and bacteria (1, 7Trusted Source).

Research shows that colostrum supplements may be particularly effective in boosting immunity in elite athletes.

One 12-week study in 35 adult distance runners found that taking a daily bovine colostrum supplement increased the
amount of saliva IgA antibodies by 79%, compared to baseline levels (8Trusted Source).

The researchers suggested that higher saliva levels of IgA may strengthen immunity and enhance the body’s ability to
fight upper respiratory tract infections (8Trusted Source).

Another study in 29 male cyclists observed that taking 10 grams of bovine colostrum a day for 5 weeks prevented a postexercise decrease in immune cells and reduced the risk of upper respiratory infection symptoms compared to a placebo (9Trusted Source).

Other studies have similarly linked bovine colostrum supplements with enhanced immune response, but more extensive research is needed (10Trusted Source).

May Prevent and Treat Diarrhea

The compounds in bovine colostrum — especially the variety of antibodies and the protein lactoferrin — may help prevent diarrhea associated with bacterial and viral infections (11Trusted Source, 12Trusted Source).

A study in 87 adults experiencing diarrhea associated with HIV found that taking 100 grams of bovine colostrum a day along
with traditional anti-diarrheal medications significantly decreased stool frequency by 21% more than traditional medications alone (13Trusted Source).

What’s more, cows can be given immunizations against specific strains of bacteria to produce colostrum high in antibodies that can fight specific infections (14Trusted Source).

These types of bovine colostrum are considered hyperimmune and could be an effective way to treat certain infections in humans, such as those caused by Escherichia coli (E. coli) and Shigella dysenteriae bacteria (14Trusted Source, 15Trusted Source, 16Trusted
Source).

For example, studies show that hyperimmune colostrum may prevent a type of diarrhea known as traveler’s diarrhea, which is typically caused by E. coli bacteria.

One study in 30 healthy adults found that those who took a daily dose of 1,200 mg of hyperimmune bovine colostrum
containing antibodies that fight E. coli bacteria were 90% less likely to develop traveler’s diarrhea than those taking a placebo (17Trusted Source).

May Benefit Gut Health

Bovine colostrum may strengthen your gut and fight infections in the digestive tract.

Both animal and human studies show that bovine colostrum may stimulate the growth of intestinal cells, strengthen the gut wall, and prevent intestinal permeability, a condition that causes particles from your gut to leak to the rest of your body (18Trusted Source,
19Trusted Source, 20Trusted Source).

These beneficial effects are likely due to the lactoferrin and growth factors it contains (21Trusted Source, 22Trusted Source).

One study in 12 athletes who were susceptible to intestinal permeability due to heavy exercise found that taking
20 grams of bovine colostrum a day prevented 80% of the increase in intestinal permeability experienced by those who took a placebo (19Trusted Source).

Another study observed that colostrum enemas may be helpful in treating colitis, a condition characterized by
inflammation of the inner lining of the colon.

A study in 14 adults with colitis who were taking traditional medications found that taking bovine colostrum enemas in
addition to regular medications reduced symptoms more than medication alone (23Trusted Source).

Health Benefits of Vitamin B12

Vitamin B12 has many health benefits. It is known to help memory, mood, the nervous system, iron levels, heart health,
hair, nails, and skin.

Blood Health

Vitamin B12 is an important factor in helping the body produce healthy red blood cells. When the body is deficient in or has low levels of vitamin B12, this can cause red blood cells to improperly develop.

As a result, the red blood cells become larger and irregular in shape. This prevents them from moving from the bone marrow to the bloodstream. (This is how megaloblastic anemia is caused.)

Anemia can cause weakness, fatigue, and other ailments over time, because your body doesn’t have enough red blood cells to give oxygen to your organs.

Brain Health

Studies show that vitamin B12 can help with brain and nervous system function, memory, mood, and depression.

Research has concluded that patients and people in the general population with depression have both low folate and low vitamin B12.Other studies have shown that vitamin B12 deficiency leads to poor memory.

Skin Health

Vitamin B12 is known to help the skin, hair, and nails. Deficiency in the vitamin leads to discolored patches, skin hyperpigmentation, vitiligo, reduced hair growth, and more.

Heart Health

Studies show that vitamin B12 reduces homocysteine levels in the blood. Homocysteine is an amino acid that's connected with an increase in heart disease.5 Researchers have found that people who have modestly elevated homocysteine levels have higher rates of heart attack and stroke.

What Are the Benefits of Milk Thistle?

Although milk thistle is most often used for liver conditions, such as hepatitis and cirrhosis, the herb is believed by some to prevent or treat high cholesterol, diabetes, heartburn, upset stomach (dyspepsia), hangover, gallbladder problems, menstrual pain, depression, and even certain types of cancer. Few of these claims are supported by hard evidence.

Here is what some of the current research says:

Liver Disease

Some preliminary studies have suggested that silymarin may improve liver function by keeping toxic substances from binding to liver cells. However, studies on the milk thistle's effectiveness in treating liver disorders have yielded mixed results.

According to a comprehensive review of studies in the American Journal of Gastroenterology, milk thistle neither improves liver function nor reduces the risk of death in people with alcoholic liver disease, hepatitis B, or hepatitis C.

Several smaller studies have suggested that milk thistle may benefit people with mild, subacute (symptom-free) liver disease. An early study from Finland found that a four-week course of silymarin supplements lowered key liver enzymes in people with subacute disease, suggesting the liver was functioning more normally.

Despite the positive findings, subsequent studies have been unable to replicate the results or demonstrate that milk thistle prescribed on its own would render the same effects.

Bitter melon is linked to lowering the body’s blood sugar. This is because the bitter melon has properties that act like insulin, which helps bring glucose into the cells for energy.

The consumption of bitter melon can help your cells use glucose and move it to your liver, muscles, and fat. The melon
may also be able to help your body retain nutrients by blocking their conversion to glucose that ends up in your blood stream.

Bitter melon isn’t an approved treatment or medication for prediabetes or diabetes despite the evidence that it can manage
blood sugar.

Several studies have examined bitter melon and diabetes. Most recommend conducting more research before using any form of the melon for diabetes management.

Here are two studies that address bitter melon and diabetes:

A report in the Cochrane Database of Systematic Reviews Trusted Source concluded that more studies are needed to measure the effects of bitter melon on type 2 diabetes. It also cited the need for more research on how it can be used for nutrition therapy.

A study in the Journal of Ethnopharmacology Trusted Source compared the effectiveness of bitter melon with a current diabetes drug. The study concluded that bitter melon did reduce fructosamine
levels with type 2 diabetes participants. However, it did so less effectively than a lower dose of the already approved medication.

There’s no medically approved way to consume bitter melon as a treatment for diabetes at this time. Bitter melon may be eaten as part of a healthy and varied diet. Consuming bitter melon beyond your dinner plate may pose risks.

One of the most important effects of the reishi mushroom is that it can boost your immune system (Trusted Source- PubMed
Central).

While some details are still uncertain, test-tube studies have shown that reishi can affect the genes in white blood
cells, which are critical parts of your immune system.

What’s more, these studies have found that some forms of reishi may alter inflammation pathways in white blood cells (Trusted Source – PubMed Central).

Research in cancer patients has shown that some of the molecules found in the mushroom can increase the activity of a type of white blood cell called natural killer cells (Trusted Source-PubMed Central).

Natural killer cells fight infections and cancer in the body (Trusted Source-PubMed Central).

Another study found that reishi can increase the number of other white blood cells (lymphocytes) in those with colorectal cancer (Trusted Source-PubMed Central).

Although most immune system benefits of reishi mushroom have been seen in those who are ill, some evidence has shown that it can help healthy people, too.

In one study, the fungus improved lymphocyte function, which helps fight infections and cancer, in athletes exposed to stressful conditions (Trusted Source-PubMed Central).

However, other research in healthy adults showed no improvement in immune function or inflammation after 4 weeks of
taking reishi extract (Trusted Source-PubMed Central).

Overall, it is clear that reishi impacts white blood cells and immune function. More research is needed to determine the
extent of the benefits in the healthy and ill.

What Is Selenium?

Selenium is a trace mineral that’s found naturally in the soil and in certain foods. There are even small amounts in the water you drink.

What is selenium good for in the body? Something that makes it valuable is its role in antioxidant activity.

As a component of antioxidant enzymes, particularly glutathione reductase, it supports maintenance of healthy tissues
throughout the body.

Because it both increases antioxidant capabilities and the quality of blood flow, it can help enhance resistance against diseases and negative effects of stress. Its ability to fight oxidative stress and inflammation is thought to be due to different types of selenoproteins found in this mineral.

Among healthy people in the U.S., a selenium deficiency is believed to be uncommon. However, people with certain health conditions — such as HIV, Crohn’s disease and other disorders that impair nutrient absorption — are at increased risk of having low selenium levels.

Top 8 Selenium Benefits

What are the health benefits of taking selenium? Here’s more about the roles that this essential mineral has:

1. Acts as an Antioxidant and Defends Against Oxidative Stress

This mineral helps fight the aging process and supports a strong immune system by reducing free radical damage.

It has a synergistic effect with other antioxidants like vitamin E, enabling the body to defend against oxidative stress. Stress, of course, contributes to many conditions, including heart disease, neurological conditions and some cancers.

For example, a 2016 review found that having a higher level of selenium exposure could offer protection against breast, lung, colon, gastric, esophageal and prostate cancers.

As an essential component of glutathione peroxidase, selenium also helps carry out important enzyme processes that protect lipids (fats) in cell membranes. It’s needed to fight oxidative degradation of cells and protect against mutation and DNA damage that can cause disease.

2. May Help Defend Against Cancer

Selenium may be especially helpful if you have a weakened immune system or a history of cancer in your family. Taking
high dose selenium supplements has been shown to potentially have anti-cancer effects.

According to studies, it may be effective at reducing the risk of cancer incidence, cancer-caused mortality and severity of some types of cancer — specifically in the liver, prostate, colorectal and lungs.

Because it has the special job of activating selenoproteins, this mineral acts in an enzymic role that helps antioxidants to do their job best. There is evidence that it may also help slow down existing cancer progression and tumor growth.

Studies have shown that a high dose can be effective in protecting DNA, which can reduce the risk for cell mutation and cancer development.

Other studies show that in areas of the world where the soil is lowest in selenium, cancer risk is increased when compared to areas that have higher levels naturally available.

3. Can Help Boost Immunity Against Viruses

Selenium supports immunity because it’s needed for the proper functioning of the immune system — plus it’s a key nutrient in counteracting the development of viruses, including HIV.

In patients who have already contracted HIV, it’s been shown to be useful in slowing down the progression of the disease into AIDS.

4. Improves Blood Flow and May Lower Risk for Heart Disease

Low selenium levels are associated with an increased risk of developing cardiovascular disease, potentially along with
suffering from a stroke or heart attack. Supplements, or an increase of selenium-rich foods, may be able to help prevent coronary heart disease by protecting arteries against plaque buildup and damage.

It’s believed that dietary selenium may benefit heart health due to its ability to fight inflammation, increase blood flow, reduce free radical oxidative stress and help with antioxidant activity.

5. Helps Regulate Thyroid Function

Is selenium good for your thyroid? Yes, because this mineral acts as a catalyst for the production of active thyroid hormones.

Research now suggests that there is a link between thyroid metabolism and selenium deficiency. Having too little in your diet can impair how your thyroid, and therefore metabolism, works.

The thyroid gland controls numerous important everyday body functions, including appetite, sleep, temperature,
weight, energy and more. A problem with proper thyroid function can result in negative symptoms, such as irritability, muscle weakness, fatigue, weight gain or loss, trouble sleeping, and many other reactions.

Acquiring proper amounts of selenium helps the thyroid and body in many important ways:

• It acts as a powerful protector of the thyroid.
• It regulates the production of reactive oxygen within the gland.
• It protects the thyroid gland from antibodies that can create thyroid disease.

For these reasons, selenium may be able to help those with Hashimoto’s disease, Grave’s disease and pregnant women with anti-TPO antibodies.

Does selenium cause weight gain? It shouldn’t. In fact, because it can help with thyroid function, research suggests it supports a normal metabolism and can aid in weight maintenance.

If you’re deficient, it might lead to a sluggish thyroid, which can sometimes cause weight gain.

One study even found that selenium helps protect against obesity — and that higher intake led to significant increases
in lean body and muscle mass, along with significant decreases in “hunger hormones” after three months of use among overweight adults.

6. May Help Increase Cognitive Health Into Older Age

Certain studies have investigated the use of selenium supplements for the treatment of dozens of conditions that range from asthma to arthritis, thyroid disorder and Alzheimer’s. The risk of these conditions increase as we age, but high-antioxidant intake and consumption of essential vitamins and minerals can help defend the body and may contribute to a longer life.

For example, a number of studies suggest that higher intake of selenium (and other antioxidants) offers protection against cognitive decline and conditions such as Alzheimer’s disease. A 2019 meta-analysis uncovered evidence for a significant decrease of selenium status in adults with Alzheimer’s compared to to those without it, supporting the mineral’s antioxidant role and the involvement of oxidative stress in neurological impairment.

7. Helps Reduce Asthma Symptoms

Observational studies have demonstrated that patients with chronic asthma may have lower amounts of selenium in their diets and therefore may be prone to deficiency. According to studies, when people with asthma take selenium supplements, they experience less asthma-related symptoms than those who take placebos.

Experts think that supplementation may be a useful add-on treatment to medication for patients with chronic asthma. However, more research is needed before this becomes a regular practice, as researchers have yet to determine the mineral’s full effect on lung function.

8. Can Help Boost Fertility

Selenium benefits fertility because it is required for proper sperm motility and also increases blood flow. These are two key components involved in conception and beating infertility.

This mineral is incorporated into the sperm’s mitochondria capsule and may affect the behavior and function of the sperm as they move through the vaginal canal.

It appears that both low and high selenium concentrations can have a negative influence on the number of sperm, therefore
aiming to meet the reommended dietary intake, but not to far exceed it, is important for fertility.

Some studies also show that meeting the recommended dietary intake may even potentially reduce the risk of miscarriage, but more data is still needed.

Quercetin is a flavonol, which is a sub-category of flavonoids.

Flavonoids are phytochemical compounds in plants, fruits, herbs, vegetables and nuts. Humans cannot make quercetin in their bodies, but many fruits, vegetables, and drinks contain it.

Foods and drinks that contain quercetin include:

Broccoli, onions, peppers, buckwheat, capers, Brassica vegetables, apples, grapes, berries, tea, wine, many nuts and
seeds.

Quercetin is one of the most common and well-researched flavonoids.

8 Benefits of Quercetin:

• fighting free radicals
• reducing inflammation
• reducing cancer risk
• reducing the risk of neurological diseases
• relieving allergies
• reducing the risk of infections
• reducing the risk of heart disease
• lowering blood pressure

1. Fighting free radicals

Quercetin has antioxidant properties.

Antioxidants help protect cells against oxidative damage. Oxidative damage occurs when an excess of free radicals in the body overwhelms the body’s antioxidant defenses. The medical term for this is oxidative stress.

Free radicals are unstable molecules in the body that can increase the risk of disease and quicken aging. The body produces free radicals through regular metabolic processes such as energy production.

However, different external factors can contribute to free radical production, including:

Pollution, cigarette smoke, radiation, sun exposure, stress, alcohol consumption, chemical toxins, greenhouse gases

Quercetin is a more powerful antioxidant than vitamin C, E, or beta carotene. 

2. Reducing inflammation

Inflammation is the body’s natural response to stress and injuries and usually helps the body heal. However, chronic inflammation can harm the body and contribute to specific health conditions. Quercetin can help inhibit inflammation in the body.

While consuming a diet high in quercetin-rich foods may help regulate inflammation, it is unclear whether taking high dose
quercetin supplements is beneficial for reducing inflammatory markers

3. Reducing the risk of cancer

Research shows that a diet high in flavonoid-rich fruit and vegetables can lower the risk of certain cancers and slow cancer cell growth. However, more research is necessary to assess the direct links between quercetin intake and cancer risk.

4. Benefitting neurological health

Quercetin may reduce the risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s disease.

Oxidative stress contributes to the development of neurodegenerative diseases. Oxidative stress occurs when there is an imbalance of free radicals in the body. The antioxidant properties of quercetin may help fight free radicals.

A 2021 study found that consuming quercetin-rich onion for 24 weeks reduces age-related cognitive decline. Animal studies have also shown quercetin to have a protective effect against cognitive impairment in Alzheimer’s disease.

However, research is ongoing, and doctors do not currently use quercetin to manage neurological disorders like
Alzheimer’s.

5. Relieving allergy symptoms

Additional findings from Pharmacognosy Review suggest that quercetin might be an effective antihistamine, as it
restricts histamine from being released from cells.

These anti-allergy properties indicate that quercetin may be a helpful supplement for those with allergic diseases, especially rhinitis. However, more research is needed to confirm this potential benefit. People with allergies should not supplement with quercetin unless directed to do so by their healthcare professional.

6. Antibacterial and antiviral effects

Quercetin has antibacterial and antiviral properties. Lab tests show that quercetin can inhibit the growth of many bacteria, including:

Salmonella enteritidis, Staphylococcus aureus, Escherichia coli, Proteus, Aspergillus flavus.

Quercetin, along with other flavonoids, may help inhibit the growth of many viruses.

7. Reducing the risk of heart disease

Diet plays an essential role in reducing the risk of cardiovascular diseases, such as heart disease and strokes. Because fruit and vegetables contain flavonoids, eating more may help reduce the risk of these diseases.

Research suggests that quercetin may help protect heart health by mitigating blood vessel dysfunction mitigating endothelial dysfunction, and reducing heart disease risk factors like high blood pressure and atherosclerosis.

8. Lowering high blood pressure

According to a 2019 analysis, taking quercetin supplements could be an effective way to reduce blood pressure.

Further research shows that people who were overweight and took a quercetin supplement of 150 milligrams (mg)Trusted Source per day had lower levels of harmful cholesterol in their blood and reduced systolic blood pressure. Systolic blood pressure measures the pressure in the blood vessels during a heartbeat.

Vitamin B3, or niacin, is a water-solublevitamin. It is a vital B complex vitamin involved in several critical metabolic processes in the body. For example, it helps digest the food we eat to give energy. In addition, vitamin B3 regulates blood pressure and cholesterol, helps to maintain healthy skin and brain, and so much more. Niacin (vitamin B3) is commonly present in many food items. Animals and plants produce it from an amino acid known as tryptophan. Therefore, you can safely consume it every day. In addition, it is beneficial for people with diabetes, kidney diseases and heart problems.

Deficiency of vitamin B3 can lead to skin rashes, rough skin, swollen mouth and other flu-like symptoms. Non-vegetarian
foods and fortified grains are generally rich in vitamin B3 and can be beneficial in preventing its deficiency.

Vitamin B3 complex consists of three different forms of vitamin B3: nicotinic acid or niacin, nicotinamide riboside, and Nicotinamide.

Niacin was initially known as the “pellagra preventing factor” in the olden days. It was due to its ability to prevent the
occurrence of pellagra and the four D’s that came along with it: dementia, dermatitis, diarrhoea and, in severe cases, death. According to later findings, Vitamin B3 could cure pellagra. Now, it is helpful to prepare drugs for high cholesterol as they show lipid-lowering properties.

 Health Benefits of Vitamin B3

1. Cholesterol-lowering Effect

As we know, as the years pass by, food habits change drastically. Though it may seem harmless at first, consuming foods high in fats and oils may ultimately result in high cholesterol levels. In addition, it may lead to heart diseases such as blockage of arteries and stroke with age.

Vitamin B3 is known for its cholesterol or lipid-lowering effect. Studies have shown that niacin doses may cause a significant reduction in bad cholesterol and increase the good cholesterol in the body. It does so by reducing total cholesterol, LDL and trigly reducing total cholesterol, LDL and triglyceride levels. Therefore, niacin may reduce the risk of heart conditions such as atherosclerosis, stroke and cardiac failure.

 2. Reduces the Risk of Diabetes

Diabetes is a prevalent lifestyle disease. It occurs due to less insulin production or damage or destruction of the pancreas’ insulin-producing cells. If you do not manage the insulin levels appropriately, it can result in a series of other diseases such as retinopathy, nephropathy, impaired wound healing, etc.

Studies have found that nicotinamide, a form of vitamin B3 may reduce the need for high insulin doses in children with type 1 diabetes. It may also delay the onset of type 1 diabetes mellitus.

3. Antioxidant Effect

Our body undergoes a lot of metabolic and physical stress every day. These daily stresses can cause the formation of free
radicals in the body. When there are excessive free radicals in our body, they can cause damage to the cells and organs. Oxidative damage can be harmful and cause several diseases.

Oxidative stress is the main causative factor of liver diseases. Increased levels of free radicals can damage the liver. It may lead to abnormal liver structure and functions. Studies have found that niacin may help prevent free radical-induced damage to the liver cells. It also helps in enhancing the absorption of zinc in the body.

 4. Protects Brain and Nerves

Vitamin B3 helps inefficient nutrients and ensures an adequate energy supply to the nerves and brain. Its deficiency may damage the nerves and may result in neurodegenerative diseases such as Alzheimer’s, Parkinson’s disease, etc.

Research studies have found that nicotinamide may have beneficial effects in preventing damage to the nerves and brain. This is because adequate intake of niacin may help to smooth the functioning of the metabolic processes in the body.

Studies have also shown that nicotinamide, another form of vitamin B3 may reduce anxiety and depression.

5. Improves Skin and Hair Health

Our skin undergoes exposure to many environmental factors like dust and sunlight. Sun exposure and smoke can cause damage to our skin. Long term exposure may result in loss of elasticity of the skin, which may lead to wrinkles and skin ageing.

Vitamin B3 or niacinamide may prevent the loss of moisture from our skin and improve collagen synthesis. Studies have found that applying niacinamide on the skin may help in reducing inflammation associated with acne, improve skin pigmentation, complexion and reduce wrinkles. It may also regulate the oiliness of our skin and reduce dryness, thus reducing the size of pores. As a whole, vitamin B3 may aid in delaying skin ageing.

It also helps in the production of keratin, thus improving hair health.

6. Prevents Bone Diseases

Bone diseases such as osteoarthritis can occur due to wear and tear of the cartilage between the bone joints. When this cartilage is damaged, direct contact and bone rubbing may occur.

A study has found that niacinamide may largely contribute to the prevention and treatment of osteoarthritis. In addition, this form of vitamin B3 may improve the flexibility of bone joints and reduce inflammation.

7. Anti-inflammatory Effect

Inflammation is our immune system’s response to the entry of foreign bodies like bacteria and viruses. Inflammation can result in swelling, redness, fatigue, chills, fever, loss of appetite, etc. When inflammation lasts for a long time, it can potentially harm our organs and tissues.

Research has shown that nicotinamide may be beneficial in the final stages of pregnancy. It may reduce the immune system’s
inflammatory response in the mother’s body, thereby helping in managing the preterm deliveries.

8. Anticancer Effect

Cancer generally occurs due to the uncontrollable multiplication of cells in the body. It may occur due to many reasons like smoking, sun exposure, genetic factors, etc. It can occur in several tissues and organs and is very difficult to treat and cure.

Research studies show that niacinamide may have anticancer effects. For example, it may reduce the risk of skin cancer by
preventing the rapid and uncontrollable growth of cells.

9. Lowers Blood Pressure

Hypertension or high blood pressure occurs due to increased blood pressure to pump blood. Smoking, alcohol, diabetes, obesity, poor dietary habits, stress and many other factors can contribute to high blood pressure. However, the most prevalent cause of hypertension is clogging of the arteries due to high cholesterol levels in the body. In severe cases, it may lead to stroke and heart failure.

Studies have found that niacinamide reduces blood pressure in hypertensive people. In addition, Niacinamide may widen the arteries and make it easier for the heart to pump blood. Thus by its vasodilatory effect, it reduces the risk of stroke.

10. Reduces Birth Defects

During pregnancy, there is a high risk for developing several complications due to underlying diseases and deficiencies. These may result in adverse health outcomes in both the mother and child. Vitamin B3 is beneficial in preventing many such complications in pregnant mothers.

Studies have shown that niacinamide may have an essential role in preventing and treating miscarriage, premature birth, high blood pressure, loss of protein, and impaired fetal growth.

What are the benefits of taking echinacea? Although there seems to be an infinite number of echinacea benefits, these nine stand out.

1. Helps Combat Cancer

Fascinating research about echinacea benefits regarding brain cancer has been published by the National Institutes of Health (NIH). Researchers state that the “medicinal value of phytochemicals contained in Echinacea is clearly evident and indicates that these agents, as well as phytochemicals not yet discovered in other herbs, may be valuable tools to combat tumors.”

The use of echinacea as another alternative cancer treatment is now being recommended, literally, “alongside — or indeed in place of — conventional therapy,” according to researchers.

2. Boosts the Immune System

How does echinacea help with treating the common cold? Published in the journal Lancet Infectious Diseases, the University of Connecticut performed a meta-analysis study that evaluated the effects of echinacea using 14 studies.

It was determined that:

Echinacea can reduce the chances of catching a common cold by 58 percent.

Echinacea reduces the duration of the common cold by almost 1.5 days.

Craig Coleman, assistant professor of pharmacy practice and lead author of the study, added that, “The take home message from our study is that echinacea does indeed have powerful cold prevention and cold treatment benefits.”

This is exactly why echinacea products are one of several effective remedies for preventing and treating colds.

Dr. Coleman found that “the significance of that finding becomes clear when you consider that Americans suffer from one billion colds annually and spend about $1.5 billion annually for doctor’s visits and another $2 billion annually on non-prescription cough and cold treatments.”

The United States Department of Agriculture Natural Resources Conservation Service reports that the immune system seems to
be strongly influenced by the level of the echinacea dose. It appears that 10 milligrams of echinacea per one kilogram of body weight, taken daily over a 10-day period, is effective as an immunity stimulant.

In addition, the medical journal Hindawi published material suggesting that echinacea stops viral colds. However, the most significant results of echinacea benefits were the effects when used on recurring infections.

To date, research shows that the plant probably reduces cold symptoms, but it seems that the effects of echinacea are more powerful once cold symptoms start.

Another study, this one published in Virus Research, evaluated the effects of echinacea against viral and secondary bacterial infections that often follow. Plant extracts were able to fight viral respiratory infections, including the flu, while also reducing inflammation and lowering the risk of developing bacterial complications.

Therefore, you can see from several controlled trials why echinacea products are used for viral illnesses, such as the common cold and flu, particularly extracts. They are a favorite recommendation for integrative physicians, homeopaths, naturopaths and more for their patients.

3. Alleviates Pain

Echinacea’s history began when Echinacea purpurea was used by the Great Plains Indians as a painkiller. It’s an especially effective pain reliever for the following types:

• Pain in the bowels
• Pain associated with headaches
• Pain associated with HSV (herpes)
• Pain associated with gonorrhea
• Pain associated with measles
• Snake bites
• Sore throats
• Stomach ache
• Tonsillitis
• Toothache

Recent research suggests that Echinacea purpurea and angustifolia activate the endocannabinoid system, enhancing its pain-relieving effects. In in vitro and vivo studies, the herb has proven to reduce inflammatory pain, such as arthritis and burns.

Some common ways to use echinacea products to combat pain are to drink herbal echinacea tea or make a paste out of the dried herb and rub it directly on the area that is affected.

4. Functions as a Laxative

Like many herbs, echinacea is particularly healing for the stomach and entire gastrointestinal tract. According to Medical Herbalism, for example, it has been shown to work as a mild laxative that provides constipation relief and works as a calming agent.

Drinking the herbal tea is especially effective to help with this. For more chronic conditions, a cup of tea every day can help loosen the bowels — whereas two to three cups per day can help with sudden bouts.

However, to reduce the risk of side effects, be sure not to overuse this herb. To be safe, be sure to limit your tea to two cups a day, max, and take supplements as directed on their labels.

5. Acts as Anti-Inflammatory Agent

Inflammation is at the root of most diseases. Various factors — including stress, toxins in our food and poor sleep — all contribute.

Thankfully, as explained by the University of British Columbia, regular echinacea consumption can effectively reverse and alleviate various types of inflammation.

Products containing echinacea may even help with uveitis, or eye inflammation. It’s a good idea for people who struggle
with chronic inflammatory conditions, like rheumatoid arthritis, to regularly consume the herbal tea in order to reduce system-wide inflammation.

Echinacea - Dr. Axe

6. Helps Treat Skin Problems

Echinacea benefits the skin as well, including improving skin hydration and reducing wrinkles. Research shows that using skin products containing the plant’s extracts may help to boost skin health. Plus, it show no side effects, like skin irritation.

 7. Helps Improve Mental Health

Echinacea angustifolia is the recommended species to help with specific ailments related to ADD/ADHD.

In a survey of herbal use in children with ADHD disorder or depression, echinacea was among the most common herbal
medicines given for behavioral symptoms. Eighty-three percent of caregivers said they gave herbal medicines alone, whereas 13 percent gave herbal medicines with prescription drugs with the supervision of a health care professional.

Both adults and children suffering from ADD/ADHD have a higher-than-normal chance of experiencing emotional disturbances, especially:

• Anxiety
• Depression
• Social phobias

Again, dosage is key. It’s recommended that people only take 20 milligrams at a time and no more.

In fact, taking more than 20 milligrams per dose can actually cancel out the echinacea benefits that relieve anxiety.

8. Relieves Upper Respiratory Issues

Because of its immune-boosting and anti-inflammatory effects, research indicates that this herb may work to improve the following upper respiratory symptoms:

• Acute sinusitis
• All flus
• Asthma
• Common cold
• Croup
• Diphtheria
• Inflammation
• Strep throat
• Tuberculosis
• Whooping cough

In fact, in a clinical study of asthma sufferers, echinacea acted similarly to classic synthetic drugs in treating asthma. Researchers wrote, “Recent studies have shown that secretion of asthma-related cytokines in the bronchial epithelial cells can be reversed by Echinacea preparations.”

In particular, echinacea showed significant bronchodilatory and anti-inflammatory effects. Study authors concluded that this “provide(s) a scientific basis for the application of this herb in traditional medicine as a supplementary treatment of allergic disorders of the airways, such as asthma.”

For more severe issues, supplement products are the way to go as drinking tea, for instance, is just not concentrated
enough.

9. Fights Infection

Echinacea is also a fantastic remedy for a whole slew of infections. One study found that taking echinacea and applying a
medicated cream to the skin can lower the rate of reoccurring vaginal infections by to 16 percent compared to simply taking the medicine alone.

It’s also known to help with:

• Bloodstream infections
• Genital herpes
• Gum disease
• Malaria
• Syphilis
• Typhoid
• Urinary tract infections
• Vaginal yeast infections

Beta carotene is a compound that is converted by the body into vitamin A. Vitamin A has a number of important functions in the body.

Reduces Oxidative Stress

Beta carotene is an antioxidant. There are many types of antioxidants, including both artificial and natural. Natural
antioxidants can be found in plants. Antioxidants are thought to slow the damage to cells from waste materials called free radicals.

Free radicals are created in the body through normal body processes and outside stress in the environment. When free
radicals aren’t being removed effectively, a condition called oxidative stress can result.

Oxidative stress may factor into several types of health conditions, including:

Cancer: The growth of malignant cells in the body

Cardiovascular disease: Includes conditions that affect the heart and the blood vessels

Diabetes: A chronic disease in which the pancreas doesn’t produce enough insulin to regulate blood sugar

Inflammatory diseases: Those caused by persistent inflammation in the body

Infectious diseases: Such as an infection with a bacterium

Neurodegenerative diseases: Affect the brain, such as dementia, Alzheimer's disease, and Parkinson's disease

Antioxidants like beta carotene may help remove free radicals, thereby preventing the conditions free radicals may
cause.

Promotes Eye Health

Vitamin A is important to sight. It helps prevent eye infections by supporting the creation of a barrier around the cornea that stops bacteria from getting in.

Beta carotene helps in preventing night blindness and dry eye.2 It may play a role in preventing age-related macular degeneration (AMD). AMD is an eye condition that causes blurry vision, most commonly in people over the age of 50.3

Vitamin A deficiency might lead to night blindness (nyctalopia), which is a difficulty in seeing in low-light conditions. Increasing vitamin A or beta carotene with either supplements or through foods may be helpful.

Improves Cognitive Function

Beta carotene may help with brain function, but the research on this is not settled. Some studies have shown that taking
beta carotene supplements over an average of 18 years might improve cognitive function. Taking the supplements for shorter time periods does not appear to produce any effects.

Maintains Skin Health

Beta carotene may help in protecting the skin from the sun's harmful rays. However, this requires taking beta carotene
in higher amounts for a long period of time.

Too much beta carotene can cause health problems, so it’s not usually recommended for sun protection. The exception would be for people who have diseases that are affected significantly by exposure to the sun (such as erythropoietic protoporphyria) or who are taking medications that cause sun sensitivity.

Beta carotene and other carotenoids may also help keep skin healthy overall by protecting it from ultraviolet (UV) light and pollution. Because UV light exposure and pollution can cause the skin to age, sun protection, including from the benefits of carotenoids, can keep skin healthy and looking younger longer.

May Prevent Certain Cancers

A diet rich in foods containing antioxidants like beta carotene may help lower cancer rates. Some studies show that people
who eat foods containing beta carotene or who have higher levels of beta carotene in their blood have lower rates of lung, skin, colon, breast, and prostate cancers.

However, the relationship between beta carotene and cancer is not cut-and-dried. Experts have not recommended beta carotene supplements to the general populace as they don't think it would help
prevent many cases of cancer. The way beta carotene interacts with the body is too complex and not yet well understood.

Supports Lung Health

Vitamin A is important in the healthy function of the lungs. Vitamin A deficiency may be a factor in the development or worsening of some lung diseases. For that reason, getting enough beta carotene, which becomes vitamin A in the body, is important to the lungs.

However, there is another side to the story. Studies have shown that taking beta carotene supplements increases the
risk of lung cancer in people who smoke cigarettes.

Ginseng is an herb that is rich in antioxidants. Research suggests that it may offer benefits for brain health, immune function, blood sugar control, and more. Ginseng has been used in traditional Chinese medicine for centuries.

This slow-growing, short plant with fleshy roots can be classified three ways, depending on how long it is grown: fresh, white, or red.

Fresh ginseng is harvested before 4 years, while white ginseng is harvested between 4–6 years, and red ginseng is harvested
after 6 or more years (1Trusted Source).

There are many varieties of this herb, but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng
(Panax ginseng).

American and Asian ginseng vary in their concentration of active compounds and effects on the body. According to some older research, it is believed that American ginseng works as a relaxing agent, whereas the Asian variety has an invigorating effect (2Trusted Source).

Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide health benefits (3Trusted Source).

Here are 7 evidence-based health benefits of ginseng.

1. Contains antioxidants that may reduce inflammation

Ginseng has beneficial antioxidant and anti-inflammatory properties.

Some test-tube studies have shown that ginseng extracts and ginsenoside compounds could inhibit inflammation and reduce oxidative damage to cells, which can contribute to chronic disease.

The results are promising in humans, as well.

One study in 12 active males found that short-term supplementation with American ginseng extract reduced exercise-induced muscle damage and decreased markers of inflammation compared to a placebo.

A larger study in 2014 followed 71 postmenopausal females who took 3 grams (g) of red ginseng or a placebo daily for 12 weeks. Antioxidant activity and oxidative stress markers were then measured.

Researchers concluded that red ginseng may help reduce oxidative stress by increasing antioxidant enzyme activities
(8Trusted Source).

Ginseng has been shown to help reduce inflammatory markers and help protect against oxidative stress.

2. May benefit brain function

Ginseng could help improve brain functions like memory, behavior, and mood (9Trusted Source, 10Trusted Source).

Some test-tube and animal studies show that components in ginseng, like ginsenosides and compound K, could protect the
brain against damage caused by free radicals (11Trusted Source, 12Trusted Source).

Interestingly, one study in 6,422 older adults found that regular consumption of ginseng for at least 5 years was associated with improved cognitive function later in life (13Trusted Source).

Another small study showed that taking 200 milligrams (mg) of American ginseng significantly improved working memory after
3 hours, compared to a placebo (14Trusted Source).

According to one review, ginseng could also help ease stress and may offer benefits for depression and anxiety (10Trusted Source).

What’s more, other studies found positive effects on brain function in people with Alzheimer’s disease (15Trusted Source).

Ginseng has been shown to improve memory and suppress stress. While more research is needed, it may also be beneficial
against cognitive decline, Alzheimer’s disease, depression, and anxiety.

3. Could improve erectile dysfunction

Some research suggests that ginseng may be a useful alternative for the treatment of erectile dysfunction (ED) (16Trusted Source).

According to some older research, certain compounds found in ginseng may protect against oxidative stress in the blood vessels and tissues of the penis to help restore normal function (17Trusted Source).

Additionally, studies have shown that ginseng may promote the production of nitric oxide, a compound that improves
muscle relaxation in the penis and increases blood circulation (6Trusted Source, 18Trusted Source).

Still, research on the effects of ginseng on ED has turned up mixed results and more high quality studies are needed.

In fact, one review of nine studies found that ginseng could improve self-reported ability to have intercourse in males
(19Trusted Source).

However, researchers also noted that ginseng had little to no effect on ED or satisfaction with intercourse compared to a placebo (19Trusted Source).

Ginseng may improve symptoms of erectile dysfunction by decreasing oxidative stress in tissues and enhancing blood flow
in penile muscles. However, more research is needed.

4. May boost the immune system

According to one review, ginseng possesses potent anti-bacterial, anti-fungal, and anti-viral properties and may enhance
the function of the immune system (20Trusted Source).

Interestingly, one animal study found that black red ginseng extract increased the number of immune cells and enhanced antioxidant levels in the liver (21Trusted Source).

Similarly, another study in 100 people showed that taking 2 g of Korean red ginseng per day for 8 weeks significantly increased levels of immune cells compared to a placebo (22Trusted Source).

However, more studies in humans are needed to understand the potential effects of ginseng on immune function.

Ginseng can boost immune function and may increase levels of immune cells. However, more research is needed.

5. May have potential benefits against cancer

Ginseng may be helpful in reducing the risk of certain cancers (23Trusted Source, 24Trusted Source).

Ginsenosides in this herb have been shown to help reduce inflammation and provide antioxidant protection (25Trusted
Source, 26Trusted Source).

The cell cycle is the process by which cells normally grow and divide. Ginsenosides could benefit this cycle by preventing abnormal cell production and growth (25Trusted Source, 26Trusted Source).

A review of several studies concluded that people who take ginseng may have a a 16% lower risk of developing cancer
(26Trusted Source).

Ginseng may also help improve the health of people undergoing chemotherapy and could reduce side effects and enhance the
effect of some cancer treatments (25Trusted Source).

However, while studies on the role of ginseng in cancer prevention show some benefits, they remain inconclusive (27Trusted Source).

Ginsenosides in ginseng seem to regulate inflammation, provide antioxidant protection, and maintain the health of cells, which could help decrease the risk of certain kinds of cancer. Nevertheless, more research is needed.

6. May fight tiredness and increase energy levels

Ginseng has been shown to help ease fatigue and increase energy levels.

Various animal studies have linked some components in ginseng, like polysaccharides and oligopeptides, with lower oxidative stress and higher energy production in cells, which could help decrease fatigue (28Trusted Source, 29Trusted Source).

One review of 10 studies concluded that ginseng could significantly improve symptoms of chronic fatigue syndrome compared to a placebo, even after just 15 days (30).

Another review showed that taking American or Asian ginseng could decrease symptoms of cancer-related fatigue when taken in doses of 2,000 mg or 3,000 mg per day, respectively (31Trusted Source).

Furthermore, a review of over 155 studies suggested that ginseng supplements may not only help reduce fatigue but could also enhance physical performance (32Trusted Source).

Ginseng may help fight fatigue and enhance physical performance by lowering oxidative damage and increasing energy production in cells.

7. Could lower blood sugar

Ginseng seems to be beneficial in the control of blood sugar levels in people both with and without diabetes (33Trusted Source).

American and Asian ginseng have been shown to improve pancreatic cell function, boost insulin production, and enhance the uptake of blood sugar in tissues (33Trusted Source).

Moreover, studies show that ginseng extracts help by providing antioxidant protection that can help reduce free radicals in the cells of those with diabetes (34Trusted Source).

One review of eight studies found that ginseng supplementation could decrease fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes (35Trusted Source).

Another 8-week study showed that taking 3 g per day of American ginseng significantly reduced fasting blood sugar levels and improved hemoglobin A1c, a marker of long-term blood sugar control, compared to a placebo in people with type 2 diabetes (36Trusted Source).

It seems that fermented red ginseng could be even more effective at blood sugar control. Fermented ginseng is produced
with the help of live bacteria that transform the ginsenosides into a more easily absorbed and potent form (37Trusted Source).

In fact, a 2014 study demonstrated that taking 2.7 g of fermented red ginseng per day was effective at lowering blood
sugar and increasing insulin levels after a test meal, compared to a placebo (38Trusted Source).

Glutathione is an antioxidant found naturally in your body. Also known as GSH, it is produced by the liver and nerve cells in the central nervous system and is made from three amino acids: glycine, L-cysteine, and L-glutamate. Glutathione can help metabolize toxins, break down free radicals, support immune function, and more.

Glutathione supplements are often recommended for several health conditions, including Alzheimer's and heart disease. It is also used in dermatology to lighten skin and fight the visible
signs of aging. However, there is very little scientific evidence to support these uses.

This article discusses the antioxidant glutathione along with its uses and purported benefits. It also provides examples of how to get more glutathione in your diet.

Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does
not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement that has been tested by a trusted third party, such as USP, ConsumerLabs, or NSF.

However, even if supplements are third-party tested, that doesn't mean they are necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and to check in about any potential interactions with other supplements or medications.

Supplement Facts

Active ingredient(s): glutathione

Alternate name(s): GSH

Suggested dose: insufficient data

Safety considerations: avoid if pregnant or
lactating

What is Glutathione?

Glutathione is a tripeptide with multiple functions in the body12, including: working as an antioxidant to breakdown free
radicals supporting immune function, regenerates vitamin C and E activation of some enzymes. helps liver and gallbladder process fats. metabolizes some toxins, creation and repair of DNA.

Free radicals are unstable molecules that form in response to factors like your diet and the environment. When more free
radicals than antioxidants are present, oxidative cell damage occurs. This is associated with inflammation and a variety of health issues ranging from high
blood pressure and diabetes to Alzheimer's disease and more.

Uses of Glutathione

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Glutathione is purported to reverse the aging process, prevent cancer, and preserve memory. It is also said to protect
against a wide range of health problems, including:2

• Hardened arteries (atherosclerosis)
• Lyme disease
• Alzheimer's disease
• Chronic fatigue syndrome
• Colitis
• High cholesterol
• Osteoarthritis
• Asthma
• Cataracts
• Diabetes
• Glaucoma
• Heart disease
• Hepatitis
• Liver disease
• Parkinson's disease
• Alcohol use disorder

There are many reported benefits of elderberries. Not only are they nutritious, but they may also help address cold and flu symptoms, support heart health, and fight inflammation and infections,
among other benefits. High in nutrients. Elderberries are a low calorie food packed
with antioxidants.

One cup (145 grams) of fresh berries contain 106 calories, 26.7 grams of carbs, and less than 1 gram each of fat and protein (3Trusted Source).

Plus, they have many nutritional benefits. Elderberries are:

• High in vitamin C. There are 52 mg of vitamin C per cup of fruit, which accounts for 57% of the daily value (3Trusted
  Source, 4).
• High in dietary fiber. Elderberries contain 0 grams of fiber per cup of fresh berries, about 36% of the daily value (5)Trusted Source.
• A good source of phenolic acids. These compounds are potent antioxidants that can help reduce damage from oxidative stress in the body (4, 6).
• A good source of flavonols. Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries (4).
• Rich in anthocyanins. These compounds give the fruit its characteristic dark black-purple color and are a strong
  antioxidant with anti- inflammatory effects (4, 7Trusted Source).

The exact nutritional composition of elderberries depends on:

• the variety of plant
• ripeness of the berries
• environmental and climatic conditions

Therefore, servings can vary in their nutrition (4, 8). Elderberries are a low calorie food packed
with vitamin C, dietary fiber and antioxidants in the form phenolic acids, flavonols, and anthocyanins. The flowers are particularly rich in flavonols.

May improve cold and flu symptoms

Black elderberry extracts and flower infusions have been shown to help reduce the severity and length of influenza
(9Trusted Source).

Commercial preparations of elderberry for the treatment of colds come in various forms, including liquids, capsules,
lozenges, and gummies.

One 2004 study of 60 people with influenza found that those who took 15 mL of elderberry syrup four times per day showed
symptom improvement in 2 to 4 days, while the control group took 7 to 8 days to improve (10Trusted Source).

Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms (11Trusted Source).

Further large-scale studies are required to confirm these results and determine if elderberry may also play a role in preventing influenza (9Trusted Source).

Note that most research has only been performed on commercial products. There’s little information about the safety
or efficacy of homemade remedies (9Trusted Source).

Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus. While
these results are promising, further large-scale human studies are needed.

High in antioxidants

During normal metabolism, reactive molecules may be released that can accumulate in the body. This can cause oxidative stress and may lead to diseases like type 2 diabetes and cancer (12Trusted Source, 13Trusted Source, 14Trusted Source).

Antioxidants are natural components of foods, including some vitamins, phenolic acids, and flavonoids, that are able
to help remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease (8, 14Trusted Source, 15Trusted Source).

The flowers, fruits, and leaves of the elderberry plant are excellent sources of antioxidants. For example, one of the anthocyanins found in the berries has 3.5 times the antioxidant power of vitamin
E (4, 15Trusted Source, 16, 17Trusted Source).

One study comparing 15 different varieties of berries and another study comparing types of wine found that elderberry is
one of the most effective antioxidants (18Trusted Source, 19).

Additionally, one study found that antioxidant status improved in people 1 hour after drinking 400 mL of elderberry juice. Another study in rats found that elderberry extract helped reduce inflammation and oxidative tissue damage (20, 21).

While elderberry has shown promising results in the lab, research in humans and animals is still limited. Generally, consuming it in the diet has only a small effect on antioxidant status (19Trusted Source).

In addition, the processing of elderberries, such as extraction, heating, or juicing, can reduce their antioxidant activity (4).

Therefore, products like syrups, juices, teas, and jams may have reduced benefits compared to some results seen in laboratory studies (16).

Elderberry fruits, leaves, and flowers are strong antioxidants. However, their protective effects on humans appear to be insignificant. Additionally, the processing of the berries and flowers can reduce their antioxidant activity.

Piperine is the chemical that makes black pepper spicy. It may prevent inflammation and oxidative stress and holds promise in the treatment of diseases as diverse as diabetes, epilepsy, vitiligo, and Parkinson’s. It may also increase metabolism and weight loss, improve cholesterol, enhance brain function, and reduce pain. Read on to learn about the many benefits of piperine.

Piperine was identified in 1979 as the first-ever compound ever that enhances the “bioavailability” of other substances [13, 7].

In other words, piperine increases the ability of the body to use nutrients and drugs [14].

This means that lower or fewer doses of the drug can be used to achieve the same effect. This is very beneficial when it comes to drugs that have unpleasant side effects!

Piperine does this by: stopping the body from breaking down drugs by blocking drug-metabolizing enzymes in the liver (such as CYP3A4, CYP2E1, CYP1B1, and CYP1B2) and increasing the number of drugs and nutrients absorbed in the gut by stimulating gut transporters

For instance, piperine increased the bioavailability of curcumin, a compound found in turmeric, in rats by 154%, and
in humans by 2,000% [15].

Piperine also increased the blood concentration and persistence of the anti-seizure drug carbamazepine in 2 trials on 32 people, possibly by blocking the enzyme that breaks this drug down (CYP3A4). Similarly, it increased the bioavailability of the muscle relaxant chlorzoxazone in another trial by blocking the enzyme CYP2E1 [16, 17, 18].

An herbal extract combining piperine and curcumin increased the bioavailability of the sedative midazolam, the anti-inflammatory flurbiprofen, and the painkiller Tylenol in 8 healthy
volunteers [19].

A drug delivery system composed of piperine lipospheres increased the bioavailability of both THC and CBD when compared to the FDA-approved spray Sativex in a small trial on 9 healthy volunteers [20].

All in all, the evidence suggests that piperine increases the bioavailability of many substances. Remember to consult
with your doctor if it may be helpful in your case and if you should readjust the dose of any drugs or supplements after starting to take piperine.

Vitamin E exists naturally in certain foods, including seeds, nuts, some vegetables, and some fortified products. You can also take it as a dietary supplement.

It plays many roles in your body. It’s perhaps best known for its antioxidant effects, protecting your cells from oxidative damage by neutralizing harmful molecules called free radicals. In
addition, it’s needed for proper immune function and cellular signaling (1Trusted Source).

That’s why it’s not surprising that research suggests taking vitamin E supplements may benefit your health in several ways.

8 potential benefits of vitamin E.

1. May reduce markers of oxidative stress and improve antioxidant defenses

Oxidative stress is a condition that occurs when there’s an imbalance between your body’s antioxidant defenses and the
production and accumulation of compounds called reactive oxygen species (ROS). This can lead to cellular damage and increased disease risk (3Trusted Source).

Because vitamin E acts as a powerful antioxidant in the body, studies have shown that supplementing with high doses
of it can reduce markers of oxidative stress and boost antioxidant defenses in some populations (4Trusted Source).

For example, a 2018 study in 54 people with diabetic nephropathy — kidney damage caused by high blood sugar — found that supplementing with 800 IU of vitamin E per day for 12 weeks significantly increased levels of glutathione peroxidase (GPx) compared with a placebo (4Trusted Source).

GPx is a group of antioxidant enzymes that protect your cells from oxidative damage.

A 2021 study also showed that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks reduced markers of oxidative stress, such as malondialdehyde and ROS, in women with endometriosis (5Trusted Source).

2. May reduce heart disease risk factors

Having high blood pressure and high levels of blood lipids such as LDL (bad) cholesterol and triglycerides may increase your risk of developing heart disease.

Promisingly, research suggests that vitamin E supplements may help reduce heart disease risk factors such as these in some
people.

A 2019 review of 18 studies found that, compared with placebo treatments, vitamin E supplements significantly reduced systolic but not diastolic blood pressure — the top and bottom numbers of blood pressure readings, respectively (6Trusted Source).

Some studies also show that taking vitamin E with omega-3 supplements may reduce LDL and triglyceride levels in people
with metabolic syndrome — a cluster of conditions, including high blood fat levels, that increases the risk of heart disease and other health conditions (7Trusted Source).

NAFLD includes a number of conditions that cause an accumulation of fat in the liver in people who drink little or no alcohol.

According to research findings, vitamin E supplements may improve some aspects of health in people with NAFLD.

A 2021 review of eight studies found that supplementing with vitamin E reduced levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), decreased blood lipid levels, and improved liver health in people with NAFLD (8Trusted Source).

Elevated AST and ALT levels can indicate liver inflammation and damage in people with NAFLD, so lower levels are favorable.

4. May help manage dysmenorrhea

Dysmenorrhea is a condition characterized by severe and frequent menstrual pain, such as cramps and pelvic pain.

Promisingly, research suggests vitamin E supplements may reduce pain in women with this condition.

In a 2018 study in 100 women with dysmenorrhea, taking 200 IU of vitamin E daily relieved menstrual pain more than a placebo. The effects were even better when the vitamin was combined with an omega-3 supplement containing 180 mg of EPA and 120 mg of DHA (9Trusted Source).

Additionally, a 2021 study showed that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks
helped reduce the severity of pelvic pain and dysmenorrhea in women with endometriosis (5Trusted Source).

5–8. Other potential health benefits

Vitamin E supplements have also been linked to several other health benefits:

May benefit skin health.

Vitamin E supplements may be helpful for those with certain skin disorders, such as eczema. However, research is currently limited, and more studies are needed to
learn more about this potential benefit (10Trusted Source).

May benefit cognitive health.

Maintaining optimal vitamin E levels and taking supplements may help protect against cognitive decline. But it’s still unclear whether the supplements benefit people with cognitive conditions like Alzheimer’s disease (11Trusted Source, 12Trusted Source).

May benefit older adults.

Because vitamin E plays important roles in health, such as reducing inflammation and improving immune function, supplements may benefit people who have increased needs or
don’t get enough in their diets, such as some older adults (13Trusted Source).

May improve lung function.

Studies have shown that vitamin E supplements could improve lung function and certain symptoms of asthma in children and adults (14Trusted Source, 15Trusted Source,
16Trusted Source).

The Hindi term for G. sylvestre is gurmar, which is translated as "sugar destroyer." This is because gymnema leaves contain a compound called gymnemic acid that suppresses the taste of sugar. The suppression of sugar taste is thought to be useful in treating diabetes.

Gymnema sylvestre is also thought to block sugar and fat absorption in the body, the effect of which may be useful in treating obesity, diabetes, and high cholesterol.

Benefits of Gymnema Sylvestre

The article looks at the possible benefits of Gymnema sylvestre, including how the herbal remedy is thought to work. It also explains how G. sylvestre is prepared and prescribed, as well as the possible risks and contraindications.

Health Benefits

Gymnema sylvestre is said to lower sugar cravings while reducing the rate at which sugar and fat are absorbed into the
body. This two-fold action may help treat obesity, diabetes, and high cholesterol.

The active compound in G. sylvestre is gymnemic acid. The compound selectively suppresses sweet tastes without affecting the perception of other tastes. Studies have shown that this can reduce cravings for high-sugar foods. Although these effects occur rapidly, usually within 30 seconds, they only last for around one hour.

Diabetes is a common disorder caused by the body’s inability to utilize or produce insulin ;roperly. G. sylvestre is thought to increase insulin production by improving cell growth in the pancreas where insulin is produced.

Gymnema sylvestre is also thought to lower the amount of sugar that gets absorbed in the intestines. This may further help improve blood sugar levels in people with diabetes or prediabetes.

G. sylvestre may also block the absorption of lipids (fats), thereby lowering "bad" low-density lipoprotein (LDL) levels in the blood.

What Studies Say

A 2017 study from Oregon concluded that 34 adults given a lozenge containing gymnemic acid ate 44% fewer sweets than 33 adults who took a placebo, or sham treatment. By contrast, those who were given the placebo were 430% more likely to eat candy afterward.

In a small study conducted in India in 010, participants with type 2 diabetes were given 500 milligrams (mg) of G. sylvestre a day for three months. The researchers reported that doing so:

• Reduced symptoms of diabetes, including fatigue and thirst
• Reduced blood glucose (sugar) levels, including fasting glucose levels and glucose levels after meals
• Improved lipid levels

1. Boosts the Immune System

Zinc is right up there with vitamin C as a popular cold remedy. “Immune cells depend on zinc for healthy development and
function,” Best says. This role that zinc plays in immune functioning is why researchers suspect boosting zinc intake when you’re sick or just before you get sick may help shorten the duration of illness or help stop you from getting sick.

According to a May 2017 meta-analysis published in JRSM Open, at least 75 mg of zinc per day shortened the common cold by 33 percent. Another meta-analysis, published in April 2017 Open Forum Infectious Disease found patients who took 80 to 92 mg of zinc per day to treat their cold recovered three times faster than those who did not, leading the study researchers to recommend that people take zinc acetate lozenges within 24 hours of experiencing symptoms. And while it’s too soon to know whether zinc can help people with COVID-19, there’s speculation that it might, especially those at high risk, according to a review published in July 2020 in Frontiers in Immunology.

2. Decreases Risk of Preterm Birth

Zinc helps the body make proteins and DNA, and it’s needed for proper growth and development, too, according to the NIH. Because of these functions it’s an important mineral for pregnant women and young children, and zinc supplements may help pregnant women avoid early labor.

A review published in February 2015 in the Cochrane Database of Systematic Reviews found there was a 14 percent reduction
in preterm birth when pregnant mothers took a zinc supplement. But the researchers noted that this could be because most of the studies they looked at involved low-income women who may have had poor overall dietary quality and been deficient in zinc to begin with. Therefore, the reduction in preterm birth may have been the result of the supplements correcting deficiencies rather than an added benefit of supplementation.

Best says she’d only recommend a zinc supplement to a pregnant woman if she had a known deficiency. But for pregnant
women and young children, it’s important to avoid deficiency by making sure you’re getting enough zinc in your diet. And it’s important to note that the recommended daily intake of zinc is increased for women who are pregnant to 11 mg per day for women 18 and older who are pregnant and 12 mg per day for those 4 to 18 years old who are pregnant.

3. Supports Childhood Growth

“Zinc deficiency in children can lead to failure to thrive, and zinc supplementation can help in some of these cases,” Yule says. According to a March 2018 meta-analysis published in Nutrients, zinc supplementation in infants and young children promoted healthy growth and led to increased height and weight, especially after the child’s second birthday. The researchers note, however, that the current evidence is still preliminary and more studies are needed to better determine which kids might benefit most from extra zinc.

Zinc supplementation is still not necessary or recommended currently unless a deficiency is present, Yule says. And do talk with your child's pediatrician about specific risks and potential benefits before starting your child on supplements.

4. Manages Blood Sugar

“Those with diabetes may be at higher risk for zinc inadequacy,” Yule says. A study published January–April 2020 in the
Journal of Family and Community Medicine found 6.4 percent of participants in the control group were deficient in zinc, while 67.9 percent of participants from the group with diabetes were deficient, though the researchers couldn’t determine whether diabetes caused zinc deficiency or vice versa.

According to a study published in Diabetology & Metabolic Syndrome, zinc supplementation contributed to blood sugar control and promoted healthy lipid parameters among people with diabetes. And supplementing with zinc has been shown to increase insulin sensitivity among obese individuals, in a study published in Biological Trace Element
Research in April 2017.

Zinc plays a role in the storage and secretion of insulin, the hormone that allows cells to use sugars from the food we eat so it doesn’t build up in the blood, explains Megan Wong, RD, a Vancouver-based nutritionist with AlgaeCal. Zinc supplementation isn’t part of standard diabetes treatment but could be worth asking your doctor about.

5. Slows the Progression of Macular Degeneration

This eye disease, which tends to worsen with age, can be treated with a few key vitamins and minerals, including zinc, according to the Cleveland Clinic. A systematic review published in Investigative Ophthalmology & Visual Science suggested that supplementation with a zinc-containing AREDS supplement (a specific type of multivitamin supplement) may prevent it from progressing, This may be because zinc plays a key role in retinal health or because older adults are more at risk of zinc deficiency, according to a study published in April 2019 in Antioxidants.

6. Clears Up Acne

Zinc contains anti-inflammatory properties and also decreases oil production, which makes it a potential candidate for fighting acne, Best says. A study published in Dermatology found zinc led to improvements for patients with acne, but it wasn’t as successful as the acne treatment minocycline, a prescription antibiotic.

Keep in mind that zinc’s acne-clearing abilities haven’t been studied as thoroughly as other treatments, such as salicylic acid and glycolic acid, so chances are your dermatologist will steer you toward a different, more effective ingredient first. And if you do want to try zinc, remember to still discuss with your doctor, as supplements may interact with other medications you’re taking.

7. Promotes a Healthy Heart and Blood Vessels

An August 2015 systematic review and meta-analysis published in Nutrition & Metabolism found that supplementing with zinc (the studies included varying dosages from 15 to 240 mg per day) aided with a number of factors related to heart health, including lowering total cholesterol, low-density lipoprotein (LDL or “bad”) cholesterol, and triglycerides. A study published in Nutrition Research and Practice found a higher zinc intake was associated with lower systolic blood pressure readings among a group of 40 obese Korean women. The researchers weren’t sure why zinc has this effect, however.