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.
What happens to the body while sleeping: REM and non-REM sleep explained
A busy daily life may result in difficulty getting enough sleep. Sleeping problems are very common in Australian adults, with 4 out of 10 not getting enough good sleep at night (1). Not all people require the same number of hours of sleep. However, the average amount needed for adults is around 7 to 9 hours of sleep each day (2).Inadequate sleep might be caused by lifestyle factors that include work patterns, usage of applications and gadgets, or even environmental reasons such as noisy surroundings. Sometimes, it's also caused by sleep disorders.Read on to learn what happens to your body when you sleep, and how healthy practices, including taking ashwagandha for sleep, can help you.What happens to your body when you sleep?When we fall asleep, the body has the opportunity to rest and relax. The muscles are not in action, and consciousness is suspended. However, brain waves remain active while asleep.The body's circadian rhythm, also referred to as the internal body clock, controls when you begin to feel awake or sleepy. Whenever the body's circadian rhythm becomes disrupted or shifted, this can induce sleep problems and inability to get into deep sleep.REM and non-REM sleepWhat happens to your body when you sleep includes two phases: rapid eye movement sleep (REM) and non-rapid eye movement (non-REM) sleep (3). During the non-REM sleep cycles, the body goes through 4 stages. In the first stage, the body begins to shift between wakingness and sleep, where even the slightest movement can easily wake you up. As it moves forward to the next three stages, eye movement begins to drop, and stop. The body temperature lowers and you begin to fall into a deeper sleep.During the REM stage, the eyes move rapidly. The heart rate may go up, along with your blood pressure, which is where the brain becomes very active even while asleep. REM sleep is the kind where dreaming happens. During this period, the body learns and creates new memories.The body switches between the two phases throughout a whole night's worth of sleep. Adults tend to spend a fifth of their night sleeping in the REM phase, with the remaining hours spent in non-REM sleep.What happens to your body when you do not get enough sleep?When you restrict yourself from getting enough sleep or resting, it can have many negative impacts on your health, particularly to your immune system (4). These problems can be either short-term or long-term. A person's ability to function properly depends on how much sleep they are getting (5). If you aren't able to get enough sleep, or if you have frequent light sleep, or sleep at the wrong times, there's a higher chance that you'll feel more tired when awake. This means you might feel less alert, less awake, and more groggy or absent.Sleep deficiency interferes with your daily routine. It can affect your quality of work and how you interact socially. A lack of sleep may affect cognitive functions such as learning, reacting, and focusing. It also affects your emotions, making you irritable and cranky, or anxious when exposed to social situations.Even a few hours of lost sleep can significantly impact a person. Sleep deficiency can have the following major impacts: Short-term memory loss Poor judgement Reduced awareness and judgement Difficulty concentrating Lack of motivation Microsleeping, which is falling asleep involuntarily between minutes or hours Heightened emotions Moodiness, irritability, or shortened temper Reduced efficiency and productivity How to improve sleep deficiencyNow that you know what happens to your body when you sleep, there are a few things you can do when trying to “fix your body clock,” even with a busy lifestyle. These strategies can help step-by-step in solving sleep deficiency:Remembering the importance of sleepThink of sleep on a level of importance as taking medicine or drinking water. Finding time to sleep can be hard, but it can help if you think of time to sleep as a complete necessity.Working, learning and memory based activities, and trying to have a proper lifestyle are a few main causes why we lose sleep. Sleep drops far down our list of priorities because of responsibilities and wants, but it would be worth noting that without proper rest, we may not be able to achieve much at maximum capacity.Waking up consistentlyWaking up at the same time every single day can train your body to think of that specific time as the start of your day. As it continues, your body will naturally feel sleepy at a certain time at night.Avoid using your phone before going to sleepNights are for resting and sleeping, which is why you should try to maximise the time you have on hand for doing things that help you relax. Social media, gadgets, and the like can keep you awake more than it can help you feel sleepy. Try to read a book, take a hot shower or bath, or perform a relaxing exercise before going to bed.Developing relaxing practices and habits before going to sleep makes the body think that you're tired and need to rest. Associating these relaxing activities with sleep makes it easier to achieve a proper circadian rhythm.Try supplementationCertain supplements may help you in relaxing and getting more sleep. Among these is ashwagandha, a herb that can be taken as tea, or as a supplement. Taking ashwagandha for sleep supports quality sleep at night. Ashwagandha has been found to promote the body's response to stress (6). In doing so, it is capable of relieving symptoms of mild anxiety. Ashwagandha has also been found to reduce the time it takes to fall asleep.A lack of sleep can lead to stress and irritability. Finding ways to relax can be difficult, which is where a vitamin subscription may help. Alongside a healthy diet, include ashwagandha in your daily vitamin packs, which are made up only of the custom vitamins that are right for your needs. Try Vitable vitamins, and make use of our vitamin delivery anywhere in Australia todayReferences:1. Deloitte. Exhibit 2b: Asleep on the Job: Costs of Inadequate Sleep in Australia. Published 2017 on https://www.sleephealthfoundation.org.au/news/special-reports/asleep-on-the-job-costs-of-inadequate-sleep-in-australia.html. Accessed on September 25, 2021.2. Healthdirect. Sleep. Healthdirect. Published August 2020 on https://www.healthdirect.gov.au/sleep. Accessed on September 25, 2021.3. South Australia Health. Getting enough sleep. South Australia Health. Published September 2021 on https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+sleep/getting+enough+sleep. Accessed September 25, 2021.4. Australian Parliament House. 2. Insufficient Sleep. Australian Parliament House. Published 2019 on https://www.aph.gov.au/Parliamentary_Business/Committees/House/Health_Aged_Care_and_Sport/SleepHealthAwareness/Report/section?id=committees%2Freportrep%2F024220%2F26953#footnote2target. Accessed September 25, 2021.5. National Institutes for Health. Sleep Deprivation and Deficiency. National Institutes for Health. Published 2021 on https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency. Accessed September 25, 2021.6. Vitable. Ashwagandha Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 2, 2021.
Learn more
Dealing with stress? Understand how it affects your body and what you can do to overcome it
Part of the human experience is dealing with stress during periods of life that involve difficult or demanding situations. Feeling under pressure or fearing failure are among the main causes of stress. We've all been through it, so don't sweat it!When in a stressful event, a ‘fight or flight' response is triggered. This prepares the body to take action against whatever threat is being faced, where hormones such as adrenaline and cortisol are released. This effect of stress on the body leads to a sped-up heart rate and heavier or quicker breathing (1).During these times, the level of a person's stress depends on how they perceive, react or deal with the particular situation at hand. If the amount of stress being experienced is greater than what we are capable of dealing with, some bodily functions are impacted more than usual.The effects of stress on the nervous systemThe effect of stress on the body includes structural changes in certain parts of the brain (2). Chronic stress may lead to the atrophy of brain mass, which can decrease its overall weight (3). These changes affect how a person deals with stress, especially in connection to their cognitive functions and memory.Both long-term memory and short-term memory depend strongly on the hippocampus, a part of the brain with a high density of glucocorticosteroid receptors, which are affected by stress (4). When stress becomes overwhelming and affects this part, memory loss and disorders can occur.The effects of stress on the immune systemPeople who experience stress frequently are more likely to suffer health conditions. Overwhelming amounts of stress can weaken the immune system's resistance, making the body susceptible to various conditions, including affecting cardiovascular systems (5)This happens due to stress affecting the functions of the central nervous system and the neuroendocrine system. Neural and neuroendocrine responses release stress mediators, but too much stress may decrease the capabilities of these mediators (6).The effect of stress on the body may lead to malignancy, as the immune system becomes suppressed and compromised. This means that growth hormones may be held back, and certain hormones being suppressed can disrupt how the immune system's balance functions (7).The effects of stress on the cardiovascular systemWhether or not the stress a person is experiencing is chronic or acute, it has the ability to significantly impact the cardiovascular system and how it functions (8). Stress can affect heart rate, contraction strength, and makes the veins narrow further (9).At times, a large amount of stress can activate the parasympathetic nervous system, which leads to stimulating the limbic system. This negatively affects heart rhythm and blood pressure, thus increasing the risk of heart attack (10). The demand for oxygen and increased heart rate also makes it difficult for the cardiovascular system to function properly.How supplementation can help with stress managementCertain nutrients can help you deal with the effect of stress on the body. While most of these can be taken in through a healthy diet, supplements can be consumed alongside it to ensure that you are receiving sufficient amounts. Couple that with a healthy workout routine, and you're halfway there.Natural, herbal-based vitamins like Ashwagandha and Ginkgo Brahmi can help enhance your body's adaptation to stress as well as help minimize the effects of mental health problems.Ashwagandha works as a stress relief agent hrough its moderating effect on the hypothalmus-pituitary-adrenal axis. It has been shown to reduce the effects of chronic stress (11). Ginkgo Brahmi have also been shown to reduce stress and mild anxiety (12).B-group vitamins, calcium, and magnesium can also help support a healthy stress response in the body.The B group of vitamins or B-complex supports a healthy stress response in the body by supporting the nervous system and restoring nutrient levels during times of stress (13).Calcium has a role in regulating muscle contraction, heartbeat, nerve conduction, and immune function, which may all be affected by stress (14). Calcium also helps neutralise the pH balance of cortisol, the hormone released during stressful periods (16).Studies have also shown that magnesium can help with alleviating stress (15).Stress can cause the high-functioning systems in the body to malfunction. A good way to support the body during stressful periods is through a monthly vitamin subscription which can accompany a healthy diet. Get the supplements you need from the best vitamin packs by Vitable today. Our personalised vitamins in Australia even comes with vitamin delivery service which brings your custom pack right to your doorstep.Find out more about other areas that the above supplements can help you with:Ashwagandha | Ginkgo Brahmi | B complex | Calcium | Magnesium*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: HealthDirect. Stress. HealthDirect. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed September 25, 2021. Lupien SJ, McEwen BS, Gunnar MR, Heim C. Effects of stress throughout the lifespan on the brain, behaviour and cognition. National Institutes of Health. Published June 2009 on https://pubmed.ncbi.nlm.nih.gov/19401723/. Accessed September 25, 2021. Sarahian N, Sahraei H, Zardooz H, Alibeik H, Sadeghi B. Effect of memantine administration within the nucleus accumbens on changes in weight and volume of the brain and adrenal gland during chronic stress in female mice. National Institutes of Health. Published 2014 on https://biot.modares.ac.ir/article-30-7153-fa.pdf. Accessed September 25, 2021. de Kloet ER, Oitzl MS, Joëls M. Stress and cognition: are corticosteroids good or bad guys? National Institutes for Health. Published October 1999 on https://pubmed.ncbi.nlm.nih.gov/10481183/. Accessed September 25, 2021. Khansari DN, Murgo AJ, Faith RE. Effects of stress on the immune system. Published May 1990 on https://pubmed.ncbi.nlm.nih.gov/2186751/. Accessed September 25, 2021. Kiecolt-Glaser JK, Glaser R. Stress and immune function in humans. Published 1991 on https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-006X.70.3.537. Accessed September 25, 2021. Rivier C, Vale W. Effect of the long-term administration of corticotropin-releasing factor on the pituitary-adrenal and pituitary-gonadal axis in the male rat. Published February 1985 on https://pubmed.ncbi.nlm.nih.gov/2982917/. Accessed September 25, 2021. Engler MB, Engler MM. Assessment of the cardiovascular effects of stress. Published October 1995 on https://pubmed.ncbi.nlm.nih.gov/8537831/. Accessed September 25, 2021. Herd JA. Cardiovascular response to stress. Published January 1991 on https://pubmed.ncbi.nlm.nih.gov/1986391/. Accessed September 25, 2021. Cohen H, Benjamin J, Geva AB, Matar MA, Kaplan Z, Kotler M. Autonomic dysregulation in panic disorder and in post-traumatic stress disorder: application of power spectrum analysis of heart rate variability at rest and in response to recollection of trauma or panic attacks. Published September 25, 2000 on https://pubmed.ncbi.nlm.nih.gov/10980322/. Accessed September 25, 2021. Vitable. Ashwagandha Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 2, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed October 2, 2021. Vitable. B Complex. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed October 2, 2021. Vitable. Calcium Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed October 2, 2021. Kabir-Ahmadi, M., et. al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLOS Global Public Health. Published December 18, 2018 on https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0208454. Accessed October 2, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. Orthopaedic Associates of Michigan. Published November 2017 on https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 2, 2021.
Learn more
Winter skin care - How to keep your skin healthy and moisturised
Winter months can sometimes be eagerly anticipated after months of long, hot summers. However, the transition from hot summer to cold and dry winter can really impact our skin barrier and the health of our skin.
Learn more
Dealing with stress? Here are simple ways to take control of its symptoms
In our fast-paced world, we encounter stress triggers at almost every turn. Since stress is an inescapable part of life, it helps to form healthy responses to stress-inducing situations so that you can move through them relatively unscathed. Instead of letting stressors overwhelm you and put your health at risk (1), here are some tips for actively avoiding or managing stress.Know your triggersPart of learning how to deal with stress is understanding how you respond to it. This involves being observant of your body's physical reactions to challenges, the emotions that surface when you're having a tough time, and the kinds of thoughts that enter your mind when you're faced with a particularly stressful day. After you've learned to recognise your unique responses to stress, step two is to identify when these sensations, feelings, and thoughts arise. Seeking medical advice to determine what kinds of situations bring about your stress responses makes it easier to avoid them, or in cases when that's not possible, to anticipate your reactions in order to better manage them. By becoming more mindful of your stressors, stress reactions are no longer unwanted surprises, but things you can spot from a mile away and adequately prepare for.Stress triggersCertain situations may trigger stress9. These include:Major life eventsThese may include life-altering events such as a divorce, or death in the family. Even more positive events such as having a wedding, or giving birth may also be causes of stress (9).Everyday stressThese include situations that occur on an everyday basis, or as part of one's regular responsibilities (9) like work and family life. Finances are also a cause of everyday stress. It was found that 1 in 4 of Australians in the lowest economic bracket experience psychological distress (11).Traumatic eventsThese refer to life-threatening situations that can trigger acute stress (9) like being caught up in accidents, natural disasters, or experiencing abuse (10).Make healthy choicesStress in itself is more often than not something we cannot fully control. However, how much we allow stress to affect us, the positive or negative attributions we assign to stressful situations, and how quickly we bounce back from stress can somewhat be controlled.Some of these healthy, stress-busting choices include turning to exercise (as exercise can reduce negative feelings and increase our feelings of overall well-being) (7), eating properly (as whole foods, in contrast to processed foods, have the power to feed parts of our brain that make us more resilient to stress) (6), avoiding alcohol as stress relief (as alcohol can mimic the effects of depressants (5)), or even making adjustments in your social circle (as the people we spend time with can influence the kinds of decisions we make about our health).Consider custom supplementsCustom supplements, such as daily vitamin packs, can be considered as part of your healthy diet. They can be used as an accompanying factor to complement any lifestyle changes you've made to increase your body's resilience to stress. If you're looking for personalised vitamins in Australia to pair with healthy living, here's what you can consider for stress relief:AshwagandhaAshwagandha is a medical herb classified as an adaptogen, a substance that helps the body adapt to stressful conditions. Vitable's ashwagandha supplement supports the body's healthy stress response and relieves symptoms of stress. Once a stressful situation has passed, having ashwagandha as part of your custom supplements plan can be a great comfort as the herb can reduce symptoms of mild anxiety. The herb can promote quality sleep and reduce the time needed to fall asleep too.MagnesiumWhen you're stressed, your muscles tense up as part of the body's natural stress response. While tense muscles should relax as stress passes, some people remain in a constant state of muscular tension. If you are looking for custom supplements for stress that manifests in this way, magnesium may be able to help. Magnesium can support muscle relaxation and reduce the occurrence of muscle stiffness and cramps. More importantly, magnesium can restore energy levels to help you power through stressful situations. Studies (2) have also shown that magnesium, coupled with zinc, has positive effects on academic performance by improving learning and memory.B complexThe B-vitamin group plays an important role in several bodily processes, including stress management. Vitable's B Complex supplement harnesses the powerful abilities of each B vitamin to support healthy stress response.For example, vitamin B1 (3) or thiamine contributes to the structure and function of nerve cells, while vitamin B6 contributes to the synthesis of serotonin, a neurotransmitter that regulates happiness and well-being, and dopamine, one of the “feel-good” hormones. Vitamin B Complex is a collection of all eight essential B vitamins, so by taking it as one of your customised vitamins, you're allowing your body to reap all of their stress-fighting benefits.Calcium PlusCalcium is mostly associated with maintaining healthy bones and teeth. It also supports nerve conduction. This is an important process where neurons convey information from the brain to different parts of the body. Without the brain and the body's smooth communication, healthy stress responses would be impossible to execute.Vitamin B12The nutrient, Vitamin B12, plays an essential role in several brain functions, such as maintaining the protective casing around the neurons and sharpening cognitive abilities (4). If our cognitive abilities—our thinking abilities that allow us to make good decisions, think rationally, and respond to environmental stimuli in a timely manner—are compromised, we could become more susceptible to the effects of stress. Vitamin B12 supports these cognitive abilities, allowing brain functions like learning and information processing to roll out smoothly, especially in high-stress situations when they are more needed.Ginkgo and BrahmiGingko is a medicinal leaf traditionally used in Chinese medicine primarily for memory loss, while brahmi is an Ayurvedic herb known for its connection to cognitive health. When combined together in customised vitamins, you can experience how they reduce the symptoms of stress and enhance the body's adaptation to stress by reducing symptoms of mild anxiety and promoting adaptogenic effects (8). Vitable combines the potencies of Ginkgo and Brahmi to give you the best of both in the most convenient form. Vitamins and supplements contain essential nutrients. Without them, we are unable to make new cells, repair damaged tissue, or convert food to energy. Vitable Australia offers a top-notch daily vitamin subscription package that allows you to mix and match to create your own customised vitamins. We make sure to tailor-fit our vitamins based on your unique needs and goals. If you're looking for custom supplements complete with vitamin delivery in Australia, look through our selection and get your nutrition fix today.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi *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: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Accessed September 18, 2021 National Institutes of Health. (2011). The role of magnesium therapy in learning and memory. https://www.ncbi.nlm.nih.gov/books/NBK507270/ Accessed September 18, 2021 National Institutes of Health. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed September 18, 2021 Mayo Clinic. Vitamin B-12 Overview. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 Accessed September 18, 2021 Addiction Center (2021). Is Alcohol a Depressant? https://www.addictioncenter.com/alcohol/is-alcohol-a-depressant/ Accessed September 23, 2021. Cleveland Clinic. (2021). Eat These Foods to Reduce Stress and Anxiety. https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety/ Accessed September 23, 2021. Mayo Clinic. n.d. Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed September 23, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed September 26, 2021. HealthDirect. Causes of Stress. HealthDirect. Last reviewed September 2019 on https://www.healthdirect.gov.au/causes-of-stress. Accessed September 26, 2021. Office on Women's Health. "Stress and your health". Office on Women's Health. Last updated March 2019 on https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed September 26, 2021. Isaacs, A., et. al., Lower Income Levels in Australia Are Strongly Associated With Elevated Psychological Distress: Implications for Healthcare and Other Policy Areas. National Institues of Health: US National Library of Medicine. Published October 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213368/. Accessed September 26, 2021.
Learn more
Experiencing fatigue? Remedy it with the right nutrients
Fatigue is that feeling you get when you constantly feel tired, weak and even overwhelmed by simple daily tasks. It can present physically, mentally, or often it is a combination of the two.No one is immune to fatigue - it can happen to anyone, but in a busy world, full of everyday pressures, it's mostly experienced by adults.Each year, an estimated 1.5 million Australians report feeling fatigue (1). Here are some common causes of fatigue, and how to address them by living a balanced lifestyle, managing stressors and using Vitable's custom vitamin packs personalised to your health needs.Causes of fatigueA person who feels fatigued may be experiencing one of these factors, or several at once:Underlying illnessesFatigue may arise due to various physical conditions (2). It may arise from not having enough nutrients in your body as a result of medical conditions. It may also come from your body being unable to process nutrients properly and efficiently. Problems with your muscles or organs may also result in tiredness.Work stressFatigue may be the result of stress in the workplace or working too many hours without rest (5).Poor lifestyle decisionsTaking a lot of alcohol or drugs may contribute to feelings of fatigue. Lack of exercise may also result in having less energy (5).Mental and emotional stressMental health issues or grief may result in feelings of fatigue. These may also cause other symptoms, such as lack of motivation and irritability (5).Addressing energy deficiencyThere are simple ways to avoid getting fatigued. These include lifestyle and diet changes, which can be accompanied with Vitable's custom vitamin packs.Get the right amount of sleepTo function at its best, the body requires a good 8 hours of sleep. Even though you can get by with less hours of sleep, it could take a toll on you mentally. Even excessive sleeping can induce more sleepiness, so finding the right balance that leaves you feeling energised is the best option (3).Take a breakBeing in a stressful environment is something you cannot change immediately or on your own, but there are ways to cope with it. When bothered by workplace stress or being burnt out, the best thing to do is take a break and rest. The body needs sleep, the mind needs to rest, and with both, you can steer clear of fatigue.Evaluate your current dietSome of the questions you can ask yourself as part of evaluating your daily diet include: Are you getting enough water daily? How balanced are the meals that you eat every day? Do you eat too much or too little? Your daily dietary supplements must cover the spectrum of energy boosters alongside a wholesome meal.When it comes to diet, the goal is to include the right nutrients to keep your body's energy levels high. Eating food that is rich in iron, magnesium, B-complex vitamins, and vitamin C can benefit you plenty, not only for fatigue but the body's functionality (4).Putting together custom vitamin packs to boost energy levelsGetting sufficient nutrients for the body to function optimally can be achieved through a well-rounded diet. Custom subscription vitamins can accompany your healthy diet to ensure you receive these vitamins and minerals regularly and adequately.Here are some of the high quality vitamin supplements you can consider including as part of your own vitamin pack for energy:IronIron supports energy levels by playing an important role in producing adenosine triphosphate (ATP), or the primary energy storage in our cells (6).*Iron should only be taken if prescribed by your doctor.AshwagandhaAshwagandha has traditionally been used to promote physical endurance and stamina by improving mitochondrial health (7).MagnesiumMagnesium supports energy production by playing a part in the body using up glucose for energy, as well as the creation of ATP (8).B complexThe B group of vitamins are involved in the processes of producing energy out of carbohydrates, fats, and proteins (9).Acetyl L-carnitineAcetyl L-carnitine supports energy levels in the body by improving energy status and decreasing oxidative stress (10).Vitamin CVitamin C helps in the transport of fatty acids to the mitochondria, or the energy core of the cell (11).Vitamin B12This vitamin plays a role in the citric acid cycle, which helps us get energy from food (12).Feel like fatigue is keeping you down? Get your energy levels back to where you want it to be with Vitable Australia's vitamin subscription packs! Vitable will put together your personalised vitamins in daily vitamin packs, with your health goals in mind. Paired with a healthy diet, get your nutrient fix through daily vitamin packs, where you can curate your own chosen set of vitamins. If you're also looking for vitamin delivery in Australia, Vitable is at your service! We offer custom supplements, delivered to your doorstep.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | 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: BetterHealth. Fatigue. BetterHealth. Published 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue. Accessed September 17, 2021. HealthDirect. Fatigue. HealthDirect. Published March 2021 on https://www.healthdirect.gov.au/fatigue. Accessed September 17, 2021. Slater, G. & Steier, J. Excessive daytime sleepiness in sleep disorders. National Institutes for Health. Published December 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506799/. Accessed September 17, 2021. BetterHealth. Fatigue fighting tips. BetterHealth. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips. Accessed September 17, 2021. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue#causes-of-fatigue Vitable. Iron. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed September 26, 2021. Singh, N., et. al. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 26, 2021. Vitable. Magnesium. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed September 26, 2021. Vitable. B-complex. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed September 26, 2021. Vitable. Acetyl L Carnitine. Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed September 26, 2021. Vitable. Vitamin C. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed September 26, 2021. Vitable. Vitamin B12. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-b12. Accessed September 26, 2021.
Learn more
Top brain food to keep your mind and memory sharp!
Every thought and movement we make is controlled by our brain. It is like the human body's headquarters. In this article, we delve into everything you need to know about the brain and what it does, why it's important to nurture and keep it healthy, and what food and brain supplements work best for a sharp mind.Basics about the brainThe grey matter anatomyAmong the brain's most basic functions is to convert signals it receives from our five senses. The brain makes sense of what we taste, touch, smell, see and hear, providing guidance on how we should behave accordingly depending on sensory and environmental stimuli. But in reality, the brain does so much more for us than just interpreting stimuli. The brain has three segments: the hindbrain, forebrain, and midbrain. Each segment fulfills a unique function. The hindbrain includes the spinal cord, brain stem and a chunk of tissue called the cerebellum. Together, these oversee two involuntary, yet critical, bodily functions: breathing and keeping our heart pumping. The cerebellum in particular is what allows us to perform coordinated movement—such as when we walk, use a computer, or dance—and learn new actions, like when we perform a new sport or try out any other novel physical activity that requires us to remember steps needed to perform it. When you move up the brainstem, you find the midbrain. The midbrain controls reflex reactions, plays a role in eye movements, and is in charge of helping us carry out voluntary, deliberate actions. Finally, there's the forebrain, the largest and most developed segment of the brain. It's mostly made up of the cerebrum where memories are stored, and where the abilities to plan and rationalise, make judgments and decisions, and act on these thoughts are anchored. The cerebrum is further divided into two halves, which you might already know as the brain's two hemispheres. The left and right hemisphere communicate with each other through nerve fibres found in the space between them. The left hemisphere forms the ability to form words, while the right develops abstract reasoning. Within the brain are several other structures which themselves have specialised functions.For instance, the hypothalamus, a small pearl-sized structure, is what wakes us up in the morning. It's the tiny part of our brain that you can thank for releasing adrenaline during high-pressure situations such as when we have school exams or job interviews. The hippocampus, meanwhile, organises memories into long-term storage and fetches them when needed and the thalamus relays signals from the senses to and from the spinal cord and cerebrum. On the smallest scale, the brain is composed of cells called neurons. Given this snapshot of the anatomy of the brain, you can see how complex the organ is. It can become susceptible to illness if not taken care of, including over 600 neurological diseases and disorders (1).When we talk about brain health or making sure we maintain healthy brain functioning, we mean taking care of all of the brain's structures, from the largest to the smallest, and from the most simple to the most sophisticated. By doing so, we essentially take care of our whole body that depends on a healthy brain to be well and essentially, to stay alive.The importance of brain foodResearch has found that feeding habits have always been closely connected to the advancement of human civilisation, and in turn the evolution of the brain as we now understand it. Even in non-human animals, the way food is obtained and how energy is expended by the brain gives rise to the development of advanced cognitive skills needed to push a species forward. The study used the example of wildebeest, a herd animal, that travelled miles to feed in the savannah: this habit would need “complex navigational, defensive and cognitive conducts for survival”. It further illustrated that if an animal ate a poisonous food, its brain would learn and remember to avoid that taste; while if it ate a particularly pleasant food, its brain would in a similar way, associate it to the brain's reward center (2). More modern studies conducted in recent years have suggested that consumption of brain food rich in certain nutrients would nurture cognitive function and processes in humans. In contrast, foods high in saturated fats have become known for diminishing molecular substrates that help in cognitive processing and adding to the risk of neurological malfunction (2).Eating more brain foodWhat a grocery list of brain food looks likeAccording to nutritionists, a balanced diet made up of fruits, vegetables and whole grains is the best kind of brain food. As for including protein in brain food, fish and plant sources are preferred, while healthy fats such as olive oil are unanimously recommended over saturated fats. As a rule of thumb, it's even been said that each meal, or at least one meal in your day, should have all the colours of the rainbow represented. While our plates look extra vibrant, this isn't actually for aesthetic reasons; colourful meals signify the presence of different minerals, vitamins, and other good-for-the-brain nutrients that your body will be happy to absorb and utilise.VegetablesLeafy greens and vegetables especially dark green ones like kale, spinach, and broccoli contain nutrients beneficial to the brain3. They're packed with things like vitamin K (promotes strong bones, healthy blood vessels and maintains psychomotor behaviour and cognition (5)); lutein (linked to improving cognitive abilities in the realms of language, learning, and memory (6)); folate (needed for the formation of neurotransmitters, without which mood disorders are more likely to develop (7)); and beta-carotene (protects you against mental decline (8)).Fatty fishMeanwhile, several varieties of fatty ang oily fish are abundant sources of omega-3 fatty acids and unsaturated fats, which are related to lower blood levels of beta-amyloid, a protein that contributes to cognitive decline.BerriesBerries, on the other hand, have been singled out from other fruits due to their high content of flavonoids which not only give them their colour, but have been observed to improve memory. Nuts and seeds are a good source of Omega 3 fatty acids and powerful antioxidants, which are must have brain foods (40). The walnut has also been discovered to improve cognitive function as it contains alpha-linoleic acid, a type of omega-3 fatty acid, associated with lower blood pressure and healthy arteries. Generally, food that is good for the heart and blood vessels are good brain food as well.How to adjust diets to include more brain foodMedical experts have also supported what is called the MIND diet, a blend of two previously existing diets: DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet9. DASH is a research-based diet that highlights fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, nuts, and healthy plant oils (10).The Mediterranean diet, so named for the region whose cooking styles and flavours it adopts, is also plant-based with a focus on healthy fats and moderation in consumption of red meat, sweet and wine (11). Dark chocolate loaded with cacao flavonoids is an antioxidant known to encourage neuron and blood vessel growth in parts of the brain involved in memory and learning (40). Research shows that Blueberries with their Anthocyanin dyes, are known for their contribution towards improved cognitive ability, neurogenesis and growing brain cells (42). Other antioxidants and free radical scavengers are turmeric, broccoli, and green tea (41).The hybrid diet has been shown to delay brain ageing by a whopping 7.5 years and reduce the risk of age or stress-related cognitive decline (9).Taking brain supplementsThe general rule of brain supplementsSupplements that support brain health are an increasingly popular addition of Vitable customers and Australians in general. Their convenience as well as the option to customise your supplement packs to contain only the minerals and vitamins you need for your brain health are what make it so easy. However, even with the existence of quality brain supplements, the best way to feed your body brain food is still with a proper diet. Supplementation becomes an alternative if, for any reason, you're unable to get the brain food you need from actual food sources. Those with lifestyle or dietary restrictions, for instance, can benefit the most from brain supplements. Additionally, if you find it difficult to add variety and healthier components to your daily meals, or simply want to ensure that you receive sufficient amounts of specific nutrients, supplementation may be right for you as well.Brain supplements to considerHere are some supplements you can consider to be part of your healthy and well-rounded diet to support brain health:ZincThis mineral makes its way to our body as brain food from a healthy diet. It's not naturally found or produced in the body, so to make sure you get enough of it, you can get it from food sources like oysters, beans, nuts, whole grains, and poultry, or through supplements (12, 13). Getting enough zinc every day means you're able to support brain function adequately.IronJust like zinc, iron is a key mineral that makes up much of brain food but isn't produced by the body. Due to this, our bodies require high iron in our diets. Those with healthy levels of iron usually have diets consisting of lean meat, seafood, poultry, beans, lentils, spinach, nuts and dried fruits (15). Iron comes from varied food sources, but often, it also comes in the form of supplements. *Iron should only be taken if prescribed by your doctor.AstaxanthinThis carotenoid is a strong antioxidant and anti-inflammatory agent, produced by a number of freshwater and marine microorganisms, fungi, bacteria, yeast and microalgae. You can increase your intake of things like seaweed, prawn, crab, and salmon to get more of this brain food. However, seafood might be hard to come by for some or might not please your palate, which means that astaxanthin supplements could be worth considering.AshwagandhaThis herb has been used as a tonic in the Indian Ayurvedic system of medicine as well as in Chinese herbal remedies for centuries. As an adaptogenic herb, it's essentially consumed for its restorative and rejuvenating properties. Ashwagandha is widely used for its ability to support memory recall.Ashwagandha is taken as a tea, in powder form to add to different dishes.MagnesiumMagnesium helps the brain in a very important way: by maintaining cognitive function, thus ensuring that the brain continues to fulfill all its responsibilities day in and day out. For example, an animal study showed that increased magnesium protected brain capacities for learning and memory (25).Magnesium as brain food is consumed through lots of plant-based foods. Readily available dark green leafy vegetables, nuts and legumes, and whole wheats all are magnesium-dense choices. If you're not one to fuel up on veggies on the daily, magnesium brain supplements can be an option to take alongside your meals.B complexVitamin B complex is actually composed of eight water-soluble B vitamins which perform interconnected roles that benefit brain health. Together, these B vitamins maintain brain health and also support nervous system health. Specifically, thiamin (B1) maintains cell membrane structure including that of neurons; riboflavin (B2) is needed for the metabolism of fatty acids in brain lipids; biotin (B7) protects you from a host of neurological ailments; and vitamin B6 influences the rate at which neurotransmitters are synthesised (26).Acetyl L-carnitineThis compound is the acetylated derivative of L-carnitine which delivers long chain fatty acids to the mitochondria for breakdown into fuel. It helps with the brain's synaptic activity, also known as the transfer of information from one neuron to another. This supports the proper functioning of our central nervous system (29). In this way, it supports nervous system health and maintains brain function.Eat more animal meat to get more of this brain food through your diet. Generally, the redder the meat, the more of this brain food you'll get. Or, if you'd rather keep your consumption of meat at a minimum or don't eat meat at all, it may be a good idea to consider adding this to your pack of brain supplements.Vitamin B12Cobalamin, as vitamin B12 is also called, supports brain health through mechanisms which may prevent nerve damage (30). It also maintains brain function given evidence linking low levels of B12 to neurocognitive disorders. Treatment with B12 and folate in patients with mild cognitive impairment could delay brain atrophy (31).Vitamin CEven though you might have never considered vitamin C as brain food, it's likely that you've already been taking it as a regular supplement. It does more than just boost immunity; it's a brain food that you can get more of with increased consumption of citrus fruits, and it's important for brain health because of how it helps the synthesis of neurotransmitters and maintains brain function (32).Ginkgo and BrahmiGinkgo and Brahmi have been historically thought of as brain tonics to enhance brain health. Those who subscribe to traditional Indian and Chinese systems of medicine may be familiar with these herbal remedies, as they've likely taken them as teas or used them as healthy flavouring agents to a variety of dishes (35). They're definitely best enjoyed when you can taste them in their natural forms, but if preparation of these herbs as beverages or ingredients sounds like too much hassle for you, brain supplements containing them are your best bet.Fish oilFish oil brain supplements are an excellent source of omega-3 fatty acids, but you can also consume them naturally if you adjust your diet to include more mackerel, salmon or tuna, as well as nuts and seed (36). The collective benefits of a diet rich in omega-3 fatty acids enhanced by brain supplements include support of nervous system health, as well as maintenance of brain function and health (38). Eating brain foods goes a long way to keeping your brain healthy, to increase your nutrient intake and support your brain further, consider a multivitamin subscription from Vitable. These personalised vitamin packs from Australia give you the nutrients you need not just for brain health, but for other health aspects too. Make use of our nationwide vitamin delivery service when you sign up for the best vitamin packs in Australia.Find out more about other areas that the above supplements can help you with:Zinc plus copper | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish Oil*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. "Brain Basics: Know Your Brain". National Institute of Neurological Disorders and Stroke. Published 6 Sept 2021 on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Know-Your-Brain . Accessed on 18 Sept 2021. 2. Gomez-Pinilla, F. "Brain foods: the effects of nutrients on brain function." Nature Reviews Neuroscience. Published 9 Jul 2008 in Nature Reviews Neuroscience; 9(7): 568-578. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/ . Accessed 21 Sept 2021.3. "Foods linked to better brainpower." Harvard Health Publishing. Published 6 Mar 2021 on https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower Accessed 21 Sept 2021.4. "Vitamin K Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ . Accessed 21 Sept 2021.5. Ferland, G. "Vitamin K, an emerging nutrient in brain function." Biofactors. Published 15 Mar 2012 on Biofactors; 38(2): 151-7. https://pubmed.ncbi.nlm.nih.gov/22419547/ . Accessed 21 Sept 2021.6. Flaherty, J. "Lutein May Have Role in Brain Health." Tufts Now. Published 24 Oct 2014 on https://now.tufts.edu/articles/lutein-may-have-role-brain-health . Accessed 21 Sept 2021.7. "Folate for Heart and Brain Health." Michigan Association of Naturopathic Physicians. Published 13 Jan 2013 on https://www.michnd.org/folate-for-heart-and-brain-health/ . Accessed 21 Sept 2021.8. "Beta Carotene may help keep the brain young." Fisher Center for Alzheimer's Research Foundation. Published 5 Dec 2007 on https://www.alzinfo.org/articles/drugs-and-treatment-29/ . Accessed 21 Sept 2021.9. "Nutrition and healthy eating: Improve brain health with the MIND diet." Mayo Clinic. Published 31 Jul 2019 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746 . Accessed 21 Sept 2021.10. "DASH Eating Plan." Medline Plus. Published 4 Aug 2021 on https://medlineplus.gov/dasheatingplan.html . Accessed 21 Sept 2021.11. "Nutrition and healthy eating: Mediterranean diet for heart health." Mayo Clinic. Published 23 Jul 2021 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 . Accessed 21 Sept 2021.12. "Zinc Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/Zinc-Consumer/ . Accessed 18 Sept 2021.13. "Zinc and your health." Healthdirect. Published Mar 2021 on https://www.healthdirect.gov.au/zinc . Accessed 21 Sept 2021.14. Pfeiffer, CC & Braverman, ER. "Zinc, the brain and behavior." Biological Psychiatry. Published Apr 1982; 17(4):513-32. https://pubmed.ncbi.nlm.nih.gov/7082716/ . Accessed 18 Sept 2021.15. "Iron Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/iron-consumer/ . Accessed 21 Sept 2021.16. "Iron." BetterHealth Channel. Published 17 Nov 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron . Accessed 21 Sept 2021.17. Pinero, DJ. & Connor, JR. "Iron in the Brain: An Important Contributor in Normal and Diseased States." The Neuroscientist. Published 1 Dec 2000 on https://journals.sagepub.com/doi/10.1177/107385840000600607 . Accessed 18 Sept 2021.18. Satoh, T. "Chapter 38 - Astaxanthin: Health Benefits and Toxicity." Nutraceuticals, Academic Press. Published in 2016; pp. 531-539. 19 https://www.sciencedirect.com/science/article/pii/B9780128021477000383 . Accessed 21 Sept 2021.19. Galasso, C., et. al. "On the Neuroprotective Role of Astaxanthin: New Perspectives?" Marine Drugs. Published on 24 Jul 2018; 16(8): 247. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117702/ . Accessed 21 Sept 2021.20. Singh, N. et. al. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." African Journal of Traditional, Complementary and Alternative Medicines. Published 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ . Accessed 18 Sept 2021. 21. Candelario, M. et. al. "Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAp receptors." Journal of Ethnopharmacology. Published Aug 2015. https://pubmed.ncbi.nlm.nih.gov/26068424/ . Accessed 18 Sept 2021.22. Choudhary, D. et. al. "Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions." Journal of Dietary Supplements. Published Nov 2017. https://pubmed.ncbi.nlm.nih.gov/28471731/ . Accessed 18 Sept 2021.23. Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain; Erdman J, Oria M, Pillsbury L, editors. Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. Washington (DC): National Academies Press (US); 2011. 12, Magnesium. https://www.ncbi.nlm.nih.gov/books/NBK209305https://www.ncbi.nlm.nih.gov/books/NBK209305/#:~:text=MAGNESIUM%20AND%20THE%20BRAIN%20Magnesium%2C%20which%20is%20transported,inhibits%20the%20actions%20of%20the%20excitatory%20neurotransmitter%20glutamate . Accessed 18 Sept 2021.24. Kirkland, AE, Sarlo GL, Holton KF. "The Role of Magnesium in Neurological Disorders." Nutrients 10(6):730. Published 6 Jun 2018 on https://pubmed.ncbi.nlm.nih.gov/29882776/ . Accessed 18 Sept 2021.25. Xu ZP, et. al. "Magnesium Protects Cognitive Functions and Synaptic Plasticity in Streptozotocin-Induced Sporadic Alzheimer's Model." PLoS One. Published 30 Sept 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4182554/ . Accessed 23 Sept 2021.26. Kennedy DO. "B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review." Nutrients. Published 28 Jan 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ . Accessed 18 Sept 2021.27. Ferreira GC, McKenna MC. "L-Carnitine and acetyl-L-carnitine roles and neuroprotection in developing brain." Neurochemical Research. Published 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/ . Accessed 18 Sept 2021.28. Kobayashi S et. al. "Acetyl-L-carnitine improves aged brain function." Geriatrics & Gerontology International. Published Jul 2010 on https://pubmed.ncbi.nlm.nih.gov/20590847/ . Accessed 18 Sept 2021.29. Traina, G. "The neurobiology of acetyl-L-carnitine." Frontiers in Bioscience. Published Jun 2016 on https://pubmed.ncbi.nlm.nih.gov/27100509/ . Accessed 18 Sept 2021.30. "Diabetic neuropathy: Can dietary supplements help?" Published 27 Jun 2020 on https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406 . Accessed 18 Sept 2021.31. Health Quality Ontario. "Vitamin B12 and cognitive function: an evidence-based analysis." Ontario Health Technology Assessment Series. Published Nov 2013 on https://pubmed.ncbi.nlm.nih.gov/24379897/ . Accessed 18 Sept 2021.32. Travica N, et. al. "Vitamin C Status and Cognitive Function: A Systematic Review." Nutrients. Published 30 Aug 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/ . Accessed 18 Sept 2021.33. "Ginkgo biloba: dietary supplements for brain health." The Department of Defense Dietary Supplement Resource. Published 15 Jan 2021 on https://www.opss.org/article/ginkgo-biloba-dietary-supplements-brain-health . Accessed 18 Sept 2021.34. Vollala VR, Upadhya S, Nayak S. "Enhancement of basolateral amygdaloid neuronal dendritic arborization following Bacopa monniera extract treatment in adult rats." Clinics (Sao Paulo, Brazil). Published 2011 on https://pubmed.ncbi.nlm.nih.gov/21655763/ . Accessed 18 Sept 2021.35. Stough C, et. al. "The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects." Psychopharmacology (Berlin). Published Aug 2001 on https://pubmed.ncbi.nlm.nih.gov/11498727/ .36. "Fish oil." Mayo Clinic. Published 8 Dec 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810 . Accessed 18 Sept 2021.37. Mazereeuw G, et. al. "Effects of omega-3 fatty acids on cognitive performance: a meta-analysis." Neurobiology of Aging. Published 3 Feb 2012 on https://pubmed.ncbi.nlm.nih.gov/22305186/ . Accessed 18 Sept 2021. 38. Lauritzen L, et. al. "DHA Effects in Brain Development and Function." Nutrients. Published 4 Jan 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728620/ . Accessed 18 Sept 2021.39. Vollet K., et. al. "Prenatal fish oil supplementation and early childhood development in the Upstate KIDS Study." Cambridge University Press. Published 24 Apr 2017 on https://www.cambridge.org/core/journals/journal-of-developmental-origins-of-health-and-disease/article/abs/prenatal-fish-oil-supplementation-and-early-childhood-development-in-the-upstate-kids-study/6CDD52B4B7DDA06329A3A8E3ECC93351. Accessed 23 Sept 2021.40. https://www.medicalnewstoday.com/articles/324044#nuts-and-seeds Jan 202041. https://www.medicalnewstoday.com/articles/324044#nuts-and-seeds 2015-2142. https://daringtolivefully.com/grow-new-brain-cells
Learn more
Exercise and the brain: How working out is good for both your mind and body
Fun fact: the brain works just like muscles! You can do a bunch of things like memory exercises to ensure you stay sharp upstairs. But did you know that plain ol' physical activity or just moving around helps improve brain function too? That's not all, physical activity can help develop muscles, maintain skin health, and promote weight loss. Here's a list of things on how exercise can help improve cognitive areas of your brain to staybrain healthy.Exercise benefits your cognitive skillsCognitive skills are brain-based skills that cover things like learning, reasoning, and memory formation. In different situations that people encounter on a daily basis, cognitive skills help a person process information correctly and carry out tasks of varying levels of novelty and difficulty with ease. However, cognitive skills are known to decline with age or can be compromised by other factors such as stress. The benefits of exercise are manifold and can add years to your life (10).Exercise is your best bet to keep these skills sharp, showing the link between exercise and the brain. In one study, doctors learned that physical exercise or activity improves memory and thinking in activities that require more use of these skills, especially among older adults (1). To be more specific, cardio exercises that get your heart pumping and increase heart rate, like brisk walking, cycling, and running, are particularly helpful in slowing down cognitive decline, especially when it is age-related (2).Regular movement reduces stressRegular physical activity can reduce the effects of stress by increasing the production of endorphins or what you might know as one of “the happy hormones (3).” The hormone earned its nickname thanks to two of its main functions: the alleviation of discomfort and its ability to provide a general sense of well-being. If you've ever heard of marathoners talking about experiencing a runner's high, or how any individual who gets regular exercise say they feel better after a workout, those sensations are caused by aerobic activity that stimulates the production of endorphins. Endorphins at their most powerful have even been described as the body's naturally produced painkillers, making them one of the body's first lines of defence against stress (9).Perhaps the biggest benefit of having endorphins regularly flowing through your body is that you become more resilient to negativity. While stress is an unavoidable part of life, what matters is how well we're able to handle it. With endorphin-stimulating exercise, we can remain motivated, focused, and energised regardless of the stressful situations that come our way.Another way we see positive effects of exercise on the brain is when physical activities, especially those involving slow, deliberate, repetitive motions, become meditative and calming. The body is exercised and the mind unwinds in another show of the relationship between exercise and the brain.Physical activity can regulate moodRegular physical activity is an excellent way to lift your mood, highlighting another connection between exercise and the brain. Research has found that exercise can be effective in alleviating mild to moderate cases of mental health issues and other experiences of low mood. Both aerobic exercise and strength training are useful in reducing these mood-related symptoms. While the exact mechanism by which exercise does this has yet to be fully understood, doctors believe that exercise is linked to increased production of serotonin. Similar to endorphins, serotonin regulates our feelings of well-being and happiness (4). Exercise also encourages a brain-derived neurotrophic factor that aids the process of neurogenesis or the process in which fresh brain cells are born. This allows the brain to recover more quickly from stressful events; meaning you could feel down for shorter periods, be able to bounce back faster from emotional stress more quickly, or not be as adversely affected by negative emotions. Additionally, this neurotrophic factor can reduce immune system chemicals that may aggravate the symptoms of mood disorders (4).Being active can reduce inflammationIt's true! Exercising is important in protecting the inner workings of our physical health. While inflammation is an essential part of the body's response to a threat, excessive inflammation can take a toll on the body and the brain. When the body is inflamed, several mechanisms are activated and this may result in neurodegeneration or loss of function of nerve cells (5). It is believed that regular exercise has anti-inflammatory effects. Studies have shown that regular exercise can reduce fat mass and adipose tissue inflammation (6). Done properly and regularly, cardiovascular exercise can reduce markers of systemic inflammation.Regular workouts can change the physical structure of the brainOne of the effects of exercise on the brain is being able to create structural changes in the organ itself. Specifically, exercise can increase the thickness of the cerebral cortex, the outermost layer of the brain, and improve the structure of white matter, the nerve fibres that connect the brain to grey matter (1). This is important because brain tissue is essentially made up of grey matter and white matter; its physical existence would be greatly compromised if either white or gray matter was lacking, or damaged. The volume of grey matter is also believed to be linked to various cognitive abilities. In one study, increases in oxygen uptake that occurs during cardio exercise was linked to increased volume of grey matter (2). Increasing gray matter should matter to you because it's what allows us to control movement, form memories, and regulate our emotions. If these are brain functions you'd like to be able to maintain over time, exercise and the brain is a topic worth exploring.Social interaction and forging bonds with other adults, partaking in hobbies and meaningful activities, managing stress through relaxation techniques are some ways of brain training important for the maintenance of healthy cognition and brain health, and to prevent serious cognitive impairment (11).Combining exercise with supplementation for the brainScience has repeatedly shown the relationship between exercise and the brain. Exercise has many positive effects on the brain, but for those that would like to do more for brain health, you may also want to consider eating a healthy diet that consists of all the important brain-supportive nutrients. Alongside a well-rounded diet, mineral and vitamin supplements can help support the relationship between exercise and the brain. Here are specific supplements you can consider for brain health:Zinc plus copperZinc is an essential mineral that plays an important role in the normal development of the central nervous system (7). The highest concentrations of zinc in the body are found in cells located in the hippocampus, a region of the brain responsible for learning and memory, highlighting the link between zinc and maintaining brain function.IronWith iron playing an important role in oxygen transport, it is no surprise that it is also an essential mineral needed for brain function. It is closely involved in cellular metabolism and neurotransmitter synthesis. Inversely, an iron deficiency is linked with impaired cognitive faculties. *Iron should only be taken if prescribed by your doctor.AstaxanthinStudies suggest that astaxanthin, a lesser-known natural antioxidant and anti-inflammatory agent, has the potential to support cognitive function among ageing individuals. Astaxanthin in supplement form is uniquely designed to support cognitive function.AshwagandhaAshwagandha is an adaptogenic herb that helps the body adapt better to stress and reduces symptoms of stress. Vitable's Ashwagandha also helps reduce symptoms of mild anxiety.MagnesiumMagnesium is involved in several processes at the cellular level that keeps the nervous system performing at its best. It supports nerve conduction, a process where nerves send information to parts of the body and vice versa, and contributes to supporting brain function.B complexThe B group of vitamins are essential in the optimal functioning of the body, including maintaining brain health. Studies suggest a link between cognitive ability and vitamin B levels. Vitables's B complex harnesses the power of each B vitamin to help you manage stress and support brain development and function.Acetyl L-carnitineStudies show that the acetylated and bioavailable form of L-carnitine can improve the cognitive function of individuals facing age-related cognitive issues. Supplementation of ALC has been shown to support the health of the nervous system by maintaining brain health. If you're looking for an ALC supplement, Vitable's ALC helps maintain and support cognitive functions and assist the synthesis of neurotransmitters.Vitamin CBeyond boosting your immunity, vitamin C is being studied for its potential therapeutic roles against neurodegenerative disorders involving high levels of oxidative stress (8). Vitable's Vitamin C Plus is enriched with rosehip to help protect immune cells from toxic compounds which plays a role in boosting the immune system and supporting brain health.Vitamin B12Vitamin B12 maintains brain health. Specifically, this B vitamin has been studied for its contribution to fighting memory loss.Ginkgo and BrahmiGinkgo and Brahmi are two medicinal herbs known for their brain-boosting abilities. They've been part of traditional Chinese and Indian medicinal systems for centuries and have been touted for their abilities to nourish the brain. Vitable harnesses the powerful abilities of these two herbs considered as brain tonics to support overall brain function.Fish oilFish oil contains omega-3 fatty acids that play an important role in the development of the central nervous system as it maintains cell membrane fluidity and enzyme function, among other functions. Vitable's Fish Oil supplement is a concentrated blend of naturally-derived omega-3 fatty acids.While exercise is a powerful way to improve brain health and ward off disease, you may also want to consider a vitamin and mineral supplement to accompany a well-rounded diet.If you're typing personalised vitamin packs in Australia in your search browser, then there's no need to look any further. With Vitable Australia, you can make your own vitamin subscription box containing a wide range of brain-boosting supplements. Vitable offers the best vitamin packs complete with vitamin delivery straight to your doorstep. Find out more about other areas that the above supplements can help you with:Zinc plus copper | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish Oil*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: Cleveland Clinic. (2019). Why Exercise Protects Your Brain's Health (and What Kind Is Best). https://health.clevelandclinic.org/why-exercise-protects-your-brains-health-and-what-kind-is-best/ Accessed September 18, 2021 Mayo Clinic. (2020). Expert Alert: Keep exercising: New study finds it's good for your brain's gray matter. https://newsnetwork.mayoclinic.org/discussion/keep-exercising-new-study-finds-its-good-for-your-brains-gray-matter/ Accessed September 18, 2021 Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed September 18, 2021 BetterHealth. Exercise and mood. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mood Accessed September 18, 2021 National Institutes of Health. (2015). Systemic Inflammation and the Brain: Novel Roles of Genetic, Molecular, and Environmental Cues as Drivers of Neurodegeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313590/ Accessed September 18, 2021 National Institutes of Health. (2011). Exercise, Inflammation and Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320801/ Accessed September 18, 2021 National Institutes of Health. (2013). Zinc in the central nervous system: From molecules to behavior. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757551/ Accessed September 18, 2021 National Institutes of Health. (2009). Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649700/ Accessed September 18, 2021 McGill Office for Science and Security. (2017). What are endorphins? https://www.mcgill.ca/oss/article/you-asked/what-are-endorphins Accessed September 23, 2021. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Oct 2021 https://www.nia.nih.gov/health/cognitive-health-and-older-adults Oct 2020
Learn more
Heart health 101: Best supplements for the heart
Despite its relatively small size, the heart is one the most pivotal organs in sustaining human life. Day after day, the heart pumps blood throughout the body to give your tissue the nutrition and oxygen it needs to function (1). A pretty huge role for something so small!Given its critical role in our biological function, it's important to take the necessary steps to increase the likelihood of a healthy and strong heart. Just like any muscle, you can strengthen your heart through healthy lifestyle choices. However, if you want extra support, you may also want to consider taking vitamins and minerals alongside a healthy lifestyle and diet.Top vitamins for heart healthLet's take a look at the best supplements for the heart that you can conside adding to your daily routiner:AstaxanthinAstaxanthin is a carotenoid pigment with powerful anti-inflammatory properties. The pigment is usually consumed by marine organisms, like salmon, trout, and prawn, which grants their distinct reddish colour. It is also found in yeast, fungi, and other complex plants.Astaxanthin has been shown to relieve inflammation, making it a potential therapeutic agent against cardiovascular complications (2). Studies show that dietary supplementation with astaxanthin has the potential to provide cells with antioxidant protection and reduces the risk of cardiovascular complications (2).MagnesiumMagnesium is a trace mineral that maintains heart health by supporting the relaxation of the vascular smooth muscle cell. Doctors also believe that sufficient magnesium intake may have a protective effect against heart disease. Evidence suggests that a magnesium deficiency might be linked to some cardiovascular diseases (4).Acetyl L-carnitineThe acetylated and bioavailable form of L-carnitine is found in high concentrations in the heart, three times more than that found in muscles, indicating its importance in biological function in this key organ. It is believed that ACL guards against ischemic heart injury by preventing the formation of free radicals in the heart muscle.Fish oilFish oil from fish tissues are excellent sources of omega-3, a type of polyunsaturated fat that can reduce the risk of cardiovascular disease and stroke (3). Salmon, blue mackerel, herring, and canned sardines are good sources of omega-3 (3). When consumed, fish oils activate a series of chemical changes that can reduce inflammation. While inflammation is not necessarily bad, excessive inflammation is often a contributing factor to heart disease.Veg omegaLike fish oil, Vitable's veg omega contains naturally sourced omega-3 fatty acids. Fish is the leading dietary source of omega-3. Adult Australians should eat 2-3 servings of oily fish per week, according to The Heart Foundation (3). If you want to further enhance your heart-healthy diet, you may want to consider including a veg omega supplement in your vitamin subscription.Personalised vitamins for heart healthA healthy heart provides a strong foundation for overall health and wellbeing. As early as now, you can take the necessary steps to care for this key organ so you can experience the most out of life. At Vitable, we offer custom vitamins packs for heart health that can be mixed and matched with daily vitamins based on your health profile. It even comes with a vitamin delivery service to anywhere in Australia too!Find out more about other areas that the above supplements can help you with:Astaxanthin | Magnesium | Acetyl L-carnitine | Fish oil | Veg 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: National Heart, Lung, and Blood Institute. How the heart works. https://www.nhlbi.nih.gov/health-topics/how-heart-works Accessed October 17, 2021 National Institutes of Health. (2011). Astaxanthin: A Potential Therapeutic Agent in Cardiovascular Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083660/ Accessed October 17, 2021 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 October 17, 2021 HealthDirect. Magnesium deficiency. https://www.healthdirect.gov.au/magnesium-deficiency Accessed November 17, 2021
Learn more
Exploring the many benefits of vitamin C for skin
Remember getting sick as a kid and your parents would make sure you were eating enough vitamin C? Vitamin C has long been associated with boosting immunity and protecting us against illnesses. However, medical researchers, healthcare practitioners and even beauty professionals are illuminating a lesser-known health benefit of vitamin C—the support and maintenance of healthy skin.In recent years, vitamin C for skin has sparked a renewed interest among Australians when it comes to wanting to improve and maintain clear skin. This is because vitamin C not only has visible effects on complexion, but also plays a crucial role in physiological processes such as the skin's disease-fighting and wound healing abilities, maintaining elasticity, effective collagen formation, and power to remain resilient against environmental stressors. Studies have consistently reported that vitamin C is found in high concentrations (1) on the inner layers of the skin, and that it protects skin and its efficient functioning as the body's largest organ.The many benefits of vitamin C for skin healthLet's take a look at how exactly vitamin C benefits skin health:Maintains collagen productionVitamin C is a water-soluble nutrient that plays an important role in collagen synthesis and maintenance. Collagen is the body's most abundant protein that makes up most of our skin and bones. This fibre-like collagen strengthens the body's connective tissues, and this is essentially what makes skin elastic and resilient to physical stress. However, as we age, collagen production naturally decreases, causing the skin to lose some of its elasticity. As collagen fibres weaken and the tightly organised network loosens, causing fine lines and wrinkles form (2).Vitamin C enters the picture by serving as a cofactor for amino acids that stabilise the collagen molecule and promote collagen formation. Several studies examining vitamin C benefits support the claim that it can ease signs of ageing on the skin with changes in wrinkle depth (1). This demonstrates the role of vitamin C for skin health and maintenance.Reduces free radicals formed in the bodyVitamin C is also a powerful antioxidant that can help prevent or delay some forms of cell damage. Antioxidants are substances that reduce the effects of free radicals—unstable molecules that damage cells, including skin cells. Free radicals can be the culprit of sunspots or hyperpigmentation (especially on the face), a sensation of tautness, dryness or flaking, and the exacerbation of fine lines. By working on both the inside and outside of cells, vitamin C can reduce or eliminate free radicals in the body, such as those found in the environment or that you are exposed to in the form of ultraviolet (UV) radiation from the sun (1). Doctors have found that one of the many vitamin C benefits is the reduction of oxidative damage. This is further enhanced when vitamin C is paired with vitamin E, another known vitamin for skin health (1).Assists in healing minor skin injuriesWhen there is an injury or a break in the skin, your cells work in an orderly fashion to repair the damage from within. Wound healing is a complex process with three main stages beginning with inflammation, followed by new tissue formation, then ending with remodelling. None of these processes can be efficiently carried out by the body without vitamin C for skin (3).More studies suggest that vitamin C may help increase the proliferation and migration of dermal fibroblasts, contributing to speedier recovery and minimising the risk of scar formation (1). In one study, researchers concluded that supplementation of vitamin C together with vitamin E improved the rate of wound healing in patients that sustained severe burns (1). Since the pace at which vitamin C turns over at the site of injury due to local inflammation and demands of heightened collagen production increases, it is suggested that topical application and increased nutrient intake of vitamin C may be advantageous (1). Given its role in wound healing, you may want to consider vitamin C for skin repair and overall health.Prevents skin disordersWhile doctors have yet to understand the full extent of mechanisms underlying the benefits of vitamin C for skin health, dietary and topical ascorbic acid have been shown to have positive effects on skin cells, especially when it comes to protection against skin ailments. It has been seen that in some cases, there were significantly lower amounts of vitamin C among individuals with skin inflammation in comparison to unaffected individuals (1). According to a study by the National Institutes of Health, patients exhibiting skin ailments had vitamin C plasma levels between 6-31 μmol/L as opposed to the optimal healthy range of more than 60 µM, indicating a possible link between a vitamin deficiency and getting enough vitamin C for skin health (1).Protects against UV damageUV radiation poses a significant risk to skin health. It can inflict damage to components in the skin and alter the structure and function of skin cells. Long-term exposure to UV radiation can even cause premature skin ageing (1), otherwise known as photoageing. This condition is marked by the appearance of wrinkles, hyperpigmentation, and changes in skin integrity (1). Doctors suggest that UV light depletes vitamin C content found in the epidermis, and that vitamin C levels are reportedly lower in individuals with aged or photodamaged skin (1). This assertion is further proof that vitamin C for skin is a worthy area of exploration for those with skin concerns, especially if you wish to be proactive about skin health and take on protective measures before skin is damaged in any way. Considering this, taking additional vitamin C as part of your skin health regimen can help support connective tissue health and formation, and assist in the healing of minor body tissue injuries (1), demonstrating yet again the many benefits of vitamin C on skin health.Vitamin C for skin as a buffer against environmental stressorsWhen it comes to caring for skin health, Australians may neglect the effects of changing weather conditions on skin. Seasonal changes bring with them different environmental factors that affect the skin in different ways, highlighting the necessity of ensuring you get an appropriate intake of vitamin C for skin all throughout the year. For instance, during the summer, with its longer and sunnier days, you are inevitably exposed to more UV light. Though sun exposure in limited amounts has health benefits of its own, too much of it can cause skin problems. Sunburn is a common problem, alongside various forms of skin irritation caused by humidity, constant perspiration, or seasonal allergens. On the other hand, colder months of the year present yet another set of skin stressors. The wintertime can be tough on the skin due to decreased humidity, which in turn results in dry patches, itchiness, flaking, the increase in appearance of fine lines and wrinkles, or even cracks in the skin when it's severely dehydrated. Vitamin C for skin, when taken regularly regardless of season, can help provide the support your skin needs.Ensuring appropriate vitamin C intakeGiven the many benefits of vitamin C for skin health, it's important to know the recommended daily intake of this crucial vitamin. Adults aged 19 years old and above should get 45 mg of vitamin C a day, according to the Australian National Health and Medical Research Council (4).This vitamin is found widely in plenty of fruits and vegetables, like guava, citrus, kiwi, broccoli, and sprouts. In Australia, around 40% of vitamin C is sourced from vegetables and 19% from fruits (4). Getting your daily dose of vitamin C from these food sources is still the best way to meet your vitamin C requirements, however, you can complement a healthy diet with supplementation. This is especially helpful as the reality is that many Australians may not be meeting their recommended vitamin C intake via a balanced and vitamin C-rich diet. Poor lifestyle choices like smoking and alcohol can also decrease levels of vitamin C in the body and affect its absorption. In this case, you can reap vitamin C benefits for skin and overall good health through supplementation. If you would like to benefit from having vitamin C in your daily multivitamin packs, Vitable Australia has you covered. Our Vitamin C Plus supplement is specially formulated with rosehip extract for an antioxidant-rich blend and comes with naturally occurring carotenoids to keep your skin strong and healthy from within. In addition to vitamin C, we offer a multivitamin subscription where you can mix and match tailored vitamins depending on your health and wellness goals. We even take care of vitamin delivery too!Find out more about other supplements that can help you with skin:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | 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: National Institutes of Health. (2017). The Roles of Vitamin C in Skin Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ Accessed October 17, 2021 Harvard School of Public Health. Collagen. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accessed October 17, 2021 National Institutes of Health. (2004). Mechanism of Human Dermal Fibroblast Migration Driven by Type I Collagen and Platelet-derived Growth Factor-BB. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC307548/ Accessed October 17, 2021 National Health and Medical Research Council. Vitamin C. https://www.nrv.gov.au/nutrients/vitamin-c Accessed October 17, 2021
Learn more
