What are the effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk?
Given the decades of experience using ketogenic diets to treat certain cases of pediatric epilepsy, a body of safety data has accumulated. Nutrient deficiencies would seem to be the obvious issue. Inadequate intake of 17 micronutrients, vitamins, and minerals has been documented in those on strict ketogenic diets, as you can see in the graph below and at 0:14 in my video Are Keto Diets Safe?.
Dieting is a particularly important time to make sure you’re meeting all of your essential nutrient requirements, since you may be taking in less food. Ketogenic diets tend to be so nutritionally vacuous that one assessment estimated that you’d have to eat more than 37,000 calories a day to get a sufficient daily intake of all essential vitamins and minerals, as you can see in the graph below and at 0:39 in my video.
That is one of the advantages of more plant-based approaches. As the editor-in-chief of the Journal of the American Dietetic Association put it, “What could be more nutrient-dense than a vegetarian diet?” Choosing a healthy diet may be easier than eating more than 37,000 daily calories, which is like putting 50 sticks of butter in your morning coffee.
We aren’t just talking about not reaching your daily allowances either. Children have gotten scurvy on ketogenic diets, and some have even died from selenium deficiency, which can cause sudden cardiac death. The vitamin and mineral deficiencies can be solved with supplements, but what about the paucity of prebiotics, the dozens of types of fiber, and resistant starches found concentrated in whole grains and beans that you’d miss out on?
Not surprisingly, constipation is very common on keto diets. As I’ve reviewed before, starving our microbial self of prebiotics can have a whole array of negative consequences. Ketogenic diets have been shown to “reduce the species richness and diversity of intestinal microbiota,” our gut flora. Microbiome changes can be detected within 24 hours of switching to a high-fat, low-fiber diet. A lack of fiber starves our good gut bacteria. We used to think that dietary fat itself was nearly all absorbed in the small intestine, but based on studies using radioactive tracers, we now know that about 7 percent of the saturated fat in a fat-rich meal can make it down to the colon. This may result in “detrimental changes” in our gut microbiome, as well as weight gain, increased leaky gut, and pro-inflammatory changes. For example, there may be a drop in beneficial Bifidobacteria and a decrease in overall short-chain fatty acid production, both of which would be expected to increase the risk of gastrointestinal disorders.
Striking at the heart of the matter, what might all of that saturated fat be doing to our heart? If you look at low-carbohydrate diets and all-cause mortality, those who eat lower-carb diets suffer “a significantly higher risk of all-cause mortality,” meaning they live, on average, significantly shorter lives. However, from a heart-disease perspective, it matters if it’s animal fat or plant fat. Based on the famous Harvard cohorts, eating more of an animal-based, low-carb diet was associated with higher death rates from cardiovascular disease and a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.
And it wasn’t just Harvard. Other researchers have also found that “low-carbohydrate dietary patterns favoring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favored plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain bread, were associated with lower mortality…”
Cholesterol production in the body is directly correlated to body weight, as you can see in the graph below and at 3:50 in my video.
Every pound of weight loss by nearly any means is associated with about a one-point drop in cholesterol levels in the blood. But if we put people on very-low-carb ketogenic diets, the beneficial effect on LDL bad cholesterol is blunted or even completely neutralized. Counterbalancing changes in LDL or HDL (what we used to think of as good cholesterol) are not considered sufficient to offset this risk. You don’t have to wait until cholesterol builds up in your arteries to have adverse effects either; within three hours of eating a meal high in saturated fat, you can see a significant impairment of artery function. Even with a dozen pounds of weight loss, artery function worsens on a ketogenic diet instead of getting better, which appears to be the case with low-carb diets in general.
For more on keto diets, check out my video series here.
And, to learn more about your microbiome, see the related videos below.
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
Diverticulosis is a common bowel condition that is most common in the over 60 population. Albeit benign, this condition can come with unpleasant symptoms such as constipation, bloating, diarrhea, and stomach cramps.
After a diagnoses, a patient is usually advised to eat more fiber, which means vegetables, fruits, beans, and grains. While these foods are great for your overall health and diverticulosis, there is an easier way to get enough fiber to relieve the symptoms.
Various fiber supplements provide the necessary fiber so you don’t need to stuff beans into your mouth every day. Wondering what’s the best fiber supplement for diverticulosis? You’ll find out soon and you have a few choices.
Don’t have the time read the entire review?
Here’s a quick look at our top choices for the best fiber supplement for diverticulosis
Best Fiber Supplement for Diverticulosis Reviews
1. Best OverallChoice: Bulk Supplements Ground Psyllium Husk
From their Nevada facility, Bulk Supplements supplies over 400 pure nutritional supplements and ingredients to customers and manufacturers. The company is dedicated to maintaining quality and service, and their facility is FDA-registered and practices cGMP manufacturing processes.
All their supplements are tested in their in-house laboratory for safety and consistency, and additional testing is done by reputable independent laboratories located in the United States.
Their psyllium husk powder is pure and natural, without any additives, making it the best way for people with diverticulosis to add healthy fiber to their diet.
Bulk Supplements Ground Psyllium Husk is pure psyllium husk with no added ingredients. It is a dietary fiber and prebiotic that helps to support healthy digestion and promotes cardiovascular health.
It is free of sugar, soy, dairy, yeast, gluten, or any other additives. Simply mix this powder into a glass of water and drink it for a fiber boost.
PROS
Psyllium husk is naturally high in fiber
Natural prebiotic promotes digestive health
Benefits cardiovascular health
No sugar, dairy, soy, gluten, or yeast
CONS
This powder is so fine that it may float on top of water and be a bit difficult to mix
Sunergetic might not be a household name like Metamucil, but this doesn’t mean this supplement is not worth your attention. The Sunergetic Psyllium Husk Capsules, for one, is highly rated.
What’s more, the company adheres to strict regulatory standards and aims to provide a top-quality product. The Sunergetic Psyllium Husk Capsules come from an FDA-certified facility which follows GMP (Good Manufacturing Practices) standards. Plus, you can return the product if not satisfied and get your money back.
But, how does this particular Sunergetic supplement relieve diverticulosis? The primary aim is to promote the health of the digestive tract. The supplement is designed to aid digestion, regular bowel movement, and optimal intestinal health. It’s important to note that this supplement doesn’t contain any other nutrients aside from psyllium husk fiber.
Based on a 2,000-calorie diet, one serving/capsule of 2g of carbohydrates and 0.9g of dietary fiber makes up negligible daily recommended value (RDV) of a person’s carbs intake and 4% RDV of fiber.
If you do the math, you’ll see that two capsules contain 1,450mg of psyllium husk powder, which comes from the seeds of the Plantago plant. The bottle in this review contains 240 capsules.
The manufacturer recommends 2 to 4 capsules per day but you can take more for conditions like diverticulosis. You can take them before or after a meal, though most people do take fiber supplements before meals.
This product contains inactive ingredients such as silicon dioxide, bovine gelatin, and vegetable magnesium. Therefore, it is not suitable for those who are on a vegetarian diet.
PROS
240 capsules per bottle
Easy to swallow
Made in FDA-certified facility
4% RDV of fiber per pill
CONS
Not vegan/vegetarian-friendly
3. Best Value for the Money: Now Foods, Psyllium Husk Powder
NOW Foods has been creating natural products since 1968, from their world class facility in Nevada. Over the years, they have earned hundreds of awards, being recognized by Taste for Life, Vegan Times, Whole Foods Magazine, Delicious Living, BetterNutrition, Clean Eating Magazine, and more.
They have not only been recognized for having great products, but for being a great company.
They have been repeatedly ranked as one of the best companies to work for in America, won the IVC Journal Innovation Award, the Beauty 100 Award, the Nexty Supplyside Award, Botanical Product of the Year, Beauty With A Conscience, and Best New Product.
Finally, they have been recognized as a leader in sustainability, with recognition from the governor of Illinois, a Forest Preserve Award, and the company was even presented with an E award in a ceremony at the White House.
They promote sustainability, make charitable contributions, and advocate for more transparency, science, and consumer protections in the natural products industry. It’s a company with an incredible reputation, that you can feel good about buying from.
You might think that, with all this care and quality, NOW products would be more expensive, but the NOW Foods Psyllium Husk Powder is surprisingly affordable,
The Now Foods, Psyllium Husk Powder is pure psyllium husks, ground to a fine powder. NOW psyllium husks are USDA certified organic and non-GMO verified.
This product is vegan, kosher, and free of corn, dairy, eggs, gluten, nuts, soy, or sugar. It’s also an excellent value: one tablespoon of NOW psyllium husk powder has 7 grams of fiber, compared to just 1 gram of fiber in other supplements.
For this reason, NOW Foods recommends starting with small amounts of this psyllium husk powder and increasing your dosage gradually over several weeks.
PROS
Pure, certified organic and non-GMO psyllium husk powder
Vegan, kosher, and free of sugar, gluten, soy, dairy, eggs, corn, or nuts
High amount of fiber per serving
Quality tested and assured
Made in the USA in an FDA and GMP facility
NOW Foods promotes environmental and social causes
CONS
May clump and not mix smoothly into water
4. Most Budget-Friendly: Puritan’s Pride Psyllium Husk Seed 100% Natural
Puritan’s Pride products are made in the USA and have been since the company was founded in 1973. Their ingredients are sourced from more than 106 countries around the world, from suppliers that provide the best quality and potency.
Their products are tested or inspected as many as 15 times throughout the manufacturing process, to ensure purity, quality, and potency, as well as to make sure that products are consistent and produce reliable results for the consumer.
Their facilities are FDA regulated, and Puritan’s Pride works closely with the Council for Responsible Nutrition. Their psyllium husk powder is a great budget-friendly option.
Puritan’s Pride Psyllium Husk Seed 100% Natural contains nothing but natural psyllium husk powder, supporting digestion, colon, and heart health. It contains no sugar, starch, milk, lactose, soy, gluten, wheat, yeast, or fish. It is made without preservatives, and without artificial colors, flavors, or sweeteners.
PROS
Pure psyllium husk powder
Free of sugar, gluten, wheat, soy, milk, eggs, yeast, or fish
No artificial colors, flavors, or sweeteners, and no preservatives
Made in the US in an FDA regulated facility
CONS
May not mix smoothly into water
5. Best Name-Brand Option: Metamucil Fiber 4-in-1 Psyllium Fiber Supplement
Metamucil, a Proctor & Gamble brand, is one of the oldest and most popular fiber supplements in the market. It first came out in 1934 as a 100% natural psyllium husk supplement and the current formula does so much more than just help with diverticulosis.
As indicated, there are four beneficial properties of Metamucil fiber. First and foremost, psyllium fiber can treat diverticulosis-induced constipation and help you to maintain regular bowel movements. In your stomach, Metamucil powder thickens into a gel that makes you feel full.
This gel has the ability to trap sugars which may help keep blood sugar levels in check. And finally, Metamucil is designed to promote cardiovascular health and lower your cholesterol levels.
At this point, Metamucil Fiber 4-in-1 Psyllium Fiber Supplement may sound as a do-it-all wonder drug. But there are several medical studies that attest to the blood sugar and cholesterol-regulating properties of psyllium fiber.
By now, it’s obvious that the main active ingredient is psyllium fiber, but are there any other beneficial nutrients in Metamucil? There are! This supplement is also rich in sodium, potassium, and iron.
For your information, potassium is one of the minerals responsible for relaying signals from your stomach to the brain and iron promotes healthy gut flora.
In addition, Metamucil comes in different forms to suit any dietary preferences. The one in this review is an orange-flavored powder that mixes with water to give you a fiber-rich drink. But the same supplement is also available in the form of capsules and snacks (Fiber Thins).
If you are wondering how to take/drink Metamucil, there is no right or wrong way. You can have a serving before or after a meal and at any time of the day. That said, the manufacturer recommends up to three servings/doses per day.
PROS
4-in-1 supplement
Gluten-free
Promotes bowel movement
Makes you feel full
CONS
May contain artificial sweeteners
6. Best Budget-Friendly Pill Option: Fibercon Fiber Therapy for Regularity
Fibercon Fiber Therapy for Regularity is designed to give you relief from diverticulosis-induced constipation. In addition, it is also effective against Irritable Bowels Syndrome (IBS). While the supplement is suitable for daily consumption, it does not technically contain fiber – that’s why it’s called fiber therapy.
Instead, the active ingredient is calcium polycarbophil (you’ll also find 140mg of calcium and 10mg of magnesium per caplet). Although not a fiber, polycarbophil works like a fiber.
Call it synthetic fiber if you will. Its main use is as a bulk-forming laxative that relieves constipation by decreasing the density of stool, making it softer as a result, and therefore an easier on the old toilet.
It’s worth noting that Fibercon Fiber Therapy is more like an over-the-counter laxative than a supplement, so it’s not some that you’ll want if you’re looking for fiber. But if your end target is to relieve the symptoms of diverticulosis, this may work better than some fiber supplements.
The recommended dose is up to four caplets per day. You can take it daily but perhaps not for more than a week unless instructed by a doctor.
In general, diverticulosis patients take 2 caplets once a day but this may depend on your age, diet, the severity of the condition, etc. Regardless, it’s important to wash the caplets down with 8 ounces of water.
Here’s the cool thing compared to dietary fiber. Fibercon caplets don’t ferment in your system, which means there is no risk of bloating or gas.
PROS
Synthetic fiber
Proven laxative
Helps with IBS
140 caplets per pack
Contains magnesium and cellulose
CONS
Doesn’t contain any dietary fiber
7. Best Organic Option for Diverticulosis: Viva Naturals Organic Psyllium Husk Powder
Viva Naturals is devoted to providing healthy, plant-based nutrition to the world. They believe in natural health, transparent sourcing, and sustainability. Their psyllium husk powder is certified organic and non-GMO.
Viva Naturals Organic Psyllium Husk Powder contains pure psyllium husk powder, healthy for the digestive system, colon, and even the heart. It’s pure and natural, made without dairy, gluten, soy, or artificial ingredients. It is USDA certified organic, and non-GMO.
PROS
Pure, certified organic and non-GMO psyllium husk powder
Free of gluten, soy, and dairy
CONS
May be grainy and not mix smoothly into water
Fiber Supplement Buyers Guide
Like all supplements, fiber supplements for diverticulosis can be obtained online or over the counter without a prescription. But there are a few things you should know to ensure effective relief.
Fiber Supplement Active Ingredients
Most fiber supplements use psyllium husk powder as the main active ingredient. The powder is obtained from the husks of Plantago ovata seeds. Although it has been widely used as a laxative, recent studies also show that psyllium can be beneficial for pancreatic and cardiovascular health.
For diverticulosis patients, psyllium acts as a bulk-forming laxative and a prebiotic. This means it promotes the growth of healthy bacteria in the gut to improve your digestive system. Healthy digestion improves overall immunity and makes it easier for your body to fight inflammation and infection.
Additional Active Ingredients
Some supplements contain minerals and other nutrients which may further promote digestive health. The extra nutrients include magnesium, iron, and potassium.
For example, magnesium has laxative properties which aid regular bowel movement. Studies show that iron helps the growth of gut bacteria and increases butyrate, which is an anti-inflammatory bacterial metabolite.
And potassium is responsible for sending signals to your brain to stimulate bowel contractions and propel digested food.
The bottom line is that you may want to consider a psyllium husk powder supplement that has additional active ingredients. This is of course not a requirement, especially if you’re already taking a daily multivitamin and mineral or if you’re getting enough from your diet.
Inactive Ingredients
There has been a bit of controversy about the inactive ingredients in pills. The truth is that these ingredients are completely safe and won’t affect your health in any way.
By definition, they are inactive in your system. They are mostly preservatives, dyes, binding agents, and flavors. More importantly, the FDA approves of all inactive ingredients that are used in pharmaceutical and health industries and the agency updates the databaseevery year.
On the other hand, some inactive ingredients are animal-based which would make the product unsuitable for vegans and vegetarians.
Fiber Supplement Dosage and Consumption
In general, the recommended daily intake is up to three or four servings/capsules per day. Of course, you may take more if your condition is serious and you’re in overall good health.
Diverticulosis supplements can be taken at any time of the day, before or after a meal.
Diverticulosis supplements can be taken at any time of the day, before or after a meal. However, certain manufacturers may have more specific recommendations. If you’re taking fiber to feel full, then you should definitely take it before a meal.
Fiber Supplement Types
There are two main types of fiber supplements, powder and pills. You’ll also find edibles that are stuffed full of fiber.
Whichever type you choose, pay attention to the nutritional label and you’ll know how much to take. If you can’t or have difficulty swallowing pills or capsules, you may try a water-soluble powder.
Side Effects
With fiber supplements for diverticulosis, you don’t need to worry about negative effects unless you’re one of those rare souls who are sensitive to dietary fiber. Other than that, stick to the recommended daily intake and you’ll be fine.
In some rare cases, patients may have an allergic reaction to one of the ingredients and experience abdominal cramps or diarrhea. There is also a tiny possibility of abnormal changes in bowel movements that persist after you discontinue the use.
Contraindications with Other Medications
It is safe to take fiber supplements for diverticulosis with other non-laxative medications. But remember, these are bulk-forming laxatives, which means they might affect the metabolization of certain drugs. For this reason, it’s best to take the supplement two hours before or after other medications.
Final Thoughts on Fiber Supplements for Diverticulosis
When you consider the active ingredients, history, and beneficial properties, it’s not hard to determine the best fiber supplement for diverticulosis. Bulk Supplements Ground Psyllium Husk is the supplement that can relieve your symptoms in addition to improving the overall health of your digestive tract.
On top of psyllium husk powder, it also contains potassium and iron for faster and more effective results. And don’t forget that this supplement comes in powder, capsule, and edible forms so you have choices and you can even mix things up if you so wish.
And if you’re looking for more resources on supplements, be sure to check out these blog posts:
Hannah Frye is the Assistant Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including skin care, women’s health, mental health, sustainability, social media trends, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.
Like many people, I grew up learning that my vagina was self-sufficient. I don’t use scented products in hopes of making it smell like roses, and I avoid gynecologist no-gos, like douches.
But as interest in vulva care continues to expand, I couldn’t help but wonder if there was a way to also support my vaginal health. After all, I actively look for ways to promote a healthy gut and skin microbiome—shouldn’t I be doing the same for my vaginal microbiome?
My piqued interest aligned well with a chance to test out Bonafide’s Clairvee, a probiotic that helps to maintain a balanced vaginal microbiome.* After two months of taking Clairvee, I’m happy to say this tiny little capsule has changed the way I think about my own vaginal health.
As someone who cycle tracks to prevent pregnancy, I’m in tune with my body’s natural ebbs and flows. I know how different parts of my menstrual cycle impact odors and discharge—and I know when something is not quite right with my vagina.
When I started taking Clairvee, I wasn’t worried that my vaginal microbiome was all out of whack. Instead it felt like a safeguard against the moments when my vagina was struggling to keep things balanced (which eventually happens to every woman).*
Did I notice any changes? Surprisingly, yes. I typically have some discomfort right after my menstrual cycle as my body works to restore balance, but I was generally comfortable through all stages of my cycle when taking Clarivee.*
I also noticed a slight reduction in odor; I have an incredibly sensitive nose and feel like I can pick up on even the faintest odors. While I’ve never considered myself unnaturally smelly—again, every vagina has an odor—I will say my scent felt less strong.*
One time when my scent didn’t change at all? After a super sweaty workout—but what can you really expect?
For many, the journey of pregnancy starts long before conception. Each person’s reproductive goals and path are different, but one thing is certain: Fertility is a collective issue, not an individual one.
With a unique approach to fertility, FullWell offers supplements to create a healthy foundation for both men and women—because it takes two to create a healthy pregnancy.*
Impressed by its alternative approach, we tested FullWell and took a deeper look to find out why these comprehensive supplements are loved by hundreds of customers with all different reproductive goals.
Developed by registered dietitian Ayla Barmmer, MS, RD, LDN, FullWell offers products to support fertility from before contraception to postpartum.*
Barmmer spent more than two decades working on complex fertility cases at Boston Functional Nutrition, her integrative nutrition practice. Her experience led to the creation of a high-quality, evidence-based supplement for clients, which later became FullWell’s first product.
FullWell’s approach to fertility differs from other brand’s in a few ways. Most importantly these supplements support all stages of reproductive health, starting with a fertility booster supplement that supercharges egg and sperm quality.*
And yes, we did say sperm. Another differentiator of FullWell’s lineup is that it considers both partners in the fertility journey.
There are plenty of reasons to be impressed by FullWell’s lineup. We love that the products are formulated by a registered dietitian with clean and lean excipients.
A few formulas even feature premium ingredients—like chelated minerals and bioactive B vitamins—and there isn’t a ton of ingredient sprinkling across SKUs. Plus, they’re relatively affordable, non-GMO, and third party tested.
FullWell differs in their point-of-view. The brand believes it’s better to work with your doctor for exact iron dosage rather than taking a multivitamin with a general dosage. It even sells a separate Iron Bump Product (though our tester did not receive this product).
Similarly, the women’s prenatal multivitamin does not include DHA. Instead it sells a separate Fish Oil, which can be purchased alongside the multivitamin in this bundle.
FullWell’s very first formula was its Women’s Prenatal Multivitamin (which can be taken even before pregnancy). Like most prenatals, it has fertility essentials like folate, B12, and chelated minerals, along with important nutrients like calcium and magnesium that many other prenatals often skip.*
There are a few notable things we like about this formula. It includes choline, which supports brain development and normal neural tube development.* The formula also has 4,000 IUs of vitamin D (which is just below the 5,000 IUs of vitamin D needed by most normal-weight adults to achieve a 50 ng/ml or higher on a vitamin D test).
We’ll warn: The 8-capsule serving is a little off-putting, but you can separate into two divided doses (or touch base with your healthcare practitioner on the best way to consume). Plus, the easy-to-tolerate formula shouldn’t upset your stomach, regardless of how you take your daily serving.
Men are often left out of the prenatal conversation—but healthy sperm is also important for a healthy pregnancy. FullWell recommends that men start taking this prenatal at least 3 to 6 months before trying to conceive, freeze sperm, or undergo fertility treatment.
The FullWell Men’s Multivitamin mimics the ingredient lineup of the women’s prenatal with folate, choline, and vitamin D (though at lower amounts per serving). The key differentiator is the addition of the brand’s antioxidant blend, which combines grape seed extract, organic turmeric root powder, quercetin, and lycopene to support healthy sperm.*
The men’s multivitamin also has more zinc (to support hormone regulation), chromium (to promote healthy cortisol levels), and myoinositol (to encourage overall sperm quality) than the women’s prenatal.*
Even as someone who doesn’t keep up a strict supplement regimen, our tester didn’t mind the 4-capsule serving size and said these didn’t bother his stomach at all.
This fertility-boosting supplement is designed for both men and women ahead of conception (or for those who want to preserve egg or sperm quality later in life).*
A unique addition to any fertility journey, it combines ashwagandha, alpha lipoic acid, N-acetyl cysteine (NAC), and coenzyme Q10 (CoQ10) into a 2-capsule dose—all playing a role in supercharging egg and sperm quality.
CoQ10 is a powerful antioxidant everyone could benefit from, no matter their fertility goals. Made by the body, this powerful antioxidant can be beneficial to supporting a health response to assisted reproduction efforts.*
In 2013, a group of five physicians from the Johns Hopkins School of Public Health and Warwick Medical School in the U.K. made a bold statement:
“We believe that the case is closed—supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful. These vitamins should not be used for chronic disease prevention. Enough is enough,” they wrote in an emphatic editorial in Annals of Internal Medicine, one of the most popular medical journals in the US.
Their declaration was based on decades of large-scale studies that found no evidence multivitamins reduced the risk of heart disease or cancer, prevented memory decline, or lowered heart attack rates.
In science, however, the case is almost never truly closed.
This year, a randomized controlled study of more than 3,500 people over the the age of 60 who took multivitamins every day for three years found they performed better on memory tests after a year. After three years, the multivitamin group showed none of the age-related memory decline evidenced by the placebo group.
Does this mean the multivitamin naysayers should start taking vitamin supplements? Who can benefit from them, and who shouldn’t bother?
Vitamins and Memory Loss
Dr. Adam Brickman, a neuropsychologist and a professor at Columbia University, led the study on the impact of multivitamins on cognitive decline in older adults. He found people taking multivitamins (in this case, the study used Centrum Silver vitamins, though Brickman says it’s likely any high-quality multivitamin will replicate the same results)experienced a significant improvement in their memory as compared to those in the placebo group after one year, an effect that was sustained on average over the three years of the study.
“It’s certainly not a panacea for cognitive aging,” Dr. Brickman says, “but it is a reliable effect.”
He pointed out that multivitamins are not a treatment for Alzheimer’s or dementia, and everyone should consult with a doctor before taking any supplements. While this study only included people over the age of 60, some research shows cognitive decline can begin as early as age 45.
A daily multivitamin is a low-cost, low-risk approach for those interested in covering all bases, but this approach should not come at the expense of eating a varied diet full of fruits and vegetables. A large study of more than 30,000 American adults found that while getting adequate amounts of vitamin A, vitamin K, magnesium, zinc, and copper were associated with a lower risk of early death, those benefits were only found when vitamins came through food, not supplements.
“No one is saying that taking vitamins is a replacement for having a healthy diet,” Dr. Brickman says, adding, “This is truly just a supplement that might enhance or bump things up a little bit.”
This means that if you do decide to take a multivitamin supplement to hedge your bets, it’s essential to also prioritize good nutrition, which means filling your plate with whole, unprocessed foods and eating a wide variety of fruits and vegetables, whole grains, and lean protein.
Vitamins for Athletes
While the science isn’t clear about multivitamin supplements for the general population, Melissa Boufounos, a Canada-based certified holistic nutritionist who specializes in sports nutrition, says there are certain instances when a vitamin supplement is highly recommended: folic acid for women trying to conceive and during pregnancy, or with a condition like Crohn’s disease, which makes it difficult for the body to absorb nutrients.
“In some situations like that, a multivitamin could help fill some gaps where the food might not be processed by the body the way it’s supposed to be,” says Boufounos.
If most people don’t need to take a multivitamin, what about athletes—especially endurance athletes who regularly push their bodies to the limit?
(Photo: South_agency, Getty)
Alex Larson is a Minnesota-based registered dietitian who works exclusively with endurance athletes. She says when it comes to nutrition, she always starts with food.
“That’s always the gold standard,” Larson explains, “and a supplement is not a replacement for a balanced diet.”
Larson does recommend her athletes get an annual or semi-annual blood test to find out if they have any vitamin deficiencies, as well as consult with a primary care physician to make sure there aren’t any underlying medical conditions or medications that might conflict with supplements. Many of the female endurance athletes she works with find their iron levels are low, and she recommends an iron supplement—or better yet, iron-rich food—to help with performance and energy levels.
Boufounos agrees, saying she always takes a food-first approach with athletes. She approaches supplementation as a short-term solution to bridge any gaps while trying to correct dietary patterns.
“I never want to tell an athlete that they have to supplement long term because you also get into a situation where I think some people unintentionally rely on the supplement,” says Boufounos.
She especially sees this phenomenon with green powders, which often contain multivitamins.
“I’ve seen so many athletes supplement with a green powder that also had the multivitamin in it andthen they’re like ‘Sweet, I don’t need to ever eat a vegetable ever again,’” says Boufounos.
How to Choose Your Multivitamin
If you decide you do want to start taking a multivitamin, Boufounos says it’s important to make sure your supplement meets the recommended dietary allowance (RDA) for as many of the micronutrients as possible. Some supplements have 100 percent of the RDA for only a few vitamins, and the other ones don’t come close to the daily recommendations.
More than price, however, look at what’s included in the multivitamin. Boufounos says it’s not worth paying for extra micronutrients if they are in negligible amounts.
Both Larson and Boufounos say it’s essential to buy supplements that are third-party tested, especially if you’re an athlete in a tested sport, but also to make sure the supplements are safe and contain exactly what the label claims. Supplement companies that are third-party tested will always state that distinction clearly on their website or marketing materials.
Larson also recommends serious athletes who might be tested for their sport take supplements that are labeled NSF Certified for Sport or Informed Choice for Sport.
“I would be very careful about just typing in ‘multivitamin’ on Amazon and buying something because there are most definitely knockoffs on Amazon and that can get sketchy pretty quickly,” Boufounos says. She recommends buying supplements directly from the company’s website, not an online storefront.
If you plan to start taking vitamin supplements without consulting with an expert, Boufounos recommends sticking with a multivitamin, instead of selecting individual vitamins on their own.
“It would be safer for an athlete to use a multivitamin if they’ve never done a blood test and never worked with a dietician or a sports nutritionist than it would be for them to just randomly pick any supplement off the store shelves,” Boufounos says, because you might pick supplements that work against each other.
The science so far is clear about two things: multivitamins appear to help age-related cognitive decline but don’t seem to prevent chronic disease. The best multivitamin strategy—whether you’re an athlete or not—is to focus on food first, supplements second.
Products from both brands contain ingredients that could boost hair growth, and have thousands of positive customer reviews.*
“I would not say either of them is more effective than the other, because elements in each of the supplements play different but very critical roles in hair growth and development,”* says Gitau, in reference to the brands’ ingestible options.
“I would recommend both equally to promote hair growth and development,” she continues. The best option for you may boil down to your individual needs, Gitau says.
Per Gitau, if you have suboptimal vitamin D levels, you might benefit more from an option like Nutrafol Women’s Capsule, which contains more vitamin D per serving than Vegamour GRO Biotin Gummies.
“If someone has hair loss and is more inclined to suboptimal B vitamin levels, using Vegamour which has B vitamins would be more beneficial,”* she adds.
While both brands’ products have the potential to boost hair growth, one company’s ethos may speak to you over the other’s. For example, Nutrafol does use some animal products, but Vegamour is 100% vegan.
On the other hand, Nutrafol stands out for its level of clinical testing and transparency around its results. “Nutrafol supplements have more evidence-based ingredients and supporting scientific evidence from various studies,” Doktor says.
“If being vegan is a critical factor in someone’s decision, then they may want to choose Vegamour,” Kobets agrees.
“However, Nutrafol’s Synergen Complex has been well studied to help target hair loss causes such as a lack of inflammatory balance, oxidative damage, and stress,”* she adds. “One can consider taking one supplement for three to six months and switching out to a different supplement to mix things up in order to offer the body potentially different ways to [achieve] calm in distress.”*
Stress is a natural part of life. Thanks to our survival response, we’re literally wired for it. But that doesn’t mean it should hold us back. In fact, stress can actually be a good thing.
In the face of stress, our adrenal glands release the steroid hormone, cortisol, which activates the fight-or-flight response and increases concentration, energy, and focus. Think about all those college essays you left until the last minute––thanks to your stress response, procrastination paid off.
If you take vitamin C supplements, you may want to take a closer look at your dosage. Some people are overdoing it thanks to sketchy advice they’re seeing online, and developing uncomfortable side effects like nausea, headaches or heartburn — and, in extreme cases, painful kidney stones.
Last week, a TikTok influencer battling colon cancer shared that she developed kidney stones after she’d been taking very high doses of vitamin C in an effort to boost her immunity and combat the cancer. She said she had been ingesting 50 g of vitamin C every day, she said, which equals a whopping 50,000 mg. The recommended daily intake for women is 75 mg.
After seeing the video on TikTok, Dr. Ashley Winter, a board-certified urologist and chief medical officer at Odela Health, posted to X, formerly known as Twitter, to break down why taking too much vitamin C isn’t only unhelpful — it can also be dangerous.
“Excess vitamin C in your diet doesn’t DO anything for your immune system because you just pee it out. And in your pee, the vitamin C becomes Oxalate, which is one of the major causes of KIDNEY STONES! YOU ARE LITERALLY FOLLOWING A DAMN KIDNEY STONE RECIPE,” Winter wrote.
Y’all need to stop this shit because vitamin C doesn’t boost your immunity & OF COURSE IT caused you kidney stones. pic.twitter.com/w17uxJf8gk
— Ashley Winter MD || Urologist (@AshleyGWinter) August 9, 2023
Supplement needs can vary, so it’s best to talk with a doctor to figure out what is best for you instead of going off the assumption that you need more of a vitamin for your health. And in the case of vitamin C, there can be such a thing as overdoing it.
Vitamin C is a water-soluble vitamin that’s found in citrus fruits(think: oranges and grapefruit), cruciferous vegetables (such as cauliflower and kale) and potatoes. It plays an important role in the growth of our skin, bones and connective tissue. It’s also a powerful antioxidant, meaning it protects our cells from free radical damage. At a normal dose, which is 75 mg a day for women and 90 mg a day for men, vitamin C supports healthy immune function.
You don’t want to have low levels of vitamin C, but the vast majority of people don’t. Too little vitamin C can cause issues like easy bruising and dry, splitting hair. Serious vitamin C deficiencies cause scurvy, a disease that can lead to fatigue, anemia and joint pain along with bleeding gums and loosened teeth. However, it’s not common — in the United States, about 7.1% of the population may develop any kind of vitamin C deficiency according to the Cleveland Clinic, and the incidence of extreme deficiency that leads to scurvy is rare.
On the flip side, boosting vitamin C levels too high also brings issues. Because it’s water-soluble, vitamin C is not stored in your body. Your kidney processes it and you pee it out, Winter said. This means two things. One: High amounts of vitamin C won’t do anything for your health because it’ll just get excreted in your urine. Two: It can be risky. As your kidneys process an overflow of vitamin C, oxalate, one of the main causes of kidney stones, forms and accumulates. Over time, that oxalate can crystallize and turn into kidney stones, said Winter. Your kidneys will essentially have to work overtime and there are going to be health consequences, she added.
Some of the milder signs you may be ingesting too much vitamin C include gastrointestinal problems like nausea, diarrhea, heartburn and vomiting. Plus, the higher your dose, the greater your risk of kidney stones. Kidney stones can block urine flow out of your kidneys and be incredibly painful. While some people can pass kidney stones naturally, others will need surgery to recover. In severe cases, too much vitamin C can even lead to kidney failure.
“High doses of vitamin C don’t really ‘help’ that much,” said Dana Ellis Hunnes, a clinical dietitian, assistant professor at UCLA Fielding School of Public Health, and author of “Recipe for Survival.”
Vitamin C supplements probably don’t boost your immune system, anyway.
Hunnes said people are often looking to be healthy or healthier in general, and supplements are typically marketed as a relatively cheap way to achieve that. While vitamins and minerals are essential for several body functions, it’s important not to get carried away.
“Just because a little bit of something is good doesn’t mean a lot of something is better,” she said.
Winter said she started to see an uptick in patients taking extreme quantities of supplements like vitamin C during the pandemic, when many people were looking for natural ways to boost their immune system. (Data shows vitamin C sales soared during 2020.) It doesn’t help that you can find vitamin C products everywhere, with many claiming to enhance your health or boost your immune system.
Despite the widespread popularity and accessibility of such products, there’s really no convincing evidence to support the belief that high doses of vitamin C do anything for your immune system, said Winter. “There’s this conflation between taking normal vitamin C, correcting scurvy, and using excess quantities of vitamin C for this quote-unquote immune boost,” she said.
So, how much vitamin C should you take?
As mentioned above, the recommended daily intake of vitamin C in adults is 75 mg for women and 90 mg for men. Most people get more than enough vitamin C by consuming fruits and vegetables or by taking a multivitamin and don’t need to take any vitamin C supplements, Winter said. Eating fruits and vegetables like oranges, strawberries, Brussels sprouts and broccoli, is the best way to get your daily dose of vitamin C. Not only are these foods a good source of the vitamin, but the calcium in them helps to inhibit the production of kidney stones, according to Harvard Health.
That said, vitamin C supplements are recommended for certain health conditions that cause intestinal malabsorption problems or to counteract the side effects from some medications, like methenamine.Even in these situations, which should be closely monitored by a health care provider, a person probably wouldn’t need more than a 500 mg supplement, Winters said.
If you do have a concern about the right amount of vitamin C for your needs, reach out to your physician. The upper limit for adults is 2,000 mg a day, but that doesn’t mean it’s worth getting close to the limit. Anything more than the recommended daily allowance or perhaps even up to two or three times that amount doesn’t really do you any good anyway, said Hunnes. “You’re best to get the daily requirement, maybe slightly more, and call it a day,” she said.
Kevin Menard practicing acupuncture at his clinic in the Hamptons.
Dragon Hemp
With the cannabidiol (CBD) market valued at $6.4 billion last year, CBD brands are constantly thinking up new ways to differentiate themselves. One way to do so is to combine CBD with other herbs. As a result, it’s now not uncommon to see a sleep formula that combines CBD with sleep-inducing ingredients, like melatonin, for example. And yet, despite the hyper-competitive CBD market, there remains one area of alternative medicine that remains largely untouched by CBD brands: Traditional Chinese Medicine (TCM).
Kevin Menard, LAc, Chinese Medicine Practitioner and founder of Dragon Hemp.
Dragon Hemp
Being sourced from a plant (hemp) and highly therapeutic, you might wonder why CBD isn’t already used in TCM. Puzzled by the absence of hemp in his TCM texts, Chinese Medicine Practitioner Kevin Menard, LAc., did some digging and discovered cannabis was in fact recorded as a Chinese herb 1800 years ago. In a recent phone interview, Menard says it even made the shortlist of 50 fundamental Chinese herbs because it was so therapeutic for pain. It was only taken out of the Chinese Medicine books because of the British Opium Wars and subsequent eras of conservatism.
Kevin Menard performing cupping on a client at his clinic in the Hamptons.
Dragon Hemp
Turns out this overlooked combination is actually a match made in heaven. With CBD regulating the nervous system and lowering inflammation, and Chinese…
Cleansing your skin with hot water, be it in the shower or at the sink, can dry it out. Hot water has the ability to strip the natural, protective oils and lipids from your skin, which. is why derms recommend washing with lukewarm water.
However, a cold rinse can actually help relieve dry and irritated skin. “It can reduce irritation, itching, or redness, helping to calm atopic conditions,” noted board-certified dermatologist Ava Shamban, M.D., founder of SKINFIVE, as a cold temperature can help reduce inflammation. Just make sure the temperature remains chilled, not freezing, as you don’t want to completely shock the skin.
As Jameson noted, whether you choose a topical or ingestible CBD product depends mostly on personal preference. Still, nerve-related pain may benefit from targeted topicals like balms or salves, while more holistic problems might be better off with an ingestible like a gummy, capsule, or oil tincture.*
If you opt for a topical, consider the possible scents or sensations (such as cooling menthol), and if you go for an ingestible, you may want to shop around for a flavor that entices you (but always keep in mind the other ingredients added to the formula).
Ease of application:
If you do go for a topical, consider how easy it’ll be to use the product on a regular basis. Some CBD users prefer a balm in a handy twist tube, while others like the feel of a silky lotion. This is another personal preference factor, but it’s worth considering if you travel often or have an injury that makes your problem areas hard to reach.
Budget vs potency:
As you’ll notice, CBD gets more expensive when the potency is higher. For some folks, a higher-potency option may be worth the price, especially if you’re a seasoned CBD user or are opting for a topical that might need a little extra oomph to feel effective.
If you’re shopping on a budget, it’s something to be aware of, especially for newer CBD users. “If this is your first time taking cannabidiol, then it’s probably better to start with a lower dose and slowly increase over time,” says Jameson.
As Gordon mentioned, topical CBD products, like creams or balms, can be beneficial for targeted pain on or just below the skin. Otherwise, ingestible CBD products may be a better fit for more widespread inflammatory processes going on.
Choose your carrier oil
CBD oils are usually paired with a carrier oil(aka diluent), which can be anything from MCT oil (almost always derived from coconut) to sunflower oil, extra virgin olive oil, or hempseed oil. Be sure to read the ingredient list to ensure you’re aware and good with the other ingredients in the product before making a purchase.
Pick your potency
CBD products from hemp extracts come in a pretty wide range of potencies, and determining the right strength for you will depend on your body size, experience with CBD, the type of product (topical or ingestible) you’re using, and the health support area you’re focusing on. If you’re new to CBD, most experts (Gordon included) recommend starting small, around 15 to 20 mg of CBD per serving and working your way up. If you’re a seasoned CBD pro, you may want a stronger potency product, which could be anywhere between 40 to 70 mg of CBD per serving.
Mind your budget
While it’s true that a quality CBD product may cost a little more than a sketchy one (or one with cheaper “other ingredients”), buying from a reputable brand doesn’t need to cost an arm and a leg. Dig around to find the brands that prioritize financial accessibility with lower costs and assistance programs (like Lazarus Naturals on this list). And remember that higher potency options will cost more so, if you’re a newbie, save some cash and start with a lower dosage!
Like I said, I found FOCL’s sleep gummies when I was in the process of testing a number of CBD gummies for sleep. When my week of testing came to an end, and it was time to move on to the next brand, I found myself wanting to commit to FOCL and forget all the other options (high praise from someone who really likes her options).
Even so, I carried on with my testing, and I truly did enjoy many of the other gummies I tried—but as soon as I made it through the rest, I returned immediately to FOCL.
Here’s how I’m using the gummies in my nighttime routine:
As much as I enjoy the taste, the deep sleep, and the way I feel after nights with my FOCL gummies, I am not taking them nightly. First, because I want to savor them as much as I can, and second because I enjoy letting my body do its thing naturally, too.
On average, currently I take a FOCL gummy one to two nights per week. Having done so much research on sleep and learning more about my body, I can typically tell when I’m going to need a little extra support.
I reach for my FOCL gummies at the end of particularly hectic days when I know my mind will be racing through the night, nights that I’m getting into bed a bit later than I’d prefer, and when I have something important the next day that I want to be on my A-game for.
Recently, I took a few FOCL gummies with me on vacation. I popped one in right before an overnight flight, and I can tell you I’ve never had a more enjoyable night on a plane. I wouldn’t say my sleep score was good, but I certainly felt more rested than I would have without it.*
As a leader in the natural pet supplement industry for 20 years, Pet Wellbeing launches Chewies, the company’s first chewable supplement for dogs, featuring their trademark veterinarian-approved, holistic formulas in a soft chew that taste great and are easy to dose
Press Release –
Feb 8, 2023 06:00 PST
VANCOUVER, British Columbia, February 8, 2023 (Newswire.com)
– Pet Wellbeing is very excited to announce the launch of their first four Chewies products, the company’s first vet-strength soft chew line for dogs. In addition to their existing line of liquid tinctures and powdered supplements, Chewies add a fun and flavorful way to give dogs powerful, all-natural daily health support, while addressing the needs of pet owners for convenience and simplicity.
CEO Darcy Foster says, “We listened closely to what pet parents love about us and where they thought we could improve, and we believe that Chewies can solve all of our customers’ pain points.” Chewies’ products offer the same high-quality herbal ingredients that Pet Wellbeing supplements are well-loved for among pet owners. However, according to Foster, “Chewies are simple to administer, easy to dose, and proven to be delicious to dogs. Removing these obstacles means your dog’s quality of life will be back on track faster.”
Pet Wellbeing Chewies appear and function like a treat, but provide powerful support to common dog ailments and health issues. Chewies make it easy to select the right dosage in a format that is just as potent, veterinary-approved, and therapeutic as Pet Wellbeing’s liquid tinctures. In fact, several Chewies products will offer the exact same all-natural formula as existing Pet Wellbeing supplements, while others can provide complementary support to established products. Most importantly, dogs love the taste of Chewies, making them extremely easy for pet owners to administer.
Developed by a team of holistic veterinarians and clinical herbalists, Pet Wellbeing Chewies contain innovative ingredients, the first of their kind in soft chews for dogs. Careful selection and quality testing were the foundation of this process. According to Product Development Lead and clinical herbalist, Mandy Nivarez, “Pioneering perfect taste and texture without the use of animal ingredients make these unique in the pet industry,” as Chewies are one of the few plant-based soft chew supplements for pets.
The leader for 20 years in vet-strength, natural supplements for pets, Pet Wellbeing has taken a bold step into the soft chew market with products specifically designed to support both a wide range of dog wellness issues (immune system, stress, cognition, and aging) along with more specific common ailments (kidney disease and skin allergies):
Epic Mushroom Chewies help dogs bolster their immune system, relax stress & anxiety, and support their cognition with a tasty combination of reishi, shiitake, chaga, maitake, and lion’s mane functional mushrooms.
Age Right Chewies support aging and senior dogs with the issues that canines experience in older age: joint mobility, cognitive function, energy levels, and digestive function with a combination of organic hemp seed, algae-derived omega-3s, digestive enzymes, probiotic support, whole-food fruits and vegetables, and antioxidants.
Kidney Support Chewies offer an easy way to help dogs maintain stable kidney function with the same trusted herbal formula found in Pet Wellbeing’s Kidney Support Gold liquid tincture that pet parents already love: rehmannia, cordyceps, astragalus, and dong quai.
Itch & Scratch Chewies support skin allergies and itch discomfort in dogs by soothing the skin with a classic four-herb formula used in traditional Chinese medicine: Chinese pearl barley, phellodendron, black atractylodes, cyathula; along with skin-supportive nutrients omega-3 essential fatty acids and vitamins C and E.
In addition, Chewies packaging will show that Pet Wellbeing is just as passionate for the planet as they are about pets. Committed to lessening their environmental impact, Pet Wellbeing has “set an industry standard with our new Earth-friendly, 100% recyclable, sustainably-sourced paperboard packaging,” says Product Development Specialist and clinical herbalist, Paulina Nelega.
Founded in 2001, Pet Wellbeing makes vet-strength, natural products that are easy to access and help pets live happier, healthier lives. As a group of holistic veterinarians, herbalists, and passionate pet owners, when our own pets needed support, we searched for the best herbal solutions to improve their quality of life but found there weren’t many options easily found on the market. So we decided to do something about it!
While vitamin D deficiency can cause a variety of symptoms, the biggest sign that you are deficient in this vitamin is tiredness and the general feeling of being unwell. “Low vitamin D levels contribute to fatigue,” functional practitioner B.J. Hardick, D.C. previously wrote in a mindbodygreen article. “But getting sufficient amounts can correct this problem.”
Research has identified a link between fatigue and low vitamin D levels. In a 2019 study published in EPMA Journal, 90% of multiple sclerosis patients2 were also found to be vitamin D deficient. After improving their vitamin D status, their quality of life improved and their fatigue subsided.
Achiness and a general feeling of being unwell are often connected to fatigue. These symptoms, along with other signs of low vitamin D (e.g., low mood or getting sick often) can add up—especially in winter when everything already feels kind of depressing and “blah.”
Maybe you stayed up late this week catching up on White Lotus and you’re blaming your sleepiness on that. Or, you’ve recently started traveling again, and you’re blaming your feeling of being unwell and general struggle to get back into your work schedule on jetlag.
While these symptoms can easily be attributed to other factors (illness, chronic stress, poor sleep health, etc.), experiencing them together almost 24/7 indicates it might be time to get your vitamin D levels checked.
