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.
Unbreakable: Stay sturdy and strong with calcium for healthy bones
Sticks and stones may break your bones, but unlikely when fortified with Calcium! This base mineral required to hold up the entire human structure is a foundational nutrient required to keep us all upright and strong through our lifetime.Why take calcium for healthy bones?The human body is a collection of systems, all of which play a role in what makes us that—human. Out of all these systems, there is only one that gives our bodies their form, ultimately helping us stand tall, sit upright, and lay down comfortably: the skeletal system. This system starts out with 270 bones in infancy that fuse into 206 bones in adulthood, eventually composing around 14% of total body weight. Aside from giving the human body its recognisable shape, bones also protect vital organs and other systems; for instance, the rib cage, protects the heart and lungs, the skull houses the brain, the spine gives delicate nerves a main thoroughfare to move through, the pelvic bone cradles the reproductive system, and so much more (1).With the skeletal system playing a vital role in our body, it is critical we care for our bones throughout life. You don't need to wait to become older to make bone health a priority as healthy bones are essential for happy, healthy living at any age. The first step in supporting your skeletal system is by learning all about calcium for healthy bones. Though most adults know the importance of calcium in forming and maintaining strong bones, they may be surprised to learn that this essential mineral is not naturally produced by the body. Calcium for healthy bones is most often consumed by eating enough calcium-dense foods, while those who cannot get their intake from food can rely on their dose from calcium supplements. Regardless of how you ensure your daily calcium needs are met, it's important to learn why your diet or daily vitamin and mineral supplement habits should include calcium for healthy bones. Here we aim to shed light on the concept of calcium for healthy bones in order to encourage Vitable users to better care for their skeletal systems.Importance of calcium and healthy bones In infancy, we're born with more bones in our body because some bones eventually fuse together to create larger and stronger structures as we mature. Without enough calcium for healthy bones at this life stage, this process of fusion may not be completed or it may encounter issues, resulting in bones that are brittle and susceptible to injury (1). Bones are some of our body parts that take quite some time to finish developing. Your bones continue to gain mass until age 21 where they are generally the most dense and at their healthiest (2).However, even those with strong bones in childhood and adulthood will experience changes in their skeletal health as a natural consequence of aging. Despite getting enough calcium in our younger years, bones inevitably lose their density and become more fragile over time. This is why bone-related injuries can pose life-endangering health changes in older adults; bones in advanced age are much less able to fully heal from trauma, potentially affecting other organs, body systems, and processes. Both scenarios demonstrate the importance of calcium for healthy bones. Children need calcium for bones to develop properly as they move into adulthood, whereas older adults need the same to protect them from age-related bone conditions and injuries. But don't be mistaken; even those at the prime of life need calcium for healthy bones just as much as these two vulnerable groups. After all, healthy bones are required for daily activities including walking, standing, sitting, exercising, performing any kind of work activity, and all kinds of leisurely pursuits. Life cannot be lived to the fullest physical capacity with a weak skeletal system, so calcium for healthy bones ought to be a health priority regardless of age. In addition to the benefits provided by calcium for bones, the mineral plays other essential roles too. The body also uses calcium to form and maintain strong teeth and in healthy hair growth help, and it also helps our blood clot, muscles contract, regulate our heart's rhythm, and keeps the nervous system healthy (2). By getting enough of this mineral on a daily basis, our bodies are able to perform several functions and reap many biochemical benefits. Calcium deficiencies can be caused by a lack of calcium for healthy bones It is important to learn how to identify if you suffer from a calcium deficiency, and what you can do about it right away. A deficiency in calcium for healthy bones affects the body in different ways. Without enough calcium in our system needed for several bodily functions to run smoothly, our bodies would have no choice but to extract the mineral from our bones. This in turn, causes our bones to become weak and lose density, often forcibly and prematurely. Signs of compromised bone health may show up as back pain or difficulty maintaining proper posture, losing height at a quicker rate with age, increased proneness to fractures, decreased physical endurance, and a general feeling of chronic tiredness (7). In more severe cases, calcium deficiency has even been found to be associated with psychological illnesses like mood disorders and anxious feelings, as well as with sleep-related issues (2). Addressing a deficiency of calcium for healthy bones Ensuring the body receives sufficient calcium requires you to maintain a well-balanced diet. A well-balanced diet focused on increasing intake of calcium for your healthy bones means, aiming to eat plenty of dairy products, yogurt, and eggs (if this works with your dietary preferences), as well as soybeans and tofu, pumpkin (squash), kale, spinach, mustard leaves, turnip, wild-caught sardines, salmon, almonds, and certain other calcium-fortified foods. Be mindful of your protein and sodium intake too; as it has been suggested that high levels of protein and sodium may stimulate the kidneys to excrete more calcium, worsening a calcium deficiency and neutralising the benefits of eating other calcium-rich foods (3)On the other hand, you may be more interested in exploring other non-food sources of calcium. Though eating healthily is still the best way for the body to get calcium for healthy bones, it's common for some individuals to have diets or health conditions that restrict them from consuming certain types of food. Vegans and vegetarians and those suffering from lactose intolerance or other digestive issues are some groups that may be sensitive to foods containing calcium for healthy bones (3). In this case, calcium supplements are the best alternative.When done properly, supplementation can address gaps left behind by dietary restrictions and ensure that you continue to get the right vitamins and minerals in order to live healthily. Taking calcium supplements for healthy bones Vitable Australia is a vitamin and mineral supplement brand that allows you to explore supplementation safely and sustain healthy habits.Calcium supplements by Vitable, provide several benefits such as the maintenance of bone density and integrity, protection of dental health, support of bone healing and mineralisation. More so, they recommend that calcium supplements be taken alongside Vitamin D supplements as Vitamin D stimulates the body's more efficient absorption and use of calcium (5), while other research has shown that it also reduces the risk of fractures (6).Vitable Australia's mineral and vitamin supplements that include calcium for healthy bones are worth looking into if you're wishing to support or maintain bone health and strength. Vitable Australia's vitamin subscription service allows you to get all of the vitamins and minerals you need according to your health goals. They offer personalised vitamin packs that can be delivered straight to you, making achieving a healthier lifestyle more convenient and attainable for Australians. *Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Better Health Channel. “Bones”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bones. Accessed December 23, 2021.2. Help Guide. “Calcium and bone health”. Help Guide. Published (n.d.) on https://www.helpguide.org/articles/healthy-eating/calcium-and-bone-health.htm. Accessed December 23, 2021.3. NIH Osteoporosis and related bone diseases national resource center. “Calcium and Vitamin D: Important at Every Age”. NIH Osteoporosis and related bone diseases national resource center. Published (n.d.) on https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Accessed December 23, 2021.4. Mayo Clinic Staff. ”Calcium and calcium supplements: Achieving the right balance”. Mayo Clinic Staff. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed December 23, 2021.5. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed December 23, 2021.6. Vitable. “Vitamin D”. Vitable. Published (n.d.) on. Accessed Dhttps://research.get.vitable.com.au/vitamin-d. Accessed December 23, 2021.7. National Library of Medicine. “\What causes bone loss?” Published (n.d.) on https://medlineplus.gov/ency/patientinstructions/000506.htm. Accessed January 2, 2022.
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B Complex for immunity: What you need to know
Keeping your immunity up is essential to ensure you can go about your daily routines without being impacted by illness. Part of maintaining good immune system function is making sure it gets all the nutrients it needs to perform optimally. Among these vital nutrients are the vitamins that make up B complex. Why should you take B complex for immunity? Read on to find out.What is B complex?B complex, or the B group of vitamins, is made up of eight B vitamins that are important for various bodily processes (1).These water-soluble vitamins cannot be stored in the body. This means that we need to regularly replenish our stores of B complex from the foods we eat, or from supplements (2).Activated B complex contains15 mg of Thiamine Hydrochloride (Vit B1), 15 mg Riboflavin (Vit B2), 18 mg Nicotinamide (Vit B3), 45 mg Calcium Pantothenate (Vit B5), 10 mg Pyridoxine Hydrochloride (Vit B6), 0.25 mg Folinic Acid (Vit B9), 0.12 mg Mecobalamin (Vit B12), 25 mg Inositol, & Choline.B complex for immunityCertain B complex vitamins support healthy immune system function in a variety of different ways. A deficiency of vitamin B has also been found to affect immune system processes (1).Folinic acid (Vitamin B9) and vitamin B12 (cyanocobalamin) are important for maintaining optimal activity in immune cells (3). B12 acts as an immunomodulator for cellular immunity (1). Both also support chemical processes which aid in general health and well-being, helping prevent health problems such as systemic and vascular inflammation.Vitamin B6 (pyridoxine) is required in the body to help keep your immune system healthy. Having a healthy immune system helps prevents conditions such as anemia (4). A deficiency of vitamin B6 may result in this condition, which is when the red blood cells become unhealthy and are unable to carry adequate oxygen throughout the body. Insufficient oxygen in the blood affects healthy immune system function.Sources of B vitaminsWe need B complex because it helps maintain and support a healthy immune system, which helps our body function well. Fortunately, the B group of vitamins can be found in many foods. Good sources of vitamin B6 include cereal grains, legumes, and vegetables.B9 can be found in poultry, eggs, and cereals. All bread sold in Australia (except for organic bread) is also fortified with B9 (2).B12 is only found in food from animal sources, such as liver and meat (2). This means that people with vegan diets may need supplements to help them have a healthy immune system.In the event you don't get enough of the B group of vitamins from your diet, try taking supplements to make sure you have the sufficient amount of B complex for immunity.Strengthening your immune systemAlongside eating healthier, and getting supplements for an immunity boost, here are some other ways to strengthen your immune system (5):Get enough sleepGetting enough sleep helps your body in fighting off infection.ExerciseThe body functions optimally with a healthy amount of physical activity. Ten to thirty minutes a day of exercise can help you increase resilience.MeditationTaking a few minutes to center yourself in the present can help lower your heart rate and blood pressure, as well as reduce anxiety. These also help support your immunity.Get your daily vitamin packs from Vitable. Sign up to get your own vitamin subscription box. These monthly packs contain personalised vitamins for your specific health needs. Make use of your vitamin delivery in Australia to get your vitamin packs delivered to your doorstep.*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Vitable. “B Complex”. Vitable. Published n.d. on https://research.get.vitable.com.au/b-complex. Accessed Jan 13 2022. Better Health Channel. "Vitamin B." Better Health Channel. Reviewed May 14 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Jan 13 2022. Mikkelsen, K., Apostolopoulos, V., "Vitamin B12, Folic Acid, and the Immune System". Nutrition and Immunity. Published July 31 2019 on https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6. Accessed Jan 13 2022. Mayo Clinic Staff. "Vitamin B-6". Mayo Clinic. Published Feb 3 2021 on https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. Accessed Jan 13 2022. Cleveland Clinic. "Strengthen Your Immune System With 4 Simple Strategies". Cleveland Clinic. Published April 13 2020 on https://health.clevelandclinic.org/strengthen-your-immune-system-with-simple-strategies/. Accessed Jan 13 2022
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Brain power: How Vitamin B complex helps keep your brain healthy
To maintain good brain health and well being, B complex is the way forward, according to the science. B complex for brain healthThe brain is the body's most complex organ. It serves countless purposes in our survival and well-being, contributing to everything from cognitive processes, memory formation, retention and emotional responses. It would be impossible to go about our lives without a healthy brain, which makes it imperative that we take steps every day to care for it (1).Some of the ways we can keep our brains healthy are through activities like exercising, getting quality sleep, staying mentally active, and having a well-balanced diet (2).Eating the right food can be especially beneficial to brain health as food provides the brain with the essential vitamins and minerals it needs to work efficiently and recover from stress. Vitamin B Complex for brain health (also known as a collection of the core B vitamins) is of particular interest because of its relationship with brain function and the synthesis of neurotransmitters (3). However, because consistently eating a well-rounded diet that contains enough of the B vitamins can be challenging for many Australians, vitamin supplements can be a viable addition to the diet to support you in getting the Vitamin B Complex benefits for brain health that you need. The rest of your body benefits from taking Vitamin B Complex for brain health as well, considering this vitamin is actually a collection of eight B vitamins. Each vitamin serves its own purpose to different organs and body systems. When taken together in a single supplement, the health benefits are manifold as the health mix is more potent, thus doing much more than only delivering one single nutrient to the body at a time.If you're thinking about how you can start taking advantage of Vitamin B Complex for brain health and your overall well-being, read on as we explain it in detail. Breaking down Vitamin B Complex basicsIn order to exploring Vitamin B complex for brain we must first become familiar with the eight individual B vitamins that make up this health cocktail and their unique contributions to our well-being. Thiamin (B1)Thiamine, also known as Vitamin B1, helps convert glucose into energy and has a role in nerve function (4 ).Riboflavin (B2)Riboflavin, or Vitamin B2, is primarily involved in energy production and helps with vision and skin health (4).Niacin (B3)Niacin is essential for the body to convert carbohydrates, fat, and alcohol into energy. It helps maintain skin health and supports the nervous and digestive systems (4).Pantothenic acid (B5)Pantothenic acid helps our body metabolise carbohydrates, fats, proteins and alcohol. It also helps with the production of red blood cells (4).Pyridoxine (B6)Vitamin B6 is required to metabolise proteins and carbohydrates. It also assists with the formation of red blood cells and certain brain chemicals as well, while influencing brain processes and development, immune function and steroid hormone activity (4)Biotin (B7)Biotin, or Vitamin B7, is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis (4).Folinic acid (B9)Folate or folic acid is required to form red blood cells. It also helps with the development of the fetal nervous system, as well as DNA synthesis and cell growth (4). When taken in its activated form, these Vitamin B9 health benefits are made even more potent. Cyanocobalamin (B12)Cyanocobalamin helps break down some fatty acids and amino acids to produce energy. It also helps to produce and maintain the myelin surrounding nerve cells, mental ability, and red blood cell formation (4).Activated Vitamin B complex for the brainVitamin B complex supports brain health, especially vitamins B6, 9 and 12. It has been found that they help break down an amino acid called homocysteine, high levels of which signal increased likelihood of brain diseases (6).It has also been linked to the body's ability to produce brain cells, an essential process that keeps us mentally sharp. More so, the presence of homocysteine suggests a vitamin B deficiency, a condition that can be addressed via supplementation that focuses on getting you enough Vitamin B Complex for brain health (5). Vitamin B7's relationship to brain health has been similarly examined, and it was found that it also contributes to neurotransmitter functioning and ensuring that the brain is able to process nerve signals correctly and respond accordingly (6). In its totality, Vitamin B Complex benefits for the brain include the general maintenance and support of brain health and function. More so, this supplement's activated form comes packed with even more benefits for your whole body. Vitable Australia's Activated B Complex supplement comes in a it's most bioavailable form and aids energy production, supports a healthy immune system, maintains your nervous system health and supports natural liver detoxification processes in the body. Eating your way to brain health with Vitamin B Complex Taking supplements of Vitamin B Complex for brain health can be convenient, however, it's important that you prioritises getting this vitamin by eating healthy wholefoods, too. Supplementation works best when paired with a well-balanced diet. Hence, it's important to learn what kinds of ingredients to always have in your kitchen in order to consume more meals that pack ample amounts of Vitamin B Complex benefits for brain health. Highlighted below are food sources for Vitamins B6, 7, 9, and 12 which have been found to be especially important to brain functioning (4).Food sources for Pyridoxine (B6)Vitamin B6 has many common food sources. If you eat animal proteins, then you've likely consumed it from meals consisting of seafood, fish and shellfish, as well as poultry. It's also possible to adjust your snacking habits to include more wholegrains, nuts or other goodies that incorporate legumes (think healthy veggie chips or baked goods made out of legumes). Collectively, these foods all contain ample amounts of Vitamin B6, a crucial component of Vitamin B Complex for brain health.Food sources for Biotin (B7)Consume more Vitamin B complex that targets the maintenance of brain health by eating more food packed with VItamin B7, more commonly known as Biotin. It can be found in specific cuts of meats and other animal-sourced foods. Having appropriate servings of tendon or liver, or even making an organic broth with bone and cartilage, as they are potent sources of this vitamin. If dietary or lifestyle choices restrict you from consuming animal products, Biotin can also be found in mushrooms, cauliflower, and peanuts.Food sources for folate (B9)Get your Vitamin B9 dose from fresh produce. Green leafy vegetables and citrus fruits are some of your best bets if you want to increase your intake of Vitamin B Complex to support brain health. Eat veggies raw in salads and snacks or incorporate them in main dishes, and eat citrus fruits on their own, juice them, or enjoy recipes for healthy desserts that make use of them. Food Food sources for Cyanocobalamin (B12)Vitamin B12 is most frequently sourced from animal products. Different kinds of animal meats (including organ meats like liver) as well as eggs and dairy products contain high sources of this vitamin. However, vegetarians and vegans may have difficulty getting enough Vitamin B12 through these sources, making Vitamin B Complex for brain health supplements a good alternative. Now that you've been given a preview of the essential functions of several B vitamins that make up Vitamin B Complex for brain health, you can better appreciate the importance of eating healthily and taking supplements for the support and maintenance of brain health and function. Though a well-balanced diet is still the best way to get all the nutrients the brain needs, supplementation may be an option worth exploring. You can ensure that your body and brain gets Vitamin B Complex for brain health with Vitable Australia's Activated Vitamin B Complex supplement. Vitable Australia's vitamin subscription service allows you to get all of the vitamins and minerals you need to your health goals and needs. They offer personalised vitamin packs that can be delivered straight to you, making achieving a healthier lifestyle more convenient and attainable for Australians. *Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. John Hopkins Medicine. “Brain Anatomy and How the Brain Works”.John Hopkins Medicine. Published (n.d.) on https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain. Accessed December 21, 2021.2. Mayo Clinic Health System. “5 tips to keep your brain healthy”. Mayo Clinic Health System. Published (n.d.) on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy. Accessed December 21, 2021.3. Vitable. “Vitamin B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed December 21, 2021.4. Better Health Channel. ”Vitamin B”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b . Accessed December 21, 2021.5. Harvard Health Publishing. “Don't buy into brain health supplements.” Harvard University. Published September 2019. https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements . Accessed January 1, 2022. 6. Nutrients. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review.” US National Library of Medicine National Institutes of Health. Published in January 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ . Accessed January 1, 2022.
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Vegan Omega: The plant-based alternative for bright and healthy eyes
Living in the digital era means that we are connected to our screens during all hours of our waking lives. While this has many conveniences, it does not bode well for our precious eye health.Digital eye strain and other vision problems are commonplace (1), especially as most things that we do in our professional and personal lives require the use of mobile phones, tablets and computers, or televisions. Here we will talk about the basics of our eyes, eye care and eyesight, and what you can do to protect them. Among the many ways you can protect your eyes, one is eating a well-balanced diet and incorporating nutritional supplements. A key supplement you can consider taking for your eye health is omega-3. Learning about eyes and eyesight Your eyes allow you to see and provide you with the visual awareness needed to navigate around your physical surroundings. Of the five basic senses, eyesight proves to be the most important as 80 percent of everything you need to learn to function effectively in the world, is processed by the sense of sight (2). This fascinating function is carried out by a complex system of cells, nerves and tissues that make up the eye:The cornea is the dome-shaped front layer of the eye that bends the light that enters our eye, while the pupil—the black dot in the center of our eye—is where light passes through. It expands when the light is dim, and shrinks when the light is bright (4).The iris, the pigmented part of our eye, is actually a small muscle in itself that controls the pupil's dilating mechanism, as well as the lens that helps process the light that enters our eyes (4).The retina is of great importance as it transforms the light coming through our eyes into electrical signals sent to the brain which are subsequently turned into images of objects and scenes that we recognize (4).Finally, there is the optic nerve that is responsible for transmitting electrical signals from the retina to the brain, and most surprisingly, effects tears. Tears are just as much a part of healthy eyes because tears lubricate eyes and help them focus more efficiently while also protecting them from irritation and infection (4).Research has found that over 13 million Australians have been diagnosed with at least one or more forms of long-term eye impairment (5). This reveals to us how easily we tend to take healthy eyesight for granted, and if compromised in any way, this could have serious implications on our health and quality of life. In the next section, we tackle how to maintain, or improve, eyesight. Promoting eye health Using our eyes during every waking moment, through every day of our lives, puts immeasurable strain on them. Experiencing some degree of wear and tear in our eyes is expected and inevitable of course, but this should certainly not stop us from reducing eyesight stress whenever possible.Eye care need not be a complicated or expensive regimen. What is important is that eyesight health habits are kept consistent and that you are diligent in finding new ways to promote eye health.Get your eyes checkedFollowing a few simple steps such as getting your eyes checked regularly (most frequently once every six months) to determine if your eyes are functioning the way they should, should keep serious issues of the eyes at bay. Like most aspects of health, preventive measures are always better than waiting for a cure. If you're showing physical signs of distress or have severe symptoms of pain don't delay booking a doctor's appointment to get some expert advice.Protective eyewearAnother measure you can take is to wear protective eyewear. Even with 20/20 vision, you can still benefit from glasses that have special lenses specially made to guard you against prolonged screen time or reading. For individuals that engage in activities or have jobs that pose hazards to eyes, always wear prescribed protective gear such as goggles or full face shields to minimise the potential of eye injury (6). Exercise and dietRegular exercise can help prevent a variety of health issues that can lead to vision problems, such as diabetes and high blood pressure (4).The same can be said about employing a well-rounded diet. The kind of food and beverages we consume should ideally be packed with nutrients that our eyes need to function (1). Compared to other organs, the eyes in particular are highly enriched with omega-3 fatty acids, a substance that accounts for over half of the total fat content of the retina. These fatty acids have long been known to provide benefits that protect our eyes, as new studies have found that omega-3 can prevent age-related vision loss (8). It is well worth exploring increased intake of foods high in omega-3, or in other cases, taking dietary accompaniments such as Vitable Australia's veg omega supplements, which contain vegan-friendly omega-3. Taking omega-3 for eyesOmega-3 is a healthy form of fat that is found in select kinds of fish and in some nuts and seeds. Omega-3 is necessary in keeping eyes performing efficiently and resilient to stress (9).Looking more deeply into the science of omega-3 for eye health, we note that docosaxhexaenoic acid, or DHA for short, is considered the most complex form of omega-3. DHA protects us against a slew of diseases, including those that affect our eyes (10). In fact, the retina is mainly composed of DHA, and photoreceptors. These very cells that make vision possible, have more DHA than any other cells in our body (10).The benefits of omega-3 for eye healthTaking enough omega-3 for eye health affords us several benefits. Especially when combined with other health habits that protect our eyes, getting daily omega-3 for eye health can do wonders. A well-rounded lifestyle complemented by omega-3 for eye health means that our eyes may be able to be more resilient towards common stressors such as muscle strain from prolonged screen time, bright lights from gadget use, and even the natural wear and tear that occurs with age (10).It is important to understand that the body cannot produce omega-3 on its own (7). This is why it is reccomended that we eat well in order to consume enough of this nutrient for eye health, or in some cases, take supplements to fill in the gaps.Increasing omega-3 for eyes through diet and supplementation The most practical way to increase Omega-3 for our eyes is through the food we eat (11). As mentioned previously, certain fish species are still the best sources for omega-3 for eyes. However, there are some individuals that may be unable to consume fish for dietary or lifestyle reasons. Vegans, for example, may have difficulty obtaining this nutrient from food sources. They may be limited to very few nuts, seeds, and plant oils. If not regularly eaten alongside other eye health-boosting foods, these plant-based alternatives for omega-3 for eye health may not be sufficient (12).This can lead to deficiency in omega-3 which can heighten risk of eye problems (13). Fortunately, supplementation is another effective way to make sure you receive enough omega-3 for eyes (14). In fact, Vitable Australia's Vegan Omega supplements are now readily available and can be consumed by vegans as well as others. Vegan omega as the best omega-3 for eye health supplementsFlaxseed, walnuts, and algal oil are plant-based alternatives that can be used to produce vegan omega-3 for eye health supplements (15). Algal oil, in particular, is derived from microalgae, which omega-3-rich fish species consume themselves (16). Consider trying out Vitable Australia's vegan omega supplements that are formulated with algal oil and can provide you with your daily dose of omega-3. Vitable Australia is the health service you can consider if you're considering omega-3 for eye health. They can provide you with a supplement subscription that you can customise according to your needs. Their vitamin packs are tailored to provide your body the right nutrients and minerals it needs everyday, and best of all, they're delivered right to your doorstep.! Order your Vitable Australia's personalised vitamin delivery service and more now!*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: American Optometric Association Content Team. “Computer vision syndrome”. American Optometric Association: Aoa.Org. Published December 17, 2007 on https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y. Accessed December 23, 2021. Vision Initiative Content Team. “How your eyes work”. Vision Initiative: Visioninitiative.Org.Au. Published July 2, 2020 on https://www.visioninitiative.org.au/common-eye-conditions/how-your-eyes-work. Accessed December 23, 2021. Better Health Channel Content Team. “Eyes explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published July 12, 2013 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/eyes. Accessed December 23, 2021. Cleveland Clinic Content Team. “Vision”. Cleveland Clinic: My.Clevelandclinic.Org. Published March 4, 2020 on https://my.clevelandclinic.org/health/articles/21204-vision. Accessed December 23, 2021. Australian Institute of Health and Welfare Content Team. “Eye health”. Australian Institute of Health and Welfare: Aihw.Gov.Au. Published February 11, 2021 on https://www.aihw.gov.au/reports/eye-health/eye-health/contents/how-common-is-visual-impairment. Accessed December 23, 2021. Australian Government Department of Health Content Team. “Possible risk factors for eye disease”. Australian Government Department of Health: Health.Gov.Au. Published December 2008 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/ageing-eyehealth-risk-factors.htm~ageing-eyehealth-risk-factors-4.htm~ageing-eyehealth-risk-factors-4-7.htm. Accessed December 23, 2021. Better Health Channel Content Team. “Dietary fat”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils. Accessed December 22, 2021. Harvard Health Publishing Content Team. “Omega-3 for your eyes”. Harvard Health Publishing: Health.Harvard.Edu. Published August 1, 2012 on https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes. Accessed December 23, 2021. Medline Plus Content Team. “Facts about polyunsaturated fats”. Medline Plus: Medlineplus.Gov. Published May 26, 2020 on https://medlineplus.gov/ency/patientinstructions/000747.htm. Accessed December 22, 2021. Fighting Blindness Foundation Content Team. “Can DHA save your vision?”. Fighting Blindness Foundation: Fightingblindness.Org. Published November 29, 2012 on https://www.fightingblindness.org/research/can-dha-save-your-vision-1867. Accessed December 23, 2021. National Institutes of Health Content Team. “Omega-3 Fatty Acids”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published November 21, 2018 on https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Accessed December 23, 2021. Mayo Clinic Content Team. “Omega-3 in fish: How eating fish helps your heart”. Mayo Clinic: Mayoclinic.Org. Published September 28, 2019 on https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614. Accessed December 23, 2021. Zhang, A. C., Singh, S., Craig, J. P., & Downie, L. E. “Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published April 22, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230711/. Accessed December 23, 2021. Lane, K., Derbyshire, E., Li, W., & Brennan, C. “Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of the Literature”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published 2014 on https://pubmed.ncbi.nlm.nih.gov/24261532/. Accessed December 22, 2021. National Institutes of Health Content Team. “Omega-3 Fatty Acids”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published November 21, 2018 on https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Accessed December 23, 2021. Lane, K., Derbyshire, E., Li, W., & Brennan, C. “Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of the Literature”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published 2014 on https://pubmed.ncbi.nlm.nih.gov/24261532/. Accessed December 23, 2021. Bernstein, A. M., Ding, E. L., Willett, W. C., & Rimm, E. B. “A Meta-Analysis Shows That Docosahexaenoic Acid from Algal Oil Reduces Serum Triglycerides and Increases HDL-Cholesterol and LDL-Cholesterol in Persons without Coronary Heart Disease”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published November 23, 2011 on https://pubmed.ncbi.nlm.nih.gov/22113870/. Accessed December 23, 2021.
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Vegan Omega: The plant-based alternative for a healthy heart
Aiming for that century? Keep your ticker ticking longer with Omega-3 for good heart health. Over the years, plant-based diet options have become more accessible, cost-effective, and appealing to people taste buds and lifestyles. Yet the question is how do we make sure our nutritional needs are still met despite giving up animal-based food products? After all, the human body commonly collects the nutrients it needs to thrive from food sources such as animal meats, eggs, dairy, and sometimes even organ meats. These animal products contain many kinds of essential minerals and vitamins that supply our body's systems and organs with substances necessary for optimal functioning. Omega-3 and heart healthOmega-3, in particular, is a common topic of discussion among those who subscribe to a vegan diet. Omega-3 is particularly important to heart health and optimum cardiovascular function. However, it is usually derived from animal sources such as fatty fish. While omega-3 may also be acquired from secondary sources such as select seeds, nuts, and plant oils, the omega-3 content in these may not be as high. The challenge then is how to reap omega-3 benefits for heart health despite eating plant-based foods only. This is a concern that many vegans wish to address, and so we're sharing more on a highly recommended alternative in this article. Vegan Omega-3 supplements, such as those provided by Vitable Australia, may be the solution that vegans, or others who wish to avoid fish oil in their diet, may want to consider. Whether you're transitioning to a vegan diet, a long-time vegan looking to bolster your nutrient intake or simply, one looking for new ways to improve your general well-being through the inclusion of high-quality supplementation, this article provides you with all the pointers you need.Differentiating between types of fatty acidsThere are four kinds of fatty acids however, unlike omega-3, not all fatty acids are good for the body.Saturated fats are sometimes called “bad fats” and can contribute to heightened risk of cardiovascular diseases. These fats can be found in both healthy sources such as dairy products and meats, but also in processed foods and commercial products (1).Trans fats, which tend to behave like saturated fats, are commonly found in processed food (e.g.: crisps, canned goods, “instant” foods, packed and preserved sweets). They heighten the risk of cardiovascular diseases and can often lower the amount of good cholesterol in your body (1).On the other hand, there are monounsaturated fats. These are a healthy type of fat that have been shown to help lower risk of heart disease, improve blood vessels and insulin levels. These are commonly found in olive oil, nuts, and avocados (2).Polyunsaturated fats are other healthy fats that are found in many animal foods such as fish and seafood as well as some nuts and seeds. These fats include omega-3 (3) which supports heart function.Understanding omega-3 fatty acids Before we talk about vegan omega-3 supplementation, it is first important to understand the relationship between omega-3 and heart health. Omega-3 supports cardiovascular system health (5). Having a healthy amount of omega-3 fatty acids can help reduce the risk of long-term illnesses (5). More so, omega-3 has been found to contribute to the maintenance of cardiovascular system health. Especially when paired with other health-protecting habits, the healthy consumption of omega-3 through diet promotes heart health by protecting against the development of triglycerides (a kind of fat) and other harmful deposits in the bloodstream,.Defining heart health The best gauge of a healthy heart is simple: having good cardiovascular health which in turn means the rest of the body is performing as it should. This is because the heart supplies much of the nutrition and oxygen to the cells and tissues that make up every single organ and system within the body (7). This is so that when any one of them stops working the way they should, poor or neglected heart health is often immediately examined as a possible contributor (8). There are also physiological symptoms that you can be on the lookout for that signal positive heart functioning. A generally healthy heart does not cause sensations of pain or discomfort in the chest, difficulty breathing, being fatigued easily, palpitations or irregular heartbeats. A deficiency in omega-3 for heart health may be a contributing factor in instances when you may experience these symptoms, but it's always essential that you consult with your cardiologist for an accurate diagnosis or to address any concerns. More so, your environment, lifestyle choices, and access to wholesome food, all play a role in building heart health (9). It is important to be tuned into your heart health. Some of the many ways you can keep your ticker healthy include, regularly exercising, avoiding or giving up smoking, sleeping enough, eating well, and by making omega-3 for heart health, a mainstay in your diet (5, 10).Omega-3 benefits for the heartOmega-3 and heart health go together. However omega-3 cannot be produced by the body on its own (1). Fish such as salmon, mackerel, tuna, sardines, trout and cod are considered the most potent sources of the nutrient (4). Vegans can turn to certain nuts and seeds for their share of Omega-3. The most practical way to increase the levels of omega-3 for heart health is by adjusting our diets accordingly to include more of the omega-3-rich foods listed above (6). However, not everyone has regular access to these foods best for omega-3 and heart health due to a variety of reasons. Hence, vegan omega-3 supplementation has become a highly recommended alternative. Despite this supplement being vegan, non-vegans can take the supplement as a healthy complement to a diet that includes animal products (6). Omega-3 and heart health: The vegan optionStudies have shown that alternative sources such as flaxseed, walnut, algal oil and echium, a flowering plant whose seeds are processed for their oil, are often used to produce vegan omega-3 (14). And, while we now know that omega-3 is mostly present in many fatty fish, these fish actually build up their own reserves of omega-3 by consuming microalgae, from which algal oil is derived (15). Vitable Australia's omega-3 for heart health comes in the form of Vegan Omega supplements, that are powered by algal oil, making it the perfect vegan choice. If you are looking for a vegan-formulated, convenient, and sustainable way to incorporate omega-3 for heart health in your health regimen, Vitable Australia's Vegan Omega supplements are what you're looking for. Vitable Australia brings you this supplement via its monthly subscription package. They help you reach your daily vitamin needs through custom supplements that allow you to purchase only the kinds of supplements you need, and are delivered right to your doorstep. Get your very own personalised vitamin delivery today!*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: Better Health Channel Content Team. “Dietary fat”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils. Accessed December 21, 2021. Zeratsky, K. “What are MUFAs, and should I include them in my diet?”. Mayo Clinic: Mayoclinic.Org. Published April 28, 2020 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775. Accessed December 21, 2021. Medline Plus Content Team. “Facts about polyunsaturated fats”. Medline Plus: Medlineplus.Gov. Published May 26, 2020 on https://medlineplus.gov/ency/patientinstructions/000747.htm. Accessed December 21, 2021. Mayo Clinic Content Team. “Omega-3 in fish: How eating fish helps your heart”. Mayo Clinic: Mayoclinic.Org. Published September 28, 2019 on https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614. Accessed December 21, 2021. Cleveland Clinic Content Team. “Omega-3 Fatty Acids”. Cleveland Clinic: My.Clevelandclinic.Org. Published January 2, 2019 on https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids. Accessed December 21, 2021. National Institutes of Health Content Team. “Omega-3 Fatty Acids”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published November 21, 2018 on https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Accessed December 21, 2021. Health Direct Content Team. “Heart”. Health Direct: Healthdirect.Gov.Au. Published March 3, 2019 on https://www.healthdirect.gov.au/heart. Accessed December 21, 2021. Government of Western Australia Department of Health Content Team. “How Your Heart Works”. Government of Western Australia Department of Health: Healthywa.Wa.Gov.Au. Published April 18, 2018 on https://www.healthywa.wa.gov.au/Articles/F_I/How-your-heart-works. Accessed December 21, 2021. Lu, Z., Jiang, H. “Healthy heart, happy life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/. Accessed December 21, 2021. Mayo Clinic Content Team. “Strategies to prevent heart disease”. Mayo Clinic: Mayoclinic.Org. Published October 26, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 21, 2021. Swanson, D., Block, R., & Mousa, S. A. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published January 5, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/. Accessed December 21, 2021. Mayo Clinic Content Team. “Triglycerides: Why do they matter?” Mayo Clinic: Mayoclinic.Org. Published on September 29, 2020 on https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186. Accessed December 22, 2021. Taheri, S., Keyvandarian, N., Mortazavi, M., Hosseini, S., & Naini, A. “Effect of Omega-3 fatty acids on blood pressure and serum lipids in continuous ambulatory peritoneal dialysis patients”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published July 2015 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548432/. Accessed December 22, 2021. Lane, K., Derbyshire, E., Li, W., & Brennan, C. “Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of the Literature”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published 2014 on https://pubmed.ncbi.nlm.nih.gov/24261532/. Accessed December 22, 2021. Bernstein, A. M., Ding, E. L., Willett, W. C., & Rimm, E. B. “A Meta-Analysis Shows That Docosahexaenoic Acid from Algal Oil Reduces Serum Triglycerides and Increases HDL-Cholesterol and LDL-Cholesterol in Persons without Coronary Heart Disease”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published November 23, 2011 on https://pubmed.ncbi.nlm.nih.gov/22113870/. Accessed December 22, 2021.
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The benefits of Omega-3 for your brain
How to stay sharp and brainy with Omega-3, you ask? Here's what the experts have to say…The body is able to do so many things and execute various functions at the same time. The sole organ that ensures all this is possible is none other than the brain - the command center, the base of all operations. It performs complex functions, such as thought, recall, movement, and emotion (6).The brain is considered healthy if it can perform all the necessary mental processes for cognition. This includes the ability to learn, make decisions, use language, as well as make and access memories (4).As such, it is important to keep it healthy. One way of doing this is by taking omega-3 for the brain.What is Veg Omega?Veg Omega is a vegan-friendly omega-3 supplement that has naturally sourced omega-3 essential fatty acids. They are ‘essential' as they are vital in nurturing the brain and its many processes.What are Omega-3 Fatty Acids?Omega-3 fatty acids are polyunsaturated acids found either in fish and other seafood or plant-based sources (1). ‘Polyunsaturated' refers to molecules with numerous double or triple bonds and are considered healthier than saturated fats (2).There are three types of omega-3 for the brain: EPA, DHA, and ALA. EPA (eicosapentaenoic acid) is found in fatty fish like salmon, tuna and trout; DHA (docosahexaenoic acid) is found in shellfish like crabs, mussels and oysters; while ALA (alpha-linolenic acid) is obtained from vegetable oils (among other plant sources) like canola and soy (1).How Is Veg Omega Different?The essential fatty acids - like the plant-based ALA (11) - cannot be produced by the body, so it must be taken from other sources. However, those leading vegetarian or vegan lifestyles may find it difficult to find abundant sources of DHA and EPA, which are both animal-derived. Each Veg Omega capsule contains omega-3 triglycerides from algal oil as well as DHA and EPA. It is also gluten- and lactose-free, as well as non-GMO (9).Why Is It Important?These sources of omega-3 for the brain are fats necessary to form neurons (3). The brain is lipid-rich, meaning it is made up of different types of fat, each of which serves a specific role in the structure and function of cell membranes (10).Another study shows us that DHA, among other nutrients, is key in the central nervous system's development. Particularly in foetuses and newborn babies, omega-3 for the brain is received through the diet from the mother while inside the womb and during breastfeeding. These essential fatty acids aid mental development in children as they grow (7).Inversely, in older people, it has been found that low levels of DHA in red blood cells was linked to smaller brain volumes in marked cognitive decline (8).These studies indicate that omega-3 fatty acids maintain brain function and support brain health. Research states that Omega-3 polyunsaturated fatty acids are essential to proper brain structure, function and overall health. As Omega-3's cannot be synthesized by the body, they need to be included in the human diet, particularly from seafood and plant sources. Veg omega from Vitable packs can help to maintain brain function, cardiovascular system health and eye health. This is most convenient for those with vegan or vegetarian lifestyles as well as others.A healthy and balanced diet is crucial to ensure that you're having adequate amounts of omega 3 fatty acids. You might also want to consider Vitable Vitamins. Our vitamins subscription allows you to create your daily vitamins pack based on your needs and preferences. Our service also includes vitamin delivery in Australia to ensure you'll receive your custom vitamin packs right at your doorstep!*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: “7 Things To Know About Omega-3 Fatty Acids”. National Center for Complementary and Integrative Health. Published 15 Dec 2021 on https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids. Accessed on 14 Dec 2021. “Polyunsaturated.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/polyunsaturated. Accessed 14 Dec. 2021. “Omega-3 fats - Good for your heart”. MedlinePlus. Published 30 Nov 2021 on https://medlineplus.gov/ency/patientinstructions/000767.htm. Accessed on 14 Dec 2021. “Fact sheet: What is a Healthy Brain? New Research Explores Perceptions of Cognitive Health Among Diverse Older Adults”. Centers for Disease Control and Prevention. https://www.cdc.gov/aging/pdf/perceptions_of_cog_hlth_factsheet.pdf. Accessed 14 Dec 2021. Innis, SM. “Dietary omega 3 fatty acids and the developing brain”. Brain Research. Published 9 Sep 2008 on 10.1016/j.brainres.2008.08.078. Accessed 14 Dec 2021. Wang, Y, Pan, Y, Li, H. “What is brain health and why is it important?”. British Medical Journal. Published 9 Oct 2020 on https://doi.org/10.1136/bmj.m3683. Accessed 14 Dec 2021. Helland, IB, Smith, L, Saarem, K, Saugstad, OD, Drevon CA. “Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age”. Pediatrics. Published Jan 2003 on 10.1542/peds.111.1.e39. Accessed 15 Dec 2021. Tan, ZS, et. al. “Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging”. Neurology. Published 28 Feb 2012 on 10.1212/WNL.0b013e318249f6a9. Accessed 15 Dec 2021. “Veg Omega”. Vitable. https://www.get.vitable.com.au/products/veg-omega. Accessed 14 Dec 2021. Sinclair, AJ, Begg, D, Mathai M, Weisinger, RS. “Omega 3 fatty acids and the brain: review of studies in depression”. Asia Pacific Journal of Clinical Nutrition. Published 2007 on https://pubmed.ncbi.nlm.nih.gov/17392137/. Accessed 15 Dec 2021. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Responsible Medicine. https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed 15 Dec 2021.
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How to get in your omega-3's when you're vegan
Individuals that live a vegetarian or vegan lifestyle enjoy several health benefits. However, they may struggle with getting the nutrients they need that are traditionally sourced from animal products. One of the most important of these nutrients is omega-3, a type of fatty acid that comes from certain types of fish. A vegetarian or vegan lifestyle shouldn't be a hindrance to getting enough omega-3 in your diet; after all, the nutrient plays a big role in overall well-being. Fortunately, a healthy and convenient alternative now exists to fill in this gap, ensuring that those with dietary or lifestyle restrictions get the omega-3 they need—vegan omega-3! Omega-3 fatty acids, including those that come in the form of vegan omega-3, are important nutrients that support our heart, brain, and eye health. This nutrient's far-reaching effects on our body will hopefully encourage you to learn more about omega-3 fatty acids. This article provides a deep dive into omega-3 fatty acids, their functions, and sources for a fuller appreciation of their role in holistic health.What are omega-3 fatty acids?Fatty acids are found in certain foods that we eat, and sometimes, in the supplements that we ingest. They play crucial roles in many physiological functions, like energy storage and formation of cell structure (2). Fatty acids are classified into four kinds: saturated, monounsaturated, polyunsaturated, and trans fat (3). These classifications differ in structure, as well as how they affect the body (3).Omega-3 fatty acids are under the polyunsaturated classification (along with omega-6). They play significant roles in brain development, cell composition, protecting us from heart inflammation and the risk of serious cardiovascular issues (4, 18). Types of omega-3 fatty acidsThere are several types of omega-3 fatty acids, but some of the common ones are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA). ALA is the precursor of EPA and DHA, which means that the body can convert the former to the latter (5). However, this process may not be efficient as EPA and DHA are also found in different foods and conversion only yields small amounts which does not satisfy the daily recommended intake (6).ALA has anti-inflammatory components and helps in brain development and function (7). EPA and DHA, often called marine omega-3 fatty acids, are important for fetal development, cell membrane formation, and other functions (6). For people who prefer a non-animal-based diet, it's important to find vegan omega-3, considering most sources are fish, seafood, and other animal-derived foods. Sources of omega-3 fatty acidsThe best source of omega-3 is from the food that we eat. Fresh, processed, or cooked, fatty fish, such as salmon, mackerel, herring, and snapper are some of the examples of foods rich in EPA and DHA omega-3 fatty acids (4). Seafood, such as oysters and lobsters, also contain EPA, DHA, and traces of ALA. ALA, on the other hand, is mostly sourced from plant oils, such as canola, linseed, and soybean oils, and from seeds and nuts, like chia seeds and walnuts (4). The 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 acids (1). The recommendation can also increase with pregnancy and lactation. They also mention that the recommended plant-sourced omega-3 intake for Australians is 1 gram per day (1).Alternate sources of omega-3 are fortified foods and supplements. If there are instances where you're unable to consume food with this fatty acid, supplements can easily be bought in stores and online. These can be in a form of fish oil or vegan omega-3, which is made from non-animal-based ingredients.How does omega-3 support the body?Omega-3 fatty acids help the body in various ways. Here are some of their benefits: Heart healthOmega-3 fatty acids are known for their heart-boosting properties. Studies have observed that higher omega-3 intake helps lower the risk of certain heart-related illnesses (8). A 20-year study showed that coronary heart disease mortality was lowered by 50% in people who consumed 30 g of fish daily compared to those who don't have enough fish in their diets (9).Cholesterol is a fatty substance that is either made by the body or absorbed from food. Good cholesterol or high-density lipoprotein (HDL) helps protect people from coronary heart diseases. On the other hand, bad cholesterol or low-density lipoprotein (LDL) can cause clogging of arteries. Omega-3 fatty acid increases the good cholesterol and improves the bad cholesterol content of the body (1).Similar to cholesterol levels, triglycerides are also indicators of good heart health. At adequate levels, our body uses triglycerides for energy and cell metabolism. But, excessive levels of triglycerides are linked to heart diseases.Omega-3 fatty acids (including vegan omega-3) also helps maintain cardiovascular system function, supports brain and eye health, as well as contribute to the maintenance of overall well-being. Cardiovascular functionOmega-3 fatty acids have anti-inflammatory properties, which support heart and cardiovascular health. They help reduce eicosanoids - molecules that are present during inflammation (11). They also lower the levels of prostaglandins, which are substances associated with infection or tissue damage (12).Fatty substances, such as cholesterol, can build up around the body, decreasing the efficiency of different bodily functions. Adding omega-3 in their diet can support eye, brain, and heart health.Brain healthThis nutrient also enhances cognitive function in patients experiencing chronic cases of memory loss. Reports say omega-3 can improve blood flow to the brain, resulting in better cognitive functions (13).Note that these improvements are specific to EPA and DHA omega-3 fatty acids. While food containing fish is the best source of marine omega-3, alternatives, such as fish oil and vegan omega-3 supplements, can also be used.Eye healthOmega-3 fatty acids are found in the cell membrane of the retina, which emphasizes its importance in the development and function of the eyes (5). Deficiency may cause issues in several retinal functions, like rhodopsin regeneration - an important aspect in sending images to the brain (5).Omega-3 fatty acids can contribute to the maintenance of overall eye health, which includes this function. Veg omega: The vegan omega-3 alternativeMost of the sources of omega-3 fatty acids are non-plant-based, except for ALA which can be found in seeds, beans, and nuts. The body can convert ALA into DHA and EPA, but only in small quantities, which may not be enough to cover the recommended daily intake (14).If you want to have adequate ALA, DHA, and EPA, it would be wise to talk to your doctor about omega-3 supplementation. Fish oil supplementation, for instance, may give you the omega-3 you need in a day. However, this may not agree with a vegan or vegetarian lifestyle. For people who prefer to avoid animal-sourced omega-3 supplements, an alternative is Veg Omega from Vitable. What makes it special is that it's vegan and vegetarian-friendly, gluten and lactose-free, and made with non-GMO materials. It's made from algal oil, which makes it different from its fish oil counterpart.Veg Omega can maintain and support: Cardiovascular system health and function Heart health Brain function and health Eye health What makes veg omega different?Veg Omega contains algal oil, which is made from algae containing omega-3. Algal oil has been seen as a promising material for vegan omega-3 supplements as it doesn't deplete fish resources and can be customised to fit people's dietary requirements (15). It also makes sense to use algae for the vegan omega-3 supplement as ultimately, fish also get their omega-3 fatty acids from algae (16). More so, vegan omega-3 supplements may also reduce our risk of exposure to other toxic materials possibly found in certain fish (16).Aside from being vegan, algal oil in Veg Omega also doesn't have the distinct taste of fish oil, which some people do not find pleasing (17).Start a healthy habit with Vegan omega-3 supplementsOmega-3 may primarily be found in fish and other animal-based foods, but Vitable offers a vegan alternative to support your preference and lifestyle. Made from premium ingredients, Veg Omega is a vegan and vegetarian supplement that provides omega-3 fatty acids that your body requires to function optimally. The body needs to have the right amount of nutrients in order to function properly. Get yours through Vitable's vitamin subscription that allows you to choose not just Veg Omega, but also other vitamins from a variety of quality supplements. Based on your needs and goals, create your personalised vitamins pack. Whether you need something for your heart, brain, or eyes, Vitable has something to offer.Each subscription comes in a daily vitamins pack that lasts a month. We also offer a vitamin delivery service, so your custom vitamins are shipped straight to your home. Most of these nutrients are either generated within the body or taken from the foods that we eat.*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: “Fish and Omega-3: Questions and answers for health professionals”. National Heart Foundation of Australia. Published 2015 on https://www.heartfoundation.org.au/getmedia/741b352b-1746-48f4-806a-30f55fddfad2/Health_Professional_QA_Fish_Omega3_Cardiovascular_Health.pdf. Accessed on Dec. 17, 2021 “Fatty Acids”. Nemours Kids Health. Published on https://kidshealth.org/en/parents/fatty-acids.html. Accessed on Dec. 17, 2021 White, B. “Dietary fatty acids”. American family physician. Published Aug. 15, 2009 on https://www.aafp.org/afp/2009/0815/p345.html. Accessed on Dec. 17, 2021 “Omega-3 Fatty Acids”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Aug. 4, 2021 on https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed on Dec. 17, 2021 Higdon, J., Drake, V., Angelo, G., Delage, B., and Jump, D. “Essential Fatty Acids”. Oregon State University: Linus Pauling Institute. Published Jun. 2019 on https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids. Accessed on Dec. 17, 2021 Swanson, D., Block, R., and Mousa, S. "Omega-3 fatty acids EPA and DHA: health benefits throughout life". Advances in nutrition. Published Jan. 2012 on https://doi.org/10.3945/an.111.000893. Accessed on Dec. 17, 2021 Blondeau, N., Lipsky, R., Bourourou, M., Duncan, M., et al. "Alpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic?". BioMed research international. Published Feb. 19, 2015 on https://doi.org/10.1155/2015/519830. Accessed on Dec. 17, 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 on Dec. 17, 2021 Kromhout, D., Bosschieter, E., and de Lezenne 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://doi.org/10.1056/NEJM198505093121901. Accessed on Dec. 17, 2021 Ras, R., Demonty, I., Zebregs, Y., Quadt, J., et al. “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://doi.org/10.3945/jn.114.192229. Accessed on Dec. 17, 2021 Calder P. C., “Omega-3 fatty acids and inflammatory processes”. Nutrients. Published Feb. 20, 2010 on https://doi.org/10.3390/nu2030355. Accessed on Dec. 17, 2021 12 - 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 on Dec. 17, 2021 on https://doi.org/10.1038/tp.2016.29. Accessed on Dec. 17, 2021 "Omega-3 may boost brain health in people with a common heart disease". American Heart Association. Published Nov. 12, 2019 on https://www.heart.org/en/news/2019/11/12/omega-3-may-boost-brain-health-in-people-with-a-common-heart-disease. Accessed on Dec. 17, 2021 "Fats: Total fat & fatty acids". Ministry of Health: National Health and Medical Research Council. Published on Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/fats-total-fat-fatty-acids. Accessed on Dec. 17, 2021 Adarme-Vega, T., Lim, D., Timmins, M., Vernen, F., et al. "Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production". Microbial cell factories. Published Jul. 25, 2012 on https://doi.org/10.1186/1475-2859-11-96. Accessed on Dec. 17, 2021 Harwood J. "Algae: Critical Sources of Very Long-Chain Polyunsaturated Fatty Acids". Biomolecules. Published Nov. 6, 2019 on https://doi.org/10.3390/biom9110708. Accessed on Dec. 17, 2021 Ryan, A., Keske, M, Hoffman, J., and Nelson, E. "Clinical overview of algal-docosahexaenoic acid: effects on triglyceride levels and other cardiovascular risk factors". American journal of therapeutics. Published Apr. 2009 on https://doi.org/10.1097/MJT.0b013e31817fe2be. Accessed on Dec. 17, 2021 Mayo Clinic Staff. “Omega-3 in fish: How eating fish helps your heart.” Mayo Clinic. Published n.d. On https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614#:~:text=Omega%2D3%20fatty%20acids%20are,Decreasing%20triglycerides. Accessed on February 9, 2022.
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Muscle aches wearing you down? Try magnesium night powder for muscles
Did you know that magnesium plays a key role in regulating muscle contractions and relaxing tired, sore muscles?Muscles are important in stabilising and moving the body. They're also helpful to regulate body temperature, keep your blood pumping, and help you do a range of actions, from writing to lifting heavy objects (1). However, many factors can affect muscle health. Muscles can be influenced by weather changes (2), similar to how changes in temperature may affect fluids in the joints (3) which can cause pain (4). Different factors such as poor physical condition, inadequate diet, dehydration or muscle conditions such as injury, fatigue, or overexertion can cause pain and dysfunction of the muscles (6).Let's learn more about the use of magnesium for relaxing muscles and promoting muscle health.How do you avoid muscle injury?There are different ways to prevent muscle injury from occurring. Aside from a regular exercise routine and a proper diet, factors like rehydration, rest and frequent massages can help keep your muscles healthy. Upping your nutritional intake with sufficient supplements, which at times is not provided by a healthy diet, is vital to keep muscles of the body supple. One of the key nutrients known to help maintain and improve muscle health is magnesium. Magnesium is needed for multiple functions in the body, and can be sourced from most foods that we eat. It has a role in transporting calcium and potassium ions in cell membranes which is important to deal with muscle contraction (5). Aside from nourishing food, supplements such as Vitable Magnesium Night Powder helps provide the base requirement of Magnesium to relax muscles.How does magnesium help your muscles?Keeping your muscles healthy isn't just about ensuring your body moves with ease; it is also about moving with little or no pain or strain and incurring fewer injuries (7). It's also important that all involuntary functions of the body are working at optimum by ensuring it gets the proper nutrients.Muscles and nerves work together to create movement. A neuromuscular junction is where these two parts connect and interact; and where neurons send messages to the muscles (8). Magnesium supports healthy neuromuscular function by playing a role in the conduction of nerve impulses and muscle contractions (9). It also helps regulate contractions within the neuromuscular function to prevent unusual reactions, which sometimes causes disorders (10).You can get your recommended daily requirement of magnesium from nuts, seeds, grains, beans, and cereals such as almonds, cashews, oatmeal, bread, rice, and pumpkin seeds (5). Magnesium powder for relaxing muscle cramps can supplement your nutrient consumption to support your overall muscle health.Preventing uncontrollable muscle contractionsMuscles experience different uncontrollable contractions. These can manifest through muscle cramps, spasms and tension which can be caused by different factors.Your body uses magnesium for relaxing muscles (16)Cramps are defined as uncontrollable contractions in the muscles that can be painful and can last for seconds or even longer. Spasms or twitches are involuntary contractions that are shorter and may not cause pain for the person (12). However, these uncontrollable muscle movements can go away without you doing anything (12). Muscle tension on the other hand, happens when the muscles are unable to relax on their own. Prolonged stiffness or tension caused by muscle contraction can also be caused by underlying illnesses or deficiencies in the body (13). One possible cause of muscle tension and contraction is magnesium deficiency (14, 15). This can be prevented with the proper amount of magnesium in the body (5). Magnesium also helps reduce the occurrence of muscle tension or stiffness as it blocks calcium-related contractions (17). Magnesium minimises acetylcholine release from neuromuscular junctions which causes muscle contractions (18). By having fewer uncontrollable contractions, it allows the muscles to be at rest and move only when it's needed.With relaxed muscles, your body feels less fatigued and is able to move the way you want to. It also helps you receive the rest that you need. Vitable Magnesium Night Powder can aid your muscles to maintain and support their relaxed state. Along with exercise and proper nutrition, it helps you improve not just your muscles' condition, but also your overall health and well-being.Magnesium Night Powder: What is it?Vitable Magnesium Night Powder can maintain your muscle health. Packed with premium quality ingredients such as Magnesium Bisglycinate, natural Passionflower extract and Glutamine, it ensures that you're getting the support your muscle health needs. With its refreshing naturally-flavoured Summer Berries, it makes taking magnesium supplements more exciting and delicious. Along with a proper diet, it helps you get the right amount of magnesium your body needs for its everyday function.Get your own Magnesium Night PowderMagnesium is known for lots of health benefits which include reducing muscle cramps and tension. One of the easiest and most refreshing ways to get your magnesium for relaxing muscles is through Vitable Australia's Magnesium Night Powder. This naturally-flavored with Summer Berries powder is being offered as part of the vitamin daily packs which you can customize to fit your needs.Create your own custom vitamin packs from a wide selection of vitamins that support your health goals. With this vitamin subscription, you get to pay only for the ones that you select and have a continuous supply of vitamins for a worry-free healthy habit. Have it delivered to your home with vitamin delivery included in the subscription to make it accessible to you when needed.Find out more about other supplements that can support energy: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: “Bones, muscles and joints”. Health Direct. Published Sep. 2021 on https://www.healthdirect.gov.au/bones-muscles-and-joints. Accessed on Dec. 1, 2021 Timmermans, E., Schaap, L., Herbolsheimer, F., Dennison, E., et al. “The Influence of Weather Conditions on Joint Pain in Older People with Osteoarthritis: Results from the European Project on OsteoArthritis”. The Journal of rheumatology. Published Oct. 2015 on https://doi.org/10.3899/jrheum.141594. Accessed on Dec. 1, 2021 Moghadam, M., Abdel-Sayed, P., Camine, V., and Pioletti, D. “Impact of synovial fluid flow on temperature regulation in knee cartilage”. Journal of biomechanics. Published Jan. 21, 2015 on https://doi.org/10.1016/j.jbiomech.2014.11.008. Accessed on Dec. 1, 2021 Jamison, R., Anderson, K., and Slater, M. “Weather changes and pain: perceived influence of local climate on pain complaint in chronic pain patients”. Pain. Published May 1995 on https://doi.org/10.1016/0304-3959(94)00215-Z. Accessed on Dec. 1, 2021 “Magnesium”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed on Dec. 1, 2021 “Muscle Cramp”. Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscle-cramp. Accessed on Dec. 1, 2021 "Healthy Muscles Matter". National Institute of Arthritis and Musculoskeletal and Skin Diseases. Published Dec. 202 on https://www.niams.nih.gov/health-topics/kids/healthy-muscles. Accessed Dec. 1, 2021 “Neuromuscular system”. Health Direct. Published Apr. 2021 on https://www.healthdirect.gov.au/neuromuscular-system. Accessed on Dec. 1, 2021 Higdon, J., Drake, V., Delage, B., and Volpe, S. “Magnesium”. Oregon State University: Linus Pauling Institute. Published Feb. 2019 on https://lpi.oregonstate.edu/mic/minerals/magnesium. Accessed on Dec. 1, 2021 Kirkland, A., Sarlo, G., and Holton, K. “The Role of Magnesium in Neurological Disorders”. Nutrients. Published Jun. 2018 on https://doi.org/10.3390/nu10060730. Accessed on Dec. 1, 2021 "Magnesium". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/magnesium. Accessed on Dec. 1, 2021 “What Causes Muscle Twitches?”. Nemours KidsHealth: For Teens. Published on https://kidshealth.org/en/teens/twitches.html. Accessed on Dec. 1, 2021 “Spasticity”. John Hopkins Medicine. Published on https://www.hopkinsmedicine.org/health/conditions-and-diseases/spasticity. Accessed on Dec. 1, 2021 Guerrera, M., Volpe, S., and Mao, J. "Therapeutic uses of magnesium". American family physician. Published Jul. 15, 2009 on https://www.aafp.org/afp/2009/0715/p157.html. Accessed on Dec. 1, 2021 Altura, B. and Altura, B. “Tension headaches and muscle tension: is there a role for magnesium?”. Medical hypotheses. Published Dec. 2001 on https://doi.org/10.1054/mehy.2001.1439. Accessed on Dec. 1, 2021 Roffe, C., Sills, S., Crome, P., and Jones, P. "Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps". Medical science monitor. Published May 2002 on https://pubmed.ncbi.nlm.nih.gov/12011773/. Accessed on Dec. 1, 2021 Potter, J., Robertson, S., and Johnson, J. "Magnesium and the regulation of muscle contraction". Federation proceedings. Published Oct. 1981 on https://pubmed.ncbi.nlm.nih.gov/7286246/. Accessed on Dec. 1, 2021 Kercsmar, C. “Chapter 56 - Wheezing in Older Children: Asthma”. Kendig's Disorders of the Respiratory Tract in Children 7th Edition. Published 2006 on https://doi.org/10.1016/B978-0-7216-3695-5.50060-2. Accessed on Dec. 1, 2021
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How to overcome those PMS cramps, naturally
For many women, there are tell-tale signs that their period is on the way. From sudden mood swings to unexplained fatigue, premenstrual syndrome (PMS) is a signal that your period is fast approaching. These symptoms tend to develop in the days leading up to the period and disappear within the few days of the onset.Of the uncomfortable symptoms that come with PMS, PMS cramps are probably the most painful to manage.These cramps can range in intensity: from mild aches that come and go to throbbing and intense pain that keeps you from going about your normal day.So where do these cramps come from? When you have your period, your uterus contracts to expel the lining that has formed over the month. To encourage the shedding of the lining, a hormone-like substance known as prostaglandin triggers the contraction of the uterine muscles, which can result in painful or uncomfortable cramps (1).While most cases of menstrual cramps do not cause medical complications, some can be disruptive enough to interfere with everyday life. You might find yourself forced to opt out of physically demanding activities or taking a leave of absence from work while you manage the pain. But know this, there are practical ways to deal with and minimise the impact of PMS cramps.Exercise DailyWhile it might seem counterintuitive to get moving when you're struggling with menstrual cramps, gentle exercise can be an effective non-drug way to reduce pain, with research showing that women who exercise regularly tend to have less menstrual pain (1). This is because regular physical activity triggers the release of endorphins, which are known as the body's natural painkillers. While you might be tempted to ride out the pain by resting, you can try simple stretches or start with low-impact activities like yoga and walking. It's super important that you don't push your body too hard during your period or push through the pain but rather add soem gentle movement into your day, if you feel you can.Eat HealthilyLike exercise, good nutrition not only promotes your overall well-being but can also reduce the severity of PMS symptoms. During your period, you may want to switch from processed grains to whole-grain varieties (2). Bran and fibre slow the breakdown of starch into glucose hence regulating blood sugar. Additionally fibre lowers cholesterol and prevents the formation of clots. Make room for plenty of fruits and vegetables in your diet. You want to eat lots of leafy greens, like turnip greens, kale and chard which are rich in vitamins that can reduce fatigue (2). Indole-3-carbinol, a chemical in cruciferous vegetables, helps balance estrogen and is an important part of the hormone detoxification process.During your period, you may find yourself craving snacks that give a quick burst of energy and make you feel full. But try to avoid these comfort foods. Instead of snacking on sugary and convenient pastries, have a stockpile of healthy alternatives like low sugar dark chocolate or unsalted nuts. Nuts are rich in omega-3 fatty acids, which you can add to your salads (2).Aim to also eat more complex carbs or foods with three or more natural sugars and rich in fibre (2). Complex carbs with their long chains of three or more natural sugar molecules and fibres, take longer to be released in the bloodstream resulting in only a moderate rise in insulin levels. Foods like sweet potatoes, squash, pumpkin, and unprocessed oats are great for pms cramps. These can stabilise your mood and keep your cravings under control.Refrain from foods high in salt and sugar, as this can cause bloating. Salt can increase blood pressure while sugar tends to increase inflammation in the body which can heighten pms symptoms. Dial down on the alcohol, smoking and caffeine, not just during pms, but through the year as intake of these drinks can not only impair your sleep but affect the levels of your blood sugar. Don't forget to drink plenty of water, at least 64 ounces daily to reduce bloating and support digestion (2).Learn To Manage Stress PositivelyStress plays a vital role in whether you have a healthy menstrual cycle. The physical symptoms of PMS, along with the emotional changes, can cause your stress levels to increase dramatically. You may find yourself more irritable than usual or find it harder to concentrate before or during your period. In turn, stress may increase the severity of PMS symptoms. The stress hormone cortisol can affect the hypothalamus, the part of the brain that regulates your period. In some cases, prolonged stress may result in a late period or stop it entirely. This is a good time to impliment some healthy stress management techniques into your everyday life. It may be impossible to eliminate all stressors from your life, but you can form a healthier response in a way that does not put your health at risk. Look to techniques like meditation or other relaxation techniques, like journaling, breathwork, or yoga. It also helps to form healthy lifestyle habits that can serve as a good foundation for the body to withstand the effects of stress.PMS Nutrition you needStudies suggest that vitamin E, omega 3 fatty acids, vitamin B1, vitamin B6, and magnesium supplements might help with PMS cramps.Fish oil, or oil from fish tissues, contains omega-3, a type of polyunsaturated fat that helps alleviate cramps, headaches, nausea, fatigue and other pms symptoms. Surprisingly, it may also help with gynaecological complaints, like menstrual pain. Fish oil inhibits the synthesis of prostaglandin, the chemical that causes uterine contractions (3). Since our body cannot produce omega 3 on its own, we can obtain it only through food or supplements. Like fish oil, vitamin B6, popularly found in chickpeas, potatoes, tuna, salmon, beef and liver, is also being studied as a potential treatment for PMS symptoms (7). This key vitamin increases serotonin and dopamine levels that may provide relief from common menstrual symptoms, like cramps and bloating.Researchers believe that vitamin B6 deficiency may cause dopamine levels in the kidneys to drop, increasing sodium excretion (4). This series of processes cause water to accumulate in the body and induces swelling that may cause abdominal and chest discomfort (4). In addition to muscle cramps, PMS is sometimes marked by breast tenderness, swelling in the legs, and abdominal bloating.Lastly, magnesium is another supplement used as a supportive treatment for PMS cramps and other related menstrual symptoms. Magnesium can relieve muscle cramps and support muscle relaxation. It's one of the most plentiful minerals in the body that plays a crucial role in more than 300 biochemical processes.If you're not getting enough magnesium from your diet, the neuromuscular system may take a hit. Hypomagnesaemia, the condition of magnesium deficiency, has adverse effects on the neuromuscular system that may include muscle cramps, muscle weakness, tremors, and irregular movements (5). If you're looking for supplements to help support you through symptoms of PMS, look no further than Vitable. We offer a monthly vitamin subscription box where you can mix and match our multivitamin packs depending on your needs and health goals. We even take care of vitamin delivery in Australia for your ultimate convenience. Browse through our offerings today and kickstart your wellness journey with your personal vitamins!*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. Dysmenorrhea. https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea Cleveland Clinic. (2020). 11 Diet Changes That Help You Fight PMS. https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/ National Institutes of Health. (2011). Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/ National Institutes of Health. (2012). Effects of Magnesium and Vitamin B6 on the Severity of Premenstrual Syndrome Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/ National Institutes of Health (2003). Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/ National Institutes of Health. Magnesium in the gynecological practice: a literature review. https://pubmed.ncbi.nlm.nih.gov/28392498/ https://www.healthline.com/health/pms-supplements#calcium Jul 2020
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