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Read expert insights and recommendations on how to improve your health and boost your overall well-being - naturally.

Approved Science

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5 Energy-Boosting and Anti-aging Supplements to Improve Mitochondrial Health
Blood health5 Energy-Boosting and Anti-aging Supplements to Improve Mitochondrial HealthThe mitochondria are responsible for cellular energy production that fuels all our bodily functions. Mitochondrial dysfunction occurs when the mitochondria are not able to work the way they should and can be due to underlying medical conditions or diseases. When energy production gets hampered, it causes a host of undesirable symptoms affecting any and all organs. Clinical trials have shown that supplements such as L-carnitine, alpha-lipoic acid, coenzymeQ10, and magnesium malate can improve mitochondrial health and restore its functions. This article looks at 5 particular supplements and their efficiency in improving mitochondrial health. 5 Supplements That Support Mitochondria 1. α-Lipoic Acid (1,2-dithiolane-3-pentanoic acid) This is a well-known fatty acid and a strong antioxidant that helps regulate metabolism, produce energy, and boost mitochondrial processes. Alpha-lipoic acid is naturally present in mitochondria and serves as a cofactor for enzymes that help produce adenosine triphosphate (ATP), the energy currency. The antioxidant property of alpha-lipoic acid prevents excess free radical production and helps improve mitochondrial function. Studies have observed that supplements of α-Lipoic acid can renew mitochondrial activity (1). 2. L-Carnitine L-carnitine helps in the transportation of fatty acids into the mitochondria, where they are oxidized to generate energy. L-carnitine is made from the amino acids lysine and methionine. Therefore, a deficiency of L-carnitine can lead to reduced mitochondrial function. L-carnitine supplements potentially improve mitochondrial health, increase overall energy production, and reduce exercise-induced fatigue (2). 3. Coenzyme Q10 (Ubiquinone) Coenzyme Q10 helps stabilize the membranes around the mitochondria and supports the conversion of food into energy. Supplementing with CoQ10 has been shown to improve mitochondrial activity and also enhance the antioxidant ability of the mitochondria (3). Coenzyme Q10 supplements are also suitable for supporting your aging brain. For more info about this supplement, take a look at the following posts: Using Coenzyme Q10 to Lower CholesterolCan Taking Coenzyme Q10 Cause Blood Clots?Will Coenzyme Q10 Help or Harm Your Heart? 4. Glutathione Glutathione is a strong antioxidant made naturally by the body and is present in mitochondria (4). It prevents free radicals and other harmful particles from entering, while also helping to repair damage to the mitochondria. Glutathione is made from three amino acids: CysteineGlutamateGlycine Where you are deficient in glutathione, food and supplements can help. Consider taking a look at Approved Science Glutathione which helps eliminate unhealthy toxins and free radicals, reducing cell damage. Glutathione is also one of the best antioxidant supplements. 5. Omega-3 Fatty Acids The outer layer of the mitochondria is made of fats. Therefore, supplementing with omega-3 fatty acids can help support and strengthen the structure of the membrane and make it stronger. They also support energy production. Approved Science Omega-3 has shown tremendous benefit in this respect. Other Nutrients That Mitochondria Need to Thrive Keeping your mitochondria in good health is crucial. Vitamins B1, B2, B6, niacin, biotin, folic acid, and pantothenic acid are essential in the functioning of the mitochondria. Vitamin C, E, niacin, and folic acid help prevent oxidative damage to the mitochondria. Glutathione, a natural antioxidant produced by the body, also protects the mitochondria. High-protein foods such as meat, fish, eggs, nuts, and seeds help boost glutathione production. Healthy fats that have omega-3 fatty acids support the health and function of the cells and the mitochondria by increasing the efficiency of energy metabolism. Phytonutrients from plants are potent antioxidants and keep the mitochondria safe from external stimuli. Conclusion Mitochondria is a very important organelle of human cells that produces energy to fuel every function in the body. Therefore, keeping your mitochondria healthy is crucial. Age, infections, and lifestyle changes can destroy these cell organelles and can cause severe problems. Intervention with the correct supplement, such as L-carnitine, omega-3s, and glutathione, can improve mitochondrial health.
Antioxidants and Their Role in Supporting Cardiovascular Health
Blood healthAntioxidants and Their Role in Supporting Cardiovascular HealthThere are many nutrients that improve your cardiovascular health. Antioxidants such as CoQ10, beta-carotene, and vitamin E have been found to reduce the risk of coronary heart disease. Antioxidants neutralize harmful free radicals which damage our cells. Any dip in our antioxidant levels can jeopardize cellular homeostasis, leading to an increase in free radicals. These free radicals damage lipids, proteins, and DNA. It impairs the blood vessels' structure and function, disrupting the normal blood flow (1). Gradually, there is endothelial dysfunction, inflammation, plaque formation, and narrowing of the blood vessels that can lead to a number of cardiovascular problems. Therefore, supplementing with antioxidants can be crucial in keeping the system in optimum condition and preventing heart problems. How Do Antioxidants Minimize Risk for Cardiovascular Disease? Our body functions by converting food into energy. Every second, millions of activities occur in the body, and free radicals are produced. They can potentially damage the cell walls, the cell structure, and even a cell's genetic material. This cellular damage is also the root cause of heart diseases. They oxidize the cholesterol (LDL cholesterol) and build up fatty plaque that gets settled on the arterial walls. Eventually, the arteries are blocked, which hampers blood flow to and from the heart. Antioxidants react with these free radicals and neutralize them. They can prevent the corroding effects of these radicals and minimize the risks. Vitamin E, carotenoids, vitamin C, and selenium are natural antioxidants that have shown tremendous benefits. Other highly effective antioxidants that naturally occur in fruits and vegetables are quercetin, resveratrol, epicatechin, and N-acetylcysteine. Coronary artery disease, stroke, peripheral vascular disease, hypertension, and heart failure can be minimized by taking these antioxidants via food or supplement (2). Which Antioxidants Aid in the Prevention of Heart Disease? Low-density lipoprotein (LDL) cholesterol has received its name as bad cholesterol because it is primarily found in atherosclerotic plaque. It is this LDL cholesterol that gets oxidized by free radicals. They are toxic to the cells and get eaten up by the macrophages in the artery. However, the process leads to plaque formation and its gradual blockage. Antioxidants in the plasma help reduce LDL oxidation, preserve the blood vessels' integrity, and prevent rupture. The vitamins also increase the production of nitric oxide, a vasodilator. Clinical use of antioxidant vitamin supplementation may help to prevent coronary heart disease (CHD) (3). Antioxidants for heart health are vitamin E, vitamin C, beta-carotene, Coenzyme Q10, folic acid, bioflavonoids, and selenium, which can help prevent coronary heart diseases (CHD). Vitamin E: Also known as alpha-tocopherol, this vitamin prevents the peroxidation of polyunsaturated fatty acid in the cell membranes. It also inhibits platelet activation and monocyte adhesion, two things that trigger plaque formation. Vegetable and seed oils, meat, fish, nuts, and seeds have a good amount of vitamin E. The RDA is 30IU per day. You can also go for supplements containing 30-50 IU per serving if needed. Vitamin C: This is a water-soluble vitamin that prevents the body's free radicals from entering the LDL particles. It also helps regenerate active vitamin E, thereby helping in cholesterol excretion. Vitamin C helps keep the endothelial walls of the arteries intact. RDA for vitamin C is 60 mg, and it is best to get them from the diet. Citrus fruits, berries, tomatoes, cantaloupe, and leafy green vegetables are good sources of vitamin C (4). Vitamin B3 (niacin): A study conducted by the University of Washington researchers and published in the New England Journal of Medicine showed that combination treatment with statin and niacin could reduce the levels of LDL cholesterol and increase HDL cholesterol. The statin reduced the LDL levels while niacin boosted HDL formation. This also had the potential to reverse plaque build-up in the arteries, one of the biggest causes of blood flow obstruction and resultant heart attacks (5). Ashwagandha: In Ayurveda, Ashwagandha has been known to be beneficial for cardiac ailments such as coronary artery disease, heart failure, and anginal pain (6). It has adaptogenic, cardiotropic, cardioprotective, and anticoagulant properties that eliminate free radicals, reduce inflammation and stop arterial decline. Approved Science ® Ashwagandha supplements are one of the best organic antioxidant supplements for heart health and are advised for holistic health benefits. Astaxanthin: Astaxanthin is a type of red pigment found in pink-red colored salmon, shrimps, and algae. It is a potent antioxidant believed to reduce oxidative stress in smokers and overweight people (7). Glutathione: Glutathione is an amino acid produced in the body by the liver. It is a natural antioxidant known to fight off free radicals. It reduces the effect of oxidative stress and prevents complications. Glutathione supplements are also available and support cardiovascular health (8). Conclusion Antioxidants can support cardiovascular health by neutralizing the free radicals that damage the blood vessels. It also reduces the oxidation of cholesterol molecules that form plaque. The best vitamins for heart health and circulation are vitamins A, B3, C, E, and folic acid. These are potent antioxidants. You can get these vitamins from the best immune-boosting foods and the best organic antioxidant supplements. Do not be discouraged if you do not get immediate results. It takes time for vitamins to work. Once you start taking supplements, some may work within a couple of weeks, and others may take 60 days or more for the effects to be evident.
Battling With Migraines? Coenzyme Q10 Could Be Your Answer
Brain healthBattling With Migraines? Coenzyme Q10 Could Be Your AnswerA migraine is not just a headache but a complex neurological disease that impacts more than 1 billion people worldwide. With migraines, you experience recurring headaches that are throbbing or pulsating and are generally associated with nausea. Your brain communicates through a series of nerve cells, where electrical signals are carried from one end of the nerve cell to the other using passageways called ion channels. When one of these communication systems doesn't work correctly, you experience a migraine. Many alternative medicines have been tried and tested for migraines, with Coenzyme Q10 tagged as one of the best. Keep reading for more on how Coenzyme Q10 helps to ward off migraines! What Is Coenzyme Q10 (CoQ10)? Coenzyme Q10 is a vitamin-like compound used to make energy in our bodies. It is found naturally in the mitochondria of every cell in our body. Mitochondria are vital for producing the energy we need for our daily functions. They also have other roles, such as protecting cells from pathogens and oxidative damage. We can get CoQ10 from our diet. Foods like fatty fish, eggs, organ meats, and nuts are good sources of Coenzyme Q10. As a supplement, CoQ10 is endogenously synthesized too. How Does CoQ10 Help With Migraines? Studies have confirmed that supplementation with CoQ10 can improve functional capacity and reduce major adverse events in the body (1). Intake of Coenzyme Q10 can increase the production of crucial antioxidants. CoQ10 has shown promise in migraine treatment. As the population suffering from migraines show low CoQ10, supplementation is believed to bring benefits, decreasing headache frequency (2). This is due to its antioxidant properties, which help to restore metabolic imbalances associated with oxidative stress damage and migraines. A clinical trial published in Neurology in 2005 that worked with 42 migraine patients showed fewer headache days and was well tolerated (3). In another study, 100 mg of CoQ10 daily showed a reduction in the frequency, severity, and number of migraine attacks (4). How Much CoQ10 Should You Take? CoQ10 comes in varied forms, including tablets, capsules, soft gels, and liquid oral supplements. Depending on your requirement, the dosage varies. Normally, a dosage of 90–200 mg per day is recommended, but the dosage of CoQ10 for migraines is 300–400 mg daily. For treating other conditions, the following dosages are recommended: To reduce statin-related mild to moderate myalgias, supplementation with 50 mg of CoQ10 twice daily is advised.People suffering from angina or other problems should take 60–300 mg daily.A 100–200 mg daily dosage is considered effective in balancing an age-related decline.To improve insulin resistance and to prevent or slow down diabetic-related complications, 100–300 mg of CoQ10 is advised. Being fat-soluble, Coenzyme Q10 is better to take with a meal for maximum absorption, and taking it at night has shown a better effect. Be sure to take CoQ10 supplements in the form of ubiquinol, as it's the most absorbable form. Potential Side Effects of CoQ10 Doses higher than these ranges, 300–600 mg daily, have still been touted safe. In fact, a CoQ10 supplement of even up to 1200 mg/day is well tolerated, according to some studies. However, some do experience minor and infrequent side effects such as: HeadachesInsomniaSkin rashesIrritability Rare adverse effects include dizziness, photophobia, heartburn, increased involuntary movements, and fatigue. For people who experience insomnia, it is better to take a CoQ10 supplement in the morning or afternoon. CoQ10 is chemically similar to vitamin K, which aids blood clotting. Consequently, CoQ10 can potentially interact with blood thinners, like warfarin, making them less effective. As a result, CoQ10 can be linked to blot clots; however, this interaction is reversible. Supplements Can Be Effective in Fighting Migraines Coenzyme Q10 or CoQ10 is a potent antioxidant made in our bodies. Our CoQ10 concentration starts to decline with age or due to conditions like neurogenerative diseases, mitochondrial diseases, muscular diseases, diabetes, or cancer. Supplementing CoQ10 for migraines in the form of ubiquinol provides many benefits. Approved Science CoQ10 MD is one such supplement and has been proven more effective than other supplements. It contains MCT oil and Piperine that increase bioavailability, improving CoQ10 absorption. Approved Science also offers Migrainex for migraine relief, another clinically tested supplement containing natural ingredients for easing migraines. Nutritional supplements and vitamins take time to work, so you can expect to see results in a few weeks. But because Coenzyme Q10 is well tolerated and usually safe for most, it's an excellent treatment option for migraine sufferers.
MCT Oil in Your Morning Coffee: Side Effects and Benefits
Brain healthMCT Oil in Your Morning Coffee: Side Effects and BenefitsMedium-chain triglycerides (MCTs) are a type of fat found in oils like coconut and palm oil. MCT oil has become increasingly popular, especially with keto dieters, and celebrities like Halle Berry and Kourtney Kardashian swear by it. There are many benefits associated with MCT oil, but there are also side effects to keep in mind when adding this flavorless and odorless oil to your morning coffee. Effect of MCT Oil on the Body MCT oil is praised for giving people an energy boost, which is why so many add it to their morning coffee to start their day. MCTs can be rapidly digested and absorbed, reaching your liver quicker than most other fats. MCT oil supports the ketone generation process and is especially popular among people who follow a keto diet. During this process, your brain and body get more "fuel." Overall, the effect of MCT oil on the body helps to promote good health. It helps manage diseases and promotes weight loss in conjunction with a healthy diet. Because MCT oil promotes fat and weight loss, it's also effective in preventing heart-related health problems like high cholesterol and high blood pressure. It's even known to assist the body in fighting bacterial growth and, with it, infections and illnesses. Common Side Effects of Taking MCT Oil Although studies about the long-term effects of MCT oil are still ongoing, there are some common side effects you should be aware of before adding this supplement to your daily diet. Stomach Upsets An upset stomach after taking MCT oil is one of the most common side effects. You could experience diarrhea, abdominal pain, and even nausea and vomiting. Heart Palpitations Some people who take MCT oil daily have reported experiencing heart palpitations. Weight Gain Many people associate MCT oil with weight loss, but it can occasionally actually lead to weight gain. While MCTs release hormones that make you feel fuller for longer, they can lead to increased hunger in some people. This is because MCTs stimulate the release of hunger hormones in these individuals. Fat Buildup in the Liver Taking high doses of MCT oil for prolonged periods can increase the amount of fat in your liver. However, more research needs to be done to confirm this finding. Raised LDL Cholesterol Levels Regularly taking MCT oil can increase the levels of LDL (low-density lipoprotein) or "bad" cholesterol in your body. These higher levels can result in strokes, coronary artery disease, heart disease, heart attacks, chest pain (angina), and peripheral artery disease. Benefits of Taking MCT Oil Taking MCT oil offers many benefits, which is why it has become so popular. However, it is important to note that these are potential benefits, and more scientific research is required to confirm them. Increased Energy and Mental Alertness MCTs are able to travel from your gut to your liver quickly and don't require bile to break down, so they're absorbed faster. As a result, they can be an immediate source of energy for increased physical vitality and a cognitive boost. Weight Loss The research and findings about this claim are still not concrete, but taking a good quality MCT oil can help to reduce body weight by helping your body reach the fat-burning phase faster. Management of Chronic Conditions Studies have indicated that taking MCT oil and going on a ketogenic diet can help people manage conditions like Alzheimer's disease, epilepsy, and autism. Blood Sugar Regulation MCT oil can also help people with diabetes. The oil has been found to lower the blood sugar levels of those who add it to their diet while also helping to improve their blood sugar control and insulin sensitivity (1). MCT Oil Can Be Beneficial, but Take With Caution As there are potential side effects, you should consult your doctor before adding MCT oil to your diet. Overall, MCT oil can be beneficial, especially for those following a keto diet. It's important to take high-quality MCT oil, as many options on the market are largely ineffective. Approved Science MCT oil, for example, is backed by years of research and clinical studies.
MCT Oil and Stomach Upsets: The Problem and Prevention
Brain healthMCT Oil and Stomach Upsets: The Problem and PreventionMCT oil is derived from coconut and palm oil, as well as some dairy products. It has recently gained popularity due to its health benefits—particularly for those following a ketogenic diet. Although more scientific studies are required, some of its main benefits include increased energy levels, weight loss, and aiding chronic health conditions like insulin resistance and memory disorders. However, unpleasant side effects are frequently reported by those taking the supplement, with an upset stomach being the most common. Can MCT Oil Upset Your Stomach? MCT oil can upset the stomach, especially when taken in large amounts. Gastrointestinal side effects, including diarrhea, cramps, bloating, nausea, and vomiting, may be experienced after taking the oil. Because everyone reacts differently to medicine and supplements, you may not experience an upset stomach at all. Or you may suffer the symptoms associated with an upset stomach even when you don't take a lot of oil. In addition to an upset stomach, MCT oil can have other side effects, such as: Fat buildup in the liverIncreased levels of bad cholesterol, which can lead to heart-related health problems Heart palpitationsWeight gain. Although this oil is associated with weight loss because it helps you stay fuller for longer, it can also stimulate the release of hormones that make you feel hungry. Due to these potential side effects, it is highly recommended that you consult with your doctor before including MCT oil into your daily diet. Why MCT Oil Upsets Your Stomach MCT oil, which consists of medium-chain triglycerides (MCTs), is not digested the same way as other fats. It gets absorbed much faster, which means it has less time to be digested by enzymes than regular fats. This process can irritate the gastrointestinal tract, especially if you consume too much oil. Taking too much can lead to more water being secreted into your stool, and that's when diarrhea becomes a problem. Symptoms are usually worse when you first start taking MCT oil as your body hasn't had time to adjust to MCTs and their rapid absorption. Can MCT Oil Be Taken on an Empty Stomach? You don't have to eat before you take MCT oil, and it can be consumed on an empty stomach. Unfortunately, side effects may be experienced regardless of whether you have eaten or not. Many people add this odorless and tasteless oil to their morning coffee to boost their energy. It also helps to suppress their appetite and is often used as a meal replacement for breakfast. How to Avoid an Upset Stomach When Taking MCT Oil To maximize the benefits of MCT oil, there are several ways you can take it. These methods will help to minimize your chances of experiencing side effects. Mix MCT oil into your smoothies, juice, tea, protein shake, or coffee.Add the oil to your favorite nut butter (almond butter, peanut butter, etc.).Mix MCT oil into your favorite salad dressing.Add the oil to guacamole or other dips you enjoy.Don't take more than the recommended 15 to 20 ml at a time.Start with 5 ml and work up to a higher dose over time.Don't exceed the total recommended daily dose of 100 ml.Take a probiotic in conjunction with MCT oil. MCT oil is especially popular with people following a keto diet, and you can add it to any low-carb meal. Is MCT Oil Worth Taking? Choosing the best MCT oil and adding it to your diet can positively impact your health. A good quality MCT oil can improve physical and mental vitality, promote weight loss, and manage health conditions like epilepsy, dementia, and insulin resistance. Side effects often subside with time and can be avoided by not exceeding the recommended dosages. However, should you experience any severe or persistent side effects, it is essential to consult a medical practitioner immediately.
Ubiquinol vs. Ubiquinone: Which Is Right for You?
Brain healthUbiquinol vs. Ubiquinone: Which Is Right for You?Ubiquinol and ubiquinone are forms of Coenzyme Q10 and offer numerous benefits. While you may not have heard of these substances before, you've likely come across Coenzyme Q10. Coenzyme Q10, otherwise known as CoQ10, is a vitamin-like substance that acts like an antioxidant and assists in protecting your cells from damage, and plays a significant role in your metabolism. It is also praised for improving heart health and regulating blood sugar levels. Antioxidants, as a supplement or from our diet, are known to prevent (and treat) cancer. Many migraine sufferers also use this nutrient to reduce the frequency of their migraines. Usually, the body is able to produce ubiquinol and ubiquinone on its own. It is found in several foods, but sometimes people take a laboratory-made supplement that provides ubiquinol and ubiquinone to enhance their health. But how do they differ, and which one should you use? This article will compare and contrast the two nutrients so that you can make an informed decision about the best one for you. The Main Difference Between Ubiquinol and Ubiquinone Ubiquinol and ubiquinone are different in how they are formed from Coenzyme Q10. Ubiquinone is the oxidized form of CoQ10, whereas ubiquinol is the reduced or active antioxidant form. This simply means that ubiquinol has fewer electrons than ubiquinone. Interestingly, CoQ10 molecules repeatedly convert back and forth from the oxidized form to the reduced form. Although there is a microscopic difference between them, the two have different roles to play in the body and offer different benefits. Ubiquinone is sometimes construed as offering fewer benefits than ubiquinol, but this is not the case, as you will discover below. Benefits of Ubiquinol Energy Production Ubiquinol is primarily responsible for mitochondrial energy production. It is essential for transferring electrons to generate cellular energy. As a result, ubiquinol is important and can be considered a powerful antioxidant. Improves Heart Health The highest concentration of ubiquinol is found in the heart because this organ needs a lot of cellular energy to function. Reduces LDL Cholesterol Levels Ubiquinol also helps reduce LDL (low-density lipoprotein) cholesterol oxidation. High levels of this "bad" cholesterol cause a buildup of plaque in the arteries, leading to chest pains and heart attacks. There is also a link between high cholesterol and high blood pressure, which, again, poses serious risks of heart attacks and strokes. Assists Male Fertility Male infertility isn't an uncommon problem, and ubiquinol can help to improve fertility by protecting sperm cells from oxidative damage. Additionally, ubiquinol can boost sperm energy production, which can help increase sperm count. Benefits of Ubiquinone Prevents Migraines Studies have indicated that ubiquinone can help migraine sufferers by lowering the frequency of their migraine attacks. However, ubiquinone should not be seen as a specific treatment for migraines. Improves Skin Health Ubiquinone is good for your skin! It performs essential work in the body that helps to support the good health of your skin. Reduces Fatigue Much like ubiquinol, ubiquinone helps to produce energy and, as such, can help to fight fatigue and give your body fuel to perform at its best. More Cost-Effective Supplement Ubiquinone is cheaper to chemically process and manufacture than ubiquinol. This means that ubiquinone is the more cost-effective option when taken as a supplement. Which Is Better: Ubiquinol or Ubiquinone? To date, no studies have proven that ubiquinol is better than or inferior to ubiquinone. They both serve their purposes in the body and are very similar despite their minor differences. The roles they play in the body are determined by their bioavailability. It comes down to what your body needs at a specific point and how it responds to that need. Even if you consume ubiquinone, the body can change it into ubiquinol as it sees fit and deems necessary—and vice versa. The body can absorb Coenzyme Q10 in both forms equally and converts one form into the other in a constant state of equilibrium. Coenzyme Q10 as a Supplement There are many reasons to take supplements in addition to a healthy diet and exercise. And with so many benefits, Coenzyme Q10 is an excellent supplement to take. Should you look for ubiquinone or ubiquinone as the main ingredient? Because of the body's ability to convert one form into the other, it doesn't matter whether the supplement contains ubiquinone or ubiquinone. What's important is the quality of the supplement. The CoQ10 MD supplement is an excellent option as it also contains BioPerine® and MCT oil, which both help the body absorb the coenzyme. Just remember that when you take a supplement, it takes time for vitamins to work.
7 Best Ways to Stimulate Blood Flow to Your Scalp Promote Hair Growth
Hair growth7 Best Ways to Stimulate Blood Flow to Your Scalp Promote Hair GrowthProper blood circulation is necessary for healthy hair because the hair follicles get all their nourishment from blood. When that doesn’t happen, you’ll have brittle hair and even suffer hair loss. Thus, if you can improve blood circulation to the scalp, you can help prevent hair loss and have healthier hair. The symptoms of poor blood circulation to the scalp are: Hair loss (more than normal)Weak hairRough hairDry hairThinner hair That being said, here are the 8 best ways to improve blood flow to the scalp. 1. Cleanse Your Scalp It’s very important that you have a clean scalp to promote normal and healthy blood flow. Sometimes, dirt and sebum buildup causes an obstruction of blood flow under your skin. Depending on your hair type and the amount of oil your skin produces, you should wash your hair enough to ensure that you're removing dirt, product buildup, excess oil, and dead skin cells. This could vary from every day to at least once a week. You should also consider using herbal shampoo as they tend to be less harsh than standard options. 2. Massage Your Scalp One of the very best ways to stimulate healthy blood flow is by massaging your scalp. Use your fingers to apply gentle pressure; this will open up the blood vessels and allow for more nutrients and oxygen to reach the hair follicles. You can massage your hair with your fingers for a few minutes daily. Not only will this improve the blood flow, but it will also help you relax. 3. Massage With Essential oils In addition to massaging your scalp, you can also increase the effectiveness with essential oils known to improve blood flow and even prevent microbial infections. You can choose from a range of essential oils such as peppermint, rosemary, lavender, cedarwood, and thyme. Simply dilute a few drops in olive oil and apply them to your scalp while massaging, and then wash it off after thirty minutes. 4. Brush Your Hair One of the simplest ways to increase blood flow to the scalp is by brushing your hair, as the brush’s bristles can stimulate the capillaries and encourage blood flow. Before brushing your hair, detangle it with a wide-tooth comb. Remember not to brush too harshly or excessively as that can damage your hair cuticles, leading to hair breakage. 5. Use Hair Growth Stimulators You can also choose to use hair growth stimulators, like minoxidil, to help improve blood flow. Hair growth stimulators can energize your hair follicles and keep your scalp healthy as they contain essential oils that are good for blood circulation. Just remember to use only science-backed products you can trust, like Hairprin natural hair support. Additionally, consider taking a look at biotin vs. collagen for hair growth. Aside from stimulating growth, these serums are also typically full of ingredients that will improve the overall health of your hair. 6. Perform Breathing Exercises Though it may be surprising, breathing exercises can help increase blood flow to your scalp and reduce hair loss. Exercises such as pranayama in yoga are well-known for helping to boost the oxygen supply to the whole body. 7. Eat Healthily Many experts recommend amino acids for hair loss, and you can add amino acids to your diet by eating the right food, such as turkey, cottage cheese, fish, eggs, and mushrooms. Your diet can affect your hair health in many different ways. As such, there are many vitamins and minerals that can help improve hair growth. Just remember to consult a doctor to avoid the incorrect dosages as that may have counteractive effects. For instance, vitamin A can benefit hair growth, but excess vitamin A can contribute to hair loss. Conclusion Poor blood flow can affect your scalp and hair's health, leading to hair loss. As such, it stands to reason that improving blood flow to the scalp will have positive effects and encourage hair growth. Doing so doesn't have to require extensive practices and many hours a day, as the methods above won't take longer than a few minutes a day and should allow you to see some extensive improvement.
7 Vitamin and Mineral Deficiencies That Are Causing Your Hair Loss
Hair growth7 Vitamin and Mineral Deficiencies That Are Causing Your Hair LossOur overall health and well-being are dependent on many factors. Of these, the most important is a nutritious, balanced diet. When the body doesn't get the necessary amount of specific nutrients, such as vitamins and minerals, nutritional deficiencies can occur and give rise to a range of health issues. One of the most evident and depressing symptoms of nutritional deficiencies may be hair loss. Improving your diet and taking vitamin or mineral supplements can often help reverse hair loss and other related symptoms. 1. Biotin (B7) Biotin, or vitamin B7, is perhaps the best-known nutrient for stimulating hair growth. So it comes as no surprise that hair loss is a common symptom of B7 deficiency. The first sign of a biotin deficiency may be the thinning of hair that worsens rapidly over time. Other symptoms include brittle nails and skin infections. Scaly red rashes may develop around the eyes, nose, and other body openings (1). To increase biotin intake, include biotin-rich foods such as egg yolks, organ meats, cauliflower, nuts, bananas, and legumes in your diet. 2. Riboflavin (B2) Vitamin B2, or riboflavin, is needed to activate the other B-vitamins that are key to hair growth (2). While hair loss is a depressing symptom of low riboflavin levels, there may be more worrying indications as well. Fatigue, blurred vision, itchy skin, lip blisters or dermatitis around the mouth, swollen throat, and even liver degeneration can result from riboflavin deficiency. Milk, yogurt, cheese, eggs, organ meats, beef, pork, and fish such as salmon are good dietary sources of riboflavin. 3. Folic Acid (B9) Folic acid is a B-vitamin required for making normal red blood cells, and lack of it can lead to folate-deficiency anemia. Folic acid is responsible for healthy cell growth, including the cells of the hair and skin. Premature hair graying has been associated with low folate levels (3). Fatigue, weakness, and mouth sores are other common symptoms of folate deficiency, and potential neurological issues can also occur. Green leafy vegetables, beans, sunflower seeds, peanuts, fresh fruits, and whole grains are good sources of folic acid. 4. Cobalamin (B12) Vitamin B12 is needed to make healthy red blood cells. Inadequate levels of B12 can cause hair loss (4) along with anemia, loss of appetite, and digestive discomforts. When the B12 deficiency becomes more pronounced, you may experience bleeding gums, breathlessness, and palpitations. Organ meats such as liver and kidney are known to be the richest sources of vitamin B12. Other food sources of B12 include spinach, beetroot, potatoes, mushrooms, clams, sardines, etc. 5. Vitamin D An important nutrient that is essential for our health, vitamin D boosts immunity, stimulates cell growth, strengthens bones, and keeps our skin healthy. Vitamin D also plays an important role in stimulating hair follicles and encouraging hair growth, and a lack of it can lead to hair loss and alopecia (5). Red meat, oily fish, egg yolks, and liver are good sources of vitamin D. 6. Iron Iron is a mineral that’s well known for its role in transporting oxygen to all the cells in our bodies. Iron also plays another role as the cofactor for an enzyme needed for hair cell growth. Iron deficiency contributes to hair loss in women and increases the risk of alopecia in men (6). Dark leafy vegetables and legumes are great sources of iron in the diet. Symptoms of iron deficiency include fatigue, weakness, brittle nails, and shortness of breath. 7. Zinc Zinc is a trace mineral that is needed for hair tissue growth and for repairing hair cells. Zinc deficiency disrupts your normal hair growth cycle, resulting in hair loss. In such cases, supplementing with zinc supplements has been found to resolve this issue (7). Zinc deficiency symptoms include loss of appetite, diarrhea, irritability, and hair loss. Oysters are the best source of zinc, but other sources include red meat, poultry, nuts, beans, and dairy products. How to Treat Hair Loss From Vitamin and Mineral Deficiencies Hair loss due to vitamin or mineral deficiencies are usually reversible by supplementing with the missing nutrients. The vital part here is the right diagnosis. Blood tests, along with a thorough physical examination and an analysis of your dietary habits, can help identify what symptoms and deficiencies you have. Other than the nutrients listed above, vitamin A, vitamin C, and vitamin E are all important for promoting hair growth. Excess Vitamin A and hair loss are also related, so don't go overboard with the supplements. Natural hair support supplements contain not just the vitamins and minerals needed for hair growth, but also various herbs and extracts that help regulate hormonal imbalances, improve scalp blood flow, and stimulate follicular growth.
Reasons Your Hair Is Falling Out—and What to Do About It
Hair growthReasons Your Hair Is Falling Out—and What to Do About ItHair loss can happen to both men and women, and it’s something that most of us want to avoid or treat as soon as possible. There are many different causes of hair loss, and most of them can be dealt with. Here are the most common reasons your hair is falling out and what steps you can take to handle the situation. Common Causes of Hair Loss The following causes of hair loss are the reasons for most people’s hair loss problems, and chances are you’ll find the reason for yours as well. Genetics The most common cause of hair loss worldwide is hereditary hair loss. It can happen to men and women and at any age as well. This kind of hair loss happens because you inherited genes from your parents that cause hair follicles to shrink and eventually die in a process called miniaturization. There are ways to treat this kind of hair loss, fortunately. The sooner you start treatment, the better. Age It is inevitable for most people that they will suffer hair loss when they grow older. This happens because your hair follicles stop growing hair when you’re old. At this point, your hair will also start to lose its color, and some women will notice that their hairline starts to recede. If you start treatment early, you can regrow what you’ve lost. Hormonal Imbalance Sadly, women often suffer hormonal imbalances, and one of the symptoms is hair loss. Typically, the cause is PCOS (polycystic ovary syndrome), which leads to cysts on the ovaries. There are various treatments that will relieve the symptoms of PCOS, including hair loss. Hair Care Excessive hair treatments can negatively affect your hair. If you’re relaxing your hair, perming it, or coloring it too much, you can cause serious damage. Wearing your hair in tight hairstyles can also put stress on your hair. Over time, this kind of damage can result in hair loss. If you change how you treat your hair, you can prevent hair loss, but note that if a hair follicle has been damaged, it cannot grow new hair. Scalp Infection Scalp infections can lead to inflamed areas and hair loss. Fortunately, treatments for these infections will lead to healthy hair regrowth. Cancer Treatment Radiation treatment, which is used for cancer, can often lead to serious hair loss within a few weeks of starting treatment. However, hair should start to grow back a few months after cancer treatment has been finished. When Is Hair Loss Serious? Hair loss, in most cases, isn’t a serious health issue. However, there are situations in which you should consult a doctor if the hair loss is part of other symptoms that could indicate more serious health problems. Here are some signs that your hair loss is more than just dying hair follicles: Loss of eyebrow hair and/or eyelashesConstantly feeling sluggishLoss of appetiteMuscle achesBrittle nailsBody or face rashes Can You Treat or Prevent Hair Loss? Yes, your hair loss (in most cases) doesn’t have to be permanent. You can also prevent hair loss quite effectively. Medication You can take Biotin supplements or other supplements like Hairprin. There are many medicines to treat hair loss caused by diseases or an illness. However, if your hair loss is genetic, consider chatting to your doctor about DHT blockers like finasteride. Hair Transplant Surgery You can get hair transplant surgery if your hair loss is centered around the top of your head. A hair transplant surgeon will remove hair from one part of the head with healthy growth and transplant it to the bald area. Changes to Lifestyle Changing your lifestyle can help prevent hair loss, and changing how you take care of your hair can especially make a difference. Eating healthy and protecting your hair against sun damage can help prevent loss in the future. Conclusion There are many different causes of hair loss, some of which are treatable and some that are not. However, there are various home remedies and medical treatments that can reduce hair loss or even regrow lost hair. Additionally, take a look at the following posts that may help you treat your hair loss: Best Ways to Stimulate Blood Flow to Your Scalp Promote Hair GrowthVitamin and Mineral Deficiencies That Are Causing Your Hair LossHair Loss From Excess Vitamin A—Is It Possible?Do Amino Acids Prevent Hair Loss?Biotin vs. Collagen for Hair Loss: Which Works Better?