Blog
What is Hyaluronic Acid, and Does it Really Keep Skin Hydrated?
When it comes to our skin, hydration is key. Drinking water is obviously number one, but sometimes we need a boost to get that hydration into the skin effectively. Hyaluronic acid has been touted as a moisture magnet and a miracle for creating more youthful, supple skin. But what is hyaluronic acid, and does it really live up to the hype? Let’s look at why this ingredient has become such a staple in both topical and oral beauty supplements and if it’s really the hydration hero your skin needs. What is Hyaluronic Acid? Hyaluronic acid (HA) is a naturally occurring compound in the body. Typically concentrated in the skin, joints and eyes, its role is to retain water and keep the tissues well-lubricated.1 Hyaluronic acid benefits the skin by acting like a sponge and keeping water in the tissues.2 This is how it helps us maintain smooth, plump, hydrated skin. But our natural production of HA decreases as we age, which leads to dry skin, fine lines, and loss of elasticity. This has created a market for products such as hyaluronic acid serums and hyaluronic acid supplements, offering both external and internal ways to try and boost HA levels and restore hydration. How Hyaluronic Acid Hydrates Skin So, what does hyaluronic acid do exactly? Basically, HA binds to water and helps to retain that moisture within the skin. That keeps the skin plump and more elastic, which makes for a more youthful appearance. But it actually does more than that. Studies suggest that HA can also help improve the skin’s barrier function, meaning it may improve the overall texture and strength of the skin.3 When applied topically via a hyaluronic acid serum, it can penetrate the upper layers of the skin, drawing moisture from the environment or deeper skin layers to support a more hydrated look.4 Internally, hyaluronic acid supplements may help support hydration from within.5 Products such as Body Kitchen’s Youthful Beauty Advanced Powder contain HA along with other skin-nourishing ingredients to encourage collagen production, reduce inflammation, and promote overall hydration—including the skin. Benefits of Using Hyaluronic Acid The list of hyaluronic acid benefits are many; hydration is just the start. Here are some other research-backed perks to be aware of: 1. Lasting Hydration: Because HA attracts and retains water, it delivers a serious moisture boost and keeps it in the skin. 2. Plumper, Smoother Skin: As hydration increases, skin volume may improve as well. This reduces the appearance of fine lines and wrinkles, leading to a more youthful complexion. 3. Improved Skin Barrier Protection: HA helps produce strong healthy skin which protects against environmental stressors such as pollution, extreme weather, and irritants. 4. Improved Skin Texture: Some studies suggest that using hyaluronic acid serums can refine skin texture and tone.4 5. Joint and Eye Health: Beyond skincare, HA also supports joint mobility and eye lubrication. In fact, many people turn to hyaluronic acid supplements for both beauty and orthopedic benefits.6,7 One standout option is Beauty Kitchen’s Total Beauty Advanced, which combines hyaluronic acid with collagen and antioxidants—making it a solid formula for both skin health and overall wellness. Is Hyaluronic Acid Right for You? With all these potential benefits of hyaluronic acid, the question is, should hyaluronic acid be in your cabinet? When it comes to skin, joint and eye health, studies do seem to show a lot of potential. And hyaluronic acid is generally safe with very few side effects. But, as always, make sure to consult your trusted healthcare practitioner first before starting any new supplements or skincare regimens. Topical Use: Use of a hyaluronic acid serum is usually safe and effective for nearly all skin types. It’s non-comedogenic (meaning it won’t clog pores) and gentle enough for sensitive skin. If your skin feels dry, tight, or looks dull, incorporating a hyaluronic acid serum into your routine could make a significant difference. Supplemental Use: For those seeking skin hydration from the inside out, hyaluronic acid supplements are a fantastic addition. Studies have shown that oral HA can improve skin elasticity and reduce wrinkles over time.8 Beauty Kitchen’s Total Beauty Advanced is especially effective thanks to its multi-pronged approach to beauty nutrition. It combines hyaluronic acid with collagen peptides and antioxidants—working synergistically to improve skin moisture, reduce signs of aging, and promote overall beauty from within. Best Products with Hyaluronic Acid There are countless hyaluronic acid serums and hyaluronic acid supplements on the market. How do you choose the best ones? Look for formulas that are backed by research and come from trusted brands. When it comes to hyaluronic serums, talk with your dermatologist or trusted skincare specialist. Likely they will know quality products that are dependable and can help you make the right choice for your skin. For hyaluronic acid supplements, you really want to be careful that you are choosing a quality product. Body Kitchen’s Youthful Beauty Advanced Powder is a great choice, and supports hair, skin, nails, bones, joints and may decrease fine lines and wrinkles. It’s ideal for anyone looking to nourish the skin from the inside out and pairs well with a topical HA routine. Final Thoughts Hyaluronic acid may be the star player your skin needs to boost health and vitality. While we do make this unique compound in our bodies naturally, it sadly tends to decrease with age. Thankfully, we can fight the signs of aging with hyaluronic acid serums and supplements. As we know, hydration is key to overall health. HA can keep water in the skin and can even help add moisture to the eyes and joints. With a little boost from hyaluronic acid, you can lock in hydration and be on your way to happier, healthier skin. References https://pubmed.ncbi.nlm.nih.gov/34680150/ https://pubmed.ncbi.nlm.nih.gov/32621657/ https://pubmed.ncbi.nlm.nih.gov/34638528/ https://pubmed.ncbi.nlm.nih.gov/29601621/ https://pubmed.ncbi.nlm.nih.gov/38009035/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9790727/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5814393/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10661223/
Do Women Lose Collagen Faster Than Men?
The health of our skin is so important, and not just for aesthetic reasons. As our largest organ, it helps with detoxification, temperature regulation, protection, and so much more. And a critical part of our skin is collagen. Collagen benefits the skin by keeping it firm and hydrated. But as we age, this collagen slowly breaks down, and it appears that this may happen faster in women than in men. Let’s take a deeper look at what collagen is, the benefits of collagen, and the major differences between men and women, so that we can not only know what the warning signs are regarding collagen loss, but more importantly, what we can do about it. What is Collagen and it’s Role? What is collagen? Collagen is made up of a sequence of amino acids, called peptides, which have various physiological effects in the body. Collagen and collagen peptides make up a significant amount of the protein we have in our bodies. In fact, studies suggest up to 30% of our total protein is in the form of collagen.1 It provides strength and structure to various tissues – think skin, ligaments, tendons, cartilage, and bones. In our skin, collagen peptides form a fibrous network that keeps the cells healthy and firm.2 Our bodies produce at least 28 different types of collagen peptides that all have different functions, but types I, II and III are the most abundant and notable, especially for our skin.3 Unfortunately, as we age, collagen naturally starts to break down, which leads to typical signs of aging such as wrinkles and dry and sagging skin. Besides aging, it’s believed that lifestyle factors such as poor diet, stress, smoking and sun exposure can also speed up the breakdown of collagen peptides.4 Do Women Lose Collagen Faster? While collagen breaks down for all of us at some point, it sadly does seem to do so faster in women. Why? Both men and women and women start off losing collagen at roughly the same rate, around 1% per year in adulthood … up until women hit menopause. That’s when things between the sexes change. You see, estrogen plays a critical role in collagen synthesis, so once hormones start shifting and estrogen drops, women can experience a sudden and rapid loss of collagen. Some studies suggest this loss could be up to 30% during the menopause years!5 After this initial drop, women continue to lose approximately 2% of their collagen per year thereafter.5 Protecting the collagen we have becomes even more important than ever. How Skin Thickness Affects Aging We know that collagen keeps our skin firm and hydrated, so it goes without saying that as we age, the thickness of our skin declines as well. As the matrix of collagen peptides slowly breaks down, we lose the structure and durability of the skin, and this can lead to skin that looks dry, thin, and pale.5 This loss of thickness is definitely accelerated during menopause as rapid declines in estrogen lead to more noticeable signs of aging. Signs of Collagen Loss in the Skin Collagen loss is usually very subtle at first, but it starts to get more noticeable over time. Here are some tell-tale signs that your skin is losing collagen and collagen peptides:6 Sagging skin: Skin may feel less elastic and loose, particularly around the eyes, jawline, and cheeks. Fine lines and wrinkles: The loss of collagen peptides leads to less structural support in the skin, which can allow creases and lines to form. Dryness and thinner skin: With less collagen to hold onto moisture, the skin becomes more dull, dry, and thin. Slower healing: Blemishes and other inflammatory issues on the face may take longer to clear or heal because there is less collagen activity. Ways to Boost Collagen Naturally While collagen loss is a natural part of aging, the good news is that we can help the body boost collagen peptides and regain some of the benefits of collagen again. Certain lifestyle factors and even collagen supplements can provide a well-rounded approach for optimal skin support. Here are a few suggestions: 1 Eat a collagen-supportive diet A healthy diet with a host of nutrient-dense, anti-inflammatory foods is the best first step to support your collagen levels naturally. Think of foods such as: Lean proteins Fatty fish (high in Omega 3’s) Citrus, leafy greens, peppers (high in Vitamin C) Berries, nuts, seeds, legumes (high in antioxidants) Bone broth (natural source of collagen) 2 Add a collagen supplement. Studies show that adding a daily collagen supplement may help improve skin hydration, elasticity, and reduce the incidence of fine lines and wrinkles.7 What is the best collagen supplement? There’s no shortage of collagen supplements on the market but look no further than Body Kitchen’s Youthful Beauty Advanced powder, providing a blend of collagen peptides in addition to other supportive nutrients, or Body Kitchen’s Collagen + Elastin, which also offers collagen plus additional vitamin and antioxidant support. 3 Protect your skin from the sun. We know that UV light can be very harmful to the skin and is known to cause damage collagen. Don’t forget to use daily sunscreen to protect yourself from UV-induced collagen breakdown. 4 Stay active. Regular exercise helps circulate blood and oxygen to all the tissues and can help regulate our hormones. All of these factors can be a huge boost for collagen production and overall skin health. So, stay active year-round for max collagen benefits. 5 Healthy Lifestyle Choices Other simple steps such as prioritizing sleep, reducing stress, avoiding smoking and excessive alcohol and sugar, can all help our skin’s collagen production. Final Thoughts So, do women lose collagen faster as men? The answer is yes – but there are many steps we can take to help ward off some of those effects. A well-rounded approach to optimal collagen health includes eating a healthy diet, staying active, getting good sleep, protecting yourself from the sun, and considering a collagen supplement for extra support. And don’t forget that Body Kitchen has several top-quality collagen supplements to support your skin health journey. Whether you are in your 20s or your 60s, taking care of your skin and protecting your collagen is a long-term goal that’s worth investing in. References https://pmc.ncbi.nlm.nih.gov/articles/PMC4989561/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10707495/ https://pubmed.ncbi.nlm.nih.gov/37587815/ https://pubmed.ncbi.nlm.nih.gov/37587815/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7859014/ https://pubmed.ncbi.nlm.nih.gov/29738498/ https://pubmed.ncbi.nlm.nih.gov/31627309/
What Vitamins and Supplements are Best for Summer?
The care-free days of summer are upon us. Longer days, warmer weather, and usually, a lot more fun. But it also changes the way we take care of ourselves. Not only does our diet change towards lighter, cooler foods, but our supplement routines often shift as well. While we should always look to food for our nutrition needs first, there are certain vitamins and supplements that can be helpful all year long. In fact, some people may still have a vitamin D deficiency in summer, and there are even vitamins for the immune system that can be helpful far in advance of flu season. Let’s look into some of these essential vitamins and supplements so you can find the best summer routine for optimal health. Best Vitamins to Take in Summer The most important thing during summer is to keep on a healthy diet, rich in fiber and antioxidants. But a few key essential vitamins could give you a boost, especially if you are frequently outdoors and on the go. Vitamin C This powerful antioxidant supports us in so many ways, from enhancing collagen production, improving skin health, and bolstering the immune system.1 And with increased sun exposure during the summer, extra vitamin C is essential. Good food sources: Citrus fruits, strawberries, kiwi, cantaloupe, mango, bell peppers, and broccoli Prefer a supplement? A daily intake of 500–1,000 mg is typical, but needs can vary based on your diet and seasonal factors.² Body Kitchen offers a highly absorbable vitamin C that supports skin, immunity, and overall wellness—ideal for summer and beyond. Vitamin A Another key vitamin for the immune system that also helps protect our skin from the sun is vitamin A. Studies have shown that vitamin A can help with collagen production and help repair damaged skin.3 Both of these benefits can be critical during the summer months. Good food sources: Carrots, bell peppers, cantaloupe, sweet potatoes, mango, tomatoes, eggs, cheese, fish, and green veggies Supplement considerations: If you decide to add a supplement, remember that vitamin A is a fat-soluble fiber, so be sure to take with a meal. Also remember, less is probably better, as high doses of vitamin A over extended periods of time can cause toxicity.4 B Vitamins B vitamins, especially B6 and B12, can support healthy energy levels during the summer months. If energy is waning, and especially if you are vegan or vegetarian, think B vitamins. Good food sources: Meat, poultry, eggs, dairy, legumes, nuts, seeds Supplement considerations: B vitamins actually encompass a host of related compounds, so consider a B-complex for overall energy support during the summer months. Should You Stop Vitamin D Now? Vitamin D is known as the “sunshine” vitamin, but that doesn’t mean we can’t have a vitamin D deficiency during the warmer months. Because our body can make its own vitamin D from the sun, many of us wonder if taking a vitamin D supplement in summer is really necessary. The answer is: it depends. Spending 15-30 minutes in the sun each day can help, but many still can’t make quite enough. This is especially true if you live at higher latitudes, your skin is darker, and/or you wear a lot of sunscreen.5 Best advice? If your levels have been low in the past, keep taking your vitamin D supplement during the summer. Not sure where your level is? Ask your healthcare provider about testing. Body Kitchen’s Vitamin D + K2 supplement is an excellent choice if your vitamin D levels need a bump. Top Supplements for Immune Support Colds and flus are definitely more common in winter, but don’t forget that your immune system is working for you year-round. Rolling into the winter with a strong immune system is key! Consider keeping these supplements on hand to boost your immune system, even when the sun is out. Elderberry Wildly popular in winter, elderberries can be fantastic in the summer as well. Best known for reducing the severity of flu, it helps ward off illness and also provides all-around antioxidant support.6 Keep this one handy when you travel or are around large crowds. Probiotics A strong gut equals a strong immune system, and probiotics can help. The gut microbiome can be thrown off by many things that come with summer fun, including travel, diet changes, disrupted sleep, and stress.7 If you can, add fermented foods such as sauerkraut, kimchi, yogurt, and pickled veggies daily. But a supplement can offer more targeted support. Look for a brand that provides a spectrum of gut-supportive compounds, such as Body Kitchen’s Gut Balance probiotic. Vitamin C We already mentioned this one, but it bears repeating. Vitamin C is one of the best vitamins for the immune system year-round. Food sources in summer are plenty but consider keeping Body Kitchen’s highly absorbable vitamin C supplement on hand if you have a tough time including those foods regularly. Hydration and Electrolyte Supplement Options Hydration, energy, and health go hand in hand. If you are a sweaty mess in summer or just outdoors a lot, having hydration supplements on hand can be essential. Electrolytes such as potassium, magnesium, sodium, and chloride are easily depleted. Supplements to increase hydration can help prevent fatigue and dehydration so you can keep rolling with the summer fun. Typical hydration supplements will include these key nutrients: Sodium: 100–500mg (choose one with more if you sweat a ton, less if not) Potassium: 200–600mg Magnesium: 50–200mg Try to avoid those with added sugars unless you are heavily active and need the extra carbohydrates. Otherwise, you are better without. Daily Supplements for Overall Health If all you want to do is simplify your routine and get the most bang for your buck, these key supplements can support your health not just in summer, but all year long. Multivitamin Simply adding a well-rounded multivitamin can make sure we don’t miss any essential vitamins during those busy summer months. Choose one that includes vitamin D and active B vitamins (such as methylfolate and methylcobalamin) for optimal support. Fish Oil The Omega 3’s from fish oil are highly anti-inflammatory and support our brain, heart, and joints. If your diet is low in fatty fish, add a daily supplement. Collagen There’s a lot of research showing that collagen can be highly anti-inflammatory as well. While most of us think of it for skin health, collagen also helps with joints, bones and even our gut.8 Look no further than Body Kitchen’s Collagen + Elastin for easy, daily support. Final Thoughts Summer is the time to enjoy the outdoors and fresh, seasonal foods, but that doesn’t necessarily mean that your supplement routine should go on vacation as well. Keeping a few supplements on hand can help you stay energized, hydrated, and healthy all season long. But don’t forget, supplements are not a one-size-fits-all. If you are unsure what’s best, talk with your trusted healthcare practitioner to make a game plan. Remember, diet first, but fill in those gaps with appropriate supplements as needed so you can enjoy summer to the fullest. References https://pubmed.ncbi.nlm.nih.gov/33668681/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7655735/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/ https://www.ncbi.nlm.nih.gov/books/NBK532916/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9920487/ https://pubmed.ncbi.nlm.nih.gov/40218964/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4191858/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9198822/
NAC and Liver Health: What You Should Know
We know that the health of our liver is vital. As the primary organ that aids in detoxification, we literally cannot live without it. And with liver diseases on the rise, protecting the health of our liver has never been more important.1 Supplements to help the liver are abundant, but few have garnered as much attention as NAC, aka N-acetylcysteine. This powerful antioxidant has been growing in popularity among those looking to support detoxification, manage oxidative stress, and optimize liver function. What does NAC do, and is it for you? Let’s take a closer look at what NAC is, the benefits of NAC, and which supplements overall are worth considering to help your liver thrive. What is NAC and Its Benefits? NAC is derived from the amino acid L-cysteine. It acts as a precursor to glutathione, one of the body’s most powerful and versatile antioxidants. Originally used as a means to treat acute liver failure, we’ve known for a long time that one of the main benefits of NAC is its role in supporting liver function.2 But now we know that the benefits of NAC go beyond that. NAC has been studied for a variety of uses, including:3 Reducing oxidative stress (in chronic disease conditions) Aiding respiratory function (especially in COPD and bronchitis) Supporting mental health (notably in OCD and depression) Enhancing detoxification (by increasing glutathione levels) How NAC Protects the Liver The liver filters, processes, and detoxifies loads of compounds in the blood—toxins, drugs, hormones, and more. But this process also generates free radicals and harmful byproducts. If unmanaged, they can lead to inflammation, fibrosis, and liver damage. Here’s how NAC supports the liver: 1. Boosts Glutathione Production Glutathione is known as the “master antioxidant.” NAC helps increase glutathione production, which supports the neutralization of harmful free radicals and protects liver cells.4 2. Enhances Detoxification By boosting glutathione levels, NAC enhances the liver’s ability to convert toxins into water-soluble compounds for excretion.3 3. Anti-Inflammatory Support Chronic liver conditions such as non-alcoholic fatty liver disease (NAFLD) are increasing. NAC may help decrease inflammatory markers and potentially slow progression.5 4. Decreasing the Impact of COVID-19 Early research suggests NAC’s anti-inflammatory benefits might help reduce the severity of COVID-19.6 This is especially relevant as COVID-19 is known to increase inflammation in organs, including the liver.7 Why NAC May Work Better Than Glutathione Why not just supplement directly with glutathione? The issue is bioavailability. Glutathione is unstable outside the body and often poorly absorbed. NAC, however, is both stable and effective in helping the body make its own glutathione. While some glutathione supplements are effective, they tend to be expensive. NAC is well studied and may be a more accessible and cost-effective option. Top Supplements for Liver Support In addition to NAC, consider these other researched ingredients that support liver health: Milk Thistle (Silymarin): Helps reduce oxidative stress and protect liver cells.7 Alpha-Lipoic Acid: May reduce inflammation and fat buildup in the liver.8 Turmeric/Curcumin: Provides anti-inflammatory benefits, including in the liver.9 Choline: Essential for fat metabolism in the liver. Low levels are linked to higher risk for fatty liver.10 Dandelion Root: May help reduce liver damage in chronic liver conditions.11 Quercetin: Known for its anti-inflammatory effects, including liver support.12 Body Kitchen’s Mega NAC offers 600mg of NAC and 600mg of quercetin per serving for targeted antioxidant support. Final Thoughts Your liver handles toxins, hormones, nutrients, and more every day. While a healthy lifestyle is foundational, certain supplements—like NAC—can offer added support when needed. If your liver could use some extra help, Mega NAC by Body Kitchen is a practical and affordable choice, formulated to support glutathione production and reduce oxidative stress. As always, consult your healthcare provider before beginning any new supplement, especially if you're taking medications or managing chronic health conditions. References PubMed ID 36990226 PubMed ID 30777470 PubMed ID 33380301 PubMed ID 33625322 PubMed ID 33339155 PMC9651994 PubMed ID 32065376 PubMed ID 37926405 PubMed ID 38490808 PubMed ID 35364359 PubMed ID 33804908 PubMed ID 29497376
Bing Cherry Collagen Smoothie – Protein-Packed Skin Support
It’s cherry season, and what better way to celebrate than with this refreshing cherry smoothie? Packed with the sweet flavor of Bing cherries and vanilla, this smoothie also delivers whole food nutrition from cauliflower, hemp seeds, and almonds. Further, get a boost of protein and anti-aging skin nutrients with Body Kitchen Youthful Beauty Advanced and Body Kitchen Collagen + Elastin supplements. Eating well and caring for your health can be as simple and delicious as this recipe!
Your How-to Guide for Increasing GLP-1 Levels Naturally
Did you hear about the newest celebrity who went on a popular “weight loss drug” and emerged looking slimmer and thinner? You may not know what GLP-1 means, but you cannot ignore the stories about semaglutide and the array of “anti-hunger” medications. Not only are they the hot topic in Hollywood, but also among regular people who feel trapped in their bodies as a result of endless, lifelong and recurring weight-loss struggles. Born in the 2000s, GLP-1 medications were – and continue to be – an intervention for managing blood sugar levels. The melting of body fat is a happy side effect, which is why they have become as synonymous with weight-loss as collagen is with skin radiance. And, like collagen, your body naturally produces GLP-1 to help you maintain a fit metabolism and healthy weight. Your body’s hunger switch GLP-1 regulates appetite by dampening hunger and making you feel full longer. It also regulates metabolism and blood sugar by supporting insulin production and uptake, which, in turn, support cardiovascular health. So, there’s no question that ramping up your natural production of GLP-1 supports a healthy, happy body and improves your ability to control your weight. GLP-1 and your gut Shorthand for glucagon-like peptide-1, GLP-1 is a multi-faceted peptide, hormone and neurotransmitter produced in the L-cells of the gastrointestinal walls where satiety signals are transmitted. As a metabolic hormone, GLP-1 works to keep blood glucose levels stable to ensure there’s a reliable and consistent source of energy. As a peptide, it’s comprised of amino acid chains that bind to protein receptors in the pancreas and brain. And finally, as a neurotransmitter, GLP-1 crosses the gut-brain barrier to transmit signals between nerve cells. But how exactly did hard-working GLP-1 gain its reputation as a weight-loss wonder? Weight loss starts in the gut Weight-loss drugs mimic the effects of GLP-1. * Eating sets in motion a sequence of activities that start in the GI tract and have immediate and long-term effects on your heart, blood pressure, circulation, metabolism and blood sugar… whether the effects are beneficial or harmful depends on the composition of what you regularly eat. As food digests, GLP-1 stimulates the pancreas to produce more insulin after meals, which allows cells to admit glucose to be stored and burned for energy. This helps keep blood sugar levels stable. GLP-1 also has an appetite-suppressing effect by helping food stay in your stomach longer before moving into the intestine, allowing satiety signals to reach your brain and instruct you to stop eating. High levels of GLP-1 allow you the opportunity to eat until you feel satisfied, then stop when you feel full. GLP-1 for heart health More than a weight-loss aid, GLP-1 is vital to the complementary set of health systems that make up your cardiometabolic well-being, which influence your risk factors for serious health conditions. Naturally occurring GLP-1 promotes: *** Cholesterol and triglycerides breakdown Blood flow and blood pressure balance Arterial and blood vessel function Anti-inflammatory response Natural energy booster Cells that are depleted of energy don’t have fuel to give. But when GLP-1 production is efficient, you feel good and energetic. Your muscles and brain need GLP-1 to be responsive to daily demands, giving you stamina and making it less likely you’ll forage for sweets, carbs and caffeine for an artificial (and temporary) energy boost. GLP-1-Boosting Smoothie Feed your gut right with our delicious Cherry Smoothie. Marked by a beautiful deep-red pigment, cherries are loaded with polyphenols – prebiotic superfoods that nourish the colonies of healthy gut microbiota and help the microbiome thrive. Get the recipe! What depletes GLP-1 levels? The lack of diversity in gut microbiota is known to reduce levels of GLP-1, a major risk factor in developing metabolic conditions, including diabetes and obesity. ** When levels of GLP-1 run low, blood sugar levels run high, which over time can damage the processes involved in creating, storing and using energy efficiently. How to make more GLP-1 Whether you want to lose weight, give your cardiovascular health a hand or improve your GI health and digestion, ramping up your levels of GLP-1 naturally is an excellent step toward feeling healthy and full of life every day. Because GLP-1 production starts in the gut, a nourished microbiome starts with biodiversity. And there’s no better way than to increase the diversity of good bacteria than with a diversity of prebiotics and probiotics. Prebiotics activate your GLP-1 factory Prebiotics are an elite type of plant fiber that beneficial bacteria – or probiotics – feed upon. Unlike other healthy fibers that are digested in the small intestine, prebiotics journey to the gut microbiome where they are fermented and transformed into energy sources for live beneficial cultures. There are different types of prebiotics and they all play their part in keeping GLP-1 production humming by promoting the growth of good gut bacteria and inhibiting the growth of harmful strains. Naturally occurring prebiotics and where to find them Beta-glucans – barley, mushrooms (pearl and shitake), oats, yeast Fructooligosaccharides (FOS) – asparagus, artichokes, garlic, onions Inulin – artichokes, asparagus, bananas, garlic, oats, onions, soybeans, wheat Galactooligosacharides (GOS) – beans, cheese, lentils, peas, raspberries, yogurt Pectin – apples (peels), apricots, citrus (peels), plums Polyphenols – berries, cherries, dark chocolate, grapes, tea (black and green) Resistant starches – green bananas, cooked and cooled pasta, rice and potatoes More probiotics = higher GLP-1 levels There are roughly 100 trillion microbes, such as bacteria, fungi, parasites and viruses, coexisting in your gut. The key to this coexistence is having a healthy balance between healthy and harmful bacteria. Healthy strains of bacteria work 24/7 to keep the number of harmful strains from overrunning the gut and disrupting your microbiome’s ability to absorb nutrients, aid digestion, support immune function and promote cognition. As vital as probiotics are to your total body health, it’s fitting that one research study referred to beneficial microbes as “the pharmacy in the gut”. * Powered by prebiotics, probiotics stimulate production of GLP-1 in multiple direct and indirect ways. * Well-known probiotic strains Bacteroides – comprises about 30% of all good gut microbes in your body Bifidobacterium – found in the colon; digest fiber and fight harmful bacteria Lactobacillus – found in the small intestine; aid digestion and produce lactic acid Streptococcus thermophilus – commonly used in yogurt; aids lactose digestion Can supplements boost GLP-1? Supplements are an effective way to fill nutritional gaps that are left when you cannot consume a wide variety of plant foods, and to isolate and increase the concentration of active ingredients that you cannot consume through dietary intake alone. By supplementing prebiotics, probiotics or both, you help create a strong and diverse GI ecosystem that boosts the natural production of GLP-1. You support your digestive health in the short term, such as by helping to soothe digestive issues, from bloating to constipation, and strengthen the gut barrier for a healthier, nourished body. Plus, over time, bolstering your GI health also supports a healthy weight and your metabolic, heart and immune health. When picking a good probiotic supplement, look for one formulated with clinically studied live strains that are specially designed to survive the passage through the stomach and to the gut where they can recolonize good bacteria. This is more important than the amount of colony forming units (CFUs) supplied, because probiotics are beneficial only if they can reach the gut microbiome.
Vitamin C and Cardiovascular Health: How Vitamin C Supports Heart Health
Most people immediately think of the immune system when they think of vitamin C - and with good reason. Vitamin C has many proven benefits for warding off illness and keeping our immune defenses at its best. But this is only one small part of what vitamin C can do for our bodies. Did you know that another benefit of vitamin C is supporting the cardiovascular system? If you have heart disease, or related risk factors, or have a family history of heart disease, please read on. This article may have you considering vitamin C far beyond the winter months to support your heart and overall health, all year long. What Does Vitamin C Do? Also known as ascorbic acid, vitamin C is a water-soluble vitamin that’s found in a variety of foods. Foods that are high in vitamin C include berries, citrus fruits, kiwis, leafy greens, bell peppers, cantaloupe and even broccoli.1 Vitamin C benefits our bodies in a number of ways: Supports a strong immune system2 Plays a role in collagen production throughout the body, including our blood vessels3 Helps improve iron absorption1 Functions as a potent antioxidant and anti-inflammatory4 Accelerates wound healing5 How Does Vitamin C Support the Heart? Since vitamin C wears so many hats, it typically plays a unique role in supporting our cardiovascular system and reducing risk factors for heart disease. Specifically, its function as an antioxidant and anti-inflammatory can benefit our blood vessels, blood pressure, and overall cardiovascular health in a number of exciting ways. This article will outline 3 primary ways that the benefits of vitamin C may help reduce your heart disease risk factors. 1-Providing Antioxidant and Anti-inflammatory Support Most of us know vitamin C is an antioxidant, but what do antioxidants do? Antioxidants are compounds that help us fight off free radical damage. Harmful free radicals are produced in our body every day simply by living, moving, and breathing. But free radicals also result from disease or other stressors such as smoking or poor diet. These free radicals, if left unchecked, can impact our cardiovascular system. Cue vitamin C. Its role is to primarily sweep up these unwanted free radicals and prevent them from causing damage to our cells. Additionally, vitamin C can help other antioxidants work even better, so vitamin C is typically performing doing double-duty to keep our tissues healthy and working properly. All of the above is thought to directly impact our heart and blood vessels by protecting these vital organs from free radical damage.6 Furthermore, these vitamin C benefits may help our heart by: Lowering levels of c-reactive protein and interleukin 6, both markers of inflammation7 Reducing inflammatory damage to blood vessels so that they can stay strong and flexible8 Decreasing the oxidation of LDL cholesterol, which may form plaques in our arteries7 Vitamin C appears to be playing strong defense for us, keeping pro-oxidant and inflammatory assaults to our cardiovascular system at bay. 2-Regulating Blood Pressure The powerful antioxidant and anti-inflammatory roles of vitamin C can help lower blood pressure as well. This is important because we’ve been told that high blood pressure is a risk factor for heart disease. Incredibly, vitamin C may offer crucial support in keeping our arteries flexible and our blood pressure under control. Studies suggest that vitamin C may help balance blood pressure by: Reducing stiffness of the arteries so blood flows better7 Helping ward off plaque formation in the arteries by reducing inflammation9 Acting as a mild diuretic to balance fluids10 Studies have suggested that 500mg or more per day of vitamin C may be needed to see benefits, but more research is needed.10 3-Improving Cholesterol Numbers Watching cholesterol levels is thought to be another important part of cardiovascular disease prevention. High “bad” cholesterol (LDL) and low “good cholesterol “HDL” are most likely risk factors for heart disease. Once again, vitamin C may be here to help! While published studies show mixed results, there is evidence that vitamin C may help:7 Lower LDL cholesterol Slightly boost HDL Reduce triglycerides While the impact appears modest, it does suggest that vitamin C can help decrease risk factors for heart disease. How Much Vitamin C Per Day Do We Need? The primary aspect of vitamin C is that we most likely need to be consuming it regularly. Our bodies commonly do not store it or make it, so vitamin C may need to be a part of our daily diet. Thankfully, a true vitamin C deficiency is quite rare. Its relatively easy to get vitamin C from common fruits and vegetables and over the counter supplements are easy to find. The recommended daily intake (RDA) for vitamin C is set at 75 mg per day for women and 90 mg per for men. While most Americans seem to be meeting the RDA, studies are suggesting that higher amounts may be helpful. In fact, many of the studies looking at vitamin C benefits used doses ranging from 200 mg to 1,000 mg or more per day, mostly from supplements. It’s a good thing that overdosing on vitamin C is rare since the body can typically flush the extra out, however side effects are still possible. The tolerable upper intake level is set at 2,000 mg per day, at which an unpleasant gastrointestinal issue such as diarrhea may occur. Final Thoughts We all are aware that vitamin C may be an incredibly important nutrient, especially for our immune system, but studies show that it may play a vital role in heart health as well. From helping to reduce inflammation, protect blood vessels, and manage blood pressure as well as cholesterol levels, vitamin C has a lot to offer. If you think that you may have a vitamin C deficiency, consider increasing colorful fruits and veggies in your diet. If a supplement may be more appropriate, discuss the option with your doctor before taking it, to make sure that it’s safe and appropriate. And while vitamin C is clearly thought to be important, it’s always good to remember that no single nutrient is a cure-all for heart health. Don’t forget other heart-healthy habits such as regular exercise, reducing stress, quitting smoking, and a balanced diet. Foods that are high in vitamin C along with other healthy diet and lifestyle habits are often the means to reducing your heart disease risk factors and finding the path to optimal heart health. References: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ https://pubmed.ncbi.nlm.nih.gov/33193359/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6204628/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9598715/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9405326/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7761826/ https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1011002/full https://pubmed.ncbi.nlm.nih.gov/34762777/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7364280/ https://pubmed.ncbi.nlm.nih.gov/22492364/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3325833/
Effects of Diet, Nutrition and Lifestyle on Skin Health: The Role of Collagen and Elastin in Skin
It may not come as a surprise that the integrity of our skin is vital to overall health. As our largest organ, the skin commonly protects us from germs, chemicals, harmful UV rays, and even from injury. Additionally, our skin often helps regulate body temperature, make vitamin D from the sun, and interacts with the immune system. And, it goes without saying, that our skin can allow us to feel and process the world around us.1 Needless to say, the health and vitality of our skin is important! And while most of us think of our skin only in terms of beauty, which is certainly understandable, there’s clearly so much more. The roles of collagen and elastin can be a critical piece to optimal looking skin. In fact, the use of collagen for skin health is a huge part of the beauty industry. Collagen supplements seem to be everywhere, and the market is only growing. This fact begs the questions: what does collagen do for skin, and should you be taking a collagen supplement? To answer these questions, this article will talk about how to take care of your skin nutritionally, how collagen benefits the skin, and the best collagen supplements for skin health. Key Nutrients for Skin Health When it comes to skin health, there is no one magic nutrient that does it all; we may need a host of dietary nutrients on a regular basis to keep our skin at its best. Nutrients, such as protein, vitamin A, vitamin D, vitamin C, vitamin E, biotin, zinc, and omega 3s, just to name a few, all have research showing their helpful benefits for healthy skin.2 These key nutrients may all play a role in reducing inflammation and protecting the integrity of the skin. Research has shown that the above nutrients can be effective when taken orally from food and supplements, but in some cases, may also be used topically.2 A diet that’s high in these critical nutrients cannot be overemphasized. In fact, studies noted that poor nutrition worsens the condition of the skin.2 Inflammation from a poor diet may cause collagen in the skin to break down, leading to saggy skin and wrinkles, and may also contribute to other conditions such as acne, rosacea, and psoriasis.3 A Mediterranean diet, with a wide variety of fruits, vegetables, legumes, nuts, seeds, lean meats, and fish is thought to be a good way to make sure that all of these needs are met. What is Collagen? Understanding Collagen and Elastin’s Role in Healthy Skin While not a nutrient per say, collagen is thought to be another integral part of skin health. Collagen is actually a series of amino acids, i.e., protein, which provides strength and elasticity to joints, muscles, bones, connective tissue, cartilage and, of course, our skin.3 Elastin works similarly to collagen. Also, a protein, it can lend extra stretchiness and flexibility to the skin and other tissues. Think of it like a matrix for keeping everything in its place but also by adding strength and elasticity.4 Our bodies make both collagen and elastin from the proteins that we consume regularly. But due to aging and other lifestyle factors, they become harder for our bodies to produce, as well as break down over time.1 This can lead to visible signs of aging such as wrinkles, dehydrated skin, thin skin, and more. How Collagen and Elastin Supports Youthful Skin But … research is showing that supplemental collagen may help reverse or prevent these effects. According to studies, collagen supplements may help the skin to: Improve skin elasticity: A randomized control trial by 72 women found stronger, more supple skin in those that supplemented with collagen for 12 weeks5 than those who did not. Increase skin hydration: A review of 19 studies found that there was better skin moisture in people who supplemented with collagen than in those who didn’t.6 Improve skin smoothness: A double-blind, placebo-controlled study with 100 participants found that those who supplemented with collagen for 12 weeks saw less roughness in the skin than those who did not receive the supplement.7 Reduce wrinkling: A review of 12 studies found less wrinkling in those that supplemented from collagen, whether orally or topically used.8 While there is less research regarding elastin, evidence is showing that it too may work much the same way, with elastin supplements offering similar benefits to our skin.9 Collagen and Elastin: How Do We Get It? Collagen supplements are an easy option here. Studies are showing good results with supplemental collagen, and even some evidence with supplemental elastin.9 It’s been suggested that anywhere from 2.5 g per day up to 10 g per day can be effective.10 What about food sources? Since our bodies can make collagen, a diet rich in a variety of protein sources is important in order to make sure that we get all the necessary amino acids that we need. Additionally, foods that contain collagen, such as meat and broth, could be useful as well. While animal meats can provide small amounts of collagen, bone broth is actually our richest source of dietary collagen.11 But the problem with bone broth boils down to how much collagen you are actually getting. According to studies, the way that the broth is prepared may affect how much collagen is in the final product, and so both commercial and homemade varieties may vary widely.11 While bone broth is still a great option, there is just about no way to make sure that you are getting the same amount daily. For those wanting a consistent, daily dosage for the most reliable results, a high-quality collagen supplement may be the best option. What is the Best Collagen Supplement? If taking a collagen supplement seems like the best option for you, do your research. Not all supplements are created equally. The best collagen for skin, according to studies, is likely from bovine or marine sources.12 There are less studies on collagen derived from poultry and pork. Religious constraints or allergies may also need to be taken into consideration. Collagen supplements usually list what source they are from, so double check the label. Also, make sure that you are buying from a reputable company. Reputable companies typically use clinically backed ingredients so that you know that you are getting a formula that is not only high-quality but is also effective. And of course, before starting any new supplement, speak with your healthcare provider first. Collagen supplements with less than 15 g per day are generally safe,13 but make sure the supplement fits with your overall health goals, and check that your diet is balanced and full of skin-supporting nutrients at the same time. The Bottom Line The health of our skin is just as important as any other organ of the body. How we care for it can impact everything, from internal health to outward appearance. Thankfully, we have many easy-to-manage tools to keep our skin at its healthiest. A healthy diet is typically the best place to start, but collagen supplements can be a terrific way to help with skin elasticity, hydration, smoothness and even fine lines and wrinkles. Remember, that even the best collagen supplement can only do so much for your health. Be sure to eat a balanced diet, reduce stress, and stay active for optimal wellness, inside and out. References https://www.sciencedirect.com/science/article/abs/pii/S0899900723003787 https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/pdf/medicina-60-00068.pdf https://pubmed.ncbi.nlm.nih.gov/39337637/ https://pubmed.ncbi.nlm.nih.gov/31627309/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/ https://pubmed.ncbi.nlm.nih.gov/31627309/ https://pubmed.ncbi.nlm.nih.gov/36516059/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10938029/ https://pubmed.ncbi.nlm.nih.gov/30681787/ https://pubmed.ncbi.nlm.nih.gov/29893587/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8620403/ https://www.mdpi.com/2072-6643/11/5/1079
Should I Continue to Take Vitamin D in the Summer?
We all know vitamin D is important. In fact, vitamin D supplements consistently rank as one of the top supplements used by Americans. And for good reason. Vitamin D plays many important jobs in our body, from supporting the immune system and our bones to helping our brains and mood.1 But many people are still confused about how much vitamin D per day we actually need, and if a vitamin D supplement is even necessary, especially in summer. Most of us know we can get vitamin D from the sun and from vitamin D foods, but will that alone do the job? If you too are curious, let’s talk about the incredible way nature helps us make vitamin D and why a vitamin D supplement still might be something to keep in your cabinet year-round. Is Vitamin D Necessary During the Summer? This is a common yet important question. First, we know that vitamin D is very important, and keeping our levels adequate year-round is critical for optimal health. Research suggests that a vitamin D level of 50ng/ml is optimal. Both sunlight, certain vitamin foods, and vitamin D supplements can help us get to that level.2 What does vitamin D do? Here are a few keyways vitamins support our health: Helps us maintain bone strength: Vitamin D works with calcium to make sure it gets absorbed and into the bones where we need it.1 Supports the immune system: Vitamin D appears to help our immune system work better. A vitamin D deficiency may increase the risk for respiratory illness and even Covid 19.3 May improve mental health: Vitamin D deficiency is associated with rates of depression and seasonal affective disorder.4 The Role of Sun Exposure in Vitamin D Incredibly, vitamin D is the only vitamin we can make from UV light. As UV light hits our body, it interacts with compounds in the skin to make something called previtamin D3. This then gets converted into active vitamin D3. But the sun is finicky. There are many factors that can influence how much vitamin D per day we actually make. These include:1 The latitude where you live: The further from the equator, the weaker the sun. You may need longer sun exposure to prevent a vitamin D deficiency. Your skin color: Darker skin tones absorb less UV light. Lighter skin absorbs it more readily. Age: Unfortunately, the older we are, the less we can make as much vitamin D as we did when younger. The time of day: We get the most UV light when the sun is strongest, usually midday. Skin care concerns: Most of us are now wearing sun protection or simply staying out of the sun due to skin cancer warnings, and this can reduce how much UV light we are exposed to. How Much Sunlight is Enough? Research suggests that somewhere between 5 – 30 minutes per day of direct sun is needed to get our levels up to 50ng/ml, depending on your skin pigment and the time of year.2 Some of us may get this amount during the summer months, but with warm temperatures keeping us out of the sun more frequently and the use of sunscreen, many of us are at risk for vitamin D deficiency.2 Should You Take a Vitamin D Supplement? Since sunlight may not be enough, a vitamin D supplement may be a good fit. Always talk with your doctor first to make sure. While the recommended daily intake set by the government is 600IU/day for most adults, studies suggest that it may take over 5,000IU/day to get up to adequate levels.2 Body Kitchen offers a Vitamin D + K2 with 5,000IU in one simple capsule. This can be an easy way to ensure your vitamin D levels are met all summer long. How Sunscreens Impact Vitamin D Production Dermatologists and other healthcare providers recommend the use of daily sunscreen to ward off skin cancers and aging. However, is this impacting our vitamin D status? A review article published by the British Journal of Dermatology found that, surprisingly, sunscreen does not prevent vitamin D production. It appears that only small amounts of UVB light are needed by the skin to make vitamin D from the sun, and under ideal sun conditions, this still happens, even with sunscreen applied.5 But they also noted that globally, vitamin D deficiency is still a major problem, but it may be due to other factors than sunscreen. A vitamin D supplement is still a good option to ensure your needs are being met. Why You Should Combine Vitamin D3 with K2 When choosing a vitamin D supplement, finding one that includes vitamin K2 is your best bet. Why? Vitamin D and K2 work closely together, helping enhance calcium absorption and improve bone density, and even helps with cardiovascular health.6 And with both of these nutrients, dietary sources are limited, so combining them together in one easy capsule takes care of both. That’s why Body Kitchen’s Vitamin D supplement offers both 5,000IU of daily vitamin D as well, over 100% of your daily need for vitamin K2. It’s one and done so you can get on with your day. Best Sources of Vitamin D in Summer Besides getting some summer sun, there are few foods high in vitamin D that you can add to your summer routine. Some of these foods include:1 Fatty fish (especially trout and salmon) Eggs Fortified milk and non-dairy milks Some ready-to-eat cereals Mushrooms exposed to UV light Think about grilling some fish or mushrooms this summer. Make some fun smoothies with milk or non-dairy milks. And keep things easy by having hard-boiled eggs on hand or some healthy cereals in the pantry for days when time is tight or it’s just too warm for cooking. Final Thoughts A healthy diet, sun and vitamin D supplements are the best combo to you at your best all summer long. You can probably get enough vitamin D from the sun and some select foods, but for most, it’s hard to meet that consistently. And vitamin D deficiency is a real concern. Always talk with your doctor before starting any new supplements, but keeping a high-quality vitamin D supplement, like body Kitchens Vitamin D3 + K2, on hand year-round may make sense for optimal health. Here’s to a healthy summer! References: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8299926/ https://pubmed.ncbi.nlm.nih.gov/37686873/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6515787/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6899926/pdf/BJD-181-916.pdf https://pubmed.ncbi.nlm.nih.gov/32219282/
