Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
7 rules for healthy hair
Would you like shinier, healthier-looking hair? Fortunately, you achieve this with just a few simple changes to your hair care routine. It's a common misconception that healthy hair is as simple as the shampoo and conditioner you use and getting rid of your styling tools. But don't worry, you don't have to completely give up your beloved straightener just yet. So here are 7 rules for healthy hair. 7 Tips for Healthy Hair To help bring back your hair's natural shine and bounce, here are seven tips for healthy hair. 1) Treat wet hair gently and use a hairdryer When you jump out of the shower, you probably want to grab your hairdryer or towel straight away and give it a dry, but if you're not careful with how you do this, you could actually be damaging your hair. First of all, you should not vigorously towel-dry wet strands of hair because this can cause the follicles to become frizzy and lead to breakage. All you need to do with the towel is press, pat and gently scrunch the hair to remove excess water. It's important not to rub too hard on water-weakened hair, otherwise, your hair can become frizzy.It's commonly believed that it's better to let your hair air-dry naturally than using a hairdryer. However, a Korean study found that letting your hair dry naturally could actually be worse for your hair. When your hair is wet, it swells, and if you leave your hair like this too long it puts pressure on the delicate proteins that keep your hair intact, ultimately causing more damage. So let your hair dry naturally to about 70-80%, and dry the remaining with a hairdryer on cool a temperature.2) Eat a healthy, balanced diet You can't control the way your genetics and age affect your hair, but one thing you can control is your diet. A healthy, balanced diet can actually promote hair growth. For example, hair follicles are mostly made up of protein, so eating a diet rich in protein is particularly important for growth. Other vitamins and minerals play a role in your hair health, which we'll take a look at next.3) Look after your scalpAccording to hair care experts, the skin on your scalp is basically an extension of the skin on your forehead with oil glands and sweat glands, and like the face, it can be beneficial to tone and exfoliate it regularly.The scalp is often overlooked when it comes to healthy hair but the key to healthy, bouncy hair lies in a healthy and clean scalp. Since the follicles emerge from the scalp, it's important to maintain a healthy scalp by cleansing it to remove bacteria and sweat, excess oil and sebum build-up.4) Use healthy hair treatmentsEven if you wash your hair with salon-quality shampoo and conditioner, your hair will benefit from treatments, such as a deep conditioning mask. If your hair is dry and damaged, opt for a mask that's rich in natural oils, a couple of times a week.Research has found that oils particularly smooth and rehydrates the hair shaft, so why not opt for a home remedy treatment? Olive oil is an excellent and affordable option that's been shown to replenish moisture and soften damaged hair.5) Don't over-brushYou might think that brushing your hair is as simple as detangling and smoothing it out. Stop there. There's a right and a wrong way to brush your hair, and you can cause damage by brushing incorrectly.When your hair is wet, it's particularly vulnerable to breakage so it's especially important that you use a comb or a brush designed for wet hair. Since hair is weakest when it's wet, a great way to detangle your hair is to brush it prior to washing it in the shower.The other hack you need to know is that the type of brush you use is important. Generally speaking, combs are better for your hair because they are gentler on your hair follicles, but if you are going to use a brush, choose one with widely-spaced plastic bristles. Natural bristles can be sharp and too close together and make sure you stay away from metal prongs. 6) Minimise the use of hot toolsThe good news is you don't have to completely ditch your straightener and curling iron to have healthy hair. There are ways to minimise the damage to your hair when styling it, such as using a thermal protectant, which puts a barrier between the heat and your hair.If you're someone who uses a blow dryer to style your hair, be sure to invest in a good quality blow dryer with a proper nozzle, and correct your blow-drying technique. Try to limit the number of times you apply heat to your hair to three to four times, because the less heat you apply to your hair the better.7) Zinc + B complexIf you're experiencing hair loss, it could be the result of a zinc deficiency. Zinc is important for hair tissue growth and keeps the oil glands around the follicles healthy. B complex is a group of eight different vitamins involved in converting food to energy. Each of the different vitamins has a different role in the body. The B7 vitamin, known as Biotin is essential for healthy hair and hair growth. Studies have found that people with biotin deficiencies experienced greater hair loss.Both zinc and B-vitamins can be found in foods, but you may also want to consider a supplement. Excellent sources of zinc are beef, spinach, oysters, lentils and pumpkin seeds. Foods that are rich in biotin are whole cooked eggs, oysters, organ meats, wheat bran and baker's yeast. At the end of the day, you can easily achieve healthy hair with a few small changes to your hair care routine. Find out more about other areas that the above supplements can help you with:Zinc | B Complex | Biotin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
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Important benefits of fish oil supplements
There are numerous health benefits associated with consuming omega-3 fats. Read more to learn how fish oil could improve your health!
Learn more10 Expert Tips to Balance Cortisol Levels
Do you find yourself overly stressed, constantly tired, or even struggling with unexpected weight gain—despite no changes to your diet or workout routine?
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All you need to know about fish oil benefits for the heart
The heart is one of the largest and strongest muscles in the body. It also keeps the body functioning by pumping blood throughout the body.As people age or neglect their bodies, illnesses related to the heart can surface. Cardiovascular diseases are one of the leading causes of death in Australia with 41,000 cases in 2018 (1). Also, hospitalisation related to cardiovascular issues increases during weather or temperature spikes (2). This can be seen more in winter compared to summer, as older people are more sensitive to the cold weather.To have a healthy heart, you need to lead a healthy lifestyle by exercising daily and eating a well-balanced diet. Taking supplements can boost the effects of the right food and exercise on the body. One of these supplements is fish oil as it is known to have benefits to support heart health.About the heartThe heart plays an integral part in getting nutrients and oxygen to different parts of your body. If not taken care of properly, it can lead to serious illnesses. Understanding what the cardiovascular system is and how it works can help us maintain a healthy heart.What does your heart do?The heart is located in your upper body behind the bones in your chest. You can feel a soft thump when you put your hands on top of it. It has a similar size as your fist when clenched (3). One special thing about the heart is its chambers. There are four chambers that are separated by a septum or a wall to differentiate the left and right sides of the heart. Each side has an atrium and a ventricle that collects and pumps out blood. Valves are also found in it to act as a stopper so that blood will not flow backward.Different veins and arteries circulate the blood inside the body as the heart beats. Arteries are blood vessels that carry oxygenated blood away from the heart, while the veins bring it back once it has delivered the oxygen to the different body parts. The major vein and arteries of the heart are the venae cavae and the aorta which is designed to deliver deoxygenated and oxygenated blood to the heart. The heart is also connected to different smaller arteries and veins which are divided into where it will go, whether to the upper or lower part of the body. There are also pulmonary and coronary veins and arteries that go directly and back to the lungs and heart (3).How does it work?Your heartbeat is the motion that helps circulate blood inside the body. With one pump, deoxygenated blood goes to the right atrium. It then passes through the right ventricle, from where it journeys to the lungs and stomach to receive oxygen and nutrients. It then returns back to the left atrium of the heart and moves to the left ventricle (4). The next pump moves it to different parts of the body. This cycle continues when it returns to the heart after it releases oxygen and nutrients.How to properly take care of the heartCardiovascular disease affects 4 million Australians and is 1 in 4 causes of death (7). The risk is greater as you age, as the heart and body might not function as efficiently as they did before. Understanding heart diseases and their causes can help in preventing illnesses and maintaining a healthy lifestyle (8). Creating and sticking to an exercise routine can get your body on track towards a healthier lifestyle. Not only does it reduce the risk of heart attack or developing heart illnesses, it also strengthens your bones and tones your muscles. It does not have to be a gym routine as long as you keep your body moving. Even house chores and playtime with your kids in the garden can be considered a form of exercise.Understanding your body can also be a way to take care of your heart. Consult with your doctors on how to further improve your cholesterol levels, heart rate, and blood pressure.A heart-healthy dietAdding more fruits and vegetables to your diet can lower the risk of heart disease. Eating healthier fats and less salt can give the same nutrients that you need without the increased risk of cardiovascular diseases. Supplements can also help increase the intake of vitamins and nutrients that you need. For a heart healthy diet, the Heart Foundation recommends that Australians regularly take legumes, vegetables, fruit, wholegrain cereal, lean meats and alternatives, reduced fat milk, cheese and yoghurt and alternatives, seeds and nuts, and healthier oils (24). A heart-healthy diet also includes limiting salt. However, an important part of your daily diet should also include fish, including oily fish (24). In the event that a person cannot fulfill certain nutritional needs from eating seafood, they may consider fish oil supplements. Using fish oil benefits your body by reducing cholesterol levels and improving blood pressure and heart rate.How fish oil benefits for your heartWhat is fish oil?Fish oil is the fat that is extracted from fish tissue or liver. It is a good source of omega-3 fatty acids, which have a variety of health benefits. There are two types of omega-3 fatty acids found in fishes - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (9). You can also get omega-3 fatty acids from plant oils which are called alpha-linolenic acid (ALA).Fatty acids are not produced by the body, therefore we can consume them from sources such as food and supplements. It is essential for hormones to regulate blood clotting, inflammation, and the functions of arteries.Side effects of omega-3 fatty acid deficiency can include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.Fish and heart healthOmega-3 fatty acid supplements (fish oi) can be used to supplement the daily dietary requirements for EPA and DHA omega-3 fatty acids. Here are some of the benefits of adding fish oil into your diet:Prevents heart diseasesResearch from the National Health and Medical Research Council summarised that people who eat fish can help lower the risk of cardiovascular (10), improve insulin resistance, fight inflammation and heart disease risk factors in people with metabolic syndrome It has been found that the higher the frequency of fish intake, the lesser the incidence of heart disease (11). A 20-year study showed that heart disease mortality is 50% lower compared to those who did not add fish to their diets (12).Improves blood pressure and heart rateBlood pressure describes the force of blood flowing through the arteries, while heart rate shows how fast, slow, or consistent your heartbeats are. These factors show how efficiently the blood is circulating throughout the body. Hypertensive patients given fish oil supplements saw their blood pressure going from higher, to lower and safer blood pressure readings (13). Similarly, omega-3 fatty acids were shown to reduce resting heart rate (14).Lowers triglycerides levelsTriglycerides are a type of fat that is found in your blood which gives the body energy to be used by cells. But high triglycerides in the blood are linked to heart diseases. A study found that subjects given fish oil saw a 16% decrease in the triglycerides found on their system (15). This is also reflected in another study which found a 20 to 30% decrease in the triglyceride levels of people given 4 grams of prescription omega-3 (16).Increases good cholesterol and lowers bad cholesterol levelsCholesterol is a fatty substance produced by the liver and also found in some foods. There are two types of cholesterol which are high-density lipoprotein (HDL) or ‘good cholesterol’, and low-density lipoprotein (LDL) or ‘bad cholesterol’. HDL protects the body from heart disease, while LDL can clog up the arteries if its levels are too high. Fish oil benefits the body by increasing ‘good cholesterol’ and slightly improving ‘bad cholesterol’ contents in the blood. A study showed that patients who took fish oil daily saw a 14% increase in HDL levels (17).Reduces plaque buildup in the arteriesPlaque buildup happens when the arteries are blocked by fatty substances. This may be due to poor diet, excessive alcohol consumption, and smoking. Fish oil benefits the arteries by lessening the progression of plaque. Several studies have shown that patients suffering from plaque buildup in the arteries saw reduced plaque after adding omega-3 to their diets through food and fish oil (18).Prevents heart inflammationInflammation is one of many factors in the body that can cause heart diseases. It is the body’s natural response to fight off injuries and infections. Fish oil can introduce anti-inflammatory effects in the cardiovascular system. Studies found out that omega-3 fatty acids helped reduce the eicosanoids, or molecules related to inflammation (19). It was also observed that the more omega-3 fatty acids present in the body, the less prostaglandins, or lipids seen in areas of infection or tissue damage, are created (20).Sources of fish oilThe National Heart Foundation of Australia recommends at least 2 to 3 servings of fish per week to meet the 200 to 500 mg daily requirement of omega-3 fatty acid (21). These fish can be either fresh, smoked, or canned, depending on what you prefer. Some of these options include: Salmon Blue mackerel Herring Blue-eye trevalla Canned salmon Canned sardines Canned tuna Gemfish Rainbow trout Smoked cod Snapper Barramundi John Dory Flathead The foundation states that pregnant women can also benefit from fish consumption as it can help maintain cholesterol and blood pressure during pregnancy. It is important to note that pregnant women may have to refrain from smoked fish due to possible bacteria retained during the smoking process, and certain fish that have high levels of mercury (21). Instead, they are advised to eat: Only 1 serving of marlin, swordfish, broadbill, and shark once in 2 weeks Only 1 serving of orange roughy and catfish once per week. Limit 2 to 3 servings of salmon, tuna, or other fish per week (22) Omega-3 fatty acids can also be found in other foods which are not from marine-based sources. These are helpful for people who choose to be on vegan or vegetarian diets. Some of these plant-based foods are walnuts, flaxseeds, chia seeds, canola, and soybean oils. The National Heart Foundation of Australia recommends adding 1 gram of plant-sourced omega-3 fatty acids to any vegan or vegetarian diet each day (23).You can also receive fish oil benefits through supplements, which are especially beneficial for those with high triglyceride levels.The importance of quality when sourcing fish oilVitable’s fish oil is sourced from the pristine waters of Norway which has the condition suitable for fishes to thrive. Because of its location, environment, and temperature, it is known for its high-quality seafood resources. Using fish from this location, you can expect to have one of the most potent and pure fish oils in the market.Aside from this, our fish oil undergoes a tedious refinement and testing process to produce one of the best fish oils in the market. This fish oil is packed with maximum freshness and quality. It ensures that people will be able to enjoy all the fish oil benefits that it has to offer for the heart. Guess what! You can get custom vitamins in Australia with no trouble. That's right, you can easily assemble your supplements with Vitable and consider your daily vitamin packs sorted. It's even better news for you if you already have an effective exercise regime and healthy diet in place. Your personalised vitamins can help you live life to the fullest by achieving a healthy body and mind. Get started on your vitamin subscription now! Learn more about other areas that fish oil can help you with, plus other supplements that can benefit in different ways:Fish oil | Astaxanthin | Magnesium | Acetyl L carnitine | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Cardiovascular Disease”, Australian Institute of Health and Welfare, Published Jul. 15, 2020 on https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/cardiovascular-health-compendium/contents/deaths-from-cardiovascular-disease, Accessed on July 31, 2021 Webb, L., Bambrick, H., Tair, P., Green, D., and Alexander, L., “Effect of Ambient Temperature on Australian Northern Territory Public Hospital Admissions for Cardiovascular Disease among Indigenous and Non-Indigenous Populations”, International Journal of Environmental Research and Public Health. Published Feb. 13, 2014 on https://www.mdpi.com/1660-4601/11/2/1942/htm, Accessed on July 31, 2021 “Heart explained”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart, Accessed July 31, 2021 “How the Heart Works”, Heart Research Australia. Published on https://www.heartresearch.com.au/heart-disease/how-the-heart-works/, Accessed July 31, 2021 “What is Heart Disease”, Heart Research Australia. Published on https://www.heartresearch.com.au/heart-disease/what-is-heart-disease/, Accessed July 31, 2021 “Heart disease - know your risk”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-risk-factors, Accessed July 31, 2021 “Key Statistics: Cardiovascular Disease”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/activities-finding-or-opinion/key-stats-cardiovascular-disease, Accessed July 31, 2021 “Keeping your Heart Healthy”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy, Accessed July 31, 2021 “Fish Oil”, Vitable Research Library. Published on https://research.get.vitable.com.au/fish-oil, Accessed July 31, 2021 “Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health”, National Heart Foundation of Australia. Published 2008 on https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf, Accessed July 31, 2021 Kris-Etherton, P., Harris, R., Appel L., “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease”, Circulation. Published Nov. 19, 2002 on https://www.ahajournals.org/doi/10.1161/01.cir.0000038493.65177.94, Accessed July 31, 2021 Kromhout, D., Bosschieter, E., Coulander, C., “The inverse relation between fish consumption and 20-year mortality from coronary heart disease, The New England Journal of Medicine.Published May 9, 1985 on https://www.nejm.org/doi/full/10.1056/NEJM198505093121901, Accessed July 31, 2021 Nestel, P., Clifton, P., Colquhoun, D., Noakes, M., Mori, T. A., Sullivan, D., & Thomas, B., “Indications for Omega-3 Long Chain Polyunsaturated Fatty Acid in the Prevention and Treatment of Cardiovascular Disease”, Heart, lung & circulation. Published on Apr. 3, 2015 on https://www.heartlungcirc.org/article/S1443-9506(15)00167-5/fulltext, Accessed July 31, 2021 Kang J. X., “Reduction of heart rate by omega-3 fatty acids and the potential underlying mechanisms”. Frontiers in physiology, Published Oct. 30, 2012 on https://www.frontiersin.org/articles/10.3389/fphys.2012.00416/full, Accessed July 31, 2021 Ras, R. T., Demonty, I., Zebregs, Y. E., Quadt, J. F., Olsson, J., & Trautwein, E. A., “Low doses of eicosapentaenoic acid and docosahexaenoic acid from fish oil dose-dependently decrease serum triglyceride concentrations in the presence of plant sterols in hypercholesterolemic men and women”. The Journal of nutrition. Published Aug. 14, 2014 on https://academic.oup.com/jn/article/144/10/1564/4575115, Accessed July 31, 2021 Skulas-Ray AC, Wilson PWF, Harris WS, et al., “Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association”. Circulation. Published Sep. 17, 2019 on https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709, Accessed July 31, 2021 “Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health”, National Heart Foundation of Australia. Published 2008 on https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf, Accessed July 31, 2021 DiNicolantonio, J. J., O'Keefe, J. H., “The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis”. Missouri medicine, Published Jan. 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023944/, Accessed July 31, 2021 Calder P. C., “Omega-3 fatty acids and inflammatory processes”, Nutrients. Published Feb. 20, 2010 on https://www.mdpi.com/2072-6643/2/3/355, Accessed July 31, 2021 Federation of American Societies for Experimental Biology, “Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin”, ScienceDaily. Published Apr. 4, 2006 on https://www.sciencedaily.com/releases/2006/04/060404085719.htm, Accessed July 31, 2021 “Fish and omega-3: Question and answers”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf, Accessed July 31, 2021 “Mercury in fish”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/mercury-in-fish, Accessed July 31, 2021 “Fish and omega-3: Question and answers”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf, Accessed July 31, 2021 "Fish, Seafood & Heart Healthy Eating", National Heart Foundation of Australia, Updated 2015 on https://www.heartfoundation.org.au/getmedia/873a7533-e4d1-43ea-9e6a-7a4f9a0c61af/190729_Nutrition_Position_Statement_-_Fish_and_Seafood.pdf
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Magnesium deficiency: Everything you need to know
Your body may be showing you signs of low magnesium. If you constantly feel tired, nauseous or do not have an appetite to eat, you may be experiencing magnesium deficiency. Besides eating magnesium-rich foods, supplements can be an option to ensure that your body functions optimally throughout the day.Benefits of magnesiumMagnesium is a mineral that is involved in around 300 biological processes in our bodies (2). One of these bodily processes is the conversion of food into energy (1). Magnesium helps regulate biochemical reactions in the body to help produce more energy for exercise and daily mobility. It is also integral to the process of energy metabolism.A simple blood test can confirm if we have a magnesium deficiency. We often feel fatigued or weak (3, 6) when we do not consume enough amounts of magnesium to efficiently convert the food we eat into energy.Magnesium is an important mineral that helps the body with energy by: Maintaining and supporting energy levels Helping convert food into energy Maintaining and supporting energy production Magnesium deficiencyMagnesium deficiency may not only result in low energy and endurance, but can also impact the level of calcium and potassium in the body. Calcium and potassium are important for the body to run optimally (5). Magnesium deficiency may also increase the risk of osteoporosis and bone fractures, though many factors influence this risk.If you think you have magnesium deficiency, you may experience some of the following health conditions (6): Loss of appetite Nausea and vomiting Fatigue and weakness Shaking Feeling pins and needles Muscle spasms Sleepiness Abnormal heart rhythms If you're worried that you aren't getting enough magnesium for your diet, then dietary supplements are a great way to give you the boost you need.Foods with magnesiumHow exactly do we stay clear of magnesium deficiency? The best and most natural way is to add more magnesium-rich foods to our diets. There are many forms of magnesium available. Magnesium citrate is one of the most bioavailable (easily absorbed) (3) forms of magnesium to support energy levels, muscle relaxation and general wellbeing. Magnesium can be found in a wide array of foods, making it easier for you to get your nutritional fill through diet. Here are the top dietary sources of magnesium (4): Pumpkin seeds Chia seeds Almonds Spinach Cashews Peanuts Soymilk Oatmeal Bread Avocadoes Brown rice Milk Other sources of magnesiumBesides food, here are the best ways our bodies can take in magnesium.Magnesium oils and spraysMagnesium oils and sprays work by topically applying concentrated magnesium onto our skins. This is supposedly to make the magnesium easier to absorb (8).Magnesium supplementsThose who have magnesium deficiency and other pre-existing conditions may not be able to get enough magnesium through a healthy diet alone (4, 6). For them, magnesium supplements are a good way to receive adequate amounts of the nutrient. Adequate and sufficient intake of magnesium is key in reducing muscle cramps and converting food into energy. This can help the body remain active throughout the day for improved overall living. What happens when you have an effective exercise and diet plan in practice? That's half the battle won. Taking your capabilities to the next level can be achieved with personalised vitamins or vitamin packs. With Vitable, you can curate your supplementation by crafting a pack that's geared just for you - that's the benefit of having a vitamin subscription in Australia. What are you waiting for? Craft your unique vitamin plan today and have it delivered to your doorstep! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Iron | Ashwagandha | Acetyl L carnitine | B complex | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: I've Heard That Magnesium Supplements Have Health Benefits. Should I Take One? ( 2019 ), Retrieved August 1, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270 What You Should Know About Magnesium ( 2017 ), Retrieved August 1, 2021 from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 Feeling Fatigued? Could It Be Magnesium Deficiency? (And If So, What to Do About It?) ( 2019 ), Retrieved August 1, 2021 from https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/ Foods High in Magnesium ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/foods-high-in-magnesium Magnesium and Your Health ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium Magnesium Deficiency ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium-deficiency Magnesium (Updated March 2021), Retrieved August 5, 2021 from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Effects of Transdermal Magnesium Chloride on Quality of Life for Patients with Fibromyalgia: A Feasible Study (2015), Retrieved August 16, 2021 from https://pubmed.ncbi.nlm.nih.gov/26343101/
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Magnesium supplement benefits: managing muscle cramps, spasms & twitches with magnesium
Anyone who's done any sort of physical activity has probably experienced muscle cramping, contractions or stiffness. Whether it be from exercise or any other task that requires physical labour, muscle cramps and stiffness can be uncomfortable and painful. That's why coaches, trainers, and doctors always remind us to stretch and stay hydrated as cramps can also occur without physical exertion. While stretching and hydration do help prevent and reduce the possibility of cramps from happening, they may not be enough. Magnesium is worth considering if you're doing all the right things and still experiencing muscle spasms and cramps.Magnesium is a mineral involved in so many processes in your body. Most importantly, it helps relieve and prevent various issues including muscle cramps and soreness. Here are some frequently asked questions about magnesium supplementation:Frequently asked questions (FAQs) on magnesium supplementsWhat are muscle cramps and why do they happen?When our muscles suddenly contract on their own, they're called muscle cramps (1). When we work out or do manual labour for too long (especially in hot weather conditions), there is a higher chance of experiencing these cramps. These unexpected and involuntary contractions can be incredibly painful when they happen.Many factors can cause muscle cramps, some of which include overworking and overusing our muscles, which can result in a build-up of lactic acid. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Some medications can also cause muscle cramps because they reduce the supply of vital minerals in our body that are responsible for relaxing our muscles. These minerals do a lot to fight off cramping and soreness. Among these minerals is magnesium. Magnesium helps relax our muscles, relieve muscle fatigue, and fight off the buildup of lactic acid in our bodies (4). While experiencing these cramps usually isn't anything serious or life-threatening (and they don't often last long), cramps can hinder us from completing our workouts or any physical activities. To reduce the incidence of muscle cramps, consider increasing your sources of magnesium through diet and supplementation.What are some magnesium supplement benefits?Magnesium is a mineral that is responsible for multiple processes in our bodies (3). It is present in our muscles and is necessary for the contraction and relaxation of these muscles (2, 3). If you are magnesium deficient, muscles might not properly relax, or suddenly tighten up, leading to cramps. Magnesium plays a role in reducing and delaying the accumulation of lactate in our muscles (4). When too much lactate builds up in our muscles, it can lead to tightness. This is why our muscles feel sore especially after a rigorous sweat session. As magnesium reduces the amount of lactate that builds up in our muscles, we can recover more quickly and that makes it easier to do another workout the following day. Magnesium supplement benefits also help to ensure that you have enough levels of magnesium in your body. It is a great way to not only prevent and treat leg cramps but also to increase exercise effectiveness. It goes without saying that the more we exercise, the more we need magnesium (4).There are many types of magnesium present in dietary supplements and food products. These include: magnesium citrate magnesium glycinate magnesium chloride magnesium lactate magnesium malate magnesium taurate magnesium sulfate magnesium oxide What foods are a good source of magnesium?The easiest way to get magnesium into our system is by consuming it through magnesium-rich foods. Adding these food items into our diet is a surefire way to keep our cramps low and our gains high.Here are some foods that are high in magnesium (5) Pumpkin seeds Chia seeds Almonds Spinach Cashews Peanuts Soymilk Oatmeal Bread Avocadoes Brown rice Milk Including these foods as part of your healthy diet can help you steer clear of magnesium deficiency.How else can you get your magnesium fix?Food is not the only way we can add magnesium into our bodies. Here are other methods that you can consider:Magnesium oils and spraysMagnesium oils and sprays work by topically applying a concentrated dose of magnesium to the skin. This can be another way to introduce magnesium to your system if you are on a diet or if you have to cut back on eating food (7). Magnesium bathsMuch like magnesium oils, magnesium baths work by directly applying magnesium onto your skin. Only this time, you do it by taking a bath. Not only is this incredibly relaxing, it also helps relieve tension and soreness that your muscles might be experiencing (6).Magnesium supplementsThose who perform heavy exercise routines could benefit from magnesium supplements (4). Supplementation can also benefit those who feel like they aren't getting sufficient magnesium in their diets. Adequate magnesium intake through food and supplementation is an integral part of muscle management and reduced cramping. Fewer cramps, aches and spasms day-to-day means we can progress in workouts and remain mobile, healthy and fit throughout our lives.Looking to recover from workouts faster? Creating personalised vitamin packs might give you the extra support you need. With Vitable, create science-backed personalised vitamin packs, tailored to your health goals and delivered straight to your door. Learn more about areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Ashwagandha | Acetyl L carnitine*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Muscle Cramp (2021), Retrieved August 1, 2021 from https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820 Magnesium and Implications on Muscle Function ( n.a. ), Retrieved August 1, 2021 from https://journals.lww.com/nsca-scj/fulltext/2010/02000/magnesium_and_implications_on_muscle_function.7.aspx What You Should Know About Magnesium (2017), Retrieved August 1, 2021 from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 Can Magnesium Enhance Exercise Performance (2017), Retrieved August 1, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/ Foods High in Magnesium (2021), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/foods-high-in-magnesium 7 Things You Probably Didn't Know About Epsom Salt (2018), Retrieved August 1, 2021 from https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/ Effects of Transdermal Magnesium Chloride on Quality of Life for Patients with Fibromyalgia: A Feasible Study (2015), Retrieved August 16, 2021 from https://pubmed.ncbi.nlm.nih.gov/26343101/
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The surprising benefits of zinc for skin
Zinc is a mineral that can help keep the skin healthy. It is one of 16 essential minerals in our body and is involved in more than 300 enzyme reactions to help our cells function.Seeing as our bodies do not produce zinc naturally, it is important to understand its sources and benefits.Zinc skin benefitsZinc is considered an essential nutrient that helps maintain and support the formation and health of collagen, a major component of our skin. It helps in healing minor body tissue injuries and wound healing, as well as supports skin repair, healing, or regeneration.Here are the top benefits of zinc for skin:Improves wrinkles and fine linesAs we age, our skin loses elasticity and begins to sag. Natural oils and fat deposits in the inner skin layers decrease, causing wrinkles and fine lines to form.One of the most popular zinc skin benefits is based on its anti-ageing properties. Studies (1) show that eight weeks of topical zinc therapy resulted in elastic fibre regeneration in the top layer of the skin. This resulted in a marked improvement in wrinkles and fine lines. This is because zinc has photoprotective properties, which means it can help reduce skin damage caused by sunlight and ultraviolet (UV) rays.Speeds up wound healingOther zinc skin benefits include skin repair and healing after an injury. If you are not consuming enough zinc from your diet, you could present with cracked skin (2).Doctors may prescribe zinc supplements for those with wounds that develop between the knee and ankle. According to healthdirect.gov.au, around 1% of Australians suffer from this (3). Since these wounds are located far from the heart, they may take a longer time to heal as it is difficult for veins in the legs to carry deoxygenated blood back to the heart. There is evidence suggesting that these wounds may heal faster with the help of mineral and vitamin supplements, including zinc (3).Helps with skin repairIf you have keloids, or noticeable scars from an injury or surgery, you may want to look into topical zinc-based options to complement other treatment modalities for better skin health.It is believed that topical zinc can stimulate collagenase. Collagenase is an enzyme that breaks down collagen in damaged tissue and supports tissue growth (1). It can support skin repair and regeneration, demonstrating the many benefits of zinc for various underlying skin conditions. Zinc for skin: Where can I get zinc?Fortunately, several foods contain zinc. Oysters are a good source of this trace mineral, containing more zinc per serving than any other food (5). Red meat, fish, poultry, and even cereals and dairy are rich in zinc (5). There are also several forms of zinc supplements to choose from, including zinc gluconate, zinc acetate, and zinc sulphate.How much zinc do I need for good skin health?It is recommended that male and female adults consume 14mg and 8mg of zinc per day (6).Zinc intake for vegetariansIt can be difficult for vegetarians to meet the recommended daily zinc intake from food alone. It is estimated that vegetarians require approximately 50% more of the recommended daily zinc intake than non-vegetarians (6). This is because the amount of zinc absorbed by the body is affected by the amount of protein in our diet. In the case of vegetarians, usual protein sources like grains and beans contain phytates, a compound that blocks zinc absorption.Zinc intake for those with pre-existing conditionsThose with pre-existing conditions can be more vulnerable to zinc deficiency (4). These health conditions also can decrease the amount of zinc absorbed by the body and increase the amount that passes through the kidneys (4).What happens if I do not get enough zinc?While zinc can be found naturally in several foods, it is not uncommon for people to suffer from zinc deficiency.Zinc deficiency results in visible skin changes, demonstrating the importance of zinc for skin. Rashes and cracks can appear on the skin around the mouth and hands, resisting moisturisers, steroid creams (anti-inflammatory cream), and lotions.If you are in any of the aforementioned at-risk groups, or believe that you may not be getting enough zinc from dietary intake, it may be worth considering supplements. Zinc supplements can plug gaps in your diet, maximise the effects of positive lifestyle choices, and provide targeted support.You know what else goes well with a healthy lifestyle? Supplements and vitamins. You're in luck as you can build your own vitamin pack with Vitable to get the most out of that exercise regime and healthy diet! Once you've put together the best combination of supplements tailor made for you, we'll have these custom vitamin packs delivered right to you. And that's how you construct custom vitamins in Australia. Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. National Institutes of Health. (2014). Zinc Therapy in Dermatology: A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/ Accessed August 01, 20212. Healthdirect. Zinc and your health. https://www.healthdirect.gov.au/zinc Accessed August 01, 20213. Better Health. Leg ulcers. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/leg-ulcers Accessed August 01, 20214. Healthdirect. Zinc Deficiency. https://www.healthdirect.gov.au/zinc-deficiency Accessed August 01, 20215. National Institutes of Health Office of Dietary Supplements. Zinc. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ Accessed August 01, 20216. Nutrient Reference Values. Zinc. https://www.nrv.gov.au/nutrients/zinc Accessed August 01, 2021
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How fish oil supports heart health & general well-being
Fish oil has a wide range of health benefits, one of which is supporting heart health. Researchers found that participants taking omega-3 fatty acid supplements (fish oil) had a significantly reduced risk of heart attack (1). These oils, derived from fish tissues, are particularly helpful in keeping the heart healthy while preventing potential cardiovascular events. Fish oil contains omega-3, a powerful polmetyunsaturated fat that can decrease the risk of cardiovascular disease and stroke (1).Since our body cannot produce omega-3 on its own, we need to consume these essential fatty acids through food or supplements.How fish oil supports heart healthWhile plants like walnuts, linseed, and chia seeds contain omega-3, fish remains the best dietary source for this unsaturated fat (1). Here's how fish oil supports heart health.Fish oil health benefits in reducing inflammationStudies have shown that fish-derived omega-3 fatty acids EPA and DHA affect many aspects of cardiovascular function (2).Alpha-linolenic acid (ALA) is a type of omega-3 fat. Studies show that ALA-rich diets can keep the heart healthy and reduce the risk of heart disease. Eating fish at least once a week is linked to a lower risk of coronary heart disease and stroke mortality in both the general population and patients with post-myocardial infarction (2).This is because fish oil activates a series of chemical changes in the body that reduces inflammation. Inflammation is how your immune system responds to disease or injury. Cholesterol buildup and other substances that block your arteries can also trigger an inflammatory response (3). Excessive inflammation can damage blood vessels and promote the growth of plaques, which may trigger blood clots.One way to get inflammation under control is to eat a heart-healthy diet. Chuck out processed and fast foods in favour of fatty fish, fruits, vegetables, whole grains, and nuts. Fish with the highest level of omega-3 are (1): Salmon Blue-eye trevalla Mackerel Herring Canned sardines Canned salmon The rule of thumb is, the oilier the fish, the better (1). You can also consider barramundi, bream, squid, scallops, and mussels.Fish oil health benefits in lowering fatsOmega-3 fatty acids found in fish oil have been shown to reduce high triglyceride levels (2). Triglycerides are fats that your cells can use as energy. They are the most common fat in the body. Having too much triglyceride in your blood can increase the risk of developing fatty build-ups in the arteries and contribute to heart disease (4).If you have high triglyceride levels, your doctor may recommend adding fish oil supplements containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), types of omega-3 fats (2). This is one of the many effective ways that fish oil supports heart health.Increases good cholesterolFish oil supports heart health by improving high-density lipoprotein (HDL), also known as good cholesterol. HDL is called “good” because it transports excess cholesterol away from the arteries and sends it to the liver to be passed as waste. It is different from low-density lipoprotein (LDL). LDL is called “bad” cholesterol because it can stick to artery walls and cause fatty build-ups that may end up impairing blood flow to the heart (5).Consuming more omega-3 fatty acids from fish every day is shown to increase good cholesterol between 1-3% (2).Improves blood pressureStudies show that omega-3 fatty acids can slightly reduce blood pressure, demonstrating yet another aspect of fish oil health benefits (2). According to healthdirect.gov.au, more than a third of Australians over 18 years old have high blood pressure or hypertension (6).If you're struggling with hypertension, you may want to consider adding more fish to your diet. When paired with positive lifestyle changes, fish oil can help keep your blood pressure within a healthy range. This healthy range is defined as below 140/90 mmHg. As for those with pre-existing conditions, this figure is 130/80 mmHg (6).How much fish should I eat?In recognition of how fish oil supplementation supports heart health, the Heart Foundation strongly recommends that all adult Australians eat 2-3 servings of oily fish per week (1). This should provide around 250-500mg of DHA and EPA. The foundation also encourages people to eat one gram of plant-sourced omega-3 each day.For adult Australians diagnosed with coronary heart disease, the recommended intake of DHA and EPA is much higher – at 1,000mg per day (2). This can be obtained through two or three weekly servings of oily fish or fish oil capsules.What about contamination concerns?Although fish oil health benefits may be plentiful, one concern about eating fish is mercury contamination. But the health benefits of omega-3 fatty acids outweigh the risks of consuming mercury or other contaminants (1). In fact, mercury levels in fish caught and sold in Australia is low. The Food Standards Australia New Zealand (FSANZ) recommends 2-3 servings of any fish every week (1). However, these fish types should be eaten less frequently: Orange roughy (deep sea perch) Shark (flake) Billfish (swordfish/broadbill/marlin) If you are concerned about mercury contamination in fish oil supplements, you can rest easy. The Therapeutic Goods Administration (TGA) requires all fish oil supplements sold in the country to contain zero or near-zero mercury (1).What supplements should I choose?Consuming two to three servings of fish or fish oil per week can allow you to meet the required daily intake of omega-3 fatty acids (2) to support heart health.But individuals who are at higher risk of heart disease may consider supplementation to ensure that they exceed the recommended daily intake of fish oil as outlined by the Heart Foundation. If you want to augment your heart-healthy diet, it may be worth looking at supplements.If you're looking to put together your own set of daily vitamins, look no further! Vitable vitamins can be easily assembled to suit your everyday needs. All you have to figure out is a vitamin subscription that works best when paired with healthy living and receive it at your doorstep. Trust us, it's that easy to get personalised vitamins in Australia. Learn more about other areas that probiotics can help you with, plus other similar supplements that can benefit in different ways:Probiotics SB | Zinc | Daily probiotics | Curcumin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. The Heart Foundation. (2015). Fish and omega-3: Questions and answers. https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf. Accessed on July 30, 20212. The Heart Foundation. Fish, fish oils, n-3 polyunsaturated fatty acids & cardiovascular health. https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf. Accessed on July 30, 20213. John Hopkins Medicine. Fight Inflammation to Help Prevent Heart Disease. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease. Accessed on July 30, 20214. Better Health. Triglyceride. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/triglycerides. Accessed on July 30, 20215. The Heart Foundation. Blood cholesterol. https://www.heartfoundation.org.au/heart-health-education/high-blood-cholesterol Accessed on July 30, 20216. Healthdirect Australia. High blood pressure (hypertension). https://www.healthdirect.gov.au/high-blood-pressure-hypertension Accessed on July 30, 2021
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Best collagen for wrinkles: supporting skin hydration, firmness & elasticity in women
The skin is the largest and most exposed organ of the body. Many factors like UV rays from sun exposure, seasonal changes, diet and stress can impact the levels of natural collagen in your skin.Dry, weathered skin, wrinkles, and acne impact our confidence and how we show up each day. So, what's the secret to feeling good? Looking refreshed at any age is more than just what you put on your skin topically, but how you nourish it internally!Collagen is a food-based supplement that can support skin structure, integrity, firmness, hydration, elasticity and, over time, improve the appearance of fine lines and wrinkles (1) and helps you retain that fountain of youth.Factors that affect your skinBefore we dive into some options of collagen supplements for wrinkles and its other associated benefits, let's take a look at some of the factors that can take a massive toll on your skin.Seasonal changesTake for example humidity and cold air - they can batter your skin during the winter and cause it to lose moisture and elasticity. During summer, overexposure to the sun's UV rays not only causes sunburn but also premature aging, dark spots, and a weakened immune system (2). Which is why it's important to strengthen the skin's integrity and structure during these seasons as well as their transitions.AgeAge plays a huge role in your skin's elasticity and integrity. This is because with age your body produces less collagen, a type of protein that is needed to keep skin strong and firm. Which is why as you age and produce less collagen, your skin can benefit from collagen supplements to support and maintain its elasticity and integrity.LifestyleAn unhealthy lifestyle affects the appearance of your skin. Performing regular exercise can promote anti ageing benefits. Eating food high in collagen can improve blood circulation, which then improves the delivery of oxygen and nutrient supply to the skin. Coupled with collagen products, you can expect better support for skin hydration and firmness.The best collagen for wrinklesWrinkles occur when the skin cells thins out at the areas that see regular use, including the eyes and mouth of the (3). Following this, we need to look into collagen supplements for boosting collagen supply that can help support your skins elasticity and integrity.Where does collagen come from?Now that we understand what the benefits of collagen are and how it affects the skin and how supplements can help, where exactly do you get the best collagen for wrinkles? Collagen is a protein that is found in all vertebrates (4). It is commonly derived from cow or hog parts (1). But it can also come from marine sources.Collagen products and supplements from marine sources are preferable for a couple of reasons. First, there is less of a chance of animal-borne infections compared to other sources (9). It also has the smallest molecular weight of other collagen alternatives, allowing it to pass through the intestinal wall and into the bloodstream more rapidly and effectively. This absorption has been proven to be 1.5 times more efficient than bovine or porcine collagen (10). Other than that, marine collagen provides a way to make use of the majority of the fish, including skins, bones, fins, and scales, which would otherwise be thrown away (7). The best collagen for wrinkles is one derived from safer and sustainable marine sources.However, if you have an egg, fish, or shellfish allergy, it is critical to ensure that your collagen is not sourced from these to prevent any triggers of potential allergy and side effects.Types of collagenThere are actually nearly 28 different kinds of collagen (so far!) (5). But the majority of the collagen in the body is made up of Types I, II, and III (6). And of these, Type I and III are considered the main forms of collagen in the skin (7).Collagen Type I is in the bones and teeth, tendons and ligaments, and of course, the skin. Type II is mostly found in cartilages. Type III is found in muscles, blood vessels, and also elastic parts of the skin, where it is associated with collagen Type I (5, 7).Studies have shown collagen supplements help in lessening wrinkles, and improving skin density, integrity and elasticity (1).Why you should use Type I collagen for wrinklesStudies of collagen Type I, in particular, have found that it results in smoother and more pliable skin, and less wrinkles (7, 8). It is commonly sourced from cows but can also come from eggshell membranes, hogs, fish and other sources. It can decrease fine lines and wrinkles, improve skin elasticity and firmness, as well as provide sufficient hydration in women. Vitable's collagen supplement uses the Type 1 variation which can help provide a wide range of benefits for your skin. Here's a quick summary of what you can expect with our collagen supplement: Maintains and supports skin integrity and structure Maintains and supports skin firmness Maintains and supports skin hydration Maintains and supports skin elasticity Decreases fine lines and wrinkles Improves skin elasticity and integrity So there you have it! Level up your skincare regimen by adding a collagen supplement to your routine. Pair these collagen supplements with a healthy diet and you'll be well on your way to feeling your best.Psst. Want in on another secret? There's a super easy way of getting your personalised vitamin packs in Australia. We're talking about creating your very own custom vitamins for daily use. Vitable is synonymous with personalised vitamins made for those who want to feel and live better by pairing supplements with a healthy lifestyle. Mix and match your preferred supplements and that's how you get your very own vitamin subscription in Australia! Learn about other areas that collagen can help you with, plus other supplements that can benefit in different ways:Collagen | Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Bolke, L., Schlippe, G., et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. National Library of Medicine: National Center for Biotechnology Information. Published October 17, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/ . Accessed July 29, 20212. The American Cancer Society Medical and Editorial Content Team. “Ultraviolet (UV) Radiation”. American Cancer Society: Cancer.Org. Published Jul. 10, 2019 on https://www.cancer.org/cancer/cancer-causes/radiation-exposure/uv-radiation.html. Accessed July 18, 20213. Better Health Channel. “Healthy ageing - the skin”. Better Health Channel. Last reviewed April 17, 2018 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/healthy-ageing-the-skin . Accessed on July 29, 20214. Makareeva, E., Leikin, S. “Chapter 7 - Collagen Structure, Folding and Function”. Osteogenesis Imperfecta: Academic Press. Published 2014. Accessed at https://www.sciencedirect.com/science/article/pii/B9780123971654000071on July 29, 2021.5. Leon-Lopez, A., Morales-Penaloza, A., Martines-Juarez, V., et al. “Hydrolyzed Collagen—Sources and Applications”. National Library of Medicine: National Center for Biotechnology Information. Published November 6, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/ . Accessed July 29, 20216. Lodish, H., Berk. A., Zipursky, S., et al. “Section 22.3 Collagen: The Fibrous Proteins of the Matrix”. Molecular Cell Biology, 4th edition: W.H. Freeman and Company. Published 2000. Accessed at https://www.ncbi.nlm.nih.gov/books/NBK21582/ on July 29, 2021.7. Silva, T., Moreira-Silva, J., Marques, A., et al. “Marine Origin Collagens and Its Potential Applications”. National Library of Medicine: National Center for Biotechnology Information. Published December 5, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278207/ . Accessed July 29, 20218. Vollmer, D., West, V., Lephart, E. “Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome”. National Library of Medicine: National Center for Biotechnology Information. Published October 7, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/ . Accessed July 29, 20219. Borumand, M., Sibilla, S. “Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging”. National Library of Medicine: National Center for Biotechnology Information. Published October 13, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/ . Accessed July 29, 202110. Daniela Coppola, et. al. “Marine Collagen from Alternative and Sustainable Sources: Extraction, Processing and Applications.” National Library of Medicine: National Center for Biotechnology Information. Published April 18, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230273/ . Accessed August 3, 2021.11. David L Vollmer, et al. “Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome.” National Library of Medicine: National Center for Biotechnology Information. Published April 18, 2020 on October 19, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/ . Accessed August 3, 2021.
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