People who suffer from anxiety know how difficult it can be. There are several types of anxiety disorders, all of which come with their own set of symptoms. When a person develops an anxiety disorder, they often experience mental and physical symptoms that can be debilitating. 

One of the most challenging symptoms of anxiety is an anxiety attack. People who suffer these types of attacks most likely require treatment. In some cases, taking medication can work for people with an anxiety disorder, but that’s not always the case. Many people suffer from treatment-resistant anxiety or prefer to go the natural route. So are there supplements you can take to help in these situations? Read on to learn more about what supplements are good for anxiety attacks.

What are anxiety attacks? 

Anxiety attacks are also known as panic attacks. During an attack, a person will experience feelings of intense fear or panic that lead to severe physical and emotional symptoms. In some cases, an anxiety attack can bring on chest pain that is so severe it can feel like a heart attack.

These attacks can occur with or without triggers, making them impossible to predict. The good news is that there are natural ways to keep anxiety attacks at bay. 

What is the best natural supplement for panic attacks?

Natural supplements are gaining traction in the health and wellness world because they are effective and do not contain chemical ingredients. The best natural supplements for panic attacks include: 

Saffron 

Saffron is a type of spice used in cooking. However, it has a lot of beneficial medicinal properties. People who suffer from anxiety attacks can benefit from taking saffron because of its antioxidant compounds. Antioxidants are used in the body to help balance free radicals. When free radicals build up, it can create various health problems. 

Research shows that saffron supplements can reduce anxiety so effectively that it rivals the anti-anxiety medication known as fluoxetine. 

Chamomile 

Chamomile is a popular tea people drink for its calming properties. While tea is an excellent way to consume chamomile, people with anxiety may want to opt for supplements. Studies show that chamomile can help reduce anxiety symptoms in people with severe generalized anxiety disorder. 

L-theanine 

L-theanine is a natural amino acid found in green tea. When taken in supplement form, it can reduce feelings of stress and anxiety. Certain mood disorders that cause anxiety as a secondary symptom can also be relieved using L-theanine. 

Curcumin 

Curcumin is one of the main compounds found in turmeric. It also gives the spice its bright hue. Curcumin is a polyphenol, a plant-based compound packed with health-boosting antioxidants. It has been shown to reduce inflammation as well as symptoms of depression. In terms of anxiety, regular curcumin use can reduce symptoms significantly.  

CBD

Cannabidiol, otherwise known as CBD, is a natural compound found in marijuana plants. Its popularity has grown in recent years with the increase in marijuana legalization across the county. The medicinal benefits have been studied extensively, and current evidence finds that people with anxiety disorders can reduce their symptoms when using CBD.  

What vitamins are best for anxiety? 

While natural supplements can be helpful, giving the body the nutrients it needs can also keep anxiety levels down. Some of the best anti-anxiety vitamins include: 

Magnesium glycinate 

Magnesium is a mineral the body needs for various functions, including the stress response. Since stress and anxiety go hand in hand, regulating the stress response can aid in reducing anxiety. This can in turn reduce the number of panic attacks a person has. 

Vitamin D3

One of the most common nutrient deficiencies is vitamin D3. People often fail to get enough through diet alone, and the health of the body and mind suffers for it. The body uses vitamin D3 to help regulate mood and encourage good brain function. People with anxiety are far more likely to be deficient in the vitamin, showing a connection between the two. 

Research shows that people with anxiety who take vitamin D3 supplements can reduce their symptoms, including panic attacks. The severity of their anxiety can also be reduced, decreasing panic attacks over time. 

Omega-3 

Omega-3s are vital to brain health and function. Many people don’t get enough through diet and nutrition alone. Studies have examined omega-3 supplementation in people with anxiety and found that the vitamin can reduce symptoms of the disorder if taken in high doses. 

Vitamin C 

Vitamin C acts as an antioxidant to help combat free radical buildup and oxidative stress. Since oxidative stress can cause inflammation and other issues within the body, it’s essential to maintain balance as best you can.

For people with anxiety, oxidative stress can contribute to worsened symptoms. Research surrounding vitamin C and anxiety concluded that people who take 500 mg of vitamin C daily could reduce their anxiety symptoms over the long term. 

None of these supplements will take a panic attack away while it’s happening. However, taking them regularly will help reduce overall anxiety in people with these disorders and thus reduce the frequency of panic attacks. 

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The human body requires a plethora of nutrients for all of its systems to function properly on a cellular level. Most of the vitamins and minerals we require can be found in food, and typically, the best way to ensure you’re getting enough is to eat a well-rounded diet full of whole grains, fruits, vegetables, and lean protein sources.

The problem with eating healthily is that for many people, it’s just not feasible 100% of the time. Between busy lives and extensive options of delicious but not-so-great-for-you foods, it can be difficult to get all the nutrients you need through diet alone. This is why many people turn to supplements to help pick up the slack where their diet may be lacking.

While healthy people can benefit from most supplements if their body is low on certain things, those with chronic health issues such as autoimmune disease may not benefit from every supplement. In fact, some supplements can exacerbate certain conditions. If you have a chronic condition, you may be wondering, “What supplements should I avoid with autoimmune disease?” Read on to find out.

What is an autoimmune disease?

To understand what an autoimmune disease is, it’s important to understand how the immune system works. The immune system is the body’s first line of defense against pathogens and other foreign invaders that can cause illness. When a pathogen enters the body, immune cells spring into action in order to neutralize that threat.

A person with an autoimmune disease has a faulty immune system. Their immune response kicks into gear even when no threat is present and begins attacking the body’s own healthy cells, leading to cell damage. The cause of this reaction is unknown. Autoimmune diseases can affect any part of the body, and each type typically presents with its own symptoms and complications.

What can make an autoimmune disease worse?

As mentioned above, the exact cause of autoimmune disease isn’t yet known. However, there are a few factors that can actually increase the risk of a person developing one, or make the symptoms worse for people who do already have a type of autoimmune disease. Some things that can increase the risk of developing autoimmune disease include:

• Smoking
• Being related to someone with an autoimmune disease
• Having one autoimmune disease already
• Obesity
• Infections

According to research, one of the biggest factors that can affect the worsening of an autoimmune disease or a flare-up in symptoms is stress. Certain medications have also been shown to play a role in the exacerbation of symptoms.

Do vitamins make autoimmune disease worse?

Since the immune system is revved up and attacking the body’s own tissues in someone who has an autoimmune disease, it’s thought that anything that makes the immune response stronger could end up making the autoimmune disease itself worse. This includes certain vitamins.

According to a report in the Sun Sentinel, high doses of anything that will “rev up” the immune system (such as vitamin C, beta carotene, cat’s claw, or echinacea) may actually be more harmful than helpful for people with autoimmune disease. However, research into specific vitamins has harbored different results. For example, studies on the use of vitamin C as an addition to formal treatment for autoimmune disease has found that, although it shouldn’t be used on its own, it can actually help regulate the immune pathways within the body.

Herbal supplements, on the other hand, have been shown to be detrimental to people with certain autoimmune diseases. One older study published in 2004 looked at the use of echinacea and algae spirulina in people with autoimmune disease and found that the use of these supplements actually caused a flare-up in symptoms. Other studies have corroborated this evidence, such as one published in 2021 that looked at how herbal supplementation using spirulina, chlorella, echinacea, and alfalfa affected autoimmune skin diseases. The study also found flare-ups and an increased immune response after use of the supplements.

Despite these findings, the situation may not be so cut and dry. For example, one vitamin supplement could help someone with a specific type of autoimmune disease while making symptoms worse in another. That is why it’s also important to speak to your doctor prior to taking any new supplements. They will be able to tell you what would be best to take for your specific condition.

What supplements help autoimmune disease?

Research has been looking into certain vitamins and supplements that may be a welcome addition to a treatment plan for those with autoimmune disease, and has found that some vitamins could be helpful. One particular study examined the use of zinc and vitamin D in people with autoimmune disorders and found that these immune-regulating nutrients showed great promise in balancing immune function.

Other research has looked at supplements such as prebiotics and probiotics, fish oils, vitamin D, and curcumin as possible options when it comes to helping reduce disease flare-ups. The study found that each supplement could help in its own way when used to address a specific type of autoimmune disease. For example, prebiotics and probiotics may be helpful in treating inflammatory bowel disease; curcumin was also shown to be beneficial in people with ulcerative colitis, as well as rheumatoid arthritis.

These findings prove that, although supplements can help with autoimmune disease, the type of disease and supplement must be perfectly matched in order for the supplement to be a help rather than a hindrance. 

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The holidays are a time for family, friends, and relaxation. They’re also a time for overindulgence in foods that aren’t all that great for you, as well as a little more alcohol than usual. Many people – even those who don’t tend to consume large amounts of alcohol during the year – end up drinking more during the holidays.

While alcohol can be safely consumed in moderation, larger amounts can hinder your liver’s ability to do its job. The liver itself is one of the most important organs in your body because it acts as a natural filter and helps to store and release energy from the food that you eat. It’s also the organ responsible for removing toxins and waste from the bloodstream. So, how can you have an indulgent holiday season without worrying about your liver health? Let’s talk about using supplements to boost liver health over the holiday period.

Why is liver health so important?

As mentioned above, the liver is one of the most important organs in the body. Everything that goes into your body is processed by the liver – that means food, beverages, the air that you breathe, and even topical creams or ointments that you put on your skin eventually make their way to your liver to be processed.

Your liver also performs over 500 functions in the body that keep you healthy, such as regulating hormones, fighting off infections, clearing out toxins, and helping to clot blood. If the liver is not running the way it should, this filtration process (and every other job it has to do) becomes compromised, and this can lead to chronic disease, illness, and – in the worst-case scenario – death.

How can I improve my liver health quickly?

While there is no quick fix for a malfunctioning liver, there are some things that you can do to help prevent further damage. For example, eating certain foods can promote better liver health, such as:

• Coffee
• Tea
• Grapefruit
• Blueberries and cranberries
• Grapes
• Beetroot juice
• Cruciferous vegetables
• Nuts
• Fatty fish

Boosting your intake of these foods right before the holidays may not give you a superhuman liver, but if you continue to consume them on a regular basis, they can promote good liver health so that if you do happen to overindulge, your liver will be able to handle it.

What can you take to strengthen your liver?

There are many supplements on the market geared towards liver health. While no two supplements are the same, there are a few common ingredients that are used because they have been proven to prevent damage or improve liver function over time.

Milk thistle

In herbal medicine, milk thistle is the most recommended supplement for people who suffer from liver complaints. The claim made by many is that it can help to reduce liver inflammation and restore overall function.

The ingredient in milk thistle that offers benefits to the liver is silymarin, a natural plant chemical compound. Research has shown that silymarin can lead to the regeneration of liver tissue, decrease inflammation, and act as a protector of liver cells because of its antioxidant properties. 

Licorice root

Licorice root is used for a variety of ailments, but when it comes to the liver, one of its active compounds (glycyrrhizic acid) is what makes it so viable as a liver health booster. Studies have shown that this compound can help to regenerate damaged liver cells as well as reduce liver inflammation.

One study done on rats looked at how licorice root affected alcohol-induced liver inflammation. The results showed that inflammation and fat accumulation in the liver of the rats was reversed after using licorice root extract.

Dandelion root

Dandelion root has also been used to treat ailments of the liver, though research surrounding its effects is minimal at best. It is thought that dandelion extract, in particular, can reduce stress on the liver and make its job of producing bile easier. Research has also found that it may be able to cure certain liver disorders, although more research is needed to validate these claims.

Zinc

Zinc is an essential mineral that the body needs for a variety of different functions, and many supplements for liver health contain zinc. Studies have found that this element may be a key player in reducing or preventing oxidative stress on the liver that is generally caused by infection. However, there is little evidence to support that zinc can be used solely as a form of treatment for a liver disorder.

Artichoke leaf

Artichoke leaf is another active ingredient in many liver supplements. Claims state that the ingredient can help to reduce damage to liver cells by acting as an antioxidant. Although research is scarce, some studies have found that artichoke leaf has the ability to reduce certain markers connected to liver disease.

No two supplements are alike, and some are better than others when it comes to supporting liver health over the holidays. The best way to choose a supplement to support liver health is by reading the ingredients, speaking to your doctor, and being aware that although a supplement may help, it cannot cure or prevent liver damage on its own.

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The body needs a group of essential nutrients for it to work properly. These include minerals, trace elements, and vitamins. Vitamins, specifically, are needed to help with many different processes and to hinder the development of chronic illnesses. For example, vitamin D is essential for bone health because it aids in the absorption of calcium, another vital nutrient.

There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins dissolve quickly in water whereas fat-soluble vitamins need fat to be absorbed into the body. Both groups have different rates of absorption and storage capabilities. So which vitamins are fat soluble?

What is a fat-soluble vitamin?

Fat-soluble vitamins are nutrients that dissolve in fat and are stored in the tissues of the body. They are absorbed into fat globules and taken where they need to go when those fat globules make their way around the body through the small intestines. Since no two vitamins are alike, each fat-soluble vitamin gets stored in different places and for different lengths of time. Some stay in the fatty tissues, others in the liver; they can be stored between a few days up to six months.

Fat-soluble vitamins are kept in the body so that when it needs them, they can be used from its stores. They are best stored and absorbed into the body when they are taken with high-fat foods; however, they are not as easily excreted out of the body as water-soluble vitamins, so they can be absorbed with all meals.

What are the benefits of fat-soluble vitamins?

There are four different kinds of fat-soluble vitamins, all of which have their own benefits. Each and every fat-soluble vitamin plays a vital role in overall health, some even helping with a variety of different processes.

Retinol (Vitamin A)

Retinol, or vitamin A, is primarily used in the body for eye health, immune health, and bone health. Retinol is used to help convert light that enters the eye into electrical signals that are sent to the brain. Studies have found that the first symptom of a retinol deficiency is typically night-blindness.

Retinol also helps the immune system function by maintaining mucous barriers in areas such as the eyes, lungs, gut, and genitals to help ward off or trap bacteria and other pathogens. It also can help to protect bone health. Research has shown that those without adequate levels of retinol in their system have an increased risk of bone fractures.

Tocopherol (Vitamin E)

Tocopherol acts a powerful antioxidant which is crucial in overall health. Without adequate antioxidant levels to bind to free radicals, the body can accumulate dangerous levels of free radicals, leading to oxidative stress. Oxidative stress can then encourage chronic disease. By decreasing oxidative stress in the body, tocopherol can also enhance the life of your cells.

Ergocalciferol/Cholecalciferol (Vitamin D2 and Vitamin D3)

The sunshine vitamin has a variety of different health benefits. It encourages bone health by increasing the absorption of essential nutrients calcium and phosphorous, which are required for healthy bones. It also plays a vital role in immune function and can decrease the risk of developing illnesses such as the flu.

The vitamin is also a powerful mood regulator and studies have shown that it can help to ward off mood disorders such as depression and anxiety. Vitamin D deficiency has also been shown to bring about many health problems, so getting enough is of the utmost importance.

Phytonadione (Vitamin K)

Phytonadione plays a vital role in bone health, cognitive health, and heart health. When it comes to cognition, the nutrient has been shown to help boost memory in older adults. In terms of heart health, phytonadione is thought to decrease blood pressure because of its ability to lower mineralization that could build up in the arteries around the heart.

When should you take fat-soluble vitamins?

Since fat-soluble vitamins dissolve within the body using fat, the best time to take them is with a meal, usually in the evening. Saturated fats are the best type of fat to take these types of vitamins with because they increase the absorption rate and help the vitamins get to the fatty tissues and liver so they can be stored for future use.

Can you overdose on fat-soluble vitamins?

The risk of overdose is higher when it comes to fat-soluble vitamins than water-soluble vitamins, but only if you are taking much more than the recommended daily dose. This is because of their high storage abilities in the body. Toxicity levels will depend on the type of vitamin and how much was taken.

When it comes to retinol, for example, the symptoms of an overdose can include nausea, intracranial pressure, coma, and even death. The symptoms of having too much vitamin D in the system include weight loss, appetite loss, and irregular heartbeat. Having too much vitamin D has also been shown to cause organ damage because it raises the level of calcium in the blood.

Tocopherol taken in high doses can lead to stroke and interfere with the blood’s ability to clot. When it comes to phytonadione, the risk of overdose is low; however, it can still cause health problems if it is mixed with certain medications such as antibiotics or blood thinners.  

Getting the right amount of fat-soluble vitamins is important for the overall health of the body. They are required for a variety of functions, and deficiencies can lead to the onset of a plethora of different chronic diseases. The important thing to remember when taking fat-soluble vitamins is to not go overboard. The body stores these vitamins, so unless you are severely deficient, you may risk taking too much if you go over the daily recommended amount.

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Vitamins are essential for each and every bodily process to run as it should. They provide different nutrients, all of which are required to either prevent chronic illness or encourage overall health.

Not all vitamins are made equally, though. They all have different rates of absorption, also known as bioavailability, as well as different rates at which they are excreted from the body. All vitamins fall into one of two main categories when it comes to where they are stored in the body: water soluble and fat soluble. So which vitamins are water soluble?

What does it mean if a vitamin is water soluble?

A water-soluble vitamin is dissolved in water and is essentially easy to be absorbed into the body. This readily available absorption allows the vitamins to be used immediately by the body once they reach the tissues. They are not stored, and thus require daily doses to help keep up with the body’s demand of each specific nutrient.

Since the body only needs a certain amount of each water-soluble vitamin, it typically takes what it needs when it arrives into the body and flushes out the rest so that there is no overaccumulation.

Water-soluble vitamins vs fat-soluble vitamins

A fat-soluble vitamin is different than a water-soluble vitamin in that it dissolves in fat to be absorbed into the body. The specific type of fat required for these nutrients to be absorbed is fat globules. When the vitamin enters the fat globule, it is then distributed to where it needs to go when the globule makes its way through the small intestines. These types of vitamins are stored for much longer than water-soluble vitamins and can be typically found in the liver and fatty tissues. This storage leaves them readily available for when the body needs them in the future. The best way to absorb fat-soluble vitamins is if they are taken with high-fat foods.

Unlike fat-soluble vitamins, water-soluble vitamins are not stored as mentioned above, and thus need to be replenished more often. Although all vitamins have different daily recommended amounts, there is no difference in the general need for both fat- and water-soluble vitamins, as all the essential vitamins are required in their own respective amounts.

Are most vitamins water soluble?

The majority of vitamins are water soluble, with only four being fat soluble. Specific vitamins that are water soluble include:

• Thiamine (Vitamin B1)
• Riboflavin (Vitamin B2)
• Niacin (Vitamin B3)
• Pantothenic acid (Vitamin B5)
• Pyridoxine (Vitamin B6)
• Biotin (Vitamin B7)
• Folate (Vitamin B9)
• Cobalamin (Vitamin B12)
• Ascorbic acid (Vitamin C)

These vitamins are essential to overall health, but without storage capabilities, they need to be consumed every day to ensure that a person is getting enough and reaping the health rewards of having full levels of nutrition.

The four fat-soluble vitamins are:

• Retinol (Vitamin A)
• Ergocalciferol/Cholecalciferol (Vitamin D2 and Vitamin D3)
• Tocopherol (Vitamin E)
• Phytonadione (Vitamin K)

Fat-soluble vitamins pose more of a toxicity risk than water soluble vitamins because they are stored within the body for much longer periods of time and are less readily excreted. Taking more than the body needs could result in an overdose.

When should you take water-soluble vitamins?

The most optimal time to take water-soluble vitamins will depend on their type; however, they are best absorbed on an empty stomach. By taking them in the morning half an hour before eating or two hours after a meal, you’ll get the most out of the vitamin when it comes to nutrient absorption.

Taking the B family of vitamins in the morning can also help to boost energy and mood levels and help with stress management for the upcoming day. Vitamin C can be taken at any point throughout the day, and it is typically safe to take other water-soluble vitamins at the same time.

Can you OD on a water-soluble vitamin?

As mentioned above, water-soluble vitamins are not stored in the body. This leaves the chance of an overdose of the vitamin very low. This is especially true for vitamin C, which the body will push out of the system prior to a dangerous overdose. If vitamin C is taken in great excess, it can cause upset stomach, nausea, and diarrhea, but it is unlikely to cause any other negative health effects. 

The water-soluble vitamins that pose the most risk when it comes to an overdose are certain B vitamins, such as B3 and B6. These have been shown to cause adverse health effects such as jaundice, elevated liver enzymes, and nausea and nerve damage when taken in excess.

Each body is different and requires different amounts of water-soluble vitamins depending on overall health levels, any chronic conditions, or medications that may deplete or hinder the body’s ability to absorb certain vitamins. To find out how much you need, it’s important to speak with your doctor.

The water-soluble list of vitamins is essential to the overall function of many processes within the body – for example, B vitamins are often referred to as the “building blocks” of health, and the daily target needs to be met for things such as cell metabolism, energy levels, and brain function. Being sure you’re getting enough water-soluble vitamins on a daily basis is the best way to keep up with your health and avoid any complications that can arise from being malnourished.

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Between diets that lack the appropriate nutrients to the inability to store certain vitamins in the body, getting the recommended daily dose of all the essential nutrients one needs can be a difficult task. Some vitamins, such as vitamin D, are especially important for overall health. Since the vitamin’s primary source is sunshine, the winter months pose an increased risk of deficiency.  

Getting vitamin D the old-fashioned way is hindered for much of the winter season because there are less hours of sunlight, and less sunshine during cold and cloudy winter days. There’s also the common desire to avoid the cold by staying indoors much more than one might in the summer time. But how dangerous is a vitamin D deficiency, particularly in the colder months? Here’s why lack of vitamin D in the winter poses a serious threat to your health.

What is vitamin D and what does it do for the body?

Vitamin D is an essential nutrient. It is fat-soluble, which means it is synthesized within the body when the skin absorbs the sun’s rays, and then stored in fatty tissues. The nutrient is also absorbed into the body through food. Since it acts as both a vitamin and a steroid hormone, it is important for a variety of different processes throughout the body. One of the most important processes is calcium and phosphorous absorption, which helps with bone health. 

Vitamin D also plays a vital role in the function of the immune system, as it acts as both an immune system regulator and moderator. It is a nutrient that the immune system relies on to ensure that the response to pathogens is initiated properly to avoid infection and illness.

Other studies have found that vitamin D has exceptional disease-fighting abilities. It can help to decrease the risk of developing cardiovascular disease and multiple sclerosis, and can even prevent the development of the flu. The essential nutrient also plays a role in mood regulation and has been known to reduce symptoms of depression.

What does it mean if you’re lacking vitamin D?

If you don’t get enough vitamin D in your system, your body becomes deficient and many of the processes that rely on the nutrient may begin to malfunction. There are many reasons that one may lack vitamin D. The amount needed will vary slightly from person to person, but there are daily recommended amounts based on age that most people should adhere to. For people aged nine and over, anywhere from 600 IU/day up to 4000 IU/day is recommended. The upper level intake is the highest amount of the vitamin that can be taken without adverse health effects.

Vitamin D deficiency can be caused by certain health conditions such as cystic fibrosis, Crohn’s disease, and celiac disease. These diseases can cause the intestines to have difficulties absorbing the nutrient if it is taken as a supplement. Weight loss surgeries, obesity, and kidney and liver diseases can also play a role in vitamin D deficiency. The body’s ability to make vitamin D also decreases with age, and those who are less mobile and thus spend less time outside all year round can also suffer from vitamin D deficiency.

Vitamin D deficiency symptoms

If vitamin D deficiency becomes severe it can cause rickets – a bone problem that affects mostly children and leads to bones that are easily bendable, breakable, and painful. Rickets can develop in adults, where it is referred to as osteomalacia. These conditions occur only in the most serious of vitamin D deficiency cases.

For those who are lacking in this essential nutrient but not yet suffering the most severe consequences, symptoms may appear to be mild in nature and include:

• Chronic fatigue
• Bone pain
• Muscle weakness, cramps, or aches
• Depression and other mood changes
• Frequent infections
• Back pain
• Wounds that don’t heal properly or are slow to heal
• Bone loss
• Hair loss

About one billion people in the world are suspected to be deficient in vitamin D, and it is one of the most commonly found nutritional deficiencies worldwide.

How to get vitamin D in winter

Getting vitamin D in winter can be tricky. Since people spend less time outdoors, the chances of a deficiency in winter are greater, thus more vitamin D may need to be introduced through other means during those cold months. A great way to keep vitamin D levels up naturally in the winter is by getting outside as much as possible. Even if it’s cold out, if the sun is shining, your body can still absorb the rays and synthesize vitamin D.

Another great way to get more vitamin D in the winter months is through diet. The best food options to get as much vitamin D as possible include:

• Pork
• Mushrooms
• Fatty fish such as mackerel, oysters, shrimp, and tuna
• Cheese
• Egg yolks
• Vitamin D-enriched foods such as orange juice, cereal, soy milk, and yogurt

You may also want to increase your intake along with your enriched diet with vitamin D supplementation. If you believe your vitamin D levels are severely low, getting a blood test with your primary care physician can let you know just how much you need to restore yourself to adequate levels. They may opt for a prescription supplement of vitamin D or recommend a good over-the-counter supplement.

Getting enough vitamin D in the winter may be difficult, but it’s not impossible. In the winter months, it is especially important to have enough of the nutrient because it can help ward off infection and chronic disease. As the winter season is typically flu and cold season, you’ll want to avoid getting sick as best you can with adequate levels of vitamin D.

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A nutritious diet is a key component in overall health. What you put into your body plays a vital role in how it functions. Everything from physical elements such as cardiovascular and respiratory health to how well you sleep and your psychological state can be greatly affected (both positively and negatively) through diet.

Many people fail to get enough of the essential vitamins and nutrients they need through diet alone for many reasons. Today’s fast-paced lifestyle can make it near impossible to avoid unhealthy eating habits. Furthermore, the cost of some healthier options versus their less nutritious counterparts can make eating well that much more difficult.

How food is produced can also affect nutrition values in even the healthiest of foods. The soil that food grows in is just one step of the entire production process, but it has made a huge difference in the nutritional value of food today because of soil depletion. So, what is soil depletion, exactly? And what does it have to do with supplements?

Here’s why soil depletion has made dietary supplementation a necessity.

What is soil depletion?

Soil depletion is the process of the soil losing its nutrient content. When foods such as vegetables are planted in the ground, they take from what’s around them to build up nutrients within themselves as they mature. The nutrients that are in soil make a huge difference in how much the specific vegetable gets throughout its growth process.

Soil gets its nutrients from many different sources including decomposed animals and animal waste, bacteria conversions, weathering of rocks, and the atmosphere. The main nutrients found in soil are nitrogen, phosphorus, and potassium. Magnesium, sulfur, and calcium can also be found in soil.

Why does soil become depleted of nutrients?

There are many reasons why soil gets depleted. When it comes to crops, this can happen because the plants need to take nutrients from the soil to grow and mature. It’s a natural process designed to encourage proper growth, but if those nutrients are not replaced back into the soil, that depletion continues, and the next crop grown in the same soil will suffer from a lack of proper nutrients.

Depletion of the soil can also occur because of soil erosion. This happens when the upper layer of soil is displaced. It is a natural process driven by the activity of erosive agents such as water, ice, snow, air, plants, animals, and humans.

Nutrient depletion in food

Research has shown that each generation of new crops grown in soil that was depleted from the last is less nutrient-dense. One specific study published in the Journal of the American College of Nutrition found that there were steady declines in nutritional values of vegetables grown in the same soil. The nutrients in question were protein, calcium, phosphorus, iron, vitamin B2, and vitamin C.

The study monitored crops from 1950 until 1999 to see just how steady of a decline it was, and the results suggested that the nutrient depletion was caused by a push for improving the size, growth rate, and pest resistance of the crops. There was no focus on the soil or the nutritional content of the crops. When this happens in wider agricultural practices, food becomes less healthy over time.

The aforementioned study isn’t the only one to find that there is a steady decline in the nutritional value of crops. Many others have found that to get the same amount of nutrients from the same vegetables as they would have in the past, one would have to eat a lot more. In fact, an article in Scientific American cited one study that found that the vitamin A content of one orange when your grandparents were young was equal to how much vitamin A can be found in eight oranges today.

Why do we need dietary supplements?

Although many doctors suggest that food should be the first choice for nutrients, when your diet isn’t giving you everything, you need to turn to other means. The only other surefire way to get all the essential vitamins, minerals, and trace elements one needs today is through supplementation.

Basically, eating eight oranges just to get a good amount of vitamin A is just not a feasible option for most people. And since oranges aren’t the only food suffering from a lack of nutrient density, it’s safe to assume that many servings of fruits and vegetables are not providing the nutrients they’re supposed to.

This isn’t to suggest that you should not continue to eat healthily, because wholefoods are still full of nutrients. Rather, managing levels of your vitamins and minerals will be a great place to start when it comes to knowing what nutrients you’re just not getting enough of. Once you figure that out, you can start supplementation.

Gaining everything we need through diet as density of nutrients continues to decline will become an even bigger uphill battle if the soil depletion problem isn’t addressed properly. The good news is that many supplements, such as Vital RX’s, are created with high-quality ingredients designed to offer the best bioavailability and nutrients to give your body everything it needs.

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