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Vitamin D Benefits, Types, Sources, Supplements & Dose

by CliNutra Medical Team
written by CliNutra Medical Team

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is essential for good health and has been associated with many health benefits. It helps the body function properly to stay healthy.

Types of Vitamin D

There are two major types of vitamin D. These are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

The human body does not produce vitamin D2. It comes from plants such as mushrooms.

We can produce vitamin D3 in the skin when exposed to sufficient sunlight.

Conventional Vitamin D3 is obtained from animal origins including lanolin (sheep wool grease) or animal skins. It is also now available from plant sources, so it is suitable for vegetarians and vegans.

What are the Benefits of Vitamin D?

Why we need vitamin D is that is vital for good health. A key benefit of vitamin D includes is that it supports a properly functioning immune system to fight infections. Other benefits of vitamin D include the nutrients within it playing a key role in developing and maintaining healthy bones, teeth, and muscles.

Research has linked vitamin D to reducing the risk of some cancers.

It helps fight infection, which is recommended as a tool in combating coronavirus. Recent studies provide evidence that vitamin D can help reduce the severity of Covid-19, provided there are adequate levels of vitamin D in the body.

Furthermore, some studies also suggest it helps support a healthy heart, lungs, and brain.

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How Much  Vitamin D Should You Take? 

Taking a daily vitamin D supplement for adults between 20 µg (800 IU) and 25 µg (1000 IU) daily is recommended, and potentially higher dosage for vulnerable people under medical supervision. Children should take 10µg (400 IU) daily.

Vitamin D Deficiency

Vitamin D deficiency is not having enough vitamin D in your body. Symptoms of deficiency can include bone pain, muscle weakness, fatigue, and a depressed mood.

Among the more severe results of vitamin D deficiency are rickets in children as well as osteomalacia in adults. Both are characterised by loss of minerals from the bones and result in skeletal deformities such as bowed legs, retarded growth, and inadequate mineralisation of tooth enamel and dentin. The link between vitamin D deficiency and the onset of osteoporosis in the elderly has been widely studied.

Who is at Risk of Vitamin D Deficiency?

You may be at risk of having a deficiency if you:

  • Do not get enough sunshine by avoiding the sun or covering up from sunlight.
  • Have darker skin.
  • Are older or have a condition, so you do not get outdoors enough.
  • Are a pregnant woman.
  • Are a baby.
  • Have a vitamin D metabolism health condition.
  • Are vegetarian or vegan.

How Do We Get Vitamin D?

We get it from these sources:

  1. Exposure to sunlight.
  2. Food.
  3. Supplements.

Sunshine

Vitamin D is called the sunshine vitamin. This is because we get it from the sun. When the sunlight’s ultraviolet (UV) rays touch our skin, our bodies convert this into vitamin D3. The amount of vitamin D we produce is impacted by the year’s season, an individual’s skin colour, age, and how much of our skin is exposed to sunlight. Higher levels of vitamin D are generally available from sunlight outdoors during Summer and Spring in Ireland. Due to the risk of skin cancer from harmful UV rays, people mustn’t overexpose to the sun or get sunburnt.

During the Autumn and Winter months, people in Ireland generally do not get enough sunlight. Therefore, a vitamin D supplement can help.

Food

Vitamin D can also be accessed via certain food that is rich in this vitamin and from eating a balanced healthy diet. Food that can be good sources include:

  • Oily fish such as mackerel, tuna, salmon, herring, and sardines
  • Red meat.
  • Liver.
  • Fortified foods such as breakfast cereals.
  • Dairy products such as cheese and egg yolks.
  • Orange juice.
  • Soy milk.
  • Cod liver oil.

Vitamin D Supplements

Dietary supplements are another source. Beeline Healthcare offers a full range of vitamin D supplements for adults, babies, toddlers, and teenagers. This helps combat vitamin D deficiency.

The Health Service Executive (HSE) recommends vitamin D supplements for all babies 0 to 12 months old. The Food Safety Authority of Ireland (FSAI) recommends during the extended Winter months from Halloween to St Patrick’s Day, that all children aged 1 to 5 years old need to be given a low-dose (5 μg) vitamin D-only supplement. This will help make up for the lack of skin synthesis of vitamin D from sunlight during this season. The NHS recommends a daily supplement for children aged 1 to 4 years old of 10 micrograms of vitamin D.

Vitamin D plays a key role in a healthy life fighting infection and disease, while reducing depression. It is vital for healthy and immune system, bones, teeth and muscles.

Sunlight along with a balanced healthy diet and supplements combine to combat vitamin D deficiency for all ages.

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Food Supplements Blog

Ashwagandha: Is it helpful for stress, anxiety, or sleep?

by CliNutra Medical Team
written by CliNutra Medical Team

What is ashwagandha and what does it do?

Ashwagandha is a plant used in traditional Ayurvedic and Unani medicine. It is commonly promoted for sleep, stress, and anxiety as well as cognitive function. Ashwagandha is also known as Withania somnifera, Indian ginseng, and winter cherry.

Ashwagandha supplements usually contain extracts made from the plant’s roots or from the roots and leaves.

Does ashwagandha work?

The health effects of ashwagandha extracts have not been thoroughly studied, but here’s what we have learned from the research so far.

Stress and anxiety

Ashwagandha extracts might help reduce stress and anxiety. In several studies, people who took ashwagandha for 6 to 8 weeks reported that they felt less stress and anxiety as well as less fatigue and sleeplessness. Ashwagandha also lowered stress hormone levels. In some studies, ashwagandha appeared to be more effective when taken at doses of 500 to 600 milligrams (mg) per day compared with lower doses.

Sleep

Results from a few small studies suggest that ashwagandha extracts might improve sleep. In these studies, people who had trouble sleeping and took ashwagandha reported that they fell asleep faster, slept longer, and woke up less often during the night. Overall, the benefits for sleep were small, but ashwagandha seemed most helpful when taken at doses of 600 mg per day or more for at least 8 weeks.

Is ashwagandha safe?

In the studies described above, there were no safety concerns when people used ashwagandha extracts for up to about 3 months. Common side effects of ashwagandha are usually mild and include upset stomach, loose stools, nausea, and feeling drowsy. However, it’s not clear whether ashwagandha is safe to use for longer periods of time.

Ashwagandha extracts have been linked to liver injury in some people, but more research is needed to understand this potential concern.

A few studies show that ashwagandha may affect how your thyroid gland works. Therefore, ashwagandha might interact with thyroid medications. Ashwagandha might also interact with diabetes and blood pressure medications, sedatives, and medications that suppress your immune system.

Ashwagandha may not be safe for people with prostate cancer or those who are pregnant or breastfeeding.

Summary

Several studies have shown that ashwagandha might reduce stress and anxiety. It might also improve how well and how long you sleep. However, more research is needed to confirm these findings. It’s also important to note that studies have used many different types and doses of ashwagandha extracts and most were conducted as part of traditional Ayurvedic or Unani medicine.

Ashwagandha appears to be safe for up to 3 months of use, but it’s not clear if ashwagandha is safe to use for longer periods of time. Ashwagandha might cause liver problems and affect how your thyroid gland works. In addition, it might not be safe for people with prostate cancer or those who are pregnant or breastfeeding.

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Food Supplements BlogHealth Blog

How does your immune system work?

by CliNutra Medical Team
written by CliNutra Medical Team

Your immune system is made up of cells, tissues, and organs that help fight viruses, bacteria, and other germs that cause infections and other diseases. For example, your skin helps prevent germs from getting inside your body. Cells that line your digestive tract also help protect against harmful germs that cause diseases. White blood cells try to destroy substances they recognize as foreign to your body. Some white blood cells also recognize germs they have been exposed to before and develop antibodies to defend against them in the future.

What do we know about specific dietary supplement ingredients and immune function?

Your immune system needs certain vitamins and minerals to work properly. These include vitamin C, vitamin D, and zinc. Herbal supplements, probiotics, and other dietary supplement ingredients might also affect your immune system.

Eating a variety of nutritious foods can give you enough vitamins, minerals, and other nutrients for a healthy immune system. However, you might wonder whether taking certain dietary supplements can improve your body’s immune system and its ability to fight infections.

This fact sheet describes what we know about the effectiveness and safety of common vitamins, minerals, and other dietary supplement ingredients that might affect immune function.

Dietary supplement ingredients are presented in each section in alphabetical order.

The health professional version of this fact sheet includes more details and references to the scientific literature.

Vitamins and Minerals

Getting enough vitamins and minerals through the foods and beverages you consume is important for a healthy immune system. It’s especially important to get enough of vitamins A, B6, B12, C, D, E, and K as well as folate, copper, iodine, iron, magnesium, selenium, and zinc.

If your diet doesn’t include adequate amounts of certain vitamins and minerals, your immune system will not be able to function as well as it could, you might be more likely to get infections, and you might not recover as well. If your health care provider determines that you are not getting enough of a specific nutrient, vitamin and mineral supplements can help increase intakes to recommended amounts. In most cases, however, if you don’t have a deficiency, increasing your intake of vitamins and minerals through dietary supplements doesn’t help prevent infections or help you recover from them any faster.

Vitamins

Vitamin A

Vitamin A is an essential nutrient found in many foods. It exists in two different forms:

  • Preformed vitamin A is found in fish, organ meats (such as liver), dairy products, and eggs.
  • Provitamin A carotenoids are turned into vitamin A by your body. They are found in fruits, vegetables, and other plant-based products. The most common provitamin A carotenoid in foods and dietary supplements is beta-carotene.

Vitamin A is important for healthy immune function as well as vision, reproduction, growth, and development.

Vitamin A deficiency is rare in the United States, but it is common in many low- and middle-income countries.

The recommended daily amount (known as Recommended Dietary Allowance or RDA) ranges from 300 to 1,200 microgram (mcg) retinol activity equivalents (RAE) for infants, children, and teens, depending on age, and from 700 to 1,300 mcg RAE for adults.

Does it work?

Diarrhea in children

Children with a vitamin A deficiency are more likely to get diarrhea caused by germs. These children also have a higher chance of dying of diarrhea, especially in sub-Saharan Africa and south Asia.

Research suggests that vitamin A supplements lower the risk and severity of diarrhea in children in low- and middle-income countries. However, vitamin A supplementation might not help very young infants in these countries.

HIV infection

HIV infection can decrease your appetite and weaken your body’s ability to use nutrients from food. HIV can also increase the risk of related health problems, such as diarrhea and respiratory diseases.

It’s not clear if vitamin A supplements lower the risk of spreading HIV or keep the disease from getting worse. Some studies in young children with HIV have found that vitamin A supplements help lower the risk of death. However, it’s not clear whether vitamin A supplements affect the risk of diarrhea or respiratory infections in young children with HIV. Other studies in adults with HIV have found that vitamin A supplements do not improve immune function.

Research in pregnant people with HIV has found that vitamin A supplements do not help reduce the chance of passing HIV from mother to infant. However, one study found that pregnant people with HIV who took vitamin A were more likely to carry their babies to full-term.

Measles in children

In low- and middle-income countries where vitamin A deficiency is common, children with measles are more likely to have severe symptoms and may die from the disease. In these children, vitamin A supplements might help prevent measles, but it’s unclear whether they lower the risk of dying from measles.

Pneumonia and other respiratory infections in children

Children who don’t get enough vitamin A might have a higher risk of respiratory infections. However, it’s not clear whether taking vitamin A supplements affects the risk or severity of pneumonia and other respiratory infections. Some studies in young children with pneumonia have found that vitamin A supplements shorten the length of time children need to be hospitalized and decrease the number of days they have symptoms (such as fever and cough). However, other studies in children have found that vitamin A supplements don’t lower the risk of getting or dying from pneumonia or other respiratory infections. In addition, some research suggests that taking higher than recommended doses of vitamin A supplements might increase the risk of respiratory infections in children who already get enough nutrients from the foods they eat.

Is it safe?

Preformed vitamin A is safe at daily intakes up to 600 to 2,800 mcg for infants, children, and teens, depending on age, and up to 3,000 mcg for adults. There are no upper limits for beta-carotene and other forms of provitamin A.

Getting too much preformed vitamin A can cause severe headache, blurred vision, nausea, dizziness, muscle aches, and problems with coordination. In severe cases, getting too much preformed vitamin A can even lead to coma and death.

If you are pregnant, taking too much preformed vitamin A can cause birth defects, including abnormal eyes, skull, lungs, and heart. If you are or might be pregnant or breastfeeding, you should not take high-dose supplements of preformed vitamin A.

High intakes of beta-carotene (provitamin A) do not cause the same problems as preformed vitamin A. Consuming high amounts of beta-carotene can turn the skin yellow-orange, but this condition is harmless and goes away when you eat less of it. However, several studies have shown that smokers, former smokers, and people exposed to asbestos who take high-dose beta-carotene supplements have a higher risk of lung cancer and death.

Vitamin A supplements might interact with some medications such as orlistat (used for weight loss), acitretin (used to treat psoriasis), and bexarotene (used to treat the skin effects of T-cell lymphoma).

More information about vitamin A is available in the ODS consumer fact sheet on vitamin A.

Vitamin C

Vitamin C is an essential nutrient found in citrus fruits and many other fruits and vegetables. Vitamin C is an antioxidant and is important for healthy immune function. The body also needs vitamin C to make collagen.

The RDA ranges from 15 to 115 milligrams (mg) for infants, children, and teens, depending on age, and from 75 to 120 mg for nonsmoking adults. People who smoke need 35 mg more than the RDA per day.

Does it work?

Common cold

Taking vitamin C regularly might help decrease cold symptoms and reduce the number of days a cold lasts. It might also help reduce the risk of getting a cold in people who undergo extreme physical stress, such as marathon runners and soldiers stationed in very cold locations. However, taking vitamin C after coming down with a cold may not be helpful.

Research suggests that vitamin C supplements might be more effective in people who do not get enough vitamin C from foods and beverages.

Sepsis (using intravenous vitamin C, not vitamin C supplements)

Sepsis is a life-threatening complication of an infection that can damage the body’s organs and tissues. It’s not clear whether high-dose intravenous (IV) vitamin C helps treat sepsis, and in some cases it might be harmful. In some studies, IV vitamin C reduced the risk of death, but in other studies it did not affect the risk of death or the amount of organ damage. Other research suggests that IV vitamin C might increase the risk of death or organ damage.

Is it safe?

Vitamin C is safe at daily intakes up to 400 to 1,800 mg for children and teens, depending on age, and up to 2,000 mg for adults. Taking higher amounts of vitamin C can cause diarrhea, nausea, and stomach cramps, and it might also cause false readings on blood sugar monitors, which are used by people with diabetes. In people with hemochromatosis (an iron overload disorder), high amounts of vitamin C might cause iron build-up in the body, which can damage body tissues.

Vitamin C supplements might decrease the effectiveness of radiation therapy and chemotherapy.

More information about vitamin C is available in the ODS consumer fact sheet on vitamin C.

For information about vitamin C and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Vitamin D

Vitamin D is an essential nutrient that is naturally present in fatty fish and fish liver oils and in small amounts in beef liver, egg yolks, and cheese. It’s also added to some foods, such as fortified milk. Your body can also make vitamin D when your skin is exposed to the sun. Vitamin D is important for healthy bones and immune function.

The RDA ranges from 10 to 15 mcg (400 International Units [IU] to 600 IU) for infants, children, and teens, depending on age, and from 15 to 20 mcg (600 to 800 IU) for adults.

Does it work?

Flu, pneumonia, and other respiratory infections

People with low vitamin D levels might be more likely to get respiratory infections and might have a higher chance of dying from these infections. Some studies suggest that taking vitamin D supplements regularly might slightly reduce the risk of getting a respiratory infection, especially in people with low vitamin D levels. However, other studies have not found that taking vitamin D supplements reduces the risk of respiratory infections. In addition, vitamin D supplements do not appear to help treat respiratory infections.

HIV infection

People with HIV have a higher risk of vitamin D deficiency partly because many HIV medications cause the body to break down vitamin D faster than normal. Having a vitamin D deficiency might also worsen HIV infection. However, studies haven’t shown that vitamin D supplements improve the health of people with HIV.

Is it safe?

Vitamin D is safe at daily intakes up to 25 to 100 mcg (1,000 to 4,000 IU) for infants, children, and teens, depending on age, and up to 100 mcg (4,000 IU) for adults. Taking higher amounts can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. Extremely high doses can cause kidney failure, damaged blood vessels and heart valves, heart rhythm problems, and death.

Vitamin D supplements might interact with some medications such as orlistat (used for weight loss), statins (used to lower cholesterol levels), thiazide diuretics (used for high blood pressure), and steroids.

More information about vitamin D is available in the ODS consumer fact sheet on vitamin D.

For information about vitamin D and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Vitamin E

Vitamin E (also called alpha-tocopherol) is an essential nutrient found in nuts, seeds, vegetable oils, and green leafy vegetables. It acts as an antioxidant and helps your immune system function properly. Vitamin E deficiency is rare.

The RDA is 4 to 15 mg for infants, children, and teens, depending on age, and 15 to 19 mg for adults.

Does it work?

Pneumonia and other respiratory infections

It’s not clear whether vitamin E supplements reduce the risk or severity of respiratory infections. Some studies have found that vitamin E supplements might help but others have not, and the effects might depend on whether someone has low vitamin E levels. One study in people who had normal vitamin E levels found that those who took high-dose vitamin E supplements had worse respiratory symptoms and were sick longer.

Is it safe?

Vitamin E from food is safe at any level. In supplements, vitamin E is safe at daily intakes up to 200 to 800 mg for children and teens, depending on age, and up to 1,000 mg for adults. Taking higher amounts can increase the risk of bleeding and stroke.

Vitamin E supplements might interact with blood thinners and might reduce the effectiveness of radiation therapy and chemotherapy.

More information about vitamin E is available in the ODS consumer fact sheet on vitamin E.

For information about vitamin E and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Minerals

Selenium

Selenium is an essential mineral found in many foods, including Brazil nuts, seafood, meat, poultry, eggs, dairy products, bread, cereals, and other grain products. It acts as an antioxidant and is important for reproduction, thyroid gland function, and DNA production.

The RDA ranges from 15 to 70 micrograms (mcg) for infants, children, and teens, depending on age, and from 55 to 70 mcg for adults.

Does it work?

HIV infection

People with HIV have higher risk of selenium deficiency than other people, and this might worsen their infection and increase the risk of death. However, it’s not clear whether taking selenium supplements improves the health of people with HIV. Some studies have found that selenium supplements might improve immune function slightly in people with HIV, but other studies have not.

Is it safe?

Selenium is safe at daily intakes up to 45 to 400 mcg for infants, children, and teens, depending on age, and up to 400 mcg for adults. Taking higher amounts can cause a garlic odor in the breath, a metallic taste in the mouth, hair and nail loss or brittleness, skin rash, nausea, diarrhea, fatigue, irritability, and nervous system problems.

Selenium might interact with cisplatin (a drug used in chemotherapy).

More information about selenium is available in the ODS consumer fact sheet on selenium.

For information about selenium and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Zinc

Zinc is an essential nutrient found in seafood, meat, beans, nuts, whole grains, and dairy products. It’s important for a healthy immune system, making proteins and DNA, healing wounds, and for proper sense of taste.

The RDA ranges from 2 to 13 mg for infants, children, and teens, depending on age, and from 8 to 12 mg for adults.

Does it work?

Common cold

Some studies suggest that zinc lozenges and zinc syrup speed recovery from the common cold if you start taking them at the start of a cold. However, these products don’t seem to affect the severity of cold symptoms. More research is needed to determine the best dose and form of zinc for the common cold as well as how often and how long it should be taken.

Pneumonia in children

Some studies in lower income countries show that zinc supplements lower the risk of pneumonia in young children. However, zinc doesn’t seem to speed recovery or reduce the number of deaths from pneumonia.

Diarrhea in children

Studies show that zinc supplements help shorten the duration of diarrhea in children in low-income countries, where zinc deficiency is common. The World Health Organization and UNICEF recommend that children with diarrhea take zinc for 10 to 14 days (20 mg/day, or 10 mg/day for infants under 6 months). However, it’s not clear if zinc supplements help children with diarrhea who already get enough zinc, such as most children in the United States.

HIV infection

Many people with HIV have low zinc levels. This occurs because they have trouble absorbing zinc from food and they often have diarrhea, which increases zinc loss. Some studies have found that supplemental zinc decreases diarrhea and complications of HIV, but other studies have not. Zinc supplements do not appear to reduce the risk of death in people with HIV.

Is it safe?

Zinc is safe at daily intakes up to 4 to 34 mg for infants, children, and teens, depending on age, and up to 40 mg for adults. Taking higher amounts can cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. High intakes of zinc over a long time can cause low blood levels of copper and impair immune function.

Zinc supplements might interact with antibiotics, penicillamine (used to treat rheumatoid arthritis), and thiazide diuretics (used to treat high blood pressure).

More information about zinc is available in the ODS consumer fact sheet on zinc.

For information about zinc and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Botanicals

Andrographis

Andrographis is an herb native to Southeast Asia. It might help your body fight viruses, reduce inflammation, and strengthen your immune system.

Does it work?

Common cold and other respiratory infections

Some studies have found that taking andrographis after getting a cold or other respiratory infection might lessen the severity of symptoms and shorten the length of time symptoms last. However, additional studies are needed to confirm these findings.

Is it safe?

No safety concerns have been reported when andrographis is used as directed. Side effects of andrographis can include nausea, vomiting, dizziness, skin rashes, diarrhea, and fatigue.

Andrographis might decrease blood pressure and thin the blood, so it could interact with blood pressure and blood thinning medications.

Andrographis might also decrease the effectiveness of medications that suppress the immune system. Andrographis might affect fertility, so some scientists recommend avoiding it if you are pregnant or planning to have a baby.

For information about andrographis and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Echinacea

Echinacea is an herb that grows in North America and Europe. It might help stop the growth or spread of some types of viruses and other germs. It might also help strengthen your immune system and reduce inflammation.

Does it work?

Common cold and flu

Studies have found that echinacea might slightly reduce the risk of catching a cold, but it doesn’t reduce the severity of symptoms or shorten the length of time symptoms last.

It’s unclear whether echinacea is helpful for the flu.

Is it safe?

Echinacea appears to be safe. Side effects can include stomach upset, diarrhea, trouble sleeping, and skin rashes. In rare cases, echinacea might cause allergic reactions.

Echinacea might reduce the effectiveness of some medications, including medications that suppress the immune system. Scientists don’t know if echinacea is safe to take during pregnancy.

For information about echinacea and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Elderberry (European Elder)

Elderberry (or elder berry) is the fruit of a tree that grows in North America, Europe, and parts of Africa and Asia. Elderberry might help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system.

Does it work?

Common cold and flu

Elderberry doesn’t appear to reduce the risk of coming down with the common cold. However, some studies have found that elderberry might help relieve symptoms of colds and flu and help people recover quicker.

Is it safe?

Elderberry flowers and ripe fruit appear to be safe to eat. However, the bark, leaves, seeds, and raw or unripe elderberry fruit can be poisonous and can cause nausea, vomiting, diarrhea, and dehydration. Cooked elderberry fruit and properly manufactured supplements do not have this safety concern.

Elderberry might affect insulin and blood sugar levels. It might also reduce the effectiveness of medications that suppress the immune system. Scientists don’t know if elderberry is safe to take during pregnancy.

For information about elderberry and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Garlic

Garlic is a vegetable that has been used in cooking throughout history. It is also available as a dietary supplement.

Garlic might help your body fight viruses and other germs.

Does it work?

Common cold and flu

Only a few studies have looked at whether garlic supplements help prevent the common cold or flu, and it’s not clear if garlic is helpful.

Is it safe?

Garlic is considered safe. Side effects can include bad breath, body odor, and skin rash.

Garlic might interact with blood thinners and blood pressure medications.

Ginseng

Ginseng (Panax ginseng or Panax quinquefolius) is a plant used in traditional Chinese medicine. It might help your body fight viruses, reduce inflammation, and strengthen your immune system.

Another botanical, eleuthero (Eleutherococus senticosus), has sometimes been called Siberian ginseng, but it is not related to true ginseng.

Does it work?

Common cold, flu, and other respiratory infections

Ginseng might reduce the risk of coming down with the common cold, flu, or other respiratory infections. However, it’s unclear whether ginseng helps relieve symptoms or affects the length of time symptoms last.

Is it safe?

Ginseng appears to be safe. Side effects can include headache, trouble sleeping, and digestive upset. However, high doses (more than 2.5 grams [g]/day) of ginseng might cause insomnia, rapid heartbeat, high blood pressure, and nervousness.

Ginseng might interact with diabetes medications, stimulants, and medications that suppress the immune system.

For information about ginseng and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Tea and tea catechins

Tea (Camellia sinensis) is a popular beverage that may have health benefits. Tea extracts are also available as dietary supplements.

Green, black, and oolong tea leaves are processed in different ways. Green tea is made from dried and steamed tea leaves, and black and oolong teas are made from fermented tea leaves.

Tea, especially green tea, has high amounts of substances called catechins. Catechins might help fight viruses and other germs.

Does it work?

Flu and other respiratory infections

Based on only a few studies, it’s unclear whether tea or tea catechins are helpful for the flu or other respiratory infections. Some studies have found that tea and tea catechins might reduce the risk of coming down with upper respiratory infections. They might also reduce the length and severity of some symptoms but not other symptoms.

Is it safe?

Tea is safe to drink. Side effects of green tea extract can include nausea, constipation, stomach discomfort, and increased blood pressure. Some green tea extracts might damage your liver, especially if you take them on an empty stomach.

Tea also contains caffeine, which can disturb your sleep and cause nervousness, jitteriness, and shakiness. Safe doses of caffeine for healthy adults are up to 400 to 500 mg/day and up to 200 mg/day for people who are pregnant.

Tea might interact with atorvastatin (a cholesterol-lowering drug) and stimulants, such as bitter orange or ephedrine.

Other Ingredients

Glutamine

Glutamine is an amino acid found in many foods including beef, fish, poultry, dried beans, eggs, rice, grains, and dairy products. Your body makes enough glutamine to meet your needs, except under rare conditions (for example, if you are critically ill in an intensive care unit [ICU] or have had major surgery).

Glutamine helps your immune system work properly.

Does it work?

Critical illness (giving glutamine as an IV or tube feeding)

It’s unclear whether glutamine helps people who are critically ill. Some studies in hospitalized patients who were critically ill or had undergone major surgery found that glutamine given as an IV or tube feeding reduced the risk of getting an infection, but it did not reduce the risk of death.

Is it safe?

Glutamine is considered safe. Side effects can include nausea, bloating, burping, pain, gas, and vomiting. These side effects are more likely to occur with higher doses of glutamine.

No interactions between glutamine and medications have been reported.

N-acetylcysteine and glutathione

N-acetylcysteine (NAC) is similar to cysteine, an amino acid. It acts as an antioxidant and helps reduce mucus in the respiratory tract.

NAC raises levels in your body of a substance called glutathione, which also acts as an antioxidant. NAC and glutathione might also help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system.

Does it work?

HIV infection

People with HIV may have low levels of glutathione, which might increase the risk of certain diseases including tuberculosis. However, there is very little research on NAC supplements in people with HIV. Therefore, scientists don’t know whether it’s helpful.

Is it safe?

NAC appears to be safe. Side effects can include nausea, vomiting, stomach pain, diarrhea, indigestion, and heartburn.

NAC might interact with blood thinners and blood pressure medications. Taking NAC with nitroglycerine (used to treat chest pain) might cause low blood pressure and severe headaches.

For information about NAC and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Omega-3 fatty acids

Omega-3s are types of fats, including alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils, such as flaxseed, soybean, and canola oils. EPA and DHA are found mainly in fatty fish and fish oils.

Omega-3s are important for healthy cell membranes and proper function of the heart, lungs, brain, immune system, and endocrine system.

The recommended amount of omega-3s for infants is 0.5 g per day, and 0.7 to 1.6 g per day of ALA for children, teens, and adults, depending on age. EPA and DHA do not have individual recommendations.

Omega-3s might help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system.

Does it work?

Acute respiratory distress syndrome (giving omega-3s as an IV or tube feeding)

Acute respiratory distress syndrome (ARDS) is a serious lung condition that can lead to death. In people who do recover, ARDS often causes long-term physical and mental health problems.

Researchers have studied whether giving omega-3s as an IV or tube feeding is helpful for people with ARDS, but results from these studies are not clear. Some studies have found that omega-3s given in this manner might help the lungs work better, but they don’t appear to lower the risk of dying from ARDS. In addition, it’s not clear whether omega-3s given in this manner affect the length of time people are hospitalized with ARDS and need a ventilator to help them breathe.

Respiratory infections in infants and young children

The immune system continues to develop in babies after birth, and their immune cells contain the omega-3s EPA and DHA. However, it’s not clear whether adding omega-3s to infant formula improves immune function or reduces the risk of getting respiratory infections.

A study in school-age children found that children who consumed milk with added EPA and DHA had fewer upper respiratory infections than those who did not consume omega-3s. In another study, however, using an infant formula containing DHA and another fatty acid had no effect on the risk of respiratory infections in infants.

Is it safe?

Omega-3s are considered safe. Side effects can include a bad taste in the mouth, bad breath, heartburn, nausea, digestive discomfort, diarrhea, headache, and smelly sweat. Omega-3s might interact with blood thinners, blood pressure medications, and medications that suppress the immune system.

More information about omega-3s is available in the ODS consumer fact sheet on omega-3 fatty acids.

For information about omega-3s and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Probiotics

Probiotics are live microorganisms (bacteria and yeasts) that provide health benefits. They are naturally present in certain fermented foods, added to some food products, and available as dietary supplements. Probiotics act mostly in the stomach and intestines. They might improve immune function and help fight viruses.

Does it work?

Acute diarrhea in infants and children

Acute infectious diarrhea in infants and children causes loose or liquid stools and three or more bowel movements within 24 hours. This condition is often caused by a viral infection and can last for up to a week. Some infants and children also develop fever and vomiting. Some studies have shown that probiotics shorten acute diarrhea by about 1 day, but other studies do not.

Some studies have reported that two strains of probiotics—Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii—were most likely to benefit children with acute infectious diarrhea, but other studies have not.

Common cold, flu, and other respiratory infections

Probiotics might reduce the risk of some respiratory infections and shorten the length of illness. Some studies in infants, children, and adults have found that probiotics reduce the risk of getting a cold and help relieve some symptoms, such as fever and cough. Other studies in children reported fewer sick days from school and quicker recovery. However, formulations of probiotics vary, and the effects of one product may not be the same as another.

Ventilator-associated pneumonia

It’s not clear whether probiotics help people who are critically ill. Some studies have found that probiotics lower the risk of developing pneumonia in people who are critically ill and need a ventilator to help them breathe, but other studies have not.

Is it safe?

Probiotics are considered safe for most people. Side effects can include gas and other digestive symptoms. In people who are very ill or have immune system problems, probiotics might cause severe illness. Probiotics might also cause infections or even life-threatening illness in preterm infants. Although probiotics don’t appear to interact with medications, taking antibiotics or antifungal medications might decrease the effectiveness of some probiotics.

More information about probiotics is available in the ODS consumer fact sheet on probiotics.

For information about probiotics and COVID-19, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID-19.

Do dietary supplements interact with medications or other supplements?

Yes, some supplements can interact or interfere with medicines you take.

Tell your doctor, pharmacist, and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.

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Food Supplements Blog

Try it or Toss it? The Supplements You Need and the Ones You Can Skip

by CliNutra Medical Team
written by CliNutra Medical Team
  • Do you need them?
  • Worth it
  • Skip it
  • Buy quality
  • Absorption
  • FAQs
  • Takeaway

Supplements are having a moment.

A 2022 survey of more than 3,100 U.S. adults indicated that 75 percent take some form of nutritional supplement. Of those consumers, 52 percent said they took a specialty supplement, like omega-3s, probiotics, or fiber.

Johna Burdeos, RD, a registered dietitian, says a myriad of factors have contributed to the popularity of supplements, vitamins, and minerals, including the pandemic and ease of purchasing via online retailers.

Still, supplements aren’t without their detractors. The industry isn’t regulated by the U.S. Food & Drug Administration (FDA).

Plus, you may wonder whether you need dietary supplements if you’re eating a well-balanced diet.

Here’s what the research and experts have to say about when it’s beneficial to add vitamins, minerals, and supplements to your diet, plus which ones to choose.

Are supplements necessary?

The subject is up for debate, even among experts.

“Supplements are not usually the only possible solution for most adults to achieve and maintain good health,” says Maddie Pasquariello, MS, RDN. “In fact, for many of those experiencing health problems, supplements are not usually the first line of defense that dieticians will turn to.”

Other lifestyle tweaks, like changes to diet and exercise recommendations, typically come first.

That said, supplements are recommended as a standard in some cases. In other cases, they may help fill in the gaps for nutrient deficiencies in the diet, says Stephanie Greunke, RD, a registered dietician and member of Needed‘s practitioner collective.

Common cases where providers will recommend taking vitamins, supplements, or minerals include:

  • pregnancy
  • lactation
  • infants receiving human milk or less than 32 oz. per day of formula
  • health improvement
  • special diets
  • deficiencies

Supplements you (might) need, based on research and experts

Supplements may have their detractors, but some can be beneficial, particularly in specific circumstances.

Prenatal vitamin

The American College of Obstetricians and Gynecologists recommends people with uteruses should begin taking prenatal vitamins when they start trying to become pregnant and continue intake throughout pregnancy. Burdeos recommends starting three months in advance of your first attempt to become pregnant.

The CDC recommendsTrusted Source taking prenatal vitamins with 400 mg of folic acid to protect against certain birth defects.

The ACOG recommends getting at least 27 milligrams of iron per day during pregnancy, something often found in prenatal vitamins.

Burdeos says folic acid combined with iron provides benefits for a fetus.

“Folic acid helps prevent neural tube defects, which are serious abnormalities in the baby’s brain and spinal cord,” Burdeos says. “Iron helps facilitate the transportation of oxygen throughout the body. Iron helps support the proper development of the baby and the placenta.”

Vitamin D

About 42 percent of people are vitamin D deficient, and Black people have the highest rates— 82 percent, according to a 2022 studyTrusted Source.

The sun is a natural source of vitamin D, and egg yolks and fatty fish are quality food sources. Other than that, it’s slim pickings, according to the National Insitute of Health (NIH)Trusted Source.

“It’s nearly impossible to get all the vitamin D you need from food alone,” Greunke says. “Oily fish, mushrooms, and fortified dairy provide vitamin D, but not in sufficient quantities to meet daily needs.”

Vitamin D deficiency is linked to multiple conditions, including:

Research suggests that taking vitamin D during pregnancy could reduce the risk of:

The NIH recommends that infants up to 12 months old take 10 mcg of vitamin D per day. Infant formula is fortified with vitamin D, so the CDCTrusted Source says that children younger than 12 months who are exclusively formula-fed likely don’t need a vitamin D supplement.

A 2015 studyTrusted Source indicated that a lactating parent could take 6,400 IU of vitamin D per day to supply an adequate amount to the nursing infant through human milk.

The NIH advises that people ages 1 to 70 need 600 IU per day, and people over 70 should consume 800 IU per day. Since it’s challenging to get that from food, Greunke says a vitamin D supplement is worth it even past infancy.

Omega 3s

One of the most popular vitamins just might be Omega 3’s. They’re fatty acids naturally found in fish like salmon and nuts, such as walnuts.

Burdeos says that you may benefit from taking one if your diet is low on these items. Though omega 3’s are linked with good heart health, the National Center for Complementary and Integrative HealthTrusted Source (NCCIH) says the data for that association is based on seafood intake.

However, the agency says it may help reduce triglycerides and soothe rheumatoid arthritis symptoms.

B12

B12 naturally occurs in animal products, and Burdeos says it’s important for:

  • red blood cell formation
  • DNA production
  • nerve function
  • cell metabolism.

An older study from 2022Trusted Source indicates that B12 deficiency is higher in vegans than in vegetarians. Nearly two-thirds of pregnant people were also deficient. She says B12 supplementation is worth it for individuals who are deficient, particularly those who do not consume animal protein.

Iron

Iron is present in food like nuts and dark, leafy greens. According to the NIH, it helpsTrusted Source:

  • carry oxygen from the lungs to the tissues
  • bolster muscle metabolism
  • support physical growth
  • aid in neurological development

Though Pasquariello typically recommends a food-first approach, people with iron deficiencies and those who are borderline anemic may benefit from iron supplementation.

Additionally, pregnant people should seek out a prenatal with iron to support fetal development. Always ask your doctor for the best option, as it’s possible to take too much iron, which in rare cases can lead to iron poisoning.

Magnesium

MagnesiumTrusted Source is a naturally occurring mineral and the fourth-most abundant one in the body. Still, nearly half of the U.S. population doesn’t ingest enough magnesium, according to a 2018 study.Trusted Source

Greunke says that magnesium supplements can help.

Research indicates oral magnesium supplementation may help:

Supplements you don’t need

Some supplements, like probiotics, are all the rage. But experts and researchers say the data isn’t there to support the hype. You can hold off on trying these supplements.

Green powders

These powders look healthy and have promising buzzwords on labels.

“Most greens powders products claim to be filled with whole food sources of nutrients and pre- and probiotics,” Pasquariello says. “This is highly deceptive, as it tricks consumers into thinking they can then substitute greens powders for actual greens or green vegetables.”

Pasquariello says claims that greens powders boost energy, performance, and digestion are unfounded.

There’s not much research on them other than a small, 40-person study from 2009Trusted Source that indicated that supplementing with a fruit and vegetable powder for 90 days might reduce blood pressure but not body weight.

Pasquariello suggests adding actual greens, specifically the leafy variety, to your diet instead.

Probiotics

Probiotics are one of the most popular supplements, but the NCCIHTrusted Source indicates the evidence to support probiotic supplements for issues like diarrhea and ulcerative colitis is not supported by data at this time.

Mega-anything

Some products will market themselves as having “mega-doses.” The jargon sounds great, but Burdeos says it’s not.

“Unless it is specified by your doctor, these kinds of supplements are a case of too much of a good thing,” she says.

She says the mega-doses can have long-term impacts.

“For example, too much vitamin D can lead to kidney problems, and too much vitamin C can cause digestive issues,” Burdeos says.

This applies to taking any supplement at all. If you’re getting the nutrients from diet alone, there’s no need to add any more of it to your diet through an oral tablet or powder.

Buffered creatine monohydrate

Greunke and research from 2017Trusted Source indicate that creatine monohydrate can reduce injury and speed recovery. “Buffered” and “advanced” versions claim to be a step up.

“These formulas are more expensive and state that they’re better absorbed, but that hasn’t proven to be true,” Greunke says.

How to find high-quality supplements

Since supplements are not held to the same standard as food, it can feel like the wild west out there. Experts share insights for navigating the vitamin and mineral aisle of the grocery store below.

Chelated vs. non-chelated

You may notice these terms on mineral bottles.

“Chelated means the mineral was altered in a way that improves absorption,” Greunke says. “This is done by combining the mineral with another molecule, like an amino acid or organic acid, to make it easier for the body to absorb.”

Examples include:

  • iron bisglycinate
  • zinc bisglycinate
  • chromium picolinate
  • and magnesium bisglycinate

“Non-chelated minerals, on the other hand, are unstable, and, as they aren’t bound to something else, they are attracting other molecules to bind to them, thus interfering more with absorption,” Burdeos says.

Research is mixed and often includes small sample sizes.

For example, a 2014 studyTrusted Source of 15 people indicated that chelated zinc as zinc citrate and zinc gluconate was absorbed better than non-chelated zinc and might be beneficial for zinc deficiency and treating diarrhea.

A 2019 studyTrusted Source suggested chelated magnesium glycerophosphate did a significantly better job of increasing blood magnesium levels than non-chelated magnesium oxide.

However, a 2014 studyTrusted Source of postmenopausal people indicated that non-chelated calcium carbonate was absorbed more quickly and upped blood calcium levels better than calcium citrate.

Evaluating mineral sources

Greunke says food and water make up the majority of our mineral intake. They can also be found in:

  • trace mineral drops
  • salts
  • electrolyte products

“Thoughtful supplements take into consideration nutrient competition,” Greunke says. “For example, iron competes with other minerals for absorption, such as zinc, calcium, copper, and magnesium.”

Greunke suggests avoiding multivitamins with iron. Calcium and iron supplements can be taken a couple of hours apart. It’s also possible to take too much iron, so always talk to your doctor before adding it to your supplement regimen.

Some minerals act like electrolytes, including:

  • sodium
  • magnesium
  • potassium
  • calcium
  • chloride
  • phosphate

Greunke says electrolytes:

  • maintain fluid balance
  • keep your heart beating normally
  • aid in blood flow
  • regulates blood pressure
  • support bone health
  • influence your hormones
  • support adrenal health

Other important details when choosing supplements

The experts Healthline spoke with also recommended:

  • ensuring third-party testing, such as through U.S. Pharmacopeial Convention and Consumer Labs
  • avoiding artificial colors, flavors, and sweeteners
  • avoiding fillers like stearic acid, silicon dioxide, and titanium dioxide
  • choosing whatever works best for you when it comes to pills, chewables, gummies, or powders
  • selecting only the supplements that fit your medical and dietary needs
  • reading labels with a critical eye—if it sounds too good to be true, it probably is

How can you tell if your body is absorbing supplements?

How do you know if your supplement is actually working or whether should scale back? Experts share a few telltale signs.

Elimination

Much of what goes in comes out eventually.

“High doses of magnesium citrate and vitamin C can cause diarrhea, so if this is happening, you’ll want to reduce the amount you’re taking,” Greunke says. “Sometimes, high doses of B-vitamins can lead to bright yellow colored urine; however, this isn’t necessarily harmful.”

Your energy levels

Is the pep in your step the result of a supplement or a placebo effect?

“Some supplements like vitamin B12 can yield quick improvements in energy,” Greunke says. “Adrenal supplements can help individuals feel calmer and focused relatively quickly. If an individual is dehydrated or imbalanced in minerals, an electrolyte supplement can boost energy, physical performance, and improve blood pressure.”

Others may have more subtle or long-term effects.

OTC and in-office tests

Whether OTC or in-office testing is necessary depends on the reason you’re taking the supplements.

If it’s to lower blood sugar because of pre-diabetes or diabetes, at-home glucose monitoring and in-office bloodwork are important, Greunke says.

Pasquariello says medical professionals can also check the nutrient levels in your blood before you start taking a supplement and after consuming it for a specific period.

“If you’re just starting supplementation for the first time or using it to help improve certain symptoms, in-office tests can be helpful,” Pasquariello says. “If you’re experiencing side effects from a supplement, an in-office test can also be recommended.”

In general, Pasquariello says it’s always important to connect with your doctor about any supplements you’re taking to ensure they don’t interfere with any medications or treatments.

Frequently asked questions

Want to learn more? Get the facts below

What vitamins/supplements should you take daily? What are the top 5?

This depends on your needs. People who are pregnant or trying to get pregnant should take a daily prenatal.

Vitamin D may also reduce the risk of pregnancy complications like gestational diabetes. Infants who aren’t formula-fed need daily vitamin D, or the lactating parent can supplement with vitamin D.

Other potentially important supplements include magnesium, iron, and omega 3s, but always talk to your doctor before you start supplementation, especially when it comes to iron.

How can you tell what supplements you should take?

Discuss this with your doctor or a dietician. The answer will depend on whether you are pregnant or lactating, age, diet, and health needs.

What vitamins/supplements do you need on a vegan or vegetarian diet?

Not all vegans and vegetarians require supplementation, but Pasquariello says B12 is the most common deficiency.

What vitamins and supplements do you need on a keto diet?

For those on the keto diet, Pasquariello suggests discussing vitamin D and calcium supplementation with your doctor.

What supplements do you need to build muscle?

Burdeos and Greunke say creatine monohydrate can help build muscle. The “buffered” kind is unnecessary and not supported by data.

What vitamins/supplements do you need to lose weight?

Most experts don’t believe vitamins or supplements are necessary for weight loss. Instead, work with a healthcare professional or dietician on meeting your goals through sustainable diet and lifestyle tweaks.

What supplements do you need if you’re a woman? For pregnancy?

Women don’t necessarily need special supplements, but experts say pregnant people should take prenatal vitamins with folate and iron. Ask your doctor for the best option for you.

It’s recommended that people begin taking prenatal vitamins three months before trying to become pregnant. Vitamin D supplementation during pregnancy may protect against pre-eclampsia, pre-term birth, and gestational diabetes.

Takeaway

Vitamins, minerals, and supplements are buzzy, but most people get enough nutrients from diet alone.

However, there are cases where supplementation is necessary, like during pregnancy or lactation.

It’s important to remember that the vitamin and supplement industry isn’t regulated by the FDA. Talk to your doctor about any supplements you’re considering to ensure they’re safe for you.

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Food Supplements Blog

The Truth About Brain Health Supplements

by CliNutra Medical Team
written by CliNutra Medical Team

Key Takeaways

  • So far, no supplements have been proven to enhance memory or prevent cognitive decline.
  • Supplements sold on the U.S. market are not evaluated by the U.S. Food and Drug Administration for safety or efficacy.
  • Brain health can be improved through lifestyle changes like being physically and socially active.

If you take a supplement to support brain health, stay cognitively sharp, or reduce your risk for dementia, you’re in good company. More than 1 in 4 Americans take at least one supplement for brain health, which translates to nearly $6 billion in sales.

The urge to find a vitamin, mineral, or herb that preserves memory and thinking abilities is understandable. Dementia is near the top of the list when it comes to the health conditions that people fear the most, and it’s estimated that as the population ages, the disease could affect more than 9 million Americans by 2030. Worldwide, nearly 10 million new cases occur every year.

But it’s important to separate wishful thinking from scientific evidence, especially when it comes to supplements of any kind. Unlike drugs, which have to go through several rigorous trials to prove efficacy and safety before they’re approved by the U.S. Food and Drug Administration (FDA), supplements aren’t approved by the FDA before they are marketed, and the “agency often does not know when new products come on the market,” according to its website.

The FDA also doesn’t test supplements before they hit the shelves, and due to limited resources, it doesn’t routinely analyze the content of supplements to ensure that they are safe, effective, or even contain the ingredients listed on the label, per the FDA website. 

Given this hands-off, buyer-beware approach, educating yourself about brain health supplements is essential. Here’s what top experts on cognitive health and supplements have to say about which — if any — brain-boosting supplements are worth your time and money, and which ones to look out for because they may contain untested ingredients.

Who Needs Supplements?

“Broadly speaking, good nutrition is important to a lot of health outcomes, and really poor nutrition is harmful to health in a lot of ways,” says Victor Henderson, MD, the director of the Stanford Alzheimer’s Disease Research Center and a professor of epidemiology and population health at Stanford Medicine in Palo Alto, California.

But if you’re talking about people in the United States who are fairly well nourished, there’s really not strong evidence that taking a supplement is going to boost cognitive outcomes or brain health, or do anything to prevent dementia, says Dr. Henderson. 

Omega-3 Fatty Acid Supplements: Worth the Investment? 

There has been interest in omega-3 fatty acids for brain health for a while, says Henderson. “If you look at cell membranes, cell functions, cell metabolism, it makes sense that omega-3 supplements might have an effect on the process,” he says.

Two types of omega-3s typically marketed as brain health supplements are docosahexaenoic acid (DHA) and eicosatetraenoic acid. 

The underlying scientific question isn’t why these substances might be important but do they really make a difference if people take them, says Henderson. “And unfortunately, the clinical trials that have been done with those kinds of supplements haven’t shown much of a difference,” he says.

The Alzheimer’s Association, a nonprofit organization that supports Alzheimer’s research and advocates for people affected by the disease, states that there’s not enough evidence to recommend DHA or any other omega-3 fatty acid to treat or prevent Alzheimer’s disease.

Are There Benefits to Phosphatidylserine?

What about phosphatidylserine? This fatty substance protects nerve cells in the brain and helps brain cells communicate with one another. It occurs naturally in the body as well as in foods such as soy, fish, and eggs.

The amount of the phosphatidylserine in your body decreases as you age, so theoretically, increasing it via a supplement could have benefits for cognitive function, says Pieter Cohen, MD, an associate professor of medicine at Harvard Medical School in Boston and a leading researcher in supplement safety at the Cambridge Health Alliance. 

“There are some small studies that show it may have some benefit and some that don’t show much of anything, so right now there’s not enough to make a recommendation,” Dr. Cohen says.

As far as supplements containing herbs or other chemical substances, there isn’t strong evidence that taking these types of supplements have brain benefits either, he says.

No Quick Fixes, and Possible Harm, From Brain-Boosting Supplements 

In the Wild West of the supplement industry, companies can advertise their supplement as improving memory, cognition, or brain health without any clinical trials in humans that actually show that, says Cohen. 

“The advertising opportunities of the companies are really limitless, as long as they avoid specific drug claims, like ‘This will cure Alzheimer’s disease.’ Something like that would strike the FDA as a drug claim,” he says. 

But the truth is, there’s no supplement ingredient that you could take to feel smarter or to give you a sharper memory in a matter of days, weeks, or months — a notion that Cohen completely dismisses as possible. 

“The only thing that supplements might potentially do in the future is that maybe you take it for 10 years, and it somehow slightly decreases the risk of memory loss. That’s theoretically possible, and that’s the kind of thing that’s being investigated,” he says. 

But companies want consumers to keep buying the supplements, absent evidence that there’s a magic substance that boosts memory and thinking, says Cohen.

“This raises a situation where some companies, in an effort to try to match or keep up with what they’ve advertised, then reach for illegal drugs, experimental drugs, or unapproved or foreign drugs,” he says. 

Cohen has reported on this trend in research. “Sometimes these ingredients are listed on the label, and sometimes they aren’t, but it’s concerning either way, because these drugs are experimental and could pose a health risk,” he says.

What ‘Clinically Tested’ Really Means (Spoiler Alert: Not Much) 

Does buying a supplement that’s advertised as “clinically tested” ensure that it has evidence to back up any claims? Nope. 

“Because ‘clinically tested’ isn’t a regulated, defined term in the supplement world, it doesn’t even mean it’s been through a clinical trial,” says Henderson. 

In that context, “clinically tested” just means it’s been tested on people, but it could have been tested on a half a dozen college students, family members of a supplement executive, or just about anyone, he says. 

“A supplement labeled ‘clinically tested’ could also mean that it really was tested in an actual clinical trial — it probably does not, but it could. If you want to know for certain, go to ClinicalTrials.gov, where all clinical trials are registered. Put in the name of the compound and search to see if there are clinical trials have been completed or are currently underway,” says Henderson.

Can Multivitamins Preserve Memory or Cognitive Function? 

What about the recent study that found a basic multivitamin had cognitive benefits?

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Multivitamin benefits were observed in three nonoverlapping groups of people enrolled in the same parent trial, says co-author Laura D. Baker, PhD, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine in Winston-Salem, North Carolina. “That increases our confidence that daily multivitamin supplementation holds promise as a strategy to support cognitive health in older adults,” Dr. Baker says.

Researchers found evidence of multivitamin benefits for both global cognition and episodic memory, which they estimated added up to slowed global cognitive aging by an estimated two years compared with a placebo.

However, researchers don’t have an explanation why supplementing with a multivitamin would improve cognitive health in people without any vitamin deficiencies, and more research is needed to see if the findings can be confirmed in studies with real-world outcomes, says Cohen. “At this point, I’m not going to recommend multivitamins to my patients as a way to maintain or improve their memory,” he says.

Baker agrees that it’s too early for widespread recommendations on multivitamins to preserve cognitive function or memory.

“Although the trials increased our confidence, it’s important to note that the group studied here was predominantly white and well educated. We don’t know about efficacy and safety in underrepresented groups that are at a higher risk for cardiovascular and other co-morbidities,” she says. Investigators are planning a new trial that aims to address this issue, adds Baker.

Bottom Line: Brain Health Supplements Aren’t Ready for Prime Time

Experts generally agree that there isn’t enough evidence to recommend any type of supplement for brain health — at least not yet. 

“I think that there are some interesting scientific questions swirling around some types of supplements that need to be sorted out, and maybe there will be a role for supplements and cognition in the future. But we’re not there yet,” says Cohen.

Henderson agrees: “The supplement industry is a huge multibillion-dollar industry, and there’s very little evidence behind any of them. There are some mechanisms in the brain where it seems plausible that certain ingredients may help preserve function, but as of right now, any clinical data in humans showing that they have any positive effect is weak.”

Because nothing is ready for prime time, Cohen doesn’t recommend any types of vitamins or supplements to improve cognition, decrease memory loss, or reduce the risk of dementia including Alzheimer’s disease. 

“If a patient really wants to take a multivitamin every day, I don’t think the evidence is strong enough to recommend that, but I’m not going to spend a lot of time during the visit trying to talk them out of it, because it’s not going to harm them to do that,” Cohen says. 

Although supplements aren’t the key to maintaining brain health, many lifestyle changes are associated with reduced risk of cognitive impairment and dementia. 

Evidence-Based Ways to Improve Brain Health

Money spent on health supplements would be better spent on a healthy lifestyle — for example, eating healthy foods, getting physical activity, and taking any prescribed medications to help manage chronic conditions, says Henderson. 

Controlling blood sugar, maintaining a healthy weight, and managing blood pressure can reduce the risk of future dementia, according to the Centers for Disease Control and Prevention.

Quality sleep is important for brain health, too. A lack of sleep (over many months or years, not just a night or two here and there) may increase dementia risk.

Finally, having a sense of purpose, staying socially connected, reading, and engaging in other mentally stimulating activities may also help protect your brain and reduce the risk of cognitive impairment.

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Food Supplements Blog

8 Ways Vitamin D Can Potentially Benefit Your Health

by CliNutra Medical Team
written by CliNutra Medical Team

It’s no secret that vitamin D is an essential nutrient, best known for its role in bone health and immune function. It’s often referred to as the Sunshine Vitamin because our bodies can make it when exposed to ultraviolet light, and most people meet at least part of their daily requirement for the vitamin this way, according to the National Institutes of Health (NIH).

Only select foods, including eggs and fatty fish like salmon, naturally contain vitamin D, but many others, including milk and orange juice, have been fortified with the nutrient. Why such an emphasis on this fat-soluble vitamin? Well, research has linked vitamin D to a number of health benefits. Read on to learn what is known about what this essential nutrient can — and can’t — do for you.

How Is Vitamin D Different From Other Nutrients?

To get a better understanding of vitamin D and scientists’ long-held fascination with its functions, it’s first good to know that not all vitamins and minerals operate in the body alike.

“We’re discovering that vitamin D behaves much less like a vitamin and much more like a hormone,” says Robin Foroutan, RDN, an integrative dietitian at the Morrison Center in New York City and a spokesperson for the Academy of Nutrition and Dietetics. That means vitamin D acts as a messenger rather than a participant in metabolism, according to the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies, potentially affecting everything from weight to how organs function.

How Do You Ensure That You Have Enough Vitamin D?

The recommended daily allowance of vitamin D is 600 international units (IU) for most people ages 1 to 70, per the FNB. For people over age 70, it’s 800 IU, and for infants, it’s 400 IU.

But it’s not easy to get that much vitamin D through diet and sunlight alone. The average amount of the nutrient that an individual gets from food and drink rarely exceeds 204 IU per day in men and 168 IU per day in women. Even drinking whole milk fortified with vitamin D will get you only 95.6 IU in 8 ounces (oz), according to the U.S. Department of Agriculture (USDA). Unsweetened oat milk boasts 68 IU per 100 grams (which is about 3.5 oz) per the USDA, and the same amount of almond milk contains 63.6 IU, the USDA reports.

That’s why many people take vitamin D supplements. However, a study published in July 2022 in the The New England Journal of Medicine suggests that they may not be necessary or effective in those who don’t have a vitamin D deficiency. If you suspect that you have a deficiency, consult your primary care provider, as treatment recommendations vary widely. 

Keep in mind that there can be too much of a good thing with vitamin D, which is why the FNB set an upper limit of 4,000 IU per day in supplementation for people over age 9 and up to 3,000 IU for infants and children up to age 8, depending on age. Dosages beyond those increase the risk of death, cancer, and cardiovascular events, as well as falls and fractures in older adults, says the NIH.

What Research Says About Vitamin D and Health

Although research on vitamin D abounds, its effect on human health remains uncertain. That’s largely because the majority of vitamin D studies either are on animals or were conducted in small groups of people. Most important, the majority of research on the nutrient is observational, meaning that the findings don’t point to a definite cause-and-effect relationship between vitamin D and the potential health benefit being studied.

Studies that do produce likely causal results are conducted with a randomized, controlled model, in which researchers eliminate the risk of bias and account for potentially conflicting factors, notes George Washington University. Large randomized, controlled trials are considered the gold standard for research, and unfortunately, there haven’t been many on vitamin D supplementation and its various possible health benefits.

With research limitations in mind, here’s an in-depth look at what vitamin D can, may, and definitely won’t do for your health.

  • It Can Help Prevent Bone Diseases Such as Osteoporosis
    • It’s clear that vitamin D aids in the absorption of calcium. Without enough vitamin D in the body, there will not be enough of calcium’s active form, the hormone calcitriol, according to the NIH. Calcium absorption allows the body to maintain a sufficient level of that element as well as phosphate, both of which promote the growth and maintenance of healthy, strong bones. 
    • That’s why getting enough vitamin D is critical for warding off bone diseases, such as rickets in children, osteomalacia in adults, and osteoporosis in older adults, says the NIH. Rickets is marked by soft and weak bones in children. It is rare in the United States and is typically associated with developing countries, but an inadequate level of vitamin D from lack of sun exposure or diet can affect children anywhere in the world, research shows. According to the Mayo Clinic, signs and symptoms of rickets include pain in the spine, pelvis, and legs, as well as delayed growth and muscle weakness. 
    • Meanwhile, osteomalacia refers to softening of the bones due to vitamin D deficiency. Its signs include dull, aching pain in the legs, hips, pelvis, ribs, and back, though the condition often doesn’t present symptoms in its early stages, the Mayo Clinic notes. 
    • Osteoporosis is one of the main causes of fractures and broken bones in older adults. The Mayo Clinic says that this bone disease results when the cycle of new bone creation and old bone loss becomes unbalanced and more bone is lost than created. Women who are past menopause are at the highest risk of osteoporosis, and as with osteomalacia, people with osteoporosis are often asymptomatic when the disease is in its early stages. Later symptoms may include a stooped posture, declining height, back pain, and an unexpected and immediate bone fracture. 
    • Given these facts, it’s no wonder that vitamin D supplements have long been touted as good for bone health. Yet observational research has prompted a reexamination of that wisdom. The New England Journal of Medicine study aimed to see if 2,000 IU of daily vitamin D3 supplements versus a placebo would reduce the risk of bone fractures over five years in over 25,000 healthy, nondeficient volunteers over age 50. And research confirmed that the supplements did not reduce risk. 
    • An additional review of more than 81 clinical trials, published in October 2018 in The Lancet Diabetes & Endocrinology, found that vitamin D supplements don’t prevent fractures or falls, or have any clinically meaningful effect on bone mineral density. One thing to note: The researchers excluded the treatment of rickets and osteomalacia from their conclusions about the benefits of supplementation. 
  • It May Improve Symptoms of Seasonal Affective Disorder (Seasonal Depression) 
    • While vitamin D’s potential role in helping prevent or manage clinical depression is still unclear because of limited research, researchers believe that a person’s vitamin D level may indeed play a role in the risk of seasonal affective disorder, or seasonal depression, according to the National Institute of Mental Health. Because there is less sunlight in winter, people tend to produce less vitamin D, which may affect the activity of the neurotransmitter serotonin and play a role in seasonal affective disorder.
    • Serotonin is the same chemical that your brain pumps out when you go on a long run, eat a piece of chocolate, or hold the hand of the person you love. It’s a feel-good hormone. So when the serotonin level is thrown off you may feel blue or be at a greater risk for mood disorders, notes World Psychiatry. Foroutan points out that healthcare providers may prescribe vitamin D supplements to help treat seasonal affective disorder.
    • Studies on the effectiveness of vitamin D as a depression treatment have had mixed results, but a recent one shows promise. A review and meta-analysis published in July 2022 in Critical Reviews in Food Science and Nutrition found that daily vitamin D supplementation equal to or exceeding 2,000 IU per day may help reduce depressive symptoms. However, researchers described their results as having “very low certainty.” 
    • A previous study came to a conflicting conclusion. The research, published in August 2020 in JAMA, found no significant difference in depression symptom frequency between participants who took vitamin D and those who didn’t.
  • It Can Protect Against Respiratory Infections
    • Increase your level of vitamin D if you’re deficient, and you may find that you get fewer respiratory infections (aka colds and flu) than usual. There’s even research to indicate that a vitamin D deficiency may worsen outcomes of COVID-19. A systematic review and meta-analysis of randomized, controlled trials, published in 2022 in the journal Expert Review of Anti-Infective Therapy, found that supplementing with vitamin D may protect against negative outcomes related to COVID-19, although additional research is needed. 
    • One review of 25 randomized, controlled trials involving about 11,300 people suggests that participants who were vitamin D deficient saw a 12 percent reduced risk for respiratory infections after taking a vitamin D supplement, though not every study saw a clear benefit from supplementation. Researchers published their findings in February 2017 in The BMJ. 
    • The main limitations? Researchers weren’t sure whether participants had received a flu vaccine or were diagnosed with the respiratory ailment chronic obstructive pulmonary disease, which are two confounding factors that may have skewed the results.
    • An accompanying editorial also published in The BMJ cautions readers to take the findings with a grain of salt, and the authors argue against standard year-round vitamin D supplementation and call for additional research. 
  • It May Help Protect Against Heart Disease and Stroke
  • It Could Reduce the Risk for Type 2 Diabetes
    • Observational studies in cell models suggest that vitamin D may help increase insulin sensitivity, boost beta cell function, and lessen inflammation — all potential benefits for reducing the risk of and helping manage type 2 diabetes.
    • But vitamin D supplementation was not found to lower the risk of developing type 2 diabetes in a randomized, controlled clinical trial involving more than 2,400 participants that was published in August 2019 in The New England Journal of Medicine, despite prior observational studies suggesting that it could. A dose of 4,000 IU of vitamin D per day did not significantly lower the risk of diabetes compared with a placebo. The study subjects had a high risk of developing type 2 diabetes but were not necessarily D deficient. In a study published in 2022 in The BMJ, vitamin D supplements also weren’t found to reduce the risk of type 2 diabetes in people with prediabetes, however, results suggested that they could benefit people with insufficient insulin secretion. 
  • It Plays a Role in Reducing Cancer Death
    • Scientists are paying increasing attention to vitamin D’s possible role in warding off cancer. A review of 63 observational studies that analyzed the potential connection between vitamin D and breast cancer, colon cancer, ovarian cancer, and prostate cancer yielded promising results, suggesting that vitamin D may be an easy and low-cost way to help reduce cancer risk. 
    • The VITAL study also looked at the effect of vitamin D supplements on cancer. The nutrient was not found to reduce the risk of cancer overall for participants. Yet those who developed cancer had a 25 percent lower death rate when they were taking vitamin D. The findings also pointed to a possible reduction in cancer risk for African Americans, though the researchers say that further study is needed. A small study published in July 2022 in Cancer also found low vitamin D levels in Black and Latina women to be linked to an increased risk of breast cancer.
    • Because of conflicting science and a dearth of randomized, controlled trials, the NIH doesn’t yet recommend vitamin D supplements to help reduce the risk of cancer.
  • It May Help Prevent Cognitive Decline and Dementia
    • Foroutan points out that there are vitamin D receptors in brain tissue, which suggests that the vitamin may play a role in cognitive function and, potentially, the risk of dementia. Research increasingly supports this notion — a study published in April 2022 in The American Journal of Clinical Nutrition linked vitamin D deficiency with an increased risk of dementia and justified its causal effect on the condition. Another research article suggests that vitamin D may help clear up amyloid plaque, the hallmark of Alzheimer’s disease (the most common form of dementia). The authors note that more research is needed to confirm a cause-and-effect relationship between an adequate level of vitamin D and Alzheimer’s specifically. 
    • Meanwhile, a large review published in July 2018 in Nutritional Neuroscience found insufficient evidence that vitamin D supplements protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Researchers wrote that they also couldn’t confirm that vitamin D synthesized from sun exposure helps protect against neurodegenerative diseases. 
  • It Provides Relief for Symptoms of Autoimmune Conditions
    • Researchers have long been fascinated with the potential effect that vitamin D may have on autoimmune disorders because of the nutrient’s role in regulating the immune system, according to the Harvard T.H. Chan School of Public Health. To confirm its role, more research is needed, but a study published in 2022 in The BMJ made some significant headway. Among nearly 26,000 participants, the study found that people who took vitamin D, or vitamin D and omega-3 fatty acids, had a significantly lower rate of autoimmune diseases — like rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease, and psoriasis — than people who took a placebo.

What Vitamin D Definitely Won’t Do for Your Health

By now, you realize that scientists are still exploring how exactly vitamin D affects our bodies and what role it might have in disease treatment and prevention. But one thing’s for sure: Vitamin D is no cure-all, so don’t start taking supplements with the hope that all your health woes will vanish. There’s no vitamin that can do that.

The Takeaway on Vitamin D and Your Health

Vitamin D is an essential nutrient that can help fortify bones and keep them strong while also potentially lowering the risk of cancer and death from cancer for some individuals. But its other effects need to be further investigated before scientists, doctors, and everyone else can make informed decisions about supplementing or upping dietary intake of the vitamin.

Until then, take steps to get your recommended daily amount of the nutrient through food, supplements, and sunlight (keeping in mind the health risks of prolonged UV ray exposure). If you suspect that you have a vitamin D deficiency, talk to your doctor about getting a blood test to check if your level is adequate.

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