RELATED: 4 Types of Magnesium Supplements—And Which One’s Right for You.

1. Diarrhea and stomach issues

If you’ve noticed some stomach trouble after changing your magnesium dosage, it might be a warning sign that it’s too high. According to Leann Poston, MD,  a licensed physician working as a health expert for Invigor Medical, some forms of the mineral are even used in laxative products because of the effects they can have on the gastrointestinal system.

“Magnesium salts pull water into the gut, causing loose and watery stools,” she tells Best Life. “Water is retained in the intestines to dilute concentrated magnesium salts. This overstimulates the gut, causing diarrhea.”

Other noticeable symptoms can pop up even earlier. “Along with diarrhea, people can experience stomach cramps and nausea when they take high doses of magnesium for constipation,” says Patricia Pinto-Garcia, MD, MPH, senior medical editor at GoodRx.

2. Confusion

Feeling foggy can happen for many reasons, from not getting enough sleep to coming down with a slight virus. However, overdoing it on magnesium can also cause people to feel lethargic.

“Very high magnesium levels disrupt normal nerve and muscle function,” says Poston. “They can interfere with the release and uptake of brain chemicals that serve as messengers in the brain and body, causing extreme fatigue and confusion.”

RELATED: 3 Best Vitamins to Take for Longevity, According to Doctors.

3. Low blood pressure

Some people seek out magnesium supplements to help manage their blood pressure. And while Poston says these effects are often “not significant and can be inconsistent,” there is the chance that bringing too much magnesium into your system could lead to a problem.

“Magnesium may reduce blood pressure by acting as a natural calcium channel blocker,” she explains. “When magnesium competes with calcium for its binding sites on smooth muscle, it can cause the smooth muscle lining blood vessels to relax and dilate. This lowers resistance to blood flow and blood pressure.”

4. Urine retention

If you’re having trouble relieving yourself in the bathroom, there’s a chance it might have to do with your magnesium dosage.

“Magnesium is involved in regulating smooth muscle contraction,” Poston says. “When blood magnesium levels are too high, it can interfere with bladder muscle contraction. This makes it hard to empty the bladder, even when it is overly full and uncomfortable.”

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

5. Magnesium toxicity

Pinto-Garcia warns that, in some instances, taking very high doses of the mineral leads to a medical emergency known as magnesium toxicity.

“This usually happens when you take more than 5000 mg of magnesium,” she says, adding that this usually happens when people take too much magnesium-containing laxatives or antacids.

Along with the symptoms previously mentioned, magnesium toxicity can appear as a combination of intestinal blockage, flushing, and vomiting. But it can also cause even more serious problems.

“Very high magnesium levels can lead to kidney damage, muscle weakness, trouble breathing, and cardiac arrest,” she says. “It’s rare, but magnesium toxicity can be fatal. If you think you could have taken too much magnesium, call poison control.”

The post 5 Side Effects of Taking Too Much Magnesium, Doctors Say appeared first on Best Life.

A recent article in The New York Times polled doctors and scientific studies and concluded that three common vitamins are the holy grail of longevity, especially because most adults become deficient in them as they age. Read on to learn why experts feel confident that these claims are much more than just hearsay.

RELATED: Longevity Expert Says These 5 Biohacking Secrets Can Help You Feel Young Forever.

1. Vitamin B12

“Vitamin B12 deficiency is relatively common, especially among older adults, vegetarians, and vegans,” Samantha Turner, MPH, RDN, a registered dietitian and owner of Forks and Grace, previously told Best Life.

According to the National Institutes of Health (NIH), foods high in vitamin B12 include salmon, canned tuna, oysters and clams, ground beef, beef liver, milk and yogurt, fortified cereals, and nutritional yeast.

Turner explained that vitamin B12 “plays an important role in supporting nerve and brain health and energy metabolism, and is crucial for nerve development, DNA synthesis, and red blood cell formation.”

However, when you’re not getting enough of this nutrient, you can suffer from fatigue, neurological changes, numbness and tingling in the body, anemia, and even fertility issues. You also may be losing out on important protective effects for stroke and dementia.

A 2025 study published in the journal Annals of Neurology found that “low vitamin B12 levels were associated with slower processing speeds and reaction times on cognitive tests,” as Best Life reported.

Perhaps more significant was that the study results showed a correlation between vitamin B12 deficiency and larger volumes of white matter lesions in the brain, which can then lead to an increased risk of stroke and dementia.

Michelle Saari, MS, RD, a registered dietitian working with EHealth Project, told Best Life in a previous interview that research into healthy levels of vitamin B12 has shown that it can “help in reducing brain atrophy and cognitive decline, particularly in older adults.”

“[B12] is vital for the maintenance and repair of nerve cells, which benefits our brains. It helps in the formation of the protective covering of nerves, known as the myelin sheath,” she explained. “Without B-12, this sheath can deteriorate, leading to nerve damage. Healthy nerve cells are crucial for effective brain function, and B-12 plays a key role in ensuring the proper functioning and communication of these cells.”

RELATED: Plastic Surgeon Reveals the No. 1 Anti-Aging Supplement.

2. Vitamin D

Vitamin D helps boost your immune system, support bone health, regulate blood pressure, stabilize your mood, and more. Because your body absorbs this nutrient from the sun, come the wintertime, “you may feel more fatigued, experience muscle weakness, or even struggle with depressive symptoms,” Best Life previously shared.

Foods high in vitamin D include salmon, canned tuna, egg yolks, mushrooms, and fortified cereals.

However, research shows that roughly 42 percent of U.S. adults are deficient in vitamin D, a figure that climbs to 78 percent in people over 65.

A vitamin D deficiency can lead to poor bone health, muscle and joint pain, hair loss, tingling in the hands or feet, and digestive conditions such as inflammatory bowel disease. It can also put you at a higher risk for cardiovascular diseases and other age-related diseases.

To this point, a 2024 study published in the journal Engineering found that taking vitamin D supplements led to lowered blood pressure and cholesterol, as well as improved blood sugar, insulin, and A1C levels. Put together, this reduces the risk of cardiovascular diseases such as stroke, heart attack, and heart disease. This was especially true for those over age 50 and those who had previously been vitamin D deficient.

Moreover, a recent study published in the American Journal of Clinical Nutrition reported that taking vitamin D supplements protected cells against biological aging. These findings said vitamin D specifically reduces the risk of age-related diseases, including pulmonary fibrosis, liver fibrosis, aplastic anemia, tumorigenesis, and certain cancers, as Best Life shared.

RELATED: Doctor Says 102-Year-Old Woman Is “Off the Charts”—Here Are Her Longevity Secrets.

3. Omega-3s

“Found primarily in fish oil, omega-3 fatty acids like EPA and DHA are essential for maintaining heart, brain, and joint health. These fatty acids have strong anti-inflammatory properties, which can help reduce chronic inflammation—a key contributor to many age-related diseases,” Tunç Tiryaki, MD, a surgeon and the founder of the London Regenerative Institute, previously told Best Life.

“Omega-3s are also known to support cardiovascular health by lowering blood pressure, reducing triglycerides, and improving blood vessel function. Additionally, studies suggest that omega-3s may enhance cognitive function and slow age-related cognitive decline, making them valuable for long-term brain health,” Tiryaki added.

In fact, a recent study published in the journal Nature Aging found that taking omega-3 supplements slowed biological aging by roughly 3 to 4 months, based on a 3-year study period. When combined with vitamin D and regular exercise, the results were even more promising.

Additional research shows that eating foods high in omega-3s—”healthy fats” like salmon, sardines, flaxseed, chia seeds, and walnuts—can lower the risk of certain cancers (those found in the colon, stomach, lung, and hepatobiliary tract, specifically) and help prevent aging-related cognitive decline.

As for brain health, Sarah Otto, co-founder and in-house nutritionist of Goodness Lover, previously pointed out to Best Life that more than half of your brain is made up of fats, 35 percent of which consist of omega-3s.

If you’re considering taking any of these vitamins, first speak with your healthcare provider to determine if it’s safe and healthy, and to avoid potential interactions with other medications.

The post 3 Best Vitamins to Take for Longevity, According to Doctors appeared first on Best Life.

For example, a recent study found that taking vitamin B-12 as you get older could protect against dementia. And previous research has shown that magnesium may lower dementia risk and delay brain aging. Now, experts say that taking two supplements together can slow down the progression of Alzheimer’s disease.

RELATED: Doctors Say This 1 Superfood Can Lower Your Dementia and Alzheimer’s Risk.

Researchers looked at how GTP levels influence Alzheimer’s disease.

A new study, published in the journal GeroScience, looked at how guanosine triphosphate (GTP) levels influence Alzheimer’s disease.

GTP is an energy molecule that helps build RNA, thereby allowing cells to grow and communicate with each other. Most importantly, when it comes to brain function, GTP “plays a central role in powering essential neuronal processes, including the transport and clearance of damaged proteins,” as an article in PsyPost explains.

As a person ages, their GTP and ATP (adenosine triphosphate) levels decline. Similarly, ATP is involved in “neurotransmission, DNA and RNA synthesis, intracellular signaling, and muscle contraction,” explains Verywell Health.

However, most previous Alzheimer’s research has focused on ATP, which has been dubbed the main “energy currency” of cells.

But declining GTP levels in the brain are known to slow down autophagy, a process in which neurons clear out waste, including the toxic amyloid plaques that contribute to Alzheimer’s.

Therefore, the researchers from the University of California, Irvine, analyzed the brain cells of mice that were bred to develop Alzheimer’s.

RELATED: Doctors Warn You’re Not Getting Enough of This Vitamin to Protect Against Stroke and Dementia.

They found that vitamin B3 and a green tea antioxidant can restore GTP levels.

“We saw in mouse neurons that GTP levels were lower in old age. This led us to try to raise GTP levels with an energy precursor molecule that’s very safe, nicotinamide [vitamin B3],” said study author Gregory J. Brewer, a professor of biomedical engineering at UC Irvine, in a statement to PsyPost.

“At the same time, as our bodies age, we build up damaged DNA, lipids, and proteins from oxidation (like rust of iron). This is worsened in Alzheimer’s,” he continued. “So I wondered if a wildly safe and known antioxidant compound found in green tea called EGCG would help with the oxidation problem.”

To test the theory, Brewer and his team treated mouse neurons with vitamin B3 and EGCG. They found that:

• GTP levels were restored
• Neurons stayed alive longer
• Neurons had reduced damage from oxidative stress
• Neurons were better able to clear out harmful plaques that lead to Alzheimer’s

“I was surprised how well the combination of nicotinamide and EGCG worked to clear an important protein in Alzheimer’s called amyloid and to lower oxidized proteins,” Brewer told PsyPost.

RELATED: Scientists Say This “Dirt Cheap” Treatment Could Reverse Alzheimer’s Disease.

How do these supplements work?

Nicotinamide, a form of vitamin B3, “boosts levels of NAD+,” states PsyPost.

If this sounds familiar to you, it’s likely because NAD+ has been making headlines over the past year as a miracle anti-aging supplement.

A 2018 study published in the journal Translational Medicine of Aging explained that, “Nicotinamide adenine dinucleotide (NAD+) is an important cofactor in all living cells that is involved in fundamental biological processes, namely metabolism, cell signalling, gene expression, DNA repair, among others.”

“NAD+ depletion has been associated with hallmarks of aging and may underlie a wide range of age-related diseases, such as metabolic disorders, cancer, and neurodegenerative diseases,” it continued.

EGCG is the major catechin found in green tea. Plenty of research has linked green tea consumption to reduced dementia risk, but EGCG, specifically, “activates Nrf2, a transcription factor that regulates antioxidant defenses and helps maintain redox balance in cells,” explains PsyPost.

“Together, these compounds aim to support both the production of cellular energy and the control of oxidative stress,” PsyPost adds.

RELATED: Doctors Say This is the #1 Diet to Prevent Alzheimer’s and Dementia.

Should you take these supplements?

As is the case before starting any new supplement or medicine, you should speak to your doctor if you’re considering taking vitamin B3 or EGCG.

It’s also very important to note that the recent study was done in vitro, meaning it was not performed within a mouse, let alone a human.

“These studies were done in mouse neurons in a dish,” Brewer cautioned. “They need to be confirmed in human neurons and in randomized, placebo-controlled blinded trials. Also, these drugs have been given orally in human trials of Alzheimer’s and not succeeded because they were so quickly inactivated in the blood.”

Therefore, he and his team are planning to study these supplements further, including how to get them more directly to the brain.

The post Combining These 2 Supplements Can Slow Down Alzheimer’s Disease, Researchers Find appeared first on Best Life.

“What it means is that the [supplement] manufacturer can introduce anything into the market that they believe is safe,” Pieter Cohen, MD, an internist at Cambridge Health Alliance and associate professor of medicine at Harvard Medical School, explained to the American Medical Association (AMA).

“The FDA’s job is to identify the products that are causing harm after they’ve been on the market and remove them from store shelves,” he adds.

So, there’s very little oversight of what’s in your supplements and what safe dosages are. As for the latter, doctors caution that one extremely common supplement can have serious cardiovascular risks if taken in excess.

RELATED: Doctor Says These 10 Supplements Can Damage Your Digestive System.

Calcium supplements can raise your risk of heart damage.

Calcium is a mineral most commonly associated with healthy bones. In addition, “Your heart, muscles, and nerves also need calcium to function properly,” Mayo Clinic notes.

But according to the National Institutes of Health (NIH), up to 40 percent of U.S. adults consume less than the recommended amount of calcium, which increases the risk of low bone mass, fractures, and osteoporosis.

Adult men should get 1,156 mg of calcium daily, while women should aim for 1,009 mg. But since so many people don’t meet these goals through their diets, they turn to calcium supplements.

However, if you overdo it on these supplements, your heart could be in trouble.

In a 2016 study published in the Journal of the American Heart Association, researchers from Johns Hopkins Medicine and the University of North Carolina (UNC) at Chapel Hill analyzed 10 years of medical tests covering more than 2,700 patients to examine the causes of heart disease.

They concluded that taking calcium in the form of supplements “may raise the risk of plaque buildup in arteries and heart damage.”

“As a person ages, calcium-based plaque builds up in the body’s main blood vessel, the aorta and other arteries, impeding blood flow and increasing the risk of heart attack,” the researchers explain.

“When it comes to using vitamin and mineral supplements, particularly calcium supplements being taken for bone health, many Americans think that more is always better,” study co-author Erin Michos, MD, current director of Women’s Cardiovascular Health at Johns Hopkins, said in a statement. “But our study adds to the body of evidence that excess calcium in the form of supplements may harm the heart and vascular system.”

Other doctors agree that heightened levels of calcium in the blood—a condition known as hypercalcemia—can be problematic for your heart health.

“Hypercalcemia can seriously affect heart function and the cardiovascular system and can cause arrhythmias (an increase in irregular heartbeats) and EKG abnormalities due to the increased calcium levels disrupting the heart’s electrical activity,” Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com, previously explained to Best Life.

“This is because calcium is a positively charged ion that, when in the blood in normal quantities, helps carry electrical activity to the heart (along with the muscles and brain),” she continued. “However, when too much calcium is in the blood, it can alter the electrical activity of the heart, causing a change in heart rate.”

RELATED: 8 Surprising Vitamin D Side Effects, According to Doctors.

But you shouldn’t limit your dietary calcium intake.

However, doctors agree that hypercalcemia is rarely caused by diet. In fact, the 2016 study found that “a diet high in calcium-rich foods appears to be protective.”

This is likely because the body metabolizes dietary calcium and calcium supplements differently.

“It could be that supplements contain calcium salts, or it could be from taking a large dose all at once that the body is unable to process,” study author John Anderson, PhD, professor emeritus of nutrition at UNC’s Gillings School of Global Public Health, explained in a statement.

Therefore, if you’d like to up your calcium intake through what you eat, the following foods are very high in calcium:

• Plain, low-fat yogurt
• Fortified orange juice
• Part-skim mozzarella
• Sardines
• Nonfat milk
• Fortified soy milk
• Tofu
• Canned salmon
• Cottage cheese
• Fortified breakfast cereals
• Spinach

It’s also important to understand that for your body to adequately absorb calcium, it also needs vitamin D.

If you’re concerned your calcium levels are low, or you’re considering taking a calcium supplement, first speak with your doctor.

The post Taking Too Much of This Supplement Can Hurt Your Heart, Doctors Warn appeared first on Best Life.

When your hormones are in balance, everything tends to work more smoothly—you feel more energized, focused, and emotionally stable. But when they’re out of sync, it can lead to a wide range of symptoms, from fatigue and anxiety to irregular periods and skin issues.

If you suspect your hormones are out of balance, it’s a good idea to check in with your doctor or endocrinologist to assess your symptoms and find potential solutions. However, Phil Cowley, PharmD, a pharmacist and health education influencer, says that many of the most common hormone-related conditions could be dealt with at home with the help of a supplement.

RELATED: Doctor Says This Is the #1 Supplement to Take If You Have Arthritis.

What is inositol?

Cowley recommends inositol, a sugar-alcohol compound sometimes known as vitamin B8, as the number one supplement to regulate your hormones.

He notes that many Americans are deficient in this naturally occurring compound. While we should get five grams of inositol in our diets, today’s standard Western diet only provides a single daily gram, on average, he notes.

“Importantly, tissues highest in inositol, such as kidneys, brain, and blood cells, are typically no longer consumed by humans. Furthermore, other foods that are high in inositol-forming substances, such as liver, grains, seeds, and beans, are not readily consumed. Thus, from a dietary perspective, our intake of inositol is much lower compared with what humans would have consumed during Palaeolithic times,” one study agrees.

Some people also require more inositol than others. “Increasing age, antibiotic use, sugar and refined carbohydrate intake, sodium deficiency, insulin resistance, and type 1 and type 2 diabetes all increase the need for myo-inositol,” the researchers write.

RELATED: The No. 1 Supplement Causing Dangerous Liver Damage, Doctors Warn.

How can inositol supplements regulate your hormones?

Cowley recently took to TikTok to explain just how foundational inositol is to hormonal health. He says that if you get one gram instead of five each day, “That means you have 20 percent of the secondary messenger for all of your hormones, which [could] lead to polycystic ovarian syndrome (PCOS), hormonal dysregulation, infertility, and weight gain you can’t explain.”

“If you don’t have the secondary messenger, myo-inositol, your insulin can’t work, which means you gain weight, you slow down your metabolism, you lose muscle,” he adds. “If you don’t have inositol, that means that your progesterone, estrogen, and testosterone aren’t managed.”

Research has shown that getting adequate levels of inositol can aid in reproduction, weight maintenance, mental health, and insulin regulation.

According to Cleveland Clinic, taking inositol can also help you manage metabolic syndrome, a group of risk factors that heighten your odds of certain chronic illnesses, including diabetes, heart disease, and stroke.

These risk factors include excess abdominal fat, high triglyceride levels, low “good” HDL cholesterol levels, high blood pressure, and high blood sugar, all of which can be affected by the balance of your hormones.

So, if your hormonal health is in need of a tune-up, inositol may offer a natural, research-backed way to bring your body back into balance. Talk to your doctor to find out if it might be right for you.

The post Pharmacist Says This Is the #1 Supplement to Regulate Your Hormones appeared first on Best Life.

Unfortunately, there’s no one-size-fits-all treatment for arthritis. Many doctors will recommend physical therapy to strengthen the joints, or they’ll prescribe pain medication or cortisone shots. In the case of the hips or knees, joint replacement surgery is another option. But some doctors say this under-the-radar supplement could offer serious arthritis relief.

RELATED: The No. 1 Food to Protect Bone Health in Older Women—And It’s not Dairy.

Can vitamin K2 relieve arthritis?

In a new TikTok video, chiropractor and wellness influencer Eric Berg, DC, says that vitamin K2 is the number-one vitamin to take for arthritis.

“It’s a vitamin that removes calcium buildup and calcification from your joints,” he shares. “It also decreases inflammation in the cartilage, and it also helps remodel, or rebuild, the cartilage.”

Now, we don’t advocate taking the word of any doctor on TikTok, but research backs up Berg’s claims, and other experts agree.

“There is evidence that vitamin K2 supplementation could reduce inflammation in rheumatoid arthritis by reducing C-reactive protein levels,” Matthew Black, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center, told Business Insider.

What are C-reactive proteins? As Cleveland Clinic explains, they’re proteins made by your liver that are activated in your bloodstream when your body is fighting inflammation.

To this point, a 2021 study published in the journal Current Developments in Nutrition found that vitamin K2 exhibited an “immunosuppressive function” in patients with rheumatoid arthritis.

A 2024 study published in the journal Biomedicine & Pharmacotherapy similarly concluded that vitamin K2 could protect knee joints affected by osteoarthritis by increasing bone mass, slowing down cartilage breakdown, and reducing inflammation.

Moreover, Raj Dasgupta, MD, a quadruple board-certified physician and the chief medical advisor for Garage Gym Reviews, previously explained to Best Life, “Vitamin K helps activate osteocalcin, a protein produced by osteoblasts, the cells responsible for building bones, making them stronger and more resilient. This is important for maintaining bone density and reducing the risk of fractures, especially as you age.”

RELATED: Drinking These 2 Types of Alcohol May Help Prevent Arthritis, New Study Finds.

Other benefits of vitamin K2:

In speaking with Cleveland Clinic, registered dietitian Julia Zumpano, RD, LD, said, “I think we’ve always known that there’s a vitamin K2, I just don’t think we’ve really ever given it enough credit for how much work it does in the body.”

There are two types of vitamin K, vitamin K1 and vitamin K2. Both are fat-soluble vitamins, but K2 has a better absorption rate, meaning you may stand to reap more of its benefits.

It’s well documented that vitamin K aids in blood clotting (its primary function) and improves heart health by helping to “prevent calcium from depositing in your arteries,” explained Zumpano. In terms of the latter benefit, research shows that vitamin K2 may be more effective than K1.

RELATED: Research Reveals the No. 1 Supplement to Take If You Get Leg Cramps.

How to up your vitamin K2 intake:

Normally, the best way to get any nutrient is through the foods you eat. And while vitamin K1 is found in traditionally healthy foods such as leafy greens, cruciferous vegetables, and nuts, vitamin K2 is most abundant in “animal products and fermented foods, as opposed to natural, plant food sources,” Zumpano pointed out, meaning they’re not the most heart-healthy.

Nattō (a fermented soy item from Japan), blue cheese, Gouda cheese, and egg yolks are some of the foods highest in vitamin K2.

You can also get vitamin K through supplements, but you should speak with your doctor before taking any new vitamins.

Between both vitamins K1 and K2, the National Institutes of Health (NIH) recommends that adult women consume 90 mcg of vitamin K daily and men 120 mcg.

The post Doctor Says This Is the #1 Supplement to Take If You Have Arthritis appeared first on Best Life.

RELATED: Experts Warn This Common Medication May Be Linked to Dementia Risk.

Many older adults are deficient in vitamin B-12.

There are nine different types of B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, biotin, folate, B-6, and B-12—the last of which is associated with dementia protection.

New research out of Tufts University claims “while many elderly people may have B-12 levels that are in the ‘low to normal’ range, they are simultaneously developing neurological deficits linked to vitamin B-12 deficiency.”

The National Institute of Aging (NIA) recommends adults aged 50 and older get 2.4 micrograms of vitamin B-12 every day. This vitamin is naturally found in meat, fish, poultry, milk, and fortified breakfast cereals. However, as we age, our bodies can have difficulty absorbing B-12 from foods, which is why many doctors will advise older patients to take B-12 dietary supplements to prevent deficiency.

Irwin H. Rosenberg, MD, is a researcher and the Jean Mayer University Professor Emeritus at Tufts. In a news release, Rosenberg said the relationship between vitamin B-12 deficiency and cognitive decline, and therefore dementia, is “under-diagnosed and under-reported.”

“Age-related cognitive decline is not just Alzheimer’s,” he continued. “We’ve lumped together many kinds of brain dysfunction under one name. And in doing so, we’ve overlooked how critical blood vessels—and by extension, nutrition—are to preserving brain function.”

Nearly half of adults are unable to absorb “food-bound B-12” by the ages of 75 to 80. “This deficiency leads to a decline in nerve health, particularly in the spine and brain, which can contribute to the risk of developing dementia in older adults,” said Tufts researchers.

RELATED: This Little-Known Supplement Can Improve Your Memory, New Research Shows.

Can strong vitamin B levels ward off dementia effects?

In a previous Best Life interview, registered dietitian Michelle Saari, MS, RD, said evidence suggests “that B-12 can help in reducing brain atrophy and cognitive decline, particularly in older adults.”

Vitamin B-12 is “vital for the maintenance and repair of nerve cells, which benefits our brains. It helps in the formation of the protective covering of nerves, known as the myelin sheath,” further explained Saari, who works with EHealth Project.

“Without B-12, this sheath can deteriorate, leading to nerve damage. Healthy nerve cells are crucial for effective brain function, and B-12 plays a key role in ensuring the proper functioning and communication of these cells,” she added.

But if the correlation between B-12 deficiency and dementia risk is already “under-reported,” then the impact of this deficiency on Alzheimer’s is even more underrecognized.

Alzheimer’s disease develops when there is “an abnormal buildup of two proteins in the brain.” These proteins are called amyloid and tau, and when clustered together, they form “plaques and tangles which are believed to disrupt brain cell function.”

But according to Rosenberg, “cerebrovascular disease and small vessel disease, which in some cases are connected to B vitamin deficiency, is more prevalent with cognitive decline and dementia than the buildup of harmful proteins in the brain.”

And while that may be the case, a majority of Alzheimer’s research and medication development is concentrated on clustered proteins. “Treating people with drugs meant to address the protein buildup will not work if the cause of dementia symptoms is a B12 deficiency,” stated Rosenberg.

Looking towards the future, senior scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) are carrying out multiple vitamin B and brain aging studies to better understand these effects.

“This study should give us a good handle on whether B12 is related to cognitive decline and dementia. If so, hopefully we can identify a simple, inexpensive intervention that could be started years in advance and before real damage occurs,” said Paul Jacques, MS, ScD, HNRCA senior scientist and professor at the Friedman School of Nutrition Science and Policy, who is involved in the research.

The post If You’re Getting Older, This Supplement Can Protect Against Dementia, Researchers Discover appeared first on Best Life.

RELATED: Akkermansia Is Being Called a Game-Changer for Weight Loss.

How L-carnitine may contribute to weight loss:

Is L-carnitine a suitable alternative for GLP-1 drugs? The dietary weight-loss supplement operates similarly to Ozempic and Mounjaro in the sense that it’s not an overnight miracle worker. It takes consistency as well as a healthy diet and regular exercise to see significant results.

“L-carnitine is often marketed as a fat burner, but the truth is it’s not some magic pill that melts fat overnight,” says Alberico Sessa, MD, a double board-certified cosmetic surgeon, in a TikTok video.

But that’s where their similarities end. GLP-1 medications stifle cravings and food noise, whereas L-carnitine helps your body convert fat into energy.

“It works by transporting fatty acids into your mitochondria, as well your cells, where the fat can then be burned for fuel,” explains Sessa. “So yes, it does support fat metabolism—but it’s not gonna work miracles on its own.”

Research shows that L-carnitine is more effective in “slightly overweight” adults.

In a 2020 meta-analysis of 37 clinical trials, scientists found that L-carnitine supplements “significantly decreased body weight, body mass index, and fat mass” in overweight and obese patients. Another study observed weight-loss effects in people with type 2 diabetes who took daily L-carnitine supplements.

“For these groups, it might give a slight edge in fat burning and energy levels; but for the average person already eating well and working out, the effects might be more subtle,” Sessa reasoned.

RELATED: 10 Best Ways to Strip Away Your Unhealthiest Belly Fat, According to Doctors.

L-carnitine offers other health benefits.

Previous studies have linked L-carnitine to heart health benefits. Some of these include reduced blood pressure levels, improved heart function and symptom relief for congestive heart failure, and cholesterol management. The dietary supplement also “significantly decreases depressive symptoms compared with placebo/no intervention,” reported a 2018 research paper. Moreover, experts say L-carnitine can be helpful for people with type 2 diabetes.

However, Sessa believes L-carnitine is most effective at “improving your energy stamina and even recovering after exercise.” He notes that a majority of users “report feeling less fatigued” and find it easier to “bounce back after a workout.”

Therefore, doctors advise taking L-carnitine supplements in conjunction with a healthy diet and regular exercise, not as a replacement for one or either. It takes time, consistency, and self-perseverance to build any type of habitual routine, so don’t let up if you don’t see results right away.

“If you’re feeling better, if you’re more energized, it’s gonna give you more opportunity and more motivation to actually work out more often, which is a healthy choice,” adds Sessa.

Be sure to run any new medications, including dietary supplements, by your doctor prior to use.

The post Doctor Says This Little-Known Supplement Can Help You Lose Weight appeared first on Best Life.

RELATED: 12 Safe and Easy Ways to Poop Instantly When You’re Constipated.

Before we get into the best supplements to take for constipation, let’s first understand whether or not you’re truly suffering from the issue.

A common misconception is that you have to poop every day, but experts are quick to dispel this notion.

“Less than three movements per week is generally considered constipation, while three or more loose stools per day is considered diarrhea,” physician Esteban Kosak, MD, previously told Best Life. “Most healthy adults will experience diarrhea or constipation at some point, but a consistent change in bowel habits should always be discussed with your doctor.”

To his point, a 2018 study published in the American Journal of Gastroenterology shared the “3 and 3” metric of normal bowel movement frequency, meaning it’s “normal” to have anywhere from 3 bowel movements a day to 3 bowel movements a week.

If you’re not going at least three times a week, there are many reasons why you might be constipated. According to Cleveland Clinic, the most common culprit is an inadequate intake of fiber. Other causes are dehydration, lack of exercise, consuming excess dairy or cheese, stress, certain medications (painkillers, calcium-containing antacids, and antihistamines, to name a few), and sleep or dietary changes.

In addition to pooping less frequently, you may also experience dry and hard stools that are difficult or painful to pass, as well as a feeling that you haven’t fully emptied your bowels.

Of course, you should talk to your doctor if you’re regularly suffering from constipation. And you may discuss one of the following supplements that experts say can help relieve constipation.

RELATED: Doctor Says These 10 Supplements Can Damage Your Digestive System.

As mentioned, many cases of constipation are due to a lack of fiber in one’s diet. The best way to increase your fiber intake is through the foods you eat, such as whole grains, flaxseeds and chia seeds, berries, apples and pears, green leafy vegetables, nuts, and beans and legumes.

But if you can benefit from an added fiber boost, a supplement like psyllium husk can help.

“It adds moisture and bulk to stool, making it easier to have regular bowel movements,” says Jeffery Chester, DO, medical director at the Ohana Addiction Treatment Center.

This is important because “constipation happens because your colon (large intestine) absorbs too much water from your poop,” Cleveland Clinic explains. “This dries out your poop, making it hard in consistency and difficult to push out of your body.”

However, because psyllium husk is a source of soluble fiber, it can cause bloating, gas, and nausea.

“It’s best to start with one teaspoon and increase gradually, unless otherwise recommended by your physician,” advises Chester. He also says to mix psyllium husk with at least 8 ounces of water to avoid choking and gastrointestinal discomfort.

Magnesium is a hot supplement right now. But as Best Life recently shared, it’s important to know which type of magnesium is appropriate for you and your health needs. In the case of constipation, most experts recommend taking magnesium citrate.

“Magnesium citrate relieves constipation by acting like a laxative that draws water into the intestines and softens stools,” explains bioengineer Linda Xu, founder of the supplement brand HUA Wellness. “The softer consistency and increased water content make it easier for the stool to pass. Magnesium also helps muscles contract, making the bowel movement easier.”

However, Xu cautions that certain supplements might contain too much magnesium citrate, which can then backfire and cause diarrhea. Her brand’s version contains 350 mg of magnesium per serving, which is 83 percent of the daily value. “So, it offers a potent dosage enough to help people stay regular with their bowel movements without it being too much,” she notes.

If your magnesium citrate supplement comes in powder form, be sure to take it with at least 8 ounces of water.

RELATED: Doctor Shares What Happens If You Hold Your Poop.

Probiotics are another buzzy supplement, touted for their gut-health benefits.

Certified nutritionist Catherine Rall previously explained to Best Life that probiotics “promote the growth of healthy gut bacteria, which in turn break down the foods we eat to make them easier for our bodies to digest and help to reduce inflammation.” This then helps with having regular bowel movements.

Like magnesium, there are countless types of probiotics on the market. However, Brittany Michels, functional dietitian at The Vitamin Shoppe, says the bacterial strains Bifidobacterium lactis and Lactobacillus casei “are especially linked to improved bowel regularity.”

When fiber, probiotics, and magnesium aren’t enough to relieve constipation, Michels says you may consider triphala, “a blend of three small fruits used in Ayurvedic tradition.”

“It works gently by encouraging bowel movements, drawing water into the stool to soften it, and supporting overall gut health,” she explains.

In fact, one study found that “the amount, frequency, and consistency of stool were improved” in a group of people taking triphala, without adverse effects.

Whenever you’re considering taking a new supplement, always first speak with your doctor.

The post Doctors Say These Are the 4 Best Supplements for Constipation appeared first on Best Life.

RELATED: Doctors Warn This Popular Supplement Could Be Giving You Nightmares.

Vitamin A helps keep hair healthy.

Vitamin A keeps your vision in tip-top shape and ensures that both your immune and reproductive systems are functioning properly. Interestingly, it also plays a crucial role in keeping your hair healthy.

“Vitamin A is used in hair loss treatment to stimulate hair growth, as well as to repair damaged hair and keep the scalp moist,” says Michael May, FRCS, medical director and principal surgeon at London’s Wimpole Clinic. “It is also an antioxidant, which aids in the fight against free radicals that cause hair damage.”

For people with alopecia areata—or sudden hair loss with one or more bald patches—one of the two forms of vitamin A, beta-carotene, is particularly helpful due to its anti-inflammatory properties. However, taking too much vitamin A can have the opposite effect on your hair and be harmful to your health.

RELATED: The One Hair Supplement 5 Out of 11 Dermatologists Take Themselves.

But taking too much vitamin A can be toxic and lead to hair loss.

The second form of vitamin A, retinol, is the variety that poses a threat if overused. Vitamin A toxicity can only occur if you take too many supplements, as the levels in food are “far too small to cause serious harm,” May notes.

According to Mayo Clinic, the recommended daily intake of vitamin A is 900 micrograms (mcg) for men and 700 mcg for women (for those who are pregnant or breastfeeding, this changes to 770 and 1,200 mcg, respectively). But if you take more than that amount—200,000 mcg or many large doses of 10,000 mcg—it can result in hypervitaminosis A, otherwise known as vitamin A toxicity.

“Taking too many supplements of the retinol kind over a prolonged period results in your hair follicles going into overdrive,” May explains. “This means that your hair will reach the end of its development phase too rapidly and begin to fall out.”

When your body can’t keep up with this loss and produce enough hair to replace it, thinning and baldness can set in. Cleveland Clinic adds that taking too much vitamin A can also cause “coarse hair and alopecia of your eyebrows.”

If this happens to you, first speak to your doctor. But the Wimpole Clinic recommends that you stop or “drastically reduce” your intake, allowing your body to use up the reserves stored in your liver. After levels return to normal, you should see your hair grow back normally.

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

Consult your doctor before starting a vitamin A supplement.

Your healthcare provider might recommend a vitamin A supplement if you have a limited diet that necessitates additional vitamin A, or if you have conditions like pancreatic disease, eye disease, or measles, notes clinical dermatologist Enrizza P. Factor, MD, medical and health writer with MyEczemaTeam.

You may also be instructed to take these supplements if you have declining night vision or skin disorders like psoriasis and acne, according to Krista Elkins, NRP, RN, specialist at HealthCanal.

But while vitamin A is integral to keeping you healthy, too much of a good thing can cause problems beyond just hair loss. According to Cleveland Clinic, symptoms of vitamin A toxicity include:

• Severe headaches and pressure in the skull
• Dry, rough, itchy skin and cracked lips
• Weakness and susceptibility to fractures
• Enlarged liver or spleen

These symptoms can be exacerbated if you’re over 60.

Thankfully, the average, healthy person can get all the vitamin A they need through their diet. Red, yellow, orange, and dark green vegetables are all healthy sources of vitamin A, as are eggs, liver, fortified milk, and cheese.

“Most of us will not come anywhere near the upper limit of Vitamin A for safe intake simply by eating foods that contain it,” Kien Vuu, MD, radiologist, founder of VuuMD Performance and Longevity, and author of Thrive State, previously told Best Life. “However, if you’re thinking of taking a Vitamin A supplement, it’s better to talk to your doctor first.”

The post Doctors Warn Taking This Supplement Could Make Your Hair Fall Out appeared first on Best Life.

RELATED: Doctors Reveal 5 Supplements They Recommend Most for Better Sleep.

High doses of melatonin could be causing your nightmares.

When trying to secure a good night’s sleep, many people turn to melatonin supplements, especially if they want to avoid prescription sleep aids. But according to doctors, one of the potential side effects of the bedtime dosage could be causing a different kind of disturbance while you snooze.

“If you go into your local drugstore, most melatonin products are five to 10 milligrams,” Whitney Roban, PhD, a clinical psychologist and sleep specialist, tells Inverse. “Anything over five milligrams has been shown to increase the likelihood of negative side effects like nausea, increased anxiety, and headaches. The side effects I hear about the most are very vivid dreams and nightmares.”

Why is this? Melatonin is a naturally occurring “sleep hormone” found in the body that regulates the cycles during the day when we feel tired or alert. Therefore, some doctors hypothesize that melatonin could cause people to fall into a deeper sleep—with some previous studies even finding that it can increase the amount of time in the REM stage where people are most likely to have nightmares.

“If you are spending more time in the stage of sleep where vivid dreams are most likely to occur, this may naturally lead to increases in bad/vivid dreams,” Michelle Drerup, PhD, a behavioral sleep medicine psychologist, tells Cleveland Clinic.

She explains that melatonin also releases a protein known as vasotocin that helps regulate REM sleep during the night. So, taking higher amounts of melatonin can increase vasotocin levels.

RELATED: 9 Melatonin Side Effects to Watch Out For, Doctors Say.

Studies have found that many melatonin supplements contain different dosages than advertised.

In a 2017 study published in the Journal of Clinical Sleep Medicine, researchers found that the melatonin dosage in supplements varied wildly from what was listed on the packaging, with some as much as 83 percent lower and others as much as 478 percent higher than advertised.

The results also showed that more than 71 percent of supplements tested were not within a ten percent margin of the listed dosage, and 26 percent were found to contain other ingredients such as serotonin. Even within the same production lots, the researchers found that the melatonin content in the product varied by as much as 465 percent.

Besides taking larger doses than necessary, some doctors also warn against taking the supplements for extended periods of time.

“Minimal research exists on using melatonin beyond a few months,” Drerup tells Cleveland Clinic. “In general, melatonin usage has only been deemed safe for up to three months, even though many people take it for much longer.”

If you believe your melatonin supplement is causing nightmares or if you’re having trouble sleeping, speak with your healthcare provider. And never begin taking a new supplement without first asking your doctor.

The post Doctors Warn This Popular Supplement Could Be Giving You Nightmares appeared first on Best Life.

“Magnesium is an element, much like sodium and calcium, which is crucial for keeping your body healthy,” Richard Scanlan, MD, FCAP, clinical pathologist and chairman of the College of American Pathologists (CAP) Council on Accreditation previously told Best Life. “Magnesium is important for maintaining normal heart and lung functions and is also important for controlling blood pressure and other functions of the brain and nervous system.”

However, despite its importance, many people fall short of their recommended daily intake, which varies by age and gender. Adult men need around 400 to 420 mg per day, and women require 310 to 320 mg. Pregnant women and older adults may need even more.

While a well-balanced diet should cover your needs, supplementation can be especially helpful for those with absorption issues, dietary restrictions, or increased magnesium demands due to medications or chronic health conditions.

RELATED: Doctor Says These 10 Supplements Can Damage Your Digestive System.

With magnesium supplements lining store shelves in a dizzying array of forms—citrate, glycinate, oxide, malate, and more—it’s easy to get overwhelmed trying to choose the “right” one.

The different names refer to specific salts formed when magnesium is combined with other substances, which can influence how well the mineral is absorbed and how it behaves in the body. These subtle differences can matter, especially if you’re targeting specific symptoms or health goals.

Still, not everyone needs to stress over the finer points, suggests Denise M. Millstine, MD, an assistant professor of medicine and the director of integrative medicine and health at Mayo Clinic in Arizona. “Often, too much emphasis is placed on the type of magnesium in your supplement,” she said while speaking with Mayo Clinic Press.

That said, some distinctions are worth considering—especially when it comes to digestive effects. For example, magnesium citrate is often chosen for its laxative effect. “If you’re prone to constipation, this might be a benefit,” Millstine added.

Wondering which type to try? Here’s everything you need to know about the four most popular types of magnesium supplements.

RELATED: 5 Side Effects of Taking Too Much Magnesium.

1. Magnesium citrate

Magnesium citrate is one of the most popular and widely used forms of magnesium, especially for people dealing with occasional constipation or muscle cramps.

It’s known for having good absorption compared to other types, which makes it effective for boosting magnesium levels in the body. Many people also find it helpful for promoting relaxation and better sleep, which is why it’s often included in nighttime supplements.

That said, because it has a mild laxative effect, it can cause loose stools in some people—especially at higher doses. For that reason, it’s often recommended to start with a small amount and see how your body responds.

2. Magnesium oxide

Magnesium oxide is one of the most common types found in generic supplements and multivitamins, largely because it’s inexpensive and has a high amount of elemental magnesium by weight. However, it’s not very well absorbed by the body, which means it may not be the best choice if you’re trying to correct a deficiency.

Still, it’s useful in specific situations—particularly for relieving constipation and acting as an antacid for heartburn or indigestion. Because of its strong laxative effect, people who are sensitive to gastrointestinal issues might want to avoid it or use it only as needed.

RELATED: The No. 1 Supplement Causing Dangerous Liver Damage, Doctors Warn.

3. Magnesium malate

Magnesium malate is a go-to option for people dealing with chronic fatigue, muscle pain, or fibromyalgia. It’s a form of magnesium bound to malic acid, a compound that plays a key role in energy production at the cellular level.

People who take magnesium malate often report improvements in energy levels, less muscle soreness, and even better focus. It’s also generally well absorbed and gentle on the digestive system, making it a solid choice for long-term supplementation.

While it’s less known than citrate or glycinate, it’s gaining popularity among people who want both muscle and metabolic support without the laxative effects of some other forms.

4. Magnesium glycinate

Finally, magnesium glycinate is a favorite among people looking for a calming, gentle form of magnesium that won’t upset the stomach. It’s bound to the amino acid glycine, which itself has calming properties, making this form a popular choice for managing stress, anxiety, and sleep problems.

Unlike citrate or oxide, it doesn’t usually cause digestive problems, even at higher doses. According to Janine Bowring, ND, a naturopathic doctor and content creator, this form also has higher levels of bioavailability compared with magnesium malate, magnesium citrate, and magnesium oxide.

Though magnesium glycinate is often a bit more expensive than other forms, it’s often worth the investment for those who tolerate it well.

The post 4 Types of Magnesium Supplements—And Which One’s Right for You appeared first on Best Life.

RELATED: 8 Surprising Vitamin D Side Effects, According to Doctors.

Since biotin is found in a variety of foods, it’s rare to have a deficiency, especially with a well-balanced diet; however, certain long-term conditions like Crohn’s disease make it hard to absorb nutrients, as does taking antiseizure medication or antibiotics for an extended period of time. Symptoms of a deficiency include changes in skin, hair, and nails, cracking in the mouth, rashes, dry eyes, fatigue, and loss of appetite.

In those cases, some people take a biotin supplement, but doctors advise speaking with your physician beforehand.

“Vitamins should be started after discussing them with your health care professionals, as taking vitamins on their own or in the presence of other health conditions might exacerbate health conditions or uncover new conditions,” says Tomi Mitchell, MD, a board-certified family physician with Holistic Wellness Strategies.

However, with your doctor’s approval, you may stand to benefit from the following biotin benefits.

RELATED: 5 Supplements That Can Damage Your Kidneys, Doctors Say.

Eating a healthy diet loaded with protein, healthy fats, vitamins A, E, and D, iron, and carbohydrates is especially important for shiny, thick hair and strong nails.

If you’re not getting enough nutrients, you may be tempted to spend big bucks on pricey shampoos and oils, hoping for a quick fix. However, many believe biotin is a game-changer for improving brittle nails and hair thickness because it “promotes the production of natural oils in the scalp, which keeps hair healthy,” notes Mitchell.

However, according to Cleveland Clinic, the research is not definitive as to whether or not biotin helps with hair growth, though it is used to help treat the hair-loss condition alopecia.

“In addition, there are plenty of shampoos made with biotin, and they can help with hair follicle regeneration,” Best Life previously noted.

Worldwide, 830 million people battle diabetes, according to the World Health Organization (WHO). Heart disease, blindness, kidney failure, and more health issues can happen if diabetes is not managed, and it’s currently the eighth leading cause of death.

There are many types of diabetes, but those with type 1, a condition where the pancreas doesn’t make enough insulin, could see relief from biotin, as it might help reduce blood sugar levels.

“A small study involved people with type 1 diabetes, aged 5 to 25, with poorly controlled blood sugar,” Mitchell explains. “Participants took 40 mcg of biotin daily alongside insulin or just used insulin. After three months, the biotin group showed lower blood sugar levels than those who did not supplement with biotin, indicating a potential benefit of biotin in managing diabetes.”

Biotin could also help people with type 2 diabetes, when the body cannot process sugar properly in the bloodstream, for its potential to lower blood sugar and reduce high cholesterol.

“A large 2022 meta-analysis… found that biotin supplementation may lower total cholesterol and cholesterol levels among people with type 2 diabetes, who are at higher risk of heart disease,” says Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock.

RELATED: 21 Surprising Signs You Have a Vitamin Deficiency.

Proper prenatal care can help identify early problems and ensure a smooth delivery. Eating a balanced diet packed with vitamins and nutrients, including biotin, is also vital during pregnancy, as it’s important for embryonic growth.

“Biotin is getting more attention for prenatal care,” shares Bess Berger, RDN, CDN, founder of Nutrition by Bess. “Some studies show that one-third of pregnant women are low in biotin. While sources are unclear as to why this is, supplementing with biotin may be beneficial in the meantime.”

Before taking biotin during pregnancy, consult with your physician.

A study published last year in the journal JAMA Network Open explored the connection between gut health and Parkinson’s. The researchers found that people with upper gastrointestinal mucosal damage had a 76 percent higher chance of developing the disease, Best Life reported at the time.

A separate study published in the journal npj Parkinson’s Disease concluded that biotin deficiency was common in Parkinson’s patients, likely because the vitamin has anti-inflammatory properties, especially as it pertains to the gut.

RELATED: 3 Supplements I Would Never Take as a Pharmacist: “I Think You’re Going to Be Surprised.”

Dialysis is a lifesaving treatment for people with kidney failure that entails helping the body remove waste and fluids from the blood when the kidneys are too weak and unable to do so. Muscle cramping is a common side effect of the treatment due to fluid loss. To help ease the discomfort, some patients take biotin supplements.

Mitchell points to a 2012 study that found taking 1 mg of biotin daily significantly reduced cramping during and after dialysis for the majority of participants.

Multiple sclerosis (MS) is an incurable chronic central nervous system disorder that damages the protective myelin sheath surrounding nerve fibers in the brain, spinal cord, and eyes. MS affects everyone differently. Some people only experience mild symptoms, while others may lose the ability to see, write, speak, or walk.

However, taking a biotin supplement may help with MS-associated fatigue and pain.

“This supplementation shows potential in reversing disease progression and alleviating chronic disability, presenting a promising adjunct treatment for MS,” says Mitchell. “Research indicates that individuals with MS respond positively to daily biotin doses of up to 300 mg.”

Cassetty also points to clinical trials that she says are “the gold standard of research,” which show nearly 900 people with MS benefited from a high-dose biotin supplement.

However, she warns that “high-dose biotin supplements can interfere with certain lab tests, and so far, studies have been mixed, so I wouldn’t run out to the supplement aisle without speaking to your doctor first.”

That advice is true for anyone considering taking a new supplement: Always speak with your healthcare provider first to be sure you’re avoiding potential interactions between other supplements and medications.

The post Doctors Reveal 6 Surprising Benefits of Taking a Biotin Supplement appeared first on Best Life.

“Unfortunately, we just aren’t built for the 21st century and our ‘always on’ society,” says Mahmud Kara, MD, founder and CEO of KaraMD. “The prevalence of sleep disorders among adults has reached epidemic levels. One approach to solving the problem is to use certain sleep-promoting supplements.”

If a lack of sleep is affecting your life, read on for five natural sleep aids that can help you get some shut-eye and reclaim your health.

RELATED: 12 Best Supplements to Wake Up Feeling Energetic & Fight Fatigue, Experts Say.

More Americans than ever are turning to melatonin to get a good night’s sleep. According to the Sleep Foundation, nearly 30 percent of Americans use melatonin as a sleep aid, and 88 percent of those users report that it helps them fall asleep faster.

“Melatonin is the sleep hormone, meaning it’s one of the most critical for starting the sleep process,” Michael Breus, PhD, clinical psychologist and sleep expert, tells Best Life. “If you have a melatonin deficiency, are experiencing jet lag, or are a shift worker, [supplementing with melatonin] can be quite helpful in keeping your circadian rhythm in sync.”

While there’s no official dosage recommendation for melatonin, the Sleep Foundation recommends taking 0.5 to 5 milligrams one hour before bedtime as a safe and effective method for inducing sleep.

However, it’s important to note that you can overdo it on melatonin or have adverse effects even with the recommended dose. These can include daytime drowsiness, headaches, dizziness, mood swings, stomach aches, worsening sleep troubles, and more.

Magnesium is involved in several critical bodily processes, including regulating muscle and nerve function, balancing blood sugar levels, and managing blood pressure. Magnesium occurs naturally in many foods, such as legumes, whole grains, leafy greens, milk, and yogurt.

This mineral is also found in supplement form and, in recent years, has become a popular sleep aid.

“Magnesium can help you sleep better by calming your body and mind, setting the stage for sleep. It boosts levels of GABA, a chemical in the brain that promotes relaxation and sleepiness,” Shelby Harris, PsyD, DBSM, Director of Sleep Health at Sleepopolis, previously explained to Best Life.

“It also supports the production of melatonin, the hormone that helps control when you feel sleepy or awake and can relax your muscles to prevent cramps or discomfort that could wake you up,” she added.

Cleveland Clinic recommends a magnesium glycinate or magnesium citrate supplement that provides at least 200 milligrams of this essential nutrient. In general, magnesium is safe to take, but it could potentially interfere with some medications or cause stomach upset if you exceed the recommended amount.

If you’re prone to tummy troubles, Kara recommends trying a combined magnesium-calcium supplement: “Magnesium makes people tired and can cause gut spasming, which leads to diarrhea. Take magnesium with calcium—a safe combination—that will resolve your upset stomach.”

RELATED: Research Reveals the No. 1 Supplement to Take After a Bad Night’s Sleep.

Valerian root is a safe and effective herbal sleep aid that’s been used for thousands of years as a natural sedative. Today, valerian root is found in many sleep aid supplements—and it’s easy to see why.

Because this potent herb increases the amount of GABA in the brain, it’s been shown to help you fall asleep faster, increase the time spent getting restorative sleep, and reduce anxiety, according to a meta-review of 60 studies published in the Journal of Evidence-Based Integrative Medicine.

Vanessa Osorio, a sleep health content specialist at Sleepopolis, notes that most people do not experience side effects when taking valerian root. However, she says some users may have “headaches, drowsiness, upset stomach, and dry mouth.”

As for how much and when to take valerian root, the experts at American Family Physician recommend taking 300 to 600 milligrams 30 minutes to two hours before sleep.

“You cannot take this if you are pregnant, breastfeeding, or have liver conditions,” Indhira Ghyssaert, MD, a family physician and nutritionist working with The Balance RehabClinic, recently told Best Life. Valerian root is also known to have negative interactions with melatonin.

Formally known as L-5-Hydroxytryptophan, this amino acid is produced from tryptophan and converts to the neurotransmitter serotonin in the body.

“Serotonin plays several roles in your body, including influencing learning, memory, happiness as well as regulating body temperature, sleep, sexual behavior and hunger,” explains Cleveland Clinic. “Lack of enough serotonin is thought to play a role in depression, anxiety, mania and other health conditions.”

Ninety percent of serotonin is found in your gut—a point highlighted by a recent study published in the journal Clinical Nutrition.

As Best Life explained at the time, “The researchers determined that 5-HTP helped to increase diversity in gut microbiota in those with previously poor sleep patterns. They posit that the improvement in sleep quality could be explained by those improvements in gut health following supplementation with 5-HTP.”

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

A traditional herb that’s been used as a sedative for centuries, passionflower is used for anxiety, pain management, heart rhythm problems, and sleep disorders. The most common method of taking passionflower is in capsule form, or mixed into tea.

“Taking a passionflower supplement 30 to 90 minutes before bed may reduce the amount of time it takes to fall asleep and increase the amount of time you are in deep sleep, also known as slow-wave sleep,” explains Osorio.

The NIH reports that up to 800 milligrams of passionflower can be safely consumed for eight weeks. However, exceeding the recommended amount may cause confusion, mobility issues, and drowsiness.

Talk to your doctor before taking any sleep supplement or natural sleep aid. If your insomnia persists, visit a specialist who can help you get to the root of your sleep problems.

The post Doctors Reveal 5 Supplements They Recommend Most for Better Sleep appeared first on Best Life.

In a new TikTok video, naturopathic doctor Janine Bowring, MD, shares three things every good-quality probiotic should have. Read more about her tips below.

RELATED: 3 Probiotics That Trigger an Ozempic-Like Weight Loss Effect, Doctors Say.

1. It has a strain called Lactobacillus acidophilus.

“This strain is known to give yogurt its sour taste,” explains Bowring. “It does go to the small intestine and helps to maintain that acidity here, helping to kill off those bad guys that might be in your microbiome.”

Stomach acid is a normal bodily process and plays an important role in digestion. However, an overabundance of stomach acid can cause painful abdominal discomfort, bloating, heartburn, acid reflux, loss of appetite, and nausea. (Trust me, it isn’t fun.)

“Your stomach’s job is to help digest the food you eat. One way that it does this is through the use of stomach acid, also known as gastric acid. The main component of stomach acid is hydrochloric acid,” explains Heathline. “The lining of your stomach naturally secretes stomach acid. This secretion is controlled both by hormones and your nervous system.”

Therefore, stress and bacterial infections can also contribute to high levels of stomach acid.

Probiotics help keep your stomach acid levels in check, but it also comes down to diet. Eating foods high in acidity (citrus, fast/processed foods, and cheese) can trigger a flare-up.

If your symptoms become unmanageable, a doctor may prescribe you antacid medication.

2. It contains Bifidobacterium bifidum.

Secondly, Bowring recommends finding a probiotic that contains Bifidobacterium bifidum, which sounds a lot like a spell from Harry Potter, but actually aids in digestion and wards off harmful bacteria.

“I love this strain,” says Bowring. “Make sure that it’s been tested to survive your hydrochloric acid in your stomach [so it can] actually get to the large intestine where it needs to go.”

Previous studies show that Bifidobacterium bifidum can help alleviate and manage symptoms related to irritable bowel syndrome (IBS).

The bacterial strain also has immunity-boosting powers. In one study, researchers found that Bifidobacterium bifidum can lower inflammation and signal to white blood cells that an infection is present.

RELATED: Gastroenterologists Say This Is the #1 Food for Your Gut Health.

3. It’s a probiotic that doubles as a prebiotic.

Both probiotics and prebiotics support gut health; however, they function differently.

“Probiotics are specific living microorganisms, most often bacteria or yeast that help the body digest food or help with symptoms of certain illnesses,” explains Mayo Clinic. Meanwhile, prebiotics are used by microorganisms and “trigger the growth of the ‘good’ germs in the gut.”

Probiotics are found in yogurt, sauerkraut, and other fermented foods, whereas prebiotics are naturally sourced from high-fiber foods. Items that contain both probiotics and prebiotics, like kombucha, are considered synbiotics.

A good-quality probiotic will also have a prebiotic, says Bowring.

“One of my favorites is called FOS, fructooligosaccharides. It’s actually food for those probiotics, so that they have that food to grow and propagate on their own,” she explains.

According to a research paper published in the Journal of Physiology and Biochemistry, FOS are naturally found in onion, chicory, garlic, asparagus, banana, and artichoke plants. FOS can also protect the stomach from toxic bacteria that cause food poisoning, per a report in Digestive and Liver Disease.

Fructooligosaccharides can also be found in dietary supplements and multivitamins.

The post 3 Things Every Good-Quality Probiotic Should Have, Doctor Says appeared first on Best Life.

It’s projected that 61 percent of adults and 40.6 percent of adolescents received treatment, respectively. However, in Great Britain, it’s estimated that less than 15 percent of individuals experiencing depressive symptoms receive treatment.

A new study published in the journal Frontiers in Pharmacology qualifies certain herbal medical products as “a valued part of preventive and supportive self-care for depressive symptoms.” However, there are more out there that aren’t deemed credible by scientists.

RELATED: This Uncommon Supplement Can Improve Your Sleep and Mood, New Study Says.

New research looks at how herbal supplements and vitamins can affect depression.

Compared to therapy and prescribed drugs, over-the-counter herbal and vitamin supplements are relatively cost-effective and more widely accessible, making them a more attractive alternative for those who might not have insurance or are nervous about potential side effects.

“It is suggested that natural products, such as herbal medical products, or nutrients, may help manage depression through various mechanisms, including inhibiting inflammation, ameliorating oxidative stress, changing the microbiota–gut–brain axis, suppressing hyperactivity in the hypothalamic–pituitary–adrenal axis, and regulating neurotransmitters,” wrote the study authors.

Many folks consider supplements low-risk. However, experts warn that a majority of supplements promoted for depression haven’t been thoroughly researched and studied for this specific line of use. In other words, when you zoom out, there’s no scientific evidence that they actually help with depressive symptoms.

Moreover, supplements come with their own host of possible side effects. You also need to be mindful of how supplements may interact with other medications you’re already taking.

“It’s kind of the wild wild west with understanding supplements,” Thea Gallagher, PsyD, a clinical psychologist at NYU Grossman School of Medicine and director of wellness programs at NYU LangoneHealth, told Health. (Gallagher wasn’t involved in the study.)

“There are a lot of influencers that are getting paid to say something has worked for them, but the problem when you come from the science and research side, we don’t find that the scientific findings are robust enough for us to recommend,” she further explained.

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

Out of 64 supplements, only 4 are considered safe and effective for depression.

To prove their point, researchers reviewed 64 different types of supplements across 1,367 studies and 209 clinical trials.

Shockingly, 41 supplements were only tested in a single trial. The remaining products were organized into ranked lists based on their effectiveness. Here is what they discovered.

Supplements with mixed evidence:

• Melatonin
• Magnesium
• Curcumin
• Cinnamon
• Echium
• Vitamin C
• Vitamin D
• Calcium

Supplements deemed “promising” for treating depression, but require further research:

• Folic acid
• Lavender
• Zinc
• Tryptophan
• Rhodiola
• Lemon balm

“Among these, chamomile, lavender, lemon balm, and Echium represent commonly used products and should be prioritized for further research into their safety and effectiveness,” according to the authors.

In the end, only four supplements were determined to be “relatively established products.” They are:

• Omega-3s
• St. John’s Wort
• Saffron
• Probiotics

Data showed that saffron is “not significantly different from antidepressants,” and omega-3s  had “significant effects in reducing depressive symptoms compared to placebo.”

In fact, a 2021 study published in the journal Molecular Psychiatry found that omega-3 supplements can significantly reduce the amount of cortisol, a stress hormone, in the body.

St. John’s Wort “showed similar efficacy and lower dropout rates compared to antidepressants” across 27 studies.

Interestingly, probiotics reduced depressive symptoms against placebo, “with greater effects observed in people with major depressive disorder.”

To this point, a recent study published in the journal npj Mental Health Research found that, by increasing the “good” bacteria in the gut, probiotics can reduce negative mood in just two weeks.

Health officials are calling the study eye-opening and urging folks to reconsider which products they’re stocking their medicine cabinets with.

“This study is a really helpful snapshot of where we stand with supplements for depression. What stood out most to me is that they looked at 64 different products but found solid evidence for only four,” De Borrah Wright, MD, medical director of child and adolescent psychiatry inpatient service at NYC Health + Hospitals – Kings County, told Health.

As with starting any new medication, including supplements, it’s important to do your research. No supplement is created equal, and just because it works for someone else doesn’t mean it will work for you.

Speak with your doctor if you’re experiencing feelings of depression and/or considering adding a new product to your health regimen.

The post 4 Supplements That Can Boost Your Mood, Proven by Science appeared first on Best Life.

From biotin for hair growth to daily multivitamins that far exceed your nutrient needs, experts say the average American is overusing certain supplements under the impression that “more is better.” In reality, over-supplementing can tax your liver, throw off your nutrient balance, and even increase the risk of serious health issues in some cases. So, which supplements are most often overused, and why should you rethink your routine? Here’s what doctors say you should be cautious about before your next dose.

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In short, yes. “There can be concerns about taking too many supplements or overusing them,” says Amanda Sauceda, RD, founder of The Mindful Gut.

Most supplements offer vitamins and minerals that you can get from having a variety of whole foods in your diet, including fruits and vegetables. “If you need to rely on supplements to be your main source of nutrients, then we’ll want to dig deeper into why that is so you can get to the root cause,” says Sauceda.

“There is also such a thing as an upper limit for some nutrients—you can risk toxicity levels when you reach that amount.”

Doctors say this can happen with several different supplements, which people often take unnecessarily.

RELATED: 12 Best Supplements to Feel Energetic & Fight Fatigue

Many people take a daily multivitamin to cover all their health bases. However, Stacia Woodcock, PharmD, pharmacy editor at GoodRx, notes that these supplements are probably the most overused of the bunch.

“Most people get enough of the vitamins and minerals they need from their daily diet. And most nutrients are absorbed better by the body when they’re in food as opposed to a pill,” Woodcock says.

“Multivitamins are best for those who are picky eaters, such as young children, or those who follow a restricted diet. Still, it’s best to check with your primary care provider before you start taking any supplement.”

You might think you need a vitamin D supplement in the winter, but Woodcock says that, in general, this sunny supplement is “not always necessary.”

“There’s been a lot of hype about vitamin D deficiency lately,” she says. “But too much vitamin D can be harmful to your health. So you shouldn’t take extra vitamin D unless your primary care provider has confirmed your levels are low.”

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say

People can be deficient in vitamin A—causing anemia and dry eyes—but it’s not common in the U.S., according to the Mayo Clinic. That’s why this supplement is one of the most overused.

“Among the most frequently overused vitamin supplements are the antioxidants, particularly Vitamin A,” explains Kien Vuu, MD, radiologist, founder of VuuMD Performance and Longevity, and author of Thrive State. “When too much Vitamin A is consumed, it can become toxic.”

This can cause an acute or prolonged case of vitamin A toxicity known as hypervitaminosis A. Symptoms include dizziness, nausea, vomiting, or headaches, or in more serious cases, liver damage, central nervous system dysfunction, and weakened bones.

“Most of us will not come anywhere near the upper limit of Vitamin A for safe intake simply by eating foods that contain it,” Vuu says. “However, if you’re thinking of taking a Vitamin A supplement, it’s better to talk to your doctor first.”

For years, we’ve been told about the importance of calcium for strong bones (who can forget the “Got Milk?” campaigns of the ’90s?). However, this is another supplement that might not be needed.

Excessive calcium intake “can increase calcification in arteries and promote kidney stone formation,” Vuu says. “If you take calcium supplements, be sure to counterbalance with magnesium, vitamin K2, and other nutrients; those vitamins and nutrients help steer calcium to your bones and keep it away from your arteries and kidneys.”

RELATED: 8 Supplements That Can Damage Your Kidneys, Doctors Say

When cold and flu season rolls around, many of us reach for vitamin C supplements to bolster our immune systems. But Vuu says certain options are overused.

“While I think vitamin C is a very important supplement, poor-quality vitamin C supplements are [overused],” he says. “Many of these supplements give no benefit because they are excreted too quickly from the body. Even if these supplements did offer some benefit, they would not offer nearly enough of what is required to maintain a healthy level of vitamin C.”

What’s more, some vitamin C supplements can cause gastrointestinal issues, which Vuu describes as “unpleasant” and “not good.”

Iron deficiency is exceedingly common—and for those who genuinely need it, supplementation is a great option. That said, if you don’t need additional iron and overdo it with supplementation, you can risk some serious consequences.

“Excessive iron is highly damaging to many essential organs and can exacerbate the dangerous conditions affecting certain diseases,” Vuu says. “You shouldn’t use iron supplements without the clear direction of a qualified health professional. If more than is needed is taken regularly, the supplement becomes a drug that can seriously undermine your health.”

RELATED: 7 Best Supplements for Gut Health, According to Doctors

Sauceda highlights digestive enzymes as another overused supplement. These are advertised to “help you break down your food.”

“I am always dubious when it comes to digestive enzymes because your body should be making these already,” she says. “If someone feels better taking digestive enzymes, then we need to dig deeper into why that is.”

Probiotics have also become a major trend in the last few years, and while they “have their place,” Sauceda says they need to be “used with caution.”

“To get the full benefit, you need to make sure you’re matching the health condition you’re looking to help with the bacteria strain that has been researched to improve the concern,” she explains. “If a probiotic has a proprietary blend, then not only will you not know exactly what strains are in there, you won’t know if the amount of the bacteria is enough to be helpful.”

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Even with this knowledge about overused supplements, you should absolutely talk to your doctor before starting or stopping a new regimen. They can give you a blood test, which will show any vitamins or minerals you’re deficient in.

“They can let you know if any levels are low enough to indicate a supplement is a good idea,” Woodcock notes. “They can also identify other health conditions, such as high triglyceride levels, that a supplement may help improve.”

When you get a recommendation from your doctor, it’s worth asking them a few follow-up questions to ensure you choose the best supplements that are safe and effective.

“Keep in mind that supplements aren’t regulated the same way as [over-the-counter] or prescription medications, so there’s always a risk of contamination or inaccurate labeling with any supplement you take,” Woodscok warns. “If your healthcare team recommends a supplement, be sure to ask them for recommended brands and avoid purchasing them through third-party online retailers.”

The post Doctors Say These Are the 8 Most Overused Supplements appeared first on Best Life.

With 75% of Americans taking a dietary supplement, according to the Council for Responsible Nutrition (CRN), Khan’s advice underscores what many medical professionals have long cautioned: certain supplements can cause more harm than good, especially when taken in high doses or without medical guidance. Here’s a closer look at the three products she skips and why they’re not necessary for the average healthy adult.

RELATED: 12 Supplements You Should Never Take Together, Doctors Say

1. Gummy vitamins

Khan first recommends avoiding all gummy vitamins, noting that many people “binge” on these as they might with a bag of candy.

“These are basically just a sugar pill—you might as well go have a sweet,” she says. “They’re packed with sugar and filler ingredients. They can be so easily over-consumed and can lead to mineral toxicity.”

She’s right. According to GoodRx, overconsumption of gummy vitamins can lead to vitamin A toxicity, which can cause nausea, dizziness, headaches, or even liver damage. It can also lead to an overdose of iron, which is especially dangerous for children and can cause vomiting, abdominal pain, and organ failure. Digestive issues, like bloating, constipation, or diarrhea, are also a concern when taking too many gummy vitamins.

Always follow the dosage listed on the label and ask your doctor if you need to be taking a gummy vitamin supplement.

2. Daily multivitamins

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Next, Khan suggests skipping general multivitamins, which are unlikely to adequately compensate for any vitamin or mineral deficiencies.

“These have a bit of everything in them. Some of the doses of each nutrient are so low that they hardly have an effect on you,” she says. “Also, you don’t need all of the vitamins in a multivitamin.”

Indeed. According to the National Institutes of Health (NIH), most healthy adults who eat a well-balanced diet don’t need a multivitamin. You’re already getting the essential nutrients you need from whole foods like fruits and vegetables, which offer the best form of vitamins, plus fiber, antioxidants, and other benefits.

That said, taking a multivitamin may help you if you’re pregnant or trying to conceive, following a restricted diet, or aging. Talk to your doctor to get personalized recommendations.

RELATED: 22 Surprising Signs You Have a Vitamin Deficiency

3. Multivitamins for hair, skin, and nails

Finally, Khan says she doesn’t bother taking vitamins that claim to improve your skin, hair, and nails. These often take the form of multivitamins containing added nutrients such as biotin, keratin, or collagen.

“What do these focus on—hair, skin, or nails? They’re not solution-focused. The most important vitamins in these are often too low to even have an effect on you,” she notes.

Her skepticism is warranted. Research suggests there is limited clinical evidence that these supplements significantly improve skin, hair, or nail health in otherwise healthy people.

Plus, they can also lead to some serious side effects.

For instance, products containing high doses of biotin can interfere with blood test results for your thyroid and heart. They can mimic the appearance of hyperthyroidism and make it seem like you have a thyroid issue, Rebecca Hartman, MD, MPH, FAAD, an assistant professor of dermatology at Harvard Medical School, told Today.com. Or, they can show a falsely low level of troponin in cardiac tests, which are used to measure your heart attack risk.

Meanwhile, collagen supplements can be a common source of contamination. In 2020, when the Organic Consumers Association and the Clean Label Project tested 28 of the most popular brands of collagen supplements, they found that 64% tested positive for arsenic, 37% tested positive for lead, 34% tested positive for trace levels of mercury, and 17% tested positive for cadmium, Today reports.

Unfortunately, supplements are not regulated as strictly as medications in the U.S., meaning dosage and purity can vary.

So, if you find yourself shopping for supplements, ask your doctor to perform a blood test to confirm any suspected deficiencies. Then, they can custom-tailor an approach to fit your specific needs.

The post Pharmacist Says You Should Never Take These 3 Supplements appeared first on Best Life.

RELATED: 4 Proven Ways to Smooth and Tighten Aging Skin, According to a Dermatologist.

This common supplement promotes skin regeneration, scientists discover.

Most of us associate vitamin C with a healthy immune system, which is certainly one of the antioxidant’s biggest benefits. It also helps maintain strong bones and improves heart health. And a new study, published in the Journal of Investigative Dermatology, provides further evidence that vitamin C has anti-aging skin properties.

Conducted by scientists at the Tokyo Metropolitan Institute for Geriatrics and Gerontology (TMIG), the study explored vitamin C’s role in skin regeneration. This is important because, as you age, your epidermis (the outermost layer of skin) “gradually becomes thinner and loses its protective strength,” a press release explains.

To arrive at their findings, the researchers created a lab-grown model of the human epidermis in which skin cells on the surface were exposed to the air, while receiving a liquid vitamin C nutrient from underneath, “replicating the way human skin receives nutrients from underlying blood vessels while remaining exposed to the external environment.”

Compared to a control model, the skin that received the vitamin C supplementation was made thicker because the nutrient activated specific genes that control cell growth and development in the epidermis.

Specifically, vitamin C “promotes the formation and division of keratinocytes,” the release notes. Keratinocytes make up 90 percent of the cells in the epidermis, “ultimately forming the skin’s protective barrier.” The researchers observed an increase in the number of Ki-67-positive cells, which is an indicator that cells are actively dividing.

Akihito Ishigami, PhD, vice president of the Division of Biology and Medical Sciences at TMIG and the lead study author, said the findings indicate that vitamin C can be “a promising treatment for thinning skin, especially in older adults.” Those with damaged skin could also benefit.

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What about vitamin C serums?

If you’re thinking that vitamin C serums have been around for years, you’re right. But these skincare products focus on collagen production, skin brightening, and reducing hyperpigmentation rather than skin regeneration. They also target the skin on your face, specifically.

But this can be especially helpful as you age because your body starts producing less collagen, which can lead to wrinkles and decreased skin elasticity.

“Its antioxidant properties support the skin’s natural regeneration process, and it aids in the repair of damaged skin cells,” Kristopher M. Day, MD, FACS, board-certified plastic and reconstructive surgeon, previously told Best Life about vitamin C serums.

However, upping your general vitamin C intake could help in this department, too. “Vitamin C supplements, or better yet, a diet high in Vitamin C-rich fruits and vegetables, can significantly boost collagen production, enhancing skin elasticity and firmness,” Day added.

The post The No.1 Anti-Aging Supplement for Your Skin, Scientists Discover appeared first on Best Life.

“Visceral fat makes more of the proteins called cytokines, which can trigger low-level inflammation, a risk factor for heart disease and other chronic conditions,” explains Harvard Health Publishing. “It also produces a precursor to angiotensin, a protein that causes blood vessels to constrict and blood pressure to rise.”

If you’re finding it difficult to drop belly fat, despite maintaining a healthy diet and exercise routine, experts say taking certain supplements may be able to help. Keep reading for their expert advice.

RELATED: 10 Best Ways to Strip Away Your Unhealthiest Belly Fat, According to Doctors.

Until recently, berberine was a relatively unheard-of supplement. But in recent months, it’s garnered the nickname, “nature’s Ozempic.”

“It has its roots in traditional Chinese and Ayurvedic medicine, primarily for its known antimicrobial and anti-inflammatory properties as well as its ability to regulate blood sugar,” Trista Best, RDN, LD, a registered dietitian at The Candida Diet, previously explained to Best Life.

And when it comes to belly fat, both of these factors are key drivers. Seema Bonney, MD, founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, said in an interview earlier this month that visceral fat “makes inflammatory proteins that damage blood vessels as well as tissues and organs inside the body.”

Additionally, when your blood sugar is high, your body produces more insulin, which then causes your cells to store more fat.

Berberine can also speed up your metabolism by activating the AMP-activated protein kinase (AMPK), a cellular enzyme that “is often described as the body’s ‘master switch’ of metabolism and energy regulation,” Michael Chichak, MD, medical director at MEDvidi, previously told Best Life.

In fact, a 2017 study found that berberine “significantly” increased AMPK activation.

Matt Dustin, a nutrition coach at Garage Gym Reviews, suggests protein powder if you’re trying to shed belly fat because it “helps control appetite, preserves muscle during weight loss, and raises your daily energy burn slightly through digestion.”

One option is whey protein, a dairy-based supplement that’s been shown in studies to help lower cholesterol and blood pressure. Like berberine, it can also manage blood sugar and reduce inflammation.

Elliott Torsney, RDN, a registered dietitian and certified diabetes educator at Den of Fitness, previously told Best Life that grass-fed whey protein contains all the most important essential amino acids with less saturated fat. You can get other expert-approved recommendations for weight-loss-friendly protein powders here.

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Erin Barrett, PhD, director of product innovation and scientific affairs at Shaklee, is also a proponent of protein powders for weight loss. However, she points out that “the body needs key amino acids to support the protein.” And her favorite amino acid is leucine.

“While all amino acids are needed to make protein in the body, leucine is the only one that directly triggers muscle protein synthesis,” she explains. “This means that it activates the process to help your body preserve lean muscle while prioritizing fat loss, which keeps your metabolism running smoothly.”

If you’re working to lose weight, such as belly fat, leucine is a great go-to for supporting fat loss while protecting lean muscle,” she continues. “When you reduce calories, your body typically breaks down both fat and muscle for energy. Losing muscle during weight loss is problematic because muscle burns more calories, even at rest.”

“Preserving muscle helps you stay strong, energized, and active, which is essential for maintaining both weight loss and overall health,” Barrett concludes.

A healthy gut can improve everything from your digestive health to your brain health, but it can also assist with weight management. And probiotics are one of the main lines of defense against gut disruptions.

To this point, a 2021 study found that obesity and obesity-related diseases “are not only the result of genetic factors, eating habits, or lack of physical activity; It has also been proven that the Intestinal Microbiota (IM) is an environmental factor in its development.”

One of the most popular probiotics for weight loss is Akkermansia, as Raj Dasgupta, MD, an ABIM Quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine, and a medical reviewer for the National Council on Aging (NCOA), previously told Best Life.

“Akkermansia muciniphila is a probiotic that could help with weight loss by strengthening the gut lining, reducing inflammation, and boosting the production of beneficial substances like butyrate, which can help control appetite and improve blood sugar levels,” he explained. “This could help regulate appetite and improve glucose metabolism, potentially helping with weight management.”

RELATED: 9 Best Weight-Loss Teas, According to Nutritionists.

Dustin notes that caffeine can help with losing belly fat because it increases energy, slightly boosting calorie burn. He says green tea extract can work similarly, but it has the added benefit of containing epigallocatechin gallate (EGCG), a compound that reduces inflammation and supports fat oxidation.

To his point, a 2016 study found that after women with central obesity took a green tea extract supplement for 12 weeks, they exhibited “significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol and LDL plasma levels without any side effects or adverse effects.”

The researchers theorized that the weight-loss effects could have been due to “ghrelin secretion inhibition.” Ghrelin is a hormone that tells your brain if you’re hungry or full.

Additionally, research has shown that EGCG activates AMPK, much like berberine.

Psyllium husk has become a very trendy weight-loss supplement as of late, but most experts agree that this source of soluble fiber is not all hype.

“When ingested, it absorbs water, causing it to transform into a gelatinous-like substance that swells in your stomach,” Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com, recently told Best Life. “Your body takes longer to digest this substance, which is why it subsequently causes you to feel full for longer.”

“In addition to feeling fuller for longer, the longer digestion period also helps limit food cravings and curbs appetite, which can lead to consuming fewer calories and, as a result, help in losing weight,” she added.

RELATED: Doctors Discover the #1 Workout Routine to Burn Fat.

“No supplement will target belly fat directly, but some can support fat loss by improving metabolism, energy, or your response to stress,” shares Dustin.

“Still, none of these work without a solid diet, strength training, and sleep,” he adds. “Supplements just support the process, as you can’t out-supplement a calorie surplus or inconsistent routine.”

The post 6 Supplements That Can Help You Burn Belly Fat Fast, Doctors Say appeared first on Best Life.