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.
How to assemble your personalised vitamin pack for hair health
A healthy head of hair can not only make us feel good, it can also speak volumes about how healthy our bodies are. Consuming a bountiful selection of nutrients can support hair vibrancy, thickness, strength and shine and experiencing deficiencies of certain nutrients can affect hair growth (7), resulting in dry, and dull hair, or excess hair loss.To sustain hair health, our bodies need specific nutrients that support hair growth and strength. While many of these nutrients can come from the food we eat, we may not be able to get sufficient amounts from diet alone. Following this, you may consider taking supplements to support hair health.Daily vitamin subscription to support hair healthHere are some vitamins you can include as part of your vitamin packs in Australia to help keep your hair healthy:CollagenCollagen is a natural protein in the body, and is an integral part of our hair. Its fibre-like structure is used to make connective tissues that are strong and resilient, able to withstand stretching. When your body makes collagen, it combines amino acids, nutrients you get from eating protein-rich foods (1).Derived from sustainably sourced fish, Vitable's dairy-free Collagen Creamer is paired with organic coconut milk and natural vanilla with each serving. It provides the body with a dose of collagen, healthy fats, protein and fibre. Vitable's hydrolysed collagen is easily absorbed by the body and stable in hot temperatures.BiotinThe water soluble vitamin also known as vitamin B7, is an essential cofactor to enzymes in the metabolism of fatty acids, glucose and amino acids and plays a key role in gene expression and cell signaling (2). Biotin also plays a role in the production of keratin, that is part of what makes up the structure of the hair. Studies have found that biotin supplementation improves hair growth and health (6)Vitable's Biotin supports hair strength, thickness and overall health. Capsuled in Australia, and observing TGA standards on quality and safety, this dose delivers only the suitable daily amount as opposed to other megadoses. On top of that, this special tablet is vegan, non-GMO and free of added gluten and lactose.Complete your everyday hair regimen with Vitable vitamins. Our daily vitamin subscription allows you to choose only the custom supplements you need. Give our vitamin packs a shot today and make use of our vitamin delivery service to have them sent right to your doorstep. Biotin | Collagen *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 Channel. “Hair”. BetterHealth Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/hair#normal-hair-growth. Accessed on October 14, 2021. Harvard T.H. Chan School of Public Health. “Collagen”. Harvard T.H. Chan School of Public Health. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed on October 14, 2021. Cleveland Clinic. “The Best Way You Can Get More Collagen”. Cleveland Clinic. Published May 15, 2018 on https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/. Accessed on October 14, 2021. Deepa P. Patel, Shane M. Swink and Leslie Castelo-Soccio. “A Review of the Use of Biotin for Hair Loss”. NCBI. Published April 27, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/. Accessed on October 14, 2021. Hind M. Almohanna, Azhar A. Ahmed, John P. Tsatalis, and Antonella Tosti. “The Role of Vitamins and Minerals in Hair Loss: A Review”. Published December 13, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/. Accessed on October 14, 2021. Vitable. “Biotin”. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed on October 17, 2021. The Trichological Society. "Nutrition and Hair Health". Published n.d. On https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-healt. Accessed on October 17, 2921.
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How to repair damaged hair from hair dyes and salon treatments gone wrong
When we go for regular colouring sessions or other salon treatments, we always go in hoping it will be the best experience possible for our hair. However, repeated and harsh chemical treatments and exposure to poor quality products can gradually weaken strands of hair or irritate the scalp, resulting in visibly unhealthy hair. In the long run, chemical treatments can lead to hair loss or difficult-to-treat damage, leading regular salon goers to seek professional advice for how to repair damaged hair. To help address this, special hair supplements formulated to aid unhealthy hair return to its former glory are readily available. Though often an overlooked option when finding ways for how to care for damaged hair, hair supplements can help protect as well as repair unhealthy hair when taken alongside a healthy diet.How chemical treatments can damage hairIt might be a lot of fun to change hair colour every few months or explore other salon chemical treatments like perming, straightening, and bleaching, but be cautioned about the lesser-known risks of these services. There are chemicals found in hair dyes, hair tints, and bleaches that may disrupt the body's natural hormone levels (1). Though your hair may not appear as unhealthy hair after your first few trips to the salon, damage may accumulate over time and cause bigger, more expensive problems later on. Heat damage through heat styling often makes hair prone to breakage. Serums for heat protection are helpful for the protection of both the hair and scalp. Warm olive oil and coconut oil massages, avoiding combing wet hair, the occasional hair masks, leave in conditioner are good for most hair types.Hair problems and other health risks posed by chemical treatmentsHair, regardless of texture, is sensitive to chemical treatments. To better appreciate this, it helps to learn that each hair shaft is composed of a structural protein known as keratin. In turn, the keratin is made up of an outer layer, or the cuticle, and inner layers, namely, the cortex and medulla. When you undergo chemical treatments, the cuticle layers may break (2). If the cuticle degenerates and the cortex layers are exposed, it may result in hair fibre fracture which then appears as visibly unhealthy hair (2). It is usually at this stage, when hair has already been extensively exposed to chemicals, that salon regulars realize the true extent of their hair issues and scramble for ways of how to repair damaged hair. For some individuals, unhealthy hair is the least of their worries. Take a 2019 study where researchers discovered a link between hair dye and a chronic disease (1). Participants who used permanent hair dye at least once in the year leading up to the study faced a 9% higher risk of developing the disease than women who didn't use hair dyes. While the findings are varied based on different products with different formulations, it may be worth doing greater research into the chemicals that go into your favourite hair dyes.How to repair damaged hair with nutrientsDespite the damage your hair has undergone, you can take simple steps to breathe life back into unhealthy hair. You can start by switching to healthier colouring alternatives, going to the salon less often, or even adjusting your diet to include foods packed with nutrients that can address the problem of unhealthy hair. On top of these suggestions, you may also want to consider adding vitamins and mineral supplements that provide the support that your hair needs to recover. If you've ever wondered about how to repair damaged hair, this list of supplements can help you answer that question:ZincZinc is an essential trace material that plays an important role in the formation of collagen, which is necessary for hair health. The body cannot produce zinc on its own; it can only be obtained through food (3) or supplements. While zinc is found in meat products, some individuals, like vegans, may be susceptible to zinc deficiency. Zinc deficiency has been linked not only to hair loss but also too brittle hair and slow hair growth. If you're wondering how to repair damaged hair, zinc is a good place to start.CranberryCranberry is a powerful antioxidant that contains compounds that support hair health by helping in repairing unhealthy hair. At Vitable, our cranberry formula harnesses the ability of vitamin C and silica to support and maintain hair health. Vitamin C and silica supports collagen synthesis, which is important for hair strength and health (5, 6). If you're looking for ways on how to repair damaged hair, consider adding cranberry to your daily vitamin pack. Collagen creamerCollagen is the most abundant protein in the body that strengthens the skin, blood vessels, and tissues. But as we age, our body makes less collagen, which could mean that its ability to support hair health is compromised (4).Vitable's bioactive collagen creamer stimulates the cells to produce more collagen, keeping the hair in good shape.BiotinBiotin is a water-soluble vitamin that plays a role in the production of keratin, the main structural protein making up your hair. Studies suggest that taking biotin supplements can improve hair growth in sparse areas of the scalp. Conversely, biotin deficiency has been linked to hair loss. Vitable's biotin supplement is specially crafted to support hair health and maintain hair strength and thickness. If your hair has lost life due to chemical-based treatments, biotin can be a useful addition to your vitamin regimen.Taking vitamin and mineral supplements can optimise the effects of your healthy lifestyle choices. Paired with a balanced diet and lifestyle, these hair-specific nutrients can restore your hair to its former glory. At Vitable, we offer daily vitamin subscription packs to keep your hair strong and healthy from within. Mix and match custom supplements like zinc, cranberry, collagen, and biotin depending on your needs and health goals. We even take care of vitamin delivery! Find out more about other areas that the above supplements can help you with:Zinc with copper | Biotin | Cranberry | Collagen*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: Harvard Health Publishing. (2020). Are your personal care products putting your health at risk? https://www.health.harvard.edu/womens-health/toxic-beauty Accessed October 03, 2021 National Institutes of Health. (2015). Hair Cosmetics: An Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4387693/ Accessed October 03, 2021 Healthdirect. Zinc and your health. https://www.healthdirect.gov.au/zinc Accessed October 03, 2021 Harvard School of Public Health. Collagen. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accessed October 03, 2021 Vitable. Vitamin C Plus. https://research.get.vitable.com.au/vitamin-c-plus Accessed October 16, 2021. de Araujo, L., et. al. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/. Accessed October 03, 2021
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What Is REM Sleep & How To Get More Of It
Do you know what REM sleep is? Or what healthy bedtime habits you should have to ensure a good night's sleep? Let's uncover everything you need to know about REM sleep together, so you feel energised from a good night's sleep every day.
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Hair, skin, and nails: How they are connected and supplements that support their health
Skin is the body's largest organ (1). Whilst hair and nails are often considered for their cosmetic purpose, their bodily purpose and connection to our skin are more than skin-deep. Let's take a look at the connection between hair, skin, and nails in more detail.SkinAside from protecting our muscles, bones, nerves, and blood vessels, our skin also stops harmful microorganisms and material from entering our bodies. It acts as the body's first line of defense, and prevents the loss of life-sustaining fluids like blood and water (2). Our skin is made up of three layers. The epidermis is the tough, outer layer. The various cells located here give our skin their particular colouring, help protect our body against infection, and produce keratin, a basic component of hair, skin, and nails. The dermis, or second layer, contains connective tissue, nerve endings, hair follicles, and sweat glands. Thirdly, the subcutaneous fat layer which contains a network of collagen and fat cells. This layer helps conserve the body's heat and protects the body from further injury by acting as a shock absorber (3).HairThe hair on your head isn't just there just there to embrace the latest hairstyles. Generally speaking, our hair keeps us warm by preserving heat in our bodies. The hair in our nose, ears, and around the eyes also protect these sensitive areas from dust and other small particles from getting in. Eyebrows and eyelashes, in particular, protect our eyes by decreasing the amount of light and particles that go into them. NailsIt might not seem like it, but our nails grow out from the deep folds of skin at our fingers and toes. Our fingernails and toenails support the sensitive tips of our fingers and toes (4). Nails are useful in helping us pick up objects, scratch an itch, or untie a knot.The connection among hair, skin, and nailsThe trifecta of skin, hair and nails form a comprehensive first line of defense for our body against any outside harm. In addition, keratin is a key component in our hair and nails (5). A process called keratinization forms our hairs and nails as they push out from under the skin. Following this, a lot of the same nutrients that protect our skin are also needed to protect our hair and nails.Healthy hair, skin, and nails through supplementsWhile taking in nutrients primarily happens through a healthy diet, you may not always get the vitamins and minerals you need from food alone. Taking supplements is another way to ensure that you can assist your hair, skin, and nail health by helping incorporate important nutrients. Some of the vitamins and minerals that you can consider to support hair, skin, and nail health include:CollagenA protein that is essential in giving structure to the skin, hair, nails, bones, ligaments and cartilage. Collagen supplementation may improve elasticity in the skin, support hydration, and maintain collagen formation (13).BiotinBiotin plays a role in maintaining the state of vitamins and minerals in the body. Because of this, it helps improve hair health, nail strength, and skin health (14).ZincZinc supports collagen formation and health, allowing it to support skin health, and strong nails and hair.AstaxanthinA potent, natural antioxidant that supports collagen formation and elasticity for healthy hair, skin, and nails.Vitamin CAn abundance of vitamin C is found in the epidermis and dermis (15). It plays an important role in collagen formation and health, which is necessary for healthy hair, skin, and nails.B complexB vitamins play a role in protein synthesis in the body, maintaining the state of minerals in the body which are crucial for hair, skin and nails, as well as supporting skin health.CranberryCranberry supplement supports collagen formation and supports the state of vitamins in the body. It also maintains skin health and aids in skin repair and regeneration.Vitable Australia offers a premium vitamin subscription service in Australia. Visit our website to create a customised vitamin plan that supports your skin, hair and nail health. And with our vitamin delivery service, you can easily have your daily vitamin packs delivered right to your doorstep!Find out more about other areas that the above supplements can help you with:Collagen | Biotin | Zinc | Astaxanthin | Vitamin C | B complex | Cranberry*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 Human Genome Research Institute. "Organ".National Human Genome Research Institute. Published (n.d.) on https://www.genome.gov/genetics-glossary/Organ . Accessed 1 November 2021 Rady Children's Hospital San Diego. "Body Basics: Skin, Hair, and Nails". Rady Children's Hospital San Diego. Published (n.d.) on https://www.rchsd.org/health-articles/skin-hair-and-nails/ . Accessed 2 November 2021 Stanford Children's Health. "Anatomy of the Skin". Stanford Children's Health. Published (n.d.) on https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336 . Accessed 2 November 2021. Better Health. "Nails - fingernail and toenail problems". Better Health. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems . Accessed 2 November 2021. Riley, Jan. "The Keratin Trilogy: Skin, Hair and Nails". Ausmed. Published 12 November 2015 on https://www.ausmed.com/cpd/articles/what-is-keratin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. NIH News in Health. "Keep Your Skin Healthy: Protecting Your Outer Self". National Institutes of Health. Published November 2015 on https://newsinhealth.nih.gov/2015/11/keep-your-skin-healthy . Accessed 2 November 2021. American Academy of Dermatology. "10 Skin Care Secrets for Healthier-Looking Skin". American Academy of Dermatology. Published (n.d.) on https://www.aad.org/public/everyday-care/skin-care-secrets/routine/healthier-looking-skin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Vitable. “Collagen”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/collagen. Accessed 14 November 2021. Vitable. “Biotin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed 14 November 2021. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed 14 November 2021. Tri-City Medical Center. " B Vitamins: Your Secret to Good Skin Health". Tri-City Medical Center. Published (n.d.) on https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/. Accessed 14 November 2021.
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Personalised daily vitamins to increase your antioxidant intake
You might often hear the common trope ‘vitamins are just expensive urine'. We're here to share the good news and debunk the myth, because in fact, good quality vitamins and supplements are not just expensive urine. There is extensive evidence to show that vitamins provide additional support in many areas of health. Read on to learn more about why your vitamins are not a waste of your hard earned money. But first, what are vitamins?Vitamins are organic compounds that the body uses to carry out everyday functions (1). In order to thrive, run, jump, exercise, be creative, sleep, work and laugh we need adequate vitamin intake. The tricky bit? Vitamins and nutrients can only be obtained from food, supplementation or sunlight as the human body is unable to produce them on its own. Vitamins, especially water-soluble ones, require regular replenishmentVitamins are classified as either water or fat-soluble. Water-soluble vitamins, like vitamin C and B complex, cannot be stored by the body since they dissolve in water. On the other hand, fat-soluble vitamins, like vitamins A, D, E, and K, that dissolve in fat tend to accumulate in the body. These vitamins can be stored in the liver and body fat for a long time unlike their water-soluble counterparts (2). Since any excess is passed through urine, water-soluble vitamins require regular replenishment. While it's possible for your diet to provide all the nutrients your body needs, there could be many instances where your food choices do not always align with your vitamin requirements. So, do we need vitamins?Most often, yes! It's quite uncommon for Australians to consistently eat a balanced diet with plenty of fruits and vegetables, while incorporating all the necessary micronutrients. According to the Australian Bureau of Statistics, only one in 13 adults eat enough fruits and vegetables, while 94% of children do not have enough vegetables in their diet (3).Since it may not be possible to get all the key vitamins and minerals from food alone, taking vitamin supplements to address any deficiencies may be worth considering. This applies even more so for water-soluble vitamins that do not get stored in the body. Vitamin C or ascorbic acid, for instance, is one of the body's most important water-soluble antioxidant substances. Given its role in strengthening the body's immune defenses and neutralising free radicals, it's crucial that we prioritise replenishing it frequently. While vitamins can help with dietary deficiencies, that doesn't mean that they are a replacement for a balanced diet. Vitamins tend to work best when they are paired with a healthy and varied diet that features items from the five food groups: vegetables and legumes; fruits; grains and cereals; lean meat, poultry, fish, eggs, beans, tofu, nuts, and seeds; and milk, cheese, and yoghurt (4).Why do vitamins make my urine yellow?People commonly use the argument that “vitamins are just expensive urine” when they notice a fluorescent yellow colour after taking their B vitamins. This is not a cause for concern, or an indication of vitamins not being absorbed. One of the eight key B vitamins is riboflavin, which is a nutrient that helps the body metabolise fats, proteins and carbohydrates into glucose for energy. However, it also has a yellow-green fluorescent pigment, which is what causes the bright yellow urine. Fortunately, this isn't a sign of wasted vitamins, it just means your body is absorbing riboflavin as it should!To truly understand how vitamins are not flushed directly through the body, it's important to identify the purpose of urine. Urine accumulates in the kidneys once the body has finished purifying the blood. Nutrients must still run through the human body and essential nutrients will be assimilated prior to excretion. Vitamin deficiencies may occurAnother counterargument to the “vitamins are just expensive urine” view is that some individuals struggle with vitamin deficiencies due to gaps in their diet or poor lifestyle choices. According to the Australian Health Survey, 73% of females and 51% of males aged two years and above did not meet calcium requirements from the food they eat (5). Calcium is an essential mineral making up our bones and teeth. Without enough calcium, the bones can weaken and become susceptible to fractures.And even if you meticulously follow a balanced diet, vitamin deficiencies may still occur at certain stages of life. Pregnant women, for one, are at risk of vitamin deficiencies since they have to support the growing nutrient requirements of their baby (6).Without these critical micronutrients, the capacity of the mother to sustain the pregnancy may be put at risk. The same can be said for the fetus who requires micronutrients for sound and healthy organ development (6) For instance, deficiencies in folate, might affect normal fertilisation and embryo development (6). Similarly, a deficiency in vitamin E, zinc, copper, and iodine may be linked with early reproductive failure and miscarriage (6). In these situations, vitamins are not just expensive urine. According to the Nutrient Reference Values (NRV) for Australia and New Zealand, the aforementioned vitamins are recommended as additional supplements (7).Pregnant women in particular may benefit from folate supplements to reduce the risk of their baby developing neural tube defects (8). Also known as folic acid, folate is a vitamin under the B family that plays an important role in the fetus development, specifically the neural tube that would later become the brain, spinal cord, and supporting bones. Taking folate before conception and during the first weeks of pregnancy has been shown to prevent seven out of ten cases of neural tube defects9. If you're planning a pregnancy, Better Health Channel by the State Government of Victoria recommends consuming more folate early on since the neural tube forms and closes in the first four to six weeks of pregnancy (9). More often than not, by the time women suspect they're pregnant, the window to consume more folate for healthy fetal development may have already passed (9).Who's at risk of vitamin deficiency?In addition to pregnant and breastfeeding women, other individuals who may be at risk of vitamin or mineral deficiency (2) include: People who smoke or drink heavily People on strict diets Vegetarians Women with heavy periods People with food allergies People with pre-existing conditions that prevent proper nutrient absorption Given the possibility that you may not always get the vitamins and minerals you need from your diet, it's now easier to see why the argument “a multivitamin is just expensive urine” is not always accurate! It's always important to consider the person's unique situation and health factors to see if they would benefit from supplementation. Always speak to your doctor if you're considering supplementation. Vitamins and supplements can provide targeted health support and optimise the effects of positive lifestyle choices. If you want to move even further on the path to good health, you may want to consider supplementation. Vitable offers custom vitamin packs in Australia. These personalised vitamins can be tailored to your unique health goals and needs. For your vitamin subscription, you can mix and match multivitamin packs depending on what you need. We even have vitamin delivery covered!Check out our vitamin selection right here.References: Harvard School of Public Health. Vitamins and minerals. https://www.hsph.harvard.edu/nutritionsource/vitamins/ Accessed November 07 2021 Better Health. Vitamins and minerals. https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals Accessed November 07 2021 Australian Department of Health. Food and nutrition. https://www.health.gov.au/health-topics/food-and-nutrition Accessed November 07 2021 Healthdirect. A balanced diet. https://www.healthdirect.gov.au/balanced-diet Accessed November 07 2021 Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release Accessed November 07 2021 National Institutes of Health. (2016). Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927329/ Accessed November 07 2021 Nutrient Reference Values for Australia and New Zealand. https://www.nrv.gov.au/nutrients Accessed December 14, 2021 Better Health. Vitamins - common misconceptions. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamins-common-misconceptions Accessed November 07 2021 Better Health. Folate for pregnant women. https://www.betterhealth.vic.gov.au/health/healthyliving/folate-for-pregnant-women Accessed November 07 2021
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Vitamins for nail health: Tips on creating a vitamin plan to support healthy nails
Whilst nail aesthetics have become an element of a beauty ritual for many, their functional role in health and wellbeing is often forgotten about. Nails protect the skin on your toes and fingers, as well as helping you perform basic activities such as scratching a surface or holding an item more tightly. But did you know, nails are an indicator of health in the body? Any unusual characteristics of certain parts of the nail may mean something's going on inside the body. These unusual characteristics show up as nail discoloration, unevenness, and brittleness (1). Other factors such as extreme weather can also cause nails to be brittle and split (2).To help maintain nail health, we need to be conscious of how we can take care of them from the inside out. Aside from clipping nails properly, moisturising, and practicing proper hygiene (1), it's also good to support nail health from the inside. Nutrients provide the body with what it needs to minimise deficiencies and boost bodily functions to prevent illnesses and infections. Here are some tips on how to make a vitamin plan for your nails.Make an assessment of your bodyThe first step to maintaining nail health is to conduct your own assessment. Do you see any unusual growth, colour, or structure in your nails (3)? Do they crack or chip more often, or are they sensitive to touch in certain parts? Answering these questions may point out what your body is experiencing.If these symptoms are present, speak to your healthcare professional to help understand their causes and impacts, as well as work out next steps. This is particularly important if symptoms persist, and you require additional tests to confirm your condition.Get to know some of the nutrients for nail healthAfter the assessment, it's good to know what possible actions you can do to support healthy nails. Adding exercise and a proper diet are some of the basic steps which can kickstart your healthy lifestyle. For your vitamin plan, it's about choosing the nutrients that help support nail health.Some of the sources of vitamins and minerals that help nail health are iron, cranberry, collagen, and biotin. Let's look at the science behind these nutrients to understand why they're good for your nails:IronIron is an essential mineral for various functions like energy production, oxygen transport, and others (4). It supports nail health by playing a role in collagen formation.Iron deficiency results in spoon nails, which occur when the nails arch inwards and become brittle (5). To maintain nail health, at least 8 mg/day of iron is recommended for daily intake (6). Foods like lean meat and seafood, nuts, beans, and fortified food have high amounts of iron which you can add to your diet.*Iron should only be taken if prescribed by your doctor.CranberryCranberries contain silicic acid which supports nail health. A study showed that continuous intake improved brittle nails and strengthened them (7). Another study saw that silicic acid also helps in the maintenance of the nail's connective to keep it healthy (8).Vitamin C which is also present in cranberries enables nail health by supporting collagen formation which is essential for nail formation to keep it strong (9). Vitamin C deficiency also shows signs of nail brittleness (10).CollagenCollagen is one of the key components of nails. Patients who have taken collagen supplements have seen increased nail growth, fewer broken nails, and improved brittle nail conditions (12). Meats with connective tissue in them like brisket and chuck steak are rich in collagen, as well as bone broth (13). It can be sourced from supplements or increased intake of collagen production boosting food like meat, dairy, nuts, and seeds (13).BiotinLastly, biotin or vitamin B7 is one of the recommended nutrients for brittle nails (14). Multiple studies have proven that patients improved their brittle nails through the use of biotin supplements (15, 16). Aside from its help with nail health, it's present in fatty acid, glucose, and amino acid metabolism and cell signaling and its deficiency can cause nail brittleness (17). Foods like animal organs, eggs, seeds, and nuts are good sources of biotin and 30 micrograms/day of it is recommended (18).Put together your own vitamin planThe next step to maintain and support your nail health is to find the best way to get the vitamins that you need. It is always best to get the vitamins that you need from your diet, but in cases where you can't get all the nutrients you need from diet, supplements can help support your intake.Eating healthy and choosing the right supplements for your vitamin plan can help you improve your nail health.Vitable offers custom supplements to fit your needs and lifestyle. Choose from a selection of supplements to support not only nail health but also areas of health. Your daily vitamin packs contain only the vitamins that you need that come with vitamin delivery services to anywhere in Australia.Find out more about other areas that the above supplements can help you with:Iron | Cranberry | Collagen | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Nails - fingernail and toenail problems". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems. Accessed Oct. 27, 2021 Farran, L., Ennos, A., and Eichhorn, S. "The effect of humidity on the fracture properties of human fingernails". The Journal of experimental biology. Published Dec. 2008 on https://journals.biologists.com/jeb/article/211/23/3677/17955/The-effect-of-humidity-on-the-fracture-properties. Accessed Oct. 27, 2021 Singal, A., and Arora, R. "Nail as a window of systemic diseases". Indian dermatology online journal. Published Apr. 2015 on https://www.idoj.in/article.asp?issn=2229-5178;year=2015;volume=6;issue=2;spage=67;epage=74;aulast=Singal. Accessed Oct. 27, 2021 “Iron”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed Oct. 27, 2021 Higdon, J., Drake, V., Delage, B., and Wessling-Resnick, M. “Iron”. Oregon State University: Linus Pauling Institute. Published May. 2016 on https://lpi.oregonstate.edu/mic/minerals/iron. Accessed Oct. 27, 2021 "Iron". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/iron. Accessed Oct. 27, 2021 Lassus A. "Colloidal silicic acid for oral and topical treatment of aged skin, fragile hair and brittle nails in females". The Journal of international medical research. Published Aug. 1993 on https://journals.sagepub.com/doi/10.1177/030006059302100406. Accessed Oct. 27, 2021 Barel, A., Calomme, M., Timchenko, A., De Paepe, K., Demeester, N., Rogiers, V., Clarys, P., and Vanden Berghe, D. "Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin". Archives of dermatological research. Published Oct. 26, 2005 on https://link.springer.com/article/10.1007%2Fs00403-005-0584-6. Accessed Oct. 27, 2021 Pullar, J., Carr, A., and Vissers, M. "The Roles of Vitamin C in Skin Health". Nutrients. Published Aug. 12, 2017 on https://www.mdpi.com/2072-6643/9/8/866. Accessed Oct. 27, 2021 Maxfield, L., Crane, J. "Vitamin C Deficiency". StatPearls. Published Jan. 2021 on https://www.ncbi.nlm.nih.gov/books/NBK493187/. Accessed Oct. 27, 2021 "Vitamin C". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/vitamin-c. Accessed Oct. 27, 2021 Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., and Oesser, S. "Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails". Journal of cosmetic dermatology. Publishe Dec. 2017 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12393. Accessed Oct. 27, 2021 "Collagen". Harvard T.H Chan School of Public Health: The Nutritional Source. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed Oct. 27, 2021 "Fingernails: Do's and don'ts for healthy nails". Mayo Clinic: Adult Health. Published Oct. 16, 2021 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/nails/art-20044954. Accessed Oct. 27, 2021 Hochman, L., Scher, R., and Meyerson, M. "Brittle nails: response to daily biotin supplementation". Cutis. Published Apr. 1993 on https://pubmed.ncbi.nlm.nih.gov/8477615/. Accessed Oct. 27, 2021 Colombo, V., Gerber, F., Bronhofer, M., and Floersheim, G. "Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy". Journal of the American Academy of Dermatology. Published Dec. 1990 on https://linkinghub.elsevier.com/retrieve/pii/019096229070345I. Accessed Oct. 27, 2021 “Biotin”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Oct. 27, 2021 "Biotin". Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients/biotin. Accessed Oct. 27, 2021
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What happens if you don't get enough sleep? Sleep deprivation effects and top tips for quality sleep
Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives (1). Today, we understand that our brains remain active during sleep, and that sleep is essential to forming memories, and keeping our brains healthy. Read on to learn more about sleep, sleep deprivation effects, and what you can do to get optimal rest.How sleep worksThere are four stages of sleep, divided into two categories; REM (rapid eye movement) and non-REM.Stage 1 non-REM sleep is the lightest stage as the body's muscles and breathing activity start to relax. During stage 2 non-REM sleep, you enter deeper sleep and your body's heart rate and temperature drop. Considered the deepest stage of sleep, stage 3 non-REM has the greatest arousal threshold. If someone is awoken during this stage, they will experience a phase of mental fogginess and have moderately impaired have mental performance for 30 minutes to an hour (2).Stage 4, also known as REM (rapid eye movement) is when brain activity peaks during sleep. During this time, most of the body, except the eyes and breathing muscles experience temporary paralysis. Although dreams can happen during any stage, the most intense dreaming takes place during REM sleep. The REM sleep stage is believed to be essential for the brain in enhancing learning and memory (4).How the body regulates sleepThe body has two biological mechanisms that tell the body it needs to sleep. Circadian rhythms control your timing of sleep and cause you to be sleepy at night as well as your tendency to wake in the morning without an alarm, in tune with your body clock (5). This is best described by the feeling of increased energy in the morning while under the daylight and sleepiness at night especially after we turn the lights off.Sleep-wake homeostasis is the body's internal sleep tracker. The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation (6).Adults are recommended to get at least seven hours of sleep (7). But besides the number of hours, there are also other factors that affect our sleep quality. Poor sleep quality leads to easily interrupted sleep and fatigue while awake. Sleep deprivation effects can be caused by bad sleeping habits or even sleep disorders. For the latter, seeking medical treatment may be helpful.Sleep deprivation effectsAccording to the Sleep Health Foundation, four out of ten Australian adults experience poor sleeping quality (13). Loss of sleep may result in the following:Reduced mental performanceNot getting enough or good quality sleep can lead to experiencing problems like grogginess, tiredness, and reduced mental performance.Health concernsPoor sleeping habits can negatively impact blood pressure, cardiovascular health, and blood sugar levels. Inadequate sleep can also result in psychological conditions.Workplace problemsIn the workplace, sleep deprivation may result in loss of productivity due to fatigue. It may even lead to absenteeism, as a worker has to take time off to recover from poor sleep habits (13). Another possible result is workplace injuries due to the lack of focus that arises from less sleep (13).Tips on how to sleep betterCreate a relaxing bedtime environmentStress during bedtime can come from several sources and encourage the heart rate and blood pressure to increase (7). Try taking a warm bath an hour or two before bed. When you wake, make sure to get some natural light in your room to tell your body clock: it's time to wake. This will also tell your brain to hold off on producing melatonin until it gets darker and it's time to sleep again. Always remember that consistency is the key.Exercise regularlyThe connection between sleep and exercise has been well studied over the years. Major sleep deprivation effects can be mitigated with regular exercise that promotes better sleep quality and even increase the amount of time a person sleeps (8).Opt for supplementationYou can ensure the body receives sufficient nutrients through a well-balanced and healthy diet plan. Supplementation can help you achieve your daily requirements of these nutrients when paired with a well-rounded diet. Ashwagandha has been used in Ayurvedic (Indian) and Chinese medicine as a natural remedy for sleep, stress and overall vitality.Ashwagandha's herbal substance aids in reducing the time taken to sleep and promotes better sleep quality. It naturally contains alkaloids that act as a sedative and help in reducing sleep deprivation effects.Ashwagandha also contains the active sleep-inducing component triethylene glycol in its leaves. This component was seen to induce significant non-REM sleep, as well as slight changes to REM sleep (14).Vitable Australia's Ashwagandha only uses high quality plant extracts, made using gentle solvents. Take the expert quiz and learn how ashwagandha can support your sleep as part of your Vitable custom supplements. What's better, our services also come with vitamin delivery where you can get your vitamin packs anywhere in Australia.*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 Sleep Association. What is Sleep and Why is It Important? Published on https://www.sleepassociation.org/about-sleep/what-is-sleep/. Accessed Oct 27, 2021. Aakash K. Patel, Vamsi Reddy, John F. Araujo. Physiology, Sleep Stages. NCBI. Updated April 22, 2022 on https://www.ncbi.nlm.nih.gov/books/NBK526132/. Accessed Oct 27, 2021. Eric Suni, John DeBanto. How Sleep Works. Sleep Foundation. Updated Oct 23, 2020 on https://www.sleepfoundation.org/how-sleep-works. Accessed Oct 27, 2021. Division of Sleep Medicine at Harvard Medical School. Sleep, Learning and Memory. Published Dec 18, 2007 on http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory. Accessed Oct 27, 2021. NIH. Brain Basics: Understanding Sleep. Published on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep. Accessed Oct 27, 2021. NIH. Brain Basics: Understanding Sleep. Published on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep. Accessed Oct 27, 2021. Centers for Disease Control and Prevention. How Much Sleep Do I Need? Published on https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. Accessed Oct 27, 2021. Danielle Pacheco. “Exercise and Sleep”. Sleep Foundation. Published Jan 22, 2021 on https://www.sleepfoundation.org/physical-activity/exercise-and-sleep. Accessed on Oct 27, 2021. Mayo Clinic. Sleep Disorders. Published on https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018. Accessed Oct 27, 2021. Sleep.Org. How Sleep Works. Published Mar 12, 2021 on https://www.sleep.org/how-sleep-works/. Accessed Oct13, 2021. Christopher E. Kline, Ph.D. “The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement”. National Center for Biotechnology Information. Published Nov1, 2015 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/. Accessed on Oct 27, 2021. Kumar, A., Kalonia, H.. Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice. Indian Journal of experimental biology, Published 2017 on https://www.ncbi.nlm.nih.gov/pubmed/17585686. Accessed Oct 27, 2021 Sleep Health Foundation. Asleep on the job: Costs of inadequate sleep in Australia. Published August 2017 on https://www.sleephealthfoundation.org.au/files/Asleep_on_the_job/Asleep_on_the_Job_SHF_report-WEB_small.pdf. Accessed November 1, 2021 Kumar, A., Kalonia, H. Effects of Withania somnifera on Sleep-Wake cycle in Sleep-Disturbed Rats: Possible GABAergic Mechanism. Published November 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040882/ . Accessed Nov 24, 2021
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5 Yoga Poses to Help Digestion & Gut Health
Who knew yoga could actually be good for digestion problems? We're mind blown too. Discover all the poses that can help and start improving your digestive health today.
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Protecting your eyes: Simple tips to improve eye health
Our eyes allow us to interact and access the world around us through sight, allowing us to see shapes and colours that form our perception of the world (1).Our eyes are made up of a complicated network of layers of cells. They consist of parts that are visible such as the iris, pupil and conjunctiva, and parts that cannot be readily seen such as the retina and the optic nerve (2).This complicated system is responsible for picking up light and converting it into neurons that are sent to the brain for visual recognition (2). Keeping your eyes healthy can help you maintain your vision and quality of sight.Simple steps to keep your eyes healthyExercise and staying physically active can help improve eye health, effectively lowering the risk of health problems that can cause vision problems (3). Avoiding activities such as excessive smoking and drinking can also lower the risk of eye damage (3).Make sure your eyes are always protected, especially in dusty and airborne debris-prone areas such as construction sites, or looking at your computer screen each day (4). Protecting your eyes from harmful sun and ultraviolet (UV) rays is also important: wear sunglasses with good UV protection (4).Lastly, eating a well-balanced diet which includes nutrients that play a critical role in protecting and maintaining our eye health is important. Make sure you incorporate foods such as fruits, vegetables, legumes, lean meats, dairy, fish and nuts into your diet, as they are a good source of these vitamins and minerals (5).You may also consider boosting your diet with a personalised vitamin pack which can help ensure that you receive sufficient nutrients to support healthy eyes.Personalised vitamins packs to support eye healthLet's take a look at the kind of supplements that can support eye health when paired alongside a well-rounded and healthy diet:ZincZinc is an element that is part of various bodily processes and cell metabolism in the body. It plays an integral role in maintaining eye health as it is present in high concentrations in our retina (6). The body cannot produce zinc and must be consumed through foods such as meat, fish, poultry, cereals and dairy foods (7).Whilst a zinc deficiency can lead to a number of ocular problems (6), zinc supplements can be a good idea to add to your daily vitamins to help support eye health.AstaxanthinAstaxanthin is a bright red carotenoid found in foods such as salmon, shrimp and crab. It is known for its antioxidant abilities, and the promotion and protection of healthy eye functions (8).Adding astaxanthin supplements can help support eye macula and retina health, plus relieve visual fatigue.Vegan omegaVegan omega is an alternate source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, edamame, among other sources (10). Benefits of omega-3 fatty acids include boosted support for eye health through DHA, or Docosahexaeonic acid, which helps improve your vision. DHA is one of the most complex forms of omega-3 and is difficult to consume in sufficient amounts due to its limited sources (11).Adding vegan omega-3 supplements to your daily vitamin plan can maintain and support eye health. Vitable Australia can help you build your personalised vitamin pack with custom supplements tailored to your needs. When paired with a healthy diet, a monthly vitamin subscription can help keep you on track as you keep your eyes and your vision protected. Vitamin delivery is available as well: enjoy the best vitamin packs from the comfort of your own home! Find out more about other areas that the above supplements can help you with:Zinc | Astaxanthin | 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: Health Direct Content Team. “Eyes”. Health Direct: Healthdirect.Gov.Au. Published January 2020 on https://www.healthdirect.gov.au/eyes. Accessed November 8, 2021. Department of Health Content Team. “How the eye works”. 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-4-2.htm. Accessed November 8, 2021. National Eye Institute Content Team. “Keep Your Eyes Healthy”. National Eye Institute: Nei.Nih.Gov. Published May 19, 2021 on https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published 2021 on https://www.healthdirect.gov.au/eye-care. Accessed November 8, 2021. Johnson, & Rasmussen, H. “Nutrients for the aging eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 19, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/. Accessed November 8, 2021. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. “Zinc and the Eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 20, 2001 on https://pubmed.ncbi.nlm.nih.gov/11349933/. Accessed November 8, 2021. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published March 2021 on https://www.healthdirect.gov.au/zinc. Accessed November 8, 2021. Abdel-Aal, E. S., Akhtar, H., Zaheer, K., & Ali, R. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 9, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/. Accessed November 7, 2021. Mark, TSO., Tim-Tak, LAM. “Method of retarding and ameliorating central nervous system and eye damage”. Published October 27, 1994 on https://europepmc.org/article/PAT/US5527533. Accessed November 7, 2021. Physicians Committee for Responsible Medicine Content Team. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Reponsible Medicine: Pcrm.Org. Published September 4, 2020 on https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed November 8, 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 November 8, 2021
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