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.
The top vitamins and minerals for a healthy liver
The liver serves so many important functions in the body. It's responsible for clearing out toxins, getting rid of old blood cells, and producing bile for our digestive system. It's a fundamental organ that can dramatically impact our overall health, so it's only natural that we want our liver to remain in tip-top shape throughout our lives. In order to protect the liver, there are some basic steps to take like getting quality rest, and exercising daily. It's also crucial to pay attention to the nutrients we put into our bodies. You can also pair supplementation with a well-balanced diet to support your liver health. Here are some options you can consider as part of that plan:Daily vitamins for liver healthMagnesiumThis essential mineral is an important factor in so many of our bodily functions. Magnesium supplements contribute to energy production, muscle support, nervous system health, and cardiovascular health. What's more, research has shown then people with low levels of magnesium are prone to liver dysfunction (2).B complexB complex actually refers to the whole host of B-vitamins that our body absorbs for multiple processes and bodily functions. B-vitamins are crucial for our nervous system and immune system health. B complex also helps out in energy production and stress management. This daily vitamin supports liver health (3). Consult with your doctor first before taking B complex vitamins.Vitamin CAlso known as ascorbic acid, vitamin C is a water-soluble vitamin that helps in various body processes. Some of the benefits of vitamin C include antioxidant formation, energy support, and collagen formation. Additionally, this daily vitamin also greatly supports our immune system by helping in the production of white blood cells. White blood cells are responsible for defending our bodies against foreign invaders that seek to do it harm.Vitamin C supplementation also promotes improved liver health, having a positive modulatory effect on the function of the liver (6). An increased intake in vitamin C can help support gut-liver functions, as well as support optimal day-to-day liver function (4, 5).CurcuminCommonly found in turmeric, curcumin is known for its anti-inflammatory properties. Additionally, curcumin is also beneficial in improving joint health and lowering oxidative stress. Research suggests that the intake of curcumin can protect against liver problems (7). Since your liver is responsible for flushing out toxins, it receives the most risk of damage by these toxins.This list is by no means exhaustive. There are other vitamins and minerals that can support liver health. As always, make sure to consult your doctor before opting for any supplements or medication.Vitable offers the personalised vitamins in Australia that can cater to liver health when paired alongside a healthy and well-balanced diet. We have vitamin subscription and vitamin delivery services to ensure that you get your daily dose of healthy micronutrients. Sign up now and build your daily vitamin packs that fit for your daily needs.Find out more about other areas that the above supplements can help you with:Magnesium | B complex | Vitamin C | Curcumin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Liver (2021), Accessed on 11/21/2021 on https://my.clevelandclinic.org/health/articles/21481-liver Magnesium and Liver Disease (2019), Accessed on 11/21/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861788/ B-Complex Vitamins in Liver Disease of the Alcoholic (1965), Accessed on 11/21/2021 on https://pubmed.ncbi.nlm.nih.gov/14278632/ The Relationship between Vitamin C Status, Gut-Liver Axis, and Metabolic Syndrome https://www.sciencedirect.com/science/article/pii/S2213231718309480 Vitamin C and Vitamin E in the Prevention of Non-alcoholic Fatty Liver Disease in Choline Deficient Diet Fed Rats (2003), Accessed on 11/21/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC270010/ Effects of Oral Vitamin C Supplementation on Liver Health and Associated Parameters in Patients With Non-Alcoholic Fatty Liver Disease: A Randomized Clinical Trial (Sept 2021), Accessed on 01/11/2022 on https://www.frontiersin.org/articles/10.3389/fnut.2021.745609/full Buonomo, A., et. al., The role of curcumin in liver diseases. Archives of Medical Science (June 2019). Accessed on 12/2/2021 on https://www.archivesofmedicalscience.com/The-role-of-curcumin-in-liver-diseases,78816,0,2.html
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Top tips on managing family stress
We often think about stress as an internal, individual experience. However, stress can be a shared experience too, especially when it affects those closest to us such as our family. One study on the subject matter has indeed revealed the existence of a concept known as family stress. It frames family stress as the experience of change within close family ties; that is, though change is inevitable and sometimes necessary within the nuclear family, change can be difficult and problematic. There can be positive change—such as milestones reached by different family members, marriages, or the welcome arrival of grandchildren—but there can be turbulent change right alongside this, like separations, illnesses, death, or other unforeseen challenges. Family stress can be a product of the latter (1). As tough as family stress can be to work through, here are effective ways to healthily address and manage family stress. Let's find out more.Managing your own family stressCoping with stress at home on top of your everyday stress at work or at school can be tough. It's necessary to equip the family with the right tools to find the causes of family stress.If you are under duress at home and are trying to figure out how to deal with it, here are some things that you can begin looking into: Know your own stress cues. Learn how to recognise the way you react to and handle stress, and pay attention to how others around you do as well. This can help you be more sensitive to the way you and the people around you respond to specific situations (2). Engage in open and healthy communication. Having regular conversations can help a family build the right support system that enables them to work together on better understanding their stressors as a unit (3). Keep healthy. Prepare your mind and your body to withstand stress and help you cope. A healthy combination of physical activity, good quality sleep, and a healthy diet can give the family more endurance when it comes to dealing with issues that cause stress (2). These steps take consistency and practice. They are effective methods to boost your health and prepare yourself for dealing with family stress - giving you more time to focus on improving your relationship with loved ones.Vitamins and minerals for stressVitamins and minerals play an important part in your overall well-being and should be obtained from a healthy and well-rounded diet. You can consider supplementation alongside a healthy diet to ensure you receive these nutrients sufficiently on a daily basis. Here are some options you can consider as part of your supplementation plan:AshwagandhaAshwagandha is an Ayurvedic herb traditionally used in India to help relieve symptoms of stress (4). Ashwagandha supplements can help enhance how the body adapts to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (5).MagnesiumMagnesium is a naturally produced mineral in our body that is essential in many enzyme systems in our body. It is also responsible for the production of energy (6). Adding magnesium supplements to your diet can support in moderating your stress levels by providing sufficient energy to perform workouts (7).Vitamin B complexIf you're dealing with family stress, you can certainly consider adding vitamin B complex to your diet. B complex is a group of eight water-soluble vitamins that are involved in metabolism (8). Vitamin B complex aids the reduction of stress and fatigue in your body, leading to boosted healthy stress responses in our body (9).CalciumCalcium is an essential element that is part of various bodily functions such as the growth of our bones. Deficiency in calcium in our body can result in compounding effects of stress (10).Vitamin B12Another vitamin you can consider is B12, or cobalamin, which is involved in producing the body's red blood cells, processing food to energy, and keeping our nervous systems healthy (11). Adding vitamin B12 supplements can boost your body's stress response.Ginkgo BrahmiGinkgo and Brahmi can help you with family stress management as both have been used in traditional medicine for thousands of years (12). They are known to help with mild anxiety and improve the body's reaction to stress, and promote stress relief (13). You can't choose the type of family stress that comes your way. However, you can choose to lead a healthier, more open relationship with the people you love. Conflicts may arise here and there, but family stress can be manageable with the right methods in place.Support stress management today with a vitamin subscription tailor made just for you! Vitable offers vitamin delivery services to anywhere in Australia that can be paired alongside a healthy and well-rounded diet. Meet your daily vitamin needs and targets from the comfort of your own home.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B Complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: National Ag Safety Database Content Team. “From Family Stress to Family Strengths”. Health Direct: Healthdirect.Gov.Au. Published on https://nasdonline.org/1449/d001249/from-family-stress-to-family-strengths.html. Accessed November 21, 2021. Tiret, H. & Knurek, S. “Strategies to cope with family stress”. Michigan State University: Can.Msu.Edu. Published May 26, 2020 on https://www.canr.msu.edu/news/strategies_to_cope_with_family_stress. Accessed November 21, 2021. American Psychological Association Content Team. “Managing stress for a healthy family”. American Psychological Association: Apa.Org. Published October 18, 2019 on https://www.apa.org/topics/stress/managing-healthy-family. Accessed November 21, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed November 21, 2021. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 21, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 21, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 21, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 21, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 22, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 22, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 22, 2021 Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 22, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Science Direct: Sciencedirect.Com. Published on https://www.sciencedirect.com/science/article/abs/pii/S1043661805001659?via%3Dihub. Accessed November 22, 2021
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4 tips to manage everyday stress triggers
Stress triggersEvery one of us has dealt with some level of stress in our lives. Most of the stress that we experience comes from triggers that appear in our everyday lives. Triggers come in many forms, but some of the common ones include: Major life changes Environment Unpredictable events Workplace Social Traumatic events It may be difficult for us to completely avoid some of these events, such as school, work, or personal reasons, therefore it is important that we learn to manage them. So, whether you are experiencing some of these stress triggers because of work, school, family, or other personal reasons - it's important that we try to manage them.Stress management tipsStress doesn't just affect our mental and emotional health, but it can have effects on our physical body as well. Here are some of the ways that you can practice effective stress relief and stress management.Learn how to relax with breathingIf you find yourself feeling overwhelmed, worried, or under a lot of pressure, breathing exercises can help. They're a great way to relax and keep your head clear of the negative thoughts that may be clouding your mind (1). You can practise deep breathing by going to a quiet place where you can focus on your breathing. A simple breathing exercise with a regular rhythm to help you calm down can go something like this (2): Breathe in through your nose and inhale until your lungs are filled. Put your hands on your stomach when you do this, and feel your hands ascend and descend. Inhale slowly and regularly, counting 1 to 5. Exhale slowly, counting 1 to 5. Imagine the stress going away as you do this. Repeat this exercise until you feel calm. Exercise the stress awayThere's a reason why it's common to hear that exercise is a great method for stress relief. Exercise is known to make our bodies produce endorphins, the chemical that helps relieve stress and pain naturally. Now, this doesn't mean that you need to do excessive amounts of exercise to produce endorphins. Doing something as simple as aerobics, jogging, yoga, or Tai Chi can help you with endorphin production (3).Avoid unhealthy habitsOver the years, many of us have learned how to deal with stress in many different ways. Some of the most common ways people have learned to “destress” is by consuming alcohol and using tobacco/nicotine products. However excessive consumption of alcohol may lead to more stress as it can cause health issues (3). Using tobacco/nicotine products may appear to be a temporary stress reliever for many, but it's important to remember that these products can cause some serious health issues with breathing and blood flow down the road (3).Support stress management with supplementationA healthy and well-rounded diet can ensure that your body receives important nutrients to help it function. Supplementing your diet with the right minerals and vitamins can be helpful in cases where you are unable to meet your recommended daily intake.Here are the essential vitamins and minerals that you can consider as part of your daily supplementation plan:AshwagandhaAshwagandha is a herb that supports a healthy stress response in the body. It has been shown to safely and effectively improve a stress response in the body (4).MagnesiumBeing stressed increases the body's need for magnesium (5). Magnesium is needed by the body for hundreds of biochemical processes. The hormones that are released in response to stress can also lead to a decrease in magnesium in the body.B complexB vitamins help maintain a healthy nervous system which in return assists with stress management and mood (6).CalciumCalcium helps to initiate muscle contraction - specifically the regulation of heart muscle contractions (7). Stronger heart muscles enable us to exercise and work out more effectively, allowing us to better engage in this stress-busting activity.Vitamin B12Just like calcium, vitamin B12 can help with healthy stress release via exercise. This is because Vitamin B12 helps produce energy for the body that it needs when performing any kind of physical activity such as exercise. Like other B vitamins, vitamin B12 helps transform the food you eat into energy (8).Ginkgo BrahmiGinkgo and Brahmi enhance the body's adaptation to stress and helps relieve symptoms of stress (9). Gingko helps reduce stress and mild anxiety, and Brahmi shows to help with the normalisation of stress induced changes in regions of the brain (9).Facing stress will always be a part of our lives, but just because it's always there, it doesn't mean that we can't take the right measures to manage it. By practicing some of the healthy stress management tips given; and supplementing your healthy diet with the minerals and vitamins needed to fight stress - you can find yourself in a better position to handle stress. To get started on creating your own daily vitamin packs for stress, you can count on Vitable Australia's vitamin subscription service to help you out with just that! Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B Complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. “Stress Management”. Mayo Clinic. Published (n.d) on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151. Accessed November 22, 2021. Health Direct. “Relaxation techniques for stress relief”. Health Direct. Published (n.d) on https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief. Accessed November 22, 2021. Cleveland Clinic. “Stress: 10 Ways to Ease Stress”. Cleveland Clinic. Published (n.d.) on https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress. Accessed November 22, 2021. Vitable. “Ashwagandha”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed November 22, 2021. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed November 22, 2021. Vitable. “B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed November 22, 2021. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed November 22, 2021. Vitable. “B-12”. Vitable. Published (n.d.). On https://research.get.vitable.com.au/vitamin-b12. Accessed January 6, 2022. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed November 22, 2021.
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Supporting your exercise routine with astaxanthin
Getting in your daily exercise, in whatever form you prefer, could lead to many benefits such as better cardiovascular health, immune system health, and much more. Of course, maintaining a regular exercise regime can be tricky as there are often many factors that how consistent we are with sticking to our exercise regimen. When it comes to falling off the wagon, generally injuries and fatigue can be big catalysts that stop us from achieving our goals. But the good news is that there are many supplements which can help us with muscle recovery and performance - one of them being astaxanthin. Let's dive into some of the reasons why an astaxanthin exercise supplement can help support your workout routine.Benefits of astaxanthin for exerciseConverts fat to energyAstaxanthin helps improve muscle performance through fat-burning, or transforming fat into usable energy. Athletes taking astaxanthin supplements have been shown to see improvements in energy production and time-trial performances (1). In addition, it's also been shown that astaxanthin is a natural antioxidant. It plays a role in the metabolism of fat during exercise (2).Get improved muscle and staminaWith its antioxidant properties, astaxanthin has been shown to promote muscle performance and relieve inflammation when exercising (3). Given this, it could be beneficial for muscle recovery and for someone who's looking to have longer workout sessions.There's more support showing astaxanthin in sports. Athletes performing endurance exercises or training for extended time periods have shown to benefit either in terms of athletic performance or protection from muscle damage. This is again due to the antioxidant properties that astaxanthin contains (4). You don't need to be a professional athlete or complete fitness junkie to incorporate exercise into your daily routine. Sometimes making time like 30 minutes to an hour every day for light to moderate exercise could be a great way to keep your body moving. Of course, don't forget to give your body and muscles the recovery it needs after your exercise sessions. You can also try an astaxanthin exercise supplement to support recovery!With Vitable Australia's subscription vitamin service, you could give your body and muscle what it needs to recover and to stay active. Vitable has supplements like astaxanthin and many others that can complement your healthy diet, regardless of your health goal. Experience convenience as well by availing of our delivery service in Australia! 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: Nutra News. “Sport: the cardio-respiratory benefits of astaxanthin”. Nutra News. Published July 15, 2019 on https://www.nutranews.org/en--antioxidants--sport-the-cardio-respiratory-benefits-astaxanthin--1431. Accessed December 5, 2021. Daniel R. Brown, Lewis A. Gough, Sanjoy K. Deb, S. Andy Sparks, and Lars R. McNaughton. “Astaxanthin in Exercise Metabolism, Performance and Recovery: A Review”. National Center for Biotechnology Information. Published January 18, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/. Accessed December 5, 2021. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed December 5, 2021. PeaceHealth. “Astaxanthin for Sports & Fitness”. PeaceHealth. Published June 5, 2015 on https://www.peacehealth.org/medical-topics/id/hn-10011675. Accessed December 5, 2021.
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How to keep hair healthy with cranberry
Looking for ways on how to keep hair healthy? Here are some tips on boosting hair strength!Keeping hair healthyMany of us worry about hair loss, unhealthy scalps, split ends, and frizzy hair. Whilst there are numerous hair care products and treatments available in stores and salons, we tend to get overwhelmed with which solution works best. Some practical ways on how to keep hair healthy include: Applying shampoo to the scalp rather than your actual hair Using conditioner after shampooing Concentrating conditioner to the tips of your hair Using hair care products suited for your hair type Protecting your hair when swimming (1). But apart from these practical tips, did you know that one of the tips on how to keep hair healthy is to consume cranberries? Here are some reasons why incorporating cranberry products, be it in fruit or supplement form, into your diet can boost hair health.Cranberries are rich in vitamin CCranberries have many benefits for our general health since they contain fibre, vitamin E, antioxidants, and just like many other fruits, vitamin C (2, 3). Vitamin C not only acts as an antioxidant, but it is also essential in collagen formation. Collagen contains some amino acids that the body needs to create keratin, an important protein that keeps the hair healthy (2, 3).Cranberries help maintain hydrogen bonds in hairAs mentioned earlier, one way on how to get healthy hair is to protect the strands when swimming or spending time in the sun. The blistering summer heat can be a bother for many of us, and we may find ourselves trying to cool off by taking a dip in the beach or a swimming pool. This often helps us beat the heat, but it can be damaging to our hair health. Swimming in chlorinated or salted water can damage our hair as the hydrogen bonds in our hair are easily broken by water. The humidity during summer can also damage our hydrogen bonds leading to hair fall, and overexposure to UV rays during summer can cause hair to become more dry and brittle (2). Hydrogen bonds are temporary bonds that change the style of our hair when heat is applied. When we lose hydrogen bonds, our hair may get frizzy or even get damaged and fall off - this is why it's important that we take care of it.The good news is, keratin can help maintain the hydrogen bonds in hair. Keratin, a strong fibrous protein, helps keep your hair's elasticity by retaining hydrogen bonds (4). Consuming cranberries help boost collagen production, which then helps in keratin formation.How to keep hair healthy: Consider supplementationIf you want to add more cranberries to your diet, but want to purchase and consume the whole fruit, remember that there are available cranberry juice brands on the market. You can also consider taking cranberry supplements. Achieving healthy hair and keeping it that way can be tricky, but with the right practices and supplementation - you can keep it strong and lustrous all-year-round! If you're looking to supplement your diet with cranberry in order to keep your hair healthy, Vitable Australia's daily vitamin subscription is a great way to do just that. We provide personalised vitamins for all of your health goals. Our vitamin delivery service in Australia also ensures you receive your daily vitamin packs on time!Find out more about other supplements that can support hair health:Zinc | 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: American Academy of Dermatology Association. “Tips for Healthy Hair”.American Academy of Dermatology Association. Published (n.d.) on https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips. Accessed December 1, 2021 Wisconsin Cranberries. “What's in a cranberry?”. Wisconsin Cranberries. Published (n.d.) on http://www.wiscran.org/health/whats-in-a-cranberry/. Accessed December 1, 2021. Vitable. “Cranberry”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/cranberry. Accessed December 1, 2021. Fei-Chi Yang, Yuchen Zhang, and Maikel C. Rheinstädter. “The structure of people's hair”. National Center for Biotechnology Information. Published October 14, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4201279/. Accessed December 1, 2021.
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The benefits of cranberry for healthy skin
Skin: The largest organ in our bodyThe skin is our body's largest organ. It covers and protects our muscles, bones, the network of nerves and blood vessels and everything else in our body (1). While it is found all over our body, it varies in thickness, colour and texture. For example, our eyelids have the thinnest skin while the soles of our feet have the thickest skin in our body (2). Our skin is essential to our everyday life in many ways. Aside from protecting our body from injury and harmful external substances and microorganisms, it also regulates our temperature, lets us feel sensations of touch, warmth and cold (1). Our hair and nails are also considered skin, both are made up of skin cells and are a part of the many functions our skin performs (3).Getting to know your skin can be a big help when it comes to knowing how to take care of it. There seems to be a lot to work on, but don't get overwhelmed! There are simple ways to approach skin care. Let's take a look!Our skin: Up close and personalOur skin is a good indicator of our health. Oftentimes, when someone is sick, this can be evident in their skin (3). This vast organ is made up of three main parts: Epidermis, which is the outer layer of our skin. It is a network of cells that serves as the body's first resistance against injury, bacteria, viruses and infections. Our hair and nails grow from this layer of our skin, as an added barrier of protection for our body (4). Dermis, which is a dense network of specialised proteins under the epidermis. It is made up of fibres surrounded by proteins that contain the blood, lymphatic vessels, our nerves and sweat glands (4). Subcutis, which is a specialised layer under the dermis. It contains a network of fibres and fat cells that protects the body from outside trauma and insulates the body from cold. The body's energy is stored in this layer (4). Aside from these main layers of the skin, let's not forget our hair and nails. While we often consider them as aesthetic parts of our body, that's not all they are for.Our hair grows from new cells that multiply on our epidermis. It serves many important functions that keep our body protected, such as: keeping us warm by preserving the heat in our body, shields sensitive areas such as the nose, eyes and ears from dust and other small particles, and moderating the amount of light that goes through our eyes (1). Meanwhile, our nails grow from a protein called keratin, which also makes up our skin and hair. They support and protect the tips of our fingers and toes, which enables us to perform simple motor tasks such as picking up objects (5). Now that we are a little bit more familiar with how our skin works, let's move on to how you can take care of it yourself.Skin care and youIt's important to keep our skin healthy, so we can go about our everyday lives well-protected and without any discomfort. It doesn't have to be complicated and filled with expensive skin care products.Healthy skin can also help delay natural ageing and prevent skin diseases (6). You can start caring for your skin with these easy tips: Be gentle to your skin. Keep baths short and use warm water. Avoid strong soaps and cleansers, moisturise regularly and shave carefully (7). Protect yourself from the sun. Wear sunscreen and protective clothing when appropriate as too much sun exposure can lead to many skin problems (7). Avoid excessive smoking and drinking. Smoking and drinking can cause stress that depletes the skin of oxygen and nutrients and can damage collagen production (7). Eat a healthy diet. Keep your diet filled with fruits, vegetables, whole grains and lean proteins. Of course, regularly drink plenty of water to stay hydrated as it keeps your skin healthy (7). A healthy diet and lifestyle can help you look and feel great. You can choose to boost your skin care regimen with supplements for healthy skin.Support skin health with cranberryA healthy diet includes plenty of fruits in a variety of forms. These fruits can include apples, bananas, grapes and berries (8). Berries, in particular, are a good source of potassium or fibre. But recent research suggests that berry fruits can be a rich source of phytochemicals with antioxidant effects that can help boost our body's defenses (9).Cranberries are a particular kind of berry that grows from low and woody vines, and were primarily used by Native Americans for various foods and medicine to treat wounds (10). As the popularity of cranberries rises as a superfood that can address multiple health problems, can we truly rely on the different cranberry benefits for skin?Cranberry benefits for skinCranberries are rarely consumed fresh and can primarily be ingested as cranberry juice. Cranberry supplements can also harness its benefits for the skin and introduce the following benefits: Cranberries are rich in vitamin C, which is essential in the production of collagen (11). Cranberry benefits for skin include helping maintain and support collagen formation, which can significantly improve your skin's hydration, elasticity, and texture (12). Cranberry intake can also help support hair health via collagen production, which safely and effectively promotes hair growth (13). Cranberry benefits for skin also include maintaining and supporting our hair and nails' growth and thickness. Cranberry supplements provide colloidal silica that plays an important role in repairing connective tissues in our hair and nails (14). If you are looking for supplements that can give a healthy boost to your skin care regimen, consider cranberry supplements. You can include cranberry in your supplement subscription from Vitable Australia. This vitamin delivery service lets you choose custom vitamins that are delivered straight to your doorstep! This vitamin delivery may just be what your skin needs to get that healthy glow. Build your very first supplement subscription and get a Vitable daily vitamin pack now!Find out more about other supplements that can support skin health:Zinc | Iron | Astaxanthin | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Rady Children's Hospital San Diego Content Team. “Skin, Hair and Nails”. Rady Children's Hospital San Diego: Rchsd.Org. Published on https://www.rchsd.org/health-articles/skin-hair-and-nails/. Accessed December 2, 2021. Stanford Children's Health Content Team. “Anatomy of the Skin”. Stanford Children's Health: Stanfordchildrens.Org. Published on https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336. Accessed December 2, 2021. Better Health Channel Content Team. “Skin explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/skin#hair-and-nails-and-the-skin. Accessed December 2, 2021. Choi, J. & Minochi, R. “Skin structure and function”. The Australian College of Dermatologists: Dermcoll.Edu.Au. Published on https://www.dermcoll.edu.au/atoz/skin-structure-function/. Accessed December 2, 2021. Better Health Channel Content Team. “Nails - finger and toenail problems”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems#structure-of-the-nail. Accessed December 2, 2021. Mayo Clinic Content Team. “Skin care: 5 tips for healthy skin”. Mayo Clinic: Mayoclinic.Org. Published October 15, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 2, 2021. The Royal Women's Hospital Content Team. “Caring for your skin”. The Royal Women's Hospital: Thewomens.Org.Au. Published on https://www.thewomens.org.au/health-information/staying-well/tips-for-staying-well/caring-for-your-skin. Accessed December 2, 2021. Blumberg, J. B., Camesano, T. A., Cassidy, A., Kris-Etherton, P., Howell, A., Manach, C., Ostertag, L. M., Sies, H., Skulas-Ray, A., & Vita, J. A. “Cranberries and Their Bioactive Constituents in Human Health”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published November 6, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/. Accessed December 2, 2021. Paredes-López, O., Cervantes-Ceja, M. L., Vigna-Pérez, M., & Hernández-Pérez, T. “Berries: Improving Human Health and Healthy Aging, and Promoting Quality Life—A Review”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published November 6, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/. Accessed December 2, 2021. Neto, C. and Vinson, J. “Herbal Medicine: Biomolecular and Clinical Aspects”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK92762/. Accessed December 2, 2021. Redmond, E. J., Murphy, C. F., Leonard, J., Faulds, K., Abdelfadil, S., Crowley, V. E., Lynch, T. H., & Manecksha, R. P. “The influence of dietary supplementation with cranberry tablets on the urinary risk factors for nephrolithiasis.” National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published July 23, 2018 on https://pubmed.ncbi.nlm.nih.gov/30039387/. Accessed December 2, 2021. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published on October 17, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/. Accessed December 2 2021. Ablon, G. “A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published on November 5, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/. Accessed December 2, 2021. Barel, A., Calomme, M., Timchenko, A., Paepe, K. D., Demeester, N., Rogiers, V., Clarys, P., & Vanden Berghe, D. “Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published on October 26, 2005 on https://pubmed.ncbi.nlm.nih.gov/16205932/. Accessed December 2, 2021.
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Stress management with ginkgo and brahmi
The feeling of stressStress can come at any moment in a person's life. It is typically associated with a negative feeling of anxiety or frustration. In its most basic definition it is simply your reactive mechanism to a challenging or dangerous situation (1). It allows the human mind to decide whether to “fight or take flight.”Whilst short periods of stress in certain situations can be beneficial in allowing us to react appropriately to threatening situations, prolonged or constant stress may have negative effects on our health. Before going into how ginkgo and brahmi can help you with stress, let's learn more about stress itself.The science of stressTo better understand stress, we first have to get to know cortisol, a steroid hormone. Cortisol and stress are closely related. When stressed, a hormonal reaction tells your brain to adapt to a situation through a fight or flight mechanism. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located at the top of your kidneys, to release a surge of hormones, including adrenaline and cortisol (2).Also known as the primary stress hormone, cortisol helps control the body's use of fats, proteins, and carbohydrates; suppresses inflammation; regulates blood pressure; increases blood sugar; and can also decrease bone formation. It also controls the sleep/wake cycle, giving you a boost of energy to better handle a stressful situation (3).Stress and health problemsA small amount of stress can lead to increased alertness, energy, and productivity. For example, an athlete playing in a sport gets a rush of adrenaline, allowing him or her to perform with higher levels of energy.However, repeated or prolonged exposure to stress can have detrimental effects physically and mentally. Too much cortisol may lead to weight gain (particularly around the abdomen and neck), fatigue, muscle weakness, and easily bruised skin, among other health issues (4).While we may not be able to control all the situations we face, there are some lifestyle changes we can make to counter uncontrollable stressors.4 Tips for dealing with stressHere are some ways to relieve day to day stress:Exercise and healthy habitsRegular physical activity reduces inflammation and the risk of insulin resistance. It also stimulates the release of growth factors—chemicals in the brain that affect the health of neurons, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells (5).Exercise also improves your mood and sleep quality, as well as reducing stress by increasing your endorphins (5). The production of endorphins during a workout is also why you can associate the feeling of good mood that you feel after a quality workout (5). Aside from exercise, lifestyle factors can significantly impact the way you deal with stress. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, binge drinking alcohol, or smoking (6).Mental stimulationLike most other muscles in your body, regularly flexing and exercising your brain can help maintain its health (6). Mental stimulation helps form new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" (6). Staying sharp and maintaining strong brain health helps to fight off overbearing stress.Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, among many other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief, but when it can not be avoided, you can also look to incorporate some natural herbal vitamins into your daily routine.DietCertain nutrients we take in may help us adapt better to stress. These include omega-3 fatty acids found in fish, which support brain function. Vegetables also contain many vitamins that can help your body deal with the harmful molecules produced by your body when under stress. These include vitamins A, E, C, zinc, and copper (7). Supplements like ginkgo and brahmi may also help you better adapt to stress.Ginkgo and brahmi as stress relief supplementsThe traditional brain herbs ginkgo and brahmi have been traditionally used in Chinese and Ayurvedic medicine to support good sleep and enhance brain health (8).Ginkgo and brahmi in supporting brain functionThe ginkgo leaf has been used medicinally for thousands of years and is one of the world's oldest living tree species (9). Also known as the brain herb, ginkgo is a powerful adaptogen that supports brain function, concentration, and memory recall (9).Brahmi is a common herb that is also used in traditional Ayurvedic medicine. It is renowned as a powerful brain tonic. The nerve tonic exerts nootropic activity to enhance cognitive performance (9).Ginkgo and brahmi in relieving stress and mild anxietyTogether, ginkgo and brahmi can support the relief of symptoms of stress and mild anxiety (9). Separate studies have found that ginkgo shows a similar effect to anxiety-relief medication (9). Brahmi, on the other hand, has been found to have mild anxiety reducing effects greater than what is found with a placebo. Brahmi also has adaptogenic effects by normalising the changes in the brain brought about by stress (9).Stress relief supplementsOne way to ensure you incorporate ginkgo and brahmi in your diet is through supplementation. The high dosage of Vitable Australia's combination of 3,000 mg for both herbs in our ginkgo and brahmi blend makes it a powerful formula to enhance the quality of memory and recall in everyday life.Using high quality plant extracts and gentle solvents, the ginkgo and brahmi extraction ensures that the supplement resembles the composition of the natural plant. The high dosage combination of both herbs makes it a powerful formula to support brain function and reduce stress.Enhance your body's adaptation to stress with a natural solution today. Opt for Ginko and Brahmi extract vitamin supplements by Vitable Australia. We offer a vitamin subscription box where you can create the best vitamin packs tailor-made for you. For your convenience, we also have a vitamin delivery service that delivers your package right to your doorstep!Find out more about other supplements that can support stress:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Dec 8, 2021. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. Published July 8, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed Dec 8, 2021. John Hopkins Medicine. Adrenal Glands. Published on https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands. Accessed Dec 8, 2021. Health Direct. The role of cortisol in the body. Published May 2020 on https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body. Accessed Dec 8, 2021. Harvard Health Publishing. Regular Exercise Changes the Brain to Improve Memory Thinking Skills. Published April 9, 2014 on https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed Dec 8, 2021. Harvard Health Publishing. 12 Ways to Keep Your Brain Young. Published Jan 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Dec 8, 2021. Campus Health. "Nutrition and Stress". The University of North Carolina at Chapel Hill. Published n.d. on https://campushealth.unc.edu/health-topic/nutrition-and-stress/. Accessed Dec 19, 2021. Vitable. Gingko and Brahmi. Published on https://www.get.vitable.com.au/products/ginkgo-brahmi. Accessed Dec 8, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published n.d. on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed Dec 19, 2021
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How do probiotics help immunity?
The role of probiotics in digestive health is pretty well-known, but do probiotics help with immunity? Let's take a closer look at the relationship between probiotics and our immune systems.What are probiotics?There are millions of microorganisms living in our bodies. These microorganisms can range from bacteria, fungi (such as yeast), or protozoa (1, 2). They can be found in our gut, mouth, skin, reproductive organs, and lungs. Usually, when we think of bacteria and fungi, we consider these things to be bad for our health. However, there are good bacteria living in our bodies that help us with various processes in our bodies. They also defend us from the harmful effects of bad organisms that may damage our bodies. We refer to the friendly and beneficial microorganisms that live in our digestive systems as probiotics.Some of the most common types of probiotics are Lactobacillus, Bifidobacterium, and Saccharomyces Boullardi (1). Along with other friendly microorganisms, these probiotics promote healthier digestive function. However, we can also take probiotics for immunity.Benefits of probiotics for immunityProbiotics support the improvement of overall immunity, and a stronger and faster immune response (2).Some probiotic strains have been shown to be capable of modulating the immune system and its response to outside threats (3, 4). In addition, probiotics themselves have been shown to work in tandem with the immune system when responding to outside threats (3). When there is an unhealthy balance of bacteria in our bodies, probiotics secrete protective substances to prevent major diseases and complications from developing (4). Multiple studies also suggest that some strains of probiotics help curb the side-effects you might experience when you are taking antibiotics (4). Since the nature of antibiotics is to kill off bacteria, it might also indiscriminately target good bacteria. This might end up doing more harm than good since the body needs a healthy balance of good and bad bacteria. Probiotics like L. rhamnosus helps prevent the negative side effects that come with taking antibiotics (6).Where can I get probiotics for immunity?Here are some common sources of probiotics for immunity:Cultured and fermented foods (5)Fermented and cultured foods are great sources of probiotics. Opt to add food such as yogurt, kefir, sauerkraut, kefir, tempeh, kimchi, miso, kombucha, pickles, traditional buttermilk, nato, and cheese (certain types) to support your immunity.SupplementsThere are cases where we might not get enough probiotics from diet alone. This might make it difficult for us to get the adequate amount of probiotics we need to support our health from our food. In cases like these, you may want to consider taking probiotic supplements to support immune health.Vitables' Probiotics support a healthy digestive system and help with immune system function. It's more important now more than ever that we make sure that our immune systems are always functioning at their best. Vitable Australia's vitamin subscription service makes supporting your immunity that much easier. Sign up now to experience the convenience of receiving vitamin packs and custom supplements in Australia today.Find out more about other supplements that can support immunity:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | 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: Probiotics: What You Need to Know (2019), Researched Dec 9, 2021 from https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know Probiotics (n.d.) Researched Dec. 9, 2021 from https://my.clevelandclinic.org/health/articles/14598-probiotics Probiotics and Immune Health (2014) Researched Dec. 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ Should You Take Probiotics (2019) Researched Dec 9, 2021 from https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics How to Get More Probiotics (2020) Research Dec. 9, 2021 from https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics Probiotics (n.d.). Researched Dec. 23, 2021 from https://research.get.vitable.com.au/probiotics
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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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