WHEN SHOULD YOU TAKE YOUR VITAMIN D SUPPLEMENTS?

Either in the Morning or at Night

According to some researchers, it is beneficial to take vitamin D in the morning rather than at night because it can interfere with sleep during night time.
But according to research carried on the connection between supplements usage and disrupted sleep patterns, there is no evidence that supplementation at night causes sleep problems.
The hormone responsible for circadian rhythm, and for controlling sleep and wakeup cycles is known as Melatonin. As per studies, vitamin D may hamper the production of melatonin, making our circadian rhythm confused and reduces the sleep’s quality.
The natural way of vitamin D production in our body is through sun exposure – a luxury that one can only experience during the day.

Consumption With Food Or Without Food

Vitamin D is fat-soluble and effects the storage and absorption of vitamin D (fatty tissues and liver in our body can store vitamin D). Those vitamins that are fat-soluble, they can be absorbed in fat globules that pass through the intestinal wall and into the bloodstream.
It is a very common theory that if you will take vitamin D with a meal that contains fat, it is more likely to be absorbed by your body. According to a study carried out by the Academy of Nutrition and Dietetics, it was found that people who took vitamin D supplements with a meal containing high-fat, absorbed vitamin D up to 32% more than those who took the vitamins with a fat-free meal. That’s why most of the healthcare professional advice to take vitamin D supplements with the heavy meal of the day (such as lunch, or dinner).
However, many case studies suggest no connection between vitamin D consumption with food. It seems like in the case of vitamin D consumption with food or without food, the answer is still not confirmed.
The head of vitamin D Council (a California-based advocacy group promoting vitamin D), John Cannell says “when it’s about taking a vitamin D supplement, even if you take it in the morning or at night, you take it on a full stomach or an empty stomach, if you take it once or twice a day, nothing matters at all”.

The Intake of Vitamin D varies with the Seasons

The right time to take vitamin D is relative to which season you’re in. It depends on the amount of sun exposure you have and your food intake (vitamin D-rich food). Rare people pay attention to seasons when it comes to supplements consumption.
Supplementation is perfect for those who have deficiency while there are people who fulfill their vitamin D intake in a sunny climate. The latter ones don’t need any supplementation as they fulfill their levels directly from sun exposure.

The Vitamin D Deficiency Crisis

The deficiency of vitamin D is throughout the world, most specifically in the United States. When it comes to the benefits of vitamin D and the diseases caused by its deficiency, it’s shocking to hear that almost 40% of the American population is suffering from vitamin D deficiency. The main reason behind this the lack of sun exposure and consumption of food containing low amounts of vitamin D. Therefore, it has become very common for healthcare professionals to recommend vitamin D supplementation to the people.
If a person has an increased level of vitamin D, then it is called as “Vitamin D Toxicity”. If you feel like you’re taking too much vitamin D in your everyday routine, it’s better to get your vitamin D level checked by your doctor as soon as possible. Vitamin D Toxicity is also caused by having a high level of vitamin D in your body, and it leads to a medical condition known as hypercalcemia. The toxicity of vitamin D is a much rarer case than having its deficiency, so don’t worry!

Conclusion

To maintain your vitamin D level, it’s advice-able to take your vitamin D supplements with food that is rich in fats. Make sure to take your supplements as soon as possible during the day to maximize natural melatonin production and to get a good night’s sleep. Also, be considerate about when you take a supplement, always choose a time that best suits your body.

BEST STRESS RELIEVING SUPPLEMENTS

Multivitamins Supplements For Stress Busting

Multivitamins help a lot in relieving stress. According to studies, there is a linkage between stress and micronutrient deficiencies. So it is understandable that a multivitamin containing a broad spectrum of nutrients can help in busting stress and boosts mood. A research was carried out on a man who took his daily multivitamins, and it showed a significant reduction in his stress and anxiety, also an improvement was visible in his alertness and daily functioning. Another research also showed the same results and suggested that vitamin B plays a major role in the findings. Just like that, a total of 8 different studies were carried out which have found that multivitamin supplementation reduces the stress and anxiety levels, as well as helps with fatigue and confusion.

Basil for Stress and Mental Focus

Basil is also known as “tulsi”. It is an Indian plant that has been used for years as an organic medicine to fight against anxiety and also works as a stress reliever. Basil is known to have calming properties along with many other benefits. According to modern research, it is found that basil can address problems related to psyche i.e. improves memory, cognitive function, and relieves stress. Basil also has a powerful ability to fight against anxiety and depression. According to some researches, holy basil works a lot more than the antidepressant drugs.

Passionflower for Stress and Restlessness

Passionflower is known for years as a medicine to fight against stress and anxiety. According to modern research, it is proved that it helps with stress relive, nervousness, and restlessness. Three different human trials were carried out to check the effect of this herb, and it showed great results, every time. In one research carried out on the comparison of passionflower with a prescription anti-anxiety medication, no visible difference was found between the effectiveness of both the medicines.

L-theanine as Mood Booster

The amino acids are found in green tea and are known to provide a calming effect on the brain. These amino acids can cross the blood-brain barrier and helps with increased production of dopamine, GABA, and neurotransmitters that induce feelings of well-being. In research carried out recently, some people were given an anti-anxiety drug while some were given L-theanine, and then the difference between their anxiety levels was observed. It was found that the people who took L-theanine had a lower level of anxiety as compared to the ones who took the prescription drug.

BEST VITAMINS/SUPPLEMENTS FOR HORMONAL IMBALANCE

The hormonal system of a woman is very delicate. Increased levels of stress, unhealthy eating habits, and a sedentary lifestyle can put a bad effect on your hormones. However, even women who have good eating habits and get proper exercise, they also struggle with hormonal issues. If you are interested in knowing about the symptoms of hormonal imbalance, keep reading.

SYMPTOMS OF HORMONAL IMBALANCE

The symptoms of hormonal imbalance are anxiety, weight gain, fatigue, osteoporosis, altered sex drive, allergies, urinary tract infections, hair loss, depression, water retention, facial hair growth, and extreme skin conditions (either too dry or oily). If you keep your hormones balanced, it will be easier for you to maintain a healthy weight and will keep your menstrual cycle regular.

KEY HORMONES TO KEEP IN CHECK

  • CORTISOL

It is the main stress hormone. When you are in stress, your adrenal glands release this hormone. Having stress has become very common these days, and so is the increased level of cortisol. When cortisol level is high for a longer time, you may experience mood swings, fatigue, and stubborn belly fat.

  • INSULIN

It is a fat-storing hormone that is secreted by the pancreas in your body. This hormone is responsible for controls the blood sugar levels in your body. When there is fluctuation in your blood sugar level (when it’s too high or low) —usually from eating too much sugar or not eating at all. In such cases, insulin can help.

  • THYROID

Thyroid hormones are responsible for the metabolism in your body and also helps in regulating your body’s energy. If you feel low and tired, or feel any change in your metabolism, your thyroid might not function properly.

  • ESTROGEN

It is a female sex hormone that is responsible for giving female traits. This hormone is essential for your energy, mood, weight, and bones, etc. After the age of 35, the level of estrogen hormone in your body starts reducing and results in problems i.e. irregular periods, mood swings, sweating at night, and anxiety.

BEST VITAMINS/SUPPLEMENTS FOR HORMONAL IMBALANCE

It’s very common to be stressed, have elevated blood sugar levels, or to have a slow metabolism. To stave off your hormonal imbalances, you can take certain vitamins/nutrients to fulfill your body needs:

  • FISH OIL

Fish oil puts a positive effect on your hormones. Omega-3 fish oil is an essential component of cell function and helps in the generation of hormones. With the deficiency of omega-3s, it becomes difficult for your body to produce the hormones it needs. When your hormones level is you’re your body starts relying on low-quality fats, which in return puts females at greater risks related to inflammation. Also, it was found in a study carried out in 2012 that greater consumption of omega-3s may reduce insulin resistance.

  • VITAMIN D

Vitamin D is very essential and plays a major role in the production and activity of hormones such as estrogen and progesterone. It also helps against hormonal imbalances that often lead to bigger problems like breast cancer. Vitamin D also helps in the regulation of Insulin and keeps your blood sugar level balanced. Additionally, vitamin D supplements also help with problems related to bones caused by low blood estrogen levels. The recommended dosage for Vitamin D for individuals is 600-800 IU per day.

  • ZINC

If you are suffering from an issue of a leaky gut or you are on birth control, you might have a deficiency of zinc in your body. To balance your thyroid hormones, your body needs a sufficient amount of zinc. Zinc is also an essential nutrient that helps in the regulation of the menstrual cycle and fertility. Also, it is a natural antimicrobial that helps fight against bacteria and open pores thereby help in reducing acne. Zinc also helps in reducing period pain which is one of the symptoms of hormonal imbalance. An individual needs typically 8 mg of zinc per day. As zinc affects the copper and iron levels, it’s good to get advice from a health professional beforehand.

  • VITAMIN B12

Vitamin B12 is an essential nutrient that helps in the proper functioning of nerves. This vitamin can be found in animal protein, so vegans and vegetarians have a greater risk of being vitamin B12 deficient. Vitamin B12 also helps with memory, learning, and retaining information. When you are low on this vitamin, you may feel fatigued and depleted. Methylcobalamin is a vitamin B12 that is available in certain foods and supplements.

HERBAL/ORGANIC SUPPLEMENTS FOR HORMONAL IMBALANCE

Looking to go beyond vitamins for hormonal imbalance? There are a lot of herbal and organic things that can help you with hormonal imbalance.
Dong Quai is a Chinese herb that is found in HUM’s moody bird and is used for a longer time for hormonal imbalance. Another adaptogenic herb that is used for hormonal excesses and deficits is Rhodiola Rosea. It helps with the functioning of the thyroid, immune system, and helps the body in adapting stress —all of these factors help in keeping the hormones balanced. Finally, ashwagandha is another magical herb that can balance hormones at a cellular level, helping your resilience to stress.
All of these supplements/vitamins are very beneficial for balancing hormones. If you are facing such issues, do consult your doctor before taking any supplements.