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YOUR GUIDE TO NATUR AL SUPPLE ME NT HEALTH
Living
Well
Support your diet with natural supplements.
INFLAMMATION & IMMUNITY
Natural ways to keep these in balance HAPPY HEART
Supplements to support heart health POWERED BY
HORMONAL HEALTH
Herbs and minerals to promote sexual well-being
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contents
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Be a Glow-Getter! Gummies to help you shine every day—from the inside out—making self-care quick and easy.
Supplements Shopping Simplified!
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LEARN ABOUT IT
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Supplements for Sexual Health Habits for healthy aging that can help us today and into the future.
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Love Your Heart
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TAP TO PURCHASE
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BOOST YOUR HEALTH
Four natural supplements to support this all-important organ.
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Inflammation & Immunity
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Keeping inflammation in check can help promote immune health.
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Pycnogenol This hard-to-pronounce, tree bark-derived herb has an impressive array of benefits.
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BE A GLOW-GETTER! Vital Proteins Wellness Gummies help you shine every day— from the inside out—making self-care quick and easy. BY LISA A. BEACH
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NEW GUMMIES As a complement to other Vital Proteins products (including powders, waters, shots and bars), gummies provide a nice add-on to your current wellness routine. Start your day with a scoop of Vital Proteins Collagen Peptides in your morning coffee, then take your gummy later. Because the ingredients don’t overlap, you can take all six types of gummies together or pick and choose based on your unique needs. All gummies are free of synthetic colors and artificial flavors and made without soy, gluten or dairy.
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ith a busy life, it can be challenging to keep up with your wellness S Y and beauty routine. The soluA ALW tion? Vital Proteins Wellness N O ? Gummies to the rescue! O G THE The gummies add a bitesized, delicious boost to your wellness goals. Want to increase your daily collagen intake or elevate your beauty game? There’s a gummy for both. Looking to improve your sleep**, support your immune health**, or boost digestion**? You’ve got options. And if you want to support overall wellness**, there is a powerful multi up to the task. Gummies are convenient, too! Since you don’t need water to wash them down, take these gummies to go as you head out the door for the day. Plus, they’re easy to chew, easy to digest (great for sensitive tummies), and just as effective as supplements in pill or capsule form. Did we mention they’re bursting with flavor? The fruit-flavored gummies (think strawberry and apple) feel like a tasty snack, adding more variety to your daily eating plan. Most importantly, all six Vital Proteins Gummies nourish your inner glow. Note: While only the Vital Proteins Collagen Gummies contain collagen, all of the gummies contain gelatin, so they’re not vegetarian.
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Beauty
Collagen
Be a glow-getter at every age! Make some strawberryflavored Beauty Gummies part of your daily wellness regimen. Loaded with glowing ingredients—like vitamin A and biotin—these gummies are designed to increase skin hydration** and promote a youthful appearance**. With beauty-centric nutrients squeezed into each bite-sized nugget, these gummies can make you look and feel more radiant and beautiful**. Shine on!
Did you know that, starting around age 25, your body produces less collagen? As an important building block in your body, collagen helps support healthy hair, nails, skin and joints**. Vital Proteins Collagen Gummies, made from grass-fed bovine, can give your body a collagen boost as you age. And they contain Verisol collagen—a patented collagen different than Vital Proteins' Collagen Peptides. Clinically shown to reduce fine lines and wrinkles^, Verisol packs an effective, potent amount of collagen so you don’t have to take too many gummies— giving you more bang for your buck.
What’s Inside 2 Gummies: Biotin, Vitamin A, Antioxidant Vitamins and Minerals, 2 g Sugar
Benefits: • Increases hair thickness** • Reduces fine lines and wrinkles** • Increases skin elasticity**
Women’s Multi
Apple Cider Vinegar
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These delicious, bite-sized gummies empower your wellness routine like a (multi-tasking) boss. Bursting with flavor (who doesn’t love raspberry?), the Women’s Multi Gummies boast functional ingredients in every morsel. They are specifically designed with key nutrients that boost energy**, support metabolism** and maintain immune health**.
Your digestive (a.k.a. gastrointestinal) system works as the body’s “other brain” and plays a pivotal role in your wellbeing from head to toe. Trust your gut health to some Apple Cider Vinegar Gummies. Bursting with goodfor-you nutrients (like vitamin B12 and folate), these bite-sized gummies help support your gut and immune health** and boost energy**. Appleflavored (of course!), these gummies contain the “mother,” a beneficial combo of protein, enzymes and bacteria that boosts digestion** and energy.**
Refresh your wellness routine— morning, noon, or night—with some citrus-flavored Immune Support Gummies. Chockfull of functional ingredients (like zinc, vitamin C and ginger), these gummies support your immune health**. Key to your wellbeing, a properly functioning immune system helps fight illness and stave off sick days**—and that’s nothing to sneeze at.
What’s Inside 2 Gummies: Vitamin D, Biotin, Vitamin B12, Vitamin B6, 2 g Sugar Benefits: • Boosts daily energy** • Supports immune health** • Supports metabolism** • Supports bone health
What’s Inside 2 Gummies: Apple Cider Vinegar, Vitamin B12, 4 g Sugar Benefits: • Supports gut health** • Supports immune health** • Aids in digestion** • Boosts daily energy**
Sleep
What’s Inside 2 Gummies: Vitamin C, Zinc, Vitamin D3, Selenium, Ginger Extract, 2 g Sugar Benefits: • Supports immune health**
Talk about a snoozefest everyone will love! Slip into better sleep and wake up feeling rested** with blueberryflavored Sleep Gummies. Boasting dreamy ingredients (think melatonin, L-theanine, and vitamin B6), these nighttime nuggets protect your getsome-shuteye wellness routine. Take Sleep Gummies just 15 minutes before bedtime to join the slumber party! What’s Inside 2 Gummies: Melatonin, Vitamin B6, Vitamin B3, L-Theanine, 3 g Sugar Benefits: • Supports healthy and restful sleep** • Makes a convenient bedtime routine
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Vital Proteins Gummies
COURTESY VITAL PROTEINS
Benefits: • Supports healthy skin, hair and nails** • Increases skin hydration** • Promotes strong hair and nails** • Promotes a youthful appearance**
What’s Inside 4 Gummies: 2.5 g collagen, 5 g sugar
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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information. ^After 8 weeks of supplementation with Verisol® bioactive collagen
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B O O S T | S U P P L E M E N TA L H E A LT H C A R E
Supplements for Sexual Health While not a popular topic to discuss, those who do learn that they’re not alone and that there are many natural remedies to help. B Y N A N C Y C O U LT E R - P A R K E R
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n our hectic lives, it’s easy to blame a lot on being too busy or stressed. But sometimes this keeps us from taking a closer look at what might actually be a health problem. Take sex, for instance. It’s easy to chalk up a low libido or even erectile dysfunction to being tired or having a busy day when we really should be taking a closer look at the underlying cause. Why is this important? Well, it turns out, having a healthy sex life is a good thing on many fronts, explains Dr. Jean-Jacques Dugoua, N.D., Ph.D., founder of the Liberty Clinic for integrative health in Toronto, Canada.
“Most people enjoy sex. It is important to mental health and healthy relationships,” he says. But there can be more to a low sex drive than meets the eye. Many people don’t realize the health benefits of having hormones in balance. “Testosterone has a lot of benefits. Having healthy levels in the long run is preventative for heart disease and mental health issues,” Dugoua explains.
HORMONAL BALANCE For a topic many people don’t want to talk about, sexual dysfunction has a large presence. Approximately 40 percent of women experience problems with low libido and sexual arousal, and roughly 50 percent of men in their 50s
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report issues with erectile dysfunction. This is why Dugoua makes a point of asking his patients about their sex life. “If a person’s sex life is normal, they won’t want to talk about it for more than five seconds,” he says. But, if they are having challenges and you ask them a question, Dugoua says it often leads to a long conversation, which is helpful to determining the root cause. “For a lot of issues pertaining to sex health, if you catch them early enough, you can do something about it,” says Dugoua. “For men, they may feel that if it is libido, there is no pill for that. Or they may not want to take Viagra or pop a pill,” explains Dugoua. For men in their 20s or 30s, he recommends doing blood tests, as diabetes could be one of the root causes. But, Dugoua says, for the majority of men, libido issues
are usually stress-related. When you’re stressed, your body starts pumping out the stress hormone cortisol. “Cortisol has blocking effects and interferes with testosterone,” Dugoua explains. A person may have normal hormone tests, but if there is a lot of cortisol kicking around, it will prevent testosterone from doing its job of bumping up the libido. “Stress, work, school, life, family, relationships, take your pick of stressors,” says Dugoua, adding that the key is how we manage stress. “There are many ways to adjust and bring stress down. Psychotherapy, for instance, can be super helpful,” he says. Stress is also an issue for women, but the female reproductive cycle poses additional challenges. “Women have to contend with fluctuating estrogen and progesterone. If they are having libido issues, I start with asking if they are having
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HORMONAL HELPERS
SAW PALMETTO
ASHWAGANDHA This well-known adaptogen herb is often referred to as Indian ginseng. Research suggests that it is good for both decreasing the stress hormone cortisol and slightly increasing testosterone. Dugoua recommends taking ashwagandha, particularly for people in their 20s or 30s experiencing low testosterone. Recommended dosage: 240–500 mg per day
This herb is considered a vasodilator which means it helps improve blood flow. It is also thought to slow the breakdown of testosterone in the body. Recommended dosage: 160–320 mg
There are many reasons to take vitamin B-complex—keeping the nervous system healthy and boosting our mood, for instance. Studies have also shown it to play a role in hormonal balancing by helping to create and activate estrogen and support metabolism. Recommended dosage: A combination of approximately 1.1–1.2 mg B1, 1.1–1.3 mg B2, 14–16 mg B3, 5 mg B5, 1.3 mg B6, 30 mg biotin, 400 mcg folic acid and 2.4 mcg B12
MACA
GINKGO BILOBA Also referred to as ginkgo, this natural supplement is thought to increase blood flow. “Theoretically, it could increase blood flow to female genitals, which might help with libido. But it’s known more so for guys,” explains Dugoua. Recommended dosage: 60–240 mg up to twice daily
regular periods,” Dugoua says. If there is irregularity, then there is a possibility for the presence of polycystic ovary syndrome (PCOS), which can cause estrogen levels to fall and raise testosterone levels. Likewise, for older women facing menopause, they face a dramatic drop in estrogen, which is linked to low bone mass, acid reflux and heart disease. When women have a lot of estrogen, it can increase the risk of breast cancer, and low testosterone can diminish sex drive. “We help women manage their hormones,” Dugoua explains.
B-COMPLEX
Studies have shown this adaptogenic root vegetable may help balance hormones, improve libido and decrease sexual dysfunction in postmenopausal women. This may be in part because it is also shown to have mood-boosting and anxiety-easing properties. It is often found in libido formulas for women. Recommended dosage: 1.5–5 grams per day
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
stress. You build testosterone at night,” explains Dugoua. Regular exercise can also help with blood flow to the genitals; Dugoua notes that strength training in particular can help bump up testosterone. A healthy diet is also important. Dugoua recommends zinc-rich foods such as shellfish, pumpkin seeds, walnuts and asparagus, which can bolster testosterone. And foods such as antioxidant-rich berries are good for circulation and protecting the inner linings of blood vessels.
ZINC
This mineral has been shown to help regulate hormones, including testosterone. Zinc deficiency has been linked to erectile dysfunction and lower sperm counts. Recommended dosage: 15–30 mg of zinc picolinate (thought to be easier to absorb than other types)
NATURAL SUPPLEMENTS Dugoua recommends several natural supplements to help with sexual dysfunction. Here are just a few that Dugoua recommends. As always, it’s important to consult with a healthcare specialist to make sure you are taking supplements to match your specific needs.
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HEALTHY HABITS For both men and women, there are some baseline lifestyle habits that can aid in a healthy sex life. In addition to managing stress, good sleep habits are very important. “A lot of people overlook sleep. But sleep is key to having healthy testosterone levels and managing
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Love Your Heart Four natural supplements to support this all-important organ. B Y K AT H R Y N L E AV I T T
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t’s a sobering fact: Heart disease is the number one cause of death both in the U.S. and worldwide. But, according to the American Heart Association, a full 80 percent of cardiovascular disease is preventable. Arrigo Cicero, M.D., Ph.D., a cardiac researcher and professor at the University of Bologna, says that we know many of the risk factors for cardiovascular disease—and also how to manage them. He advises to not smoke; get regular exercise; focus on eating whole grains, vegetables, fresh fruits, nuts and fish; and avoid excess salt, processed meats and trans fats. He also recommends reducing stress, managing insomnia and adopting a pet(!), all of which are associated with improved heart health. Additionally, he recommends these heart-supportive supplements.
FISH OIL
Cicero’s favorite supplement for heart health is magnesium. “It is associated with reduced blood cortisol level (the stress hormone) and reduced blood pressure,” he says, which is important because blood pressure is a strong risk factor for cardiovascular disease. Research also suggests that magnesium may improve cholesterol levels and prevent heart disease, heart failure and stroke. A 2019 analysis found that the highest magnesium intake reduced stroke risk by 11 percent. Recommended dosage: 200 mg/day chelated magnesium (a form that is more easily absorbed)
The news has been back and forth on fish oil and heart health, but recent research is once again touting its benefits. An updated 2019 metaanalysis of 13 randomized, controlled trials and more than 127,000 participants found that marine-derived omega-3s significantly reduce risk of heart attack, stroke, cardiovascular disease and death. Cicero suggests supplements with EPA (eicosapentaenoic acid) specifically—which may improve circulatory health, help regulate heartbeat and may reduce cardiovascular inflammation. Recommended dosage: 1,000 mg/day EPA
BEETROOT EXTRACTS Beetroot extracts are a “natural source of nitrates and are associated with reduced blood pressure and improved vascular and heart functionality,” says Cicero. A 2021 trial on healthy males found that taking beetroot extract before exercise improved heart rate recovery, and a 2020 review paper reported that the blood pressure lowering effect of beetroot juice is “significant” in people with normal blood pressure and even more considerable with high blood pressure or obesity. Recommended dosage: 200–400 mg/day
WINTER 2022 | LIVE NATURALLY
Widely thought to lower cholesterol and reduce the risk of major cardiac events, red yeast rice is made by fermenting white rice with a yeast called Monascus purpureus, creating a reddish colored rice. In a 2019 research paper, Cicero reported that this rice reduces LDL (bad) cholesterol by as much as 25 percent. He suggests taking it combined with phytosterols (which studies have found have an additional cholesterollowering effect) or the Chinese herb berberine (which also reduces triglycerides). Do not use red yeast rice if you take statin drugs or are intolerant to statins, says Cicero, as red yeast rice has similar effects. Recommended dosage: 1,200–2,400 mg/day, divided into two to three doses
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Inflammation & Immunity
TRY THESE RESEARCH-BACKED ANTI-INFLAMMATORY SUPPLEMENTS TO SUPPORT YOUR IMMUNE SYSTEM.
Vitamins C & D “To help create a just-right inflammatory response for the immune system, you have to have vitamin D,” says McLemore. “It’s one of the few substances that increase T-regulatory cells, which are the main determinant in inflammation,” she explains. Vitamin C is also a powerful antioxidant, she says, reducing oxidative stress and inflammation.
B Y K AT H R Y N L E AV I T T
A
2020 study of people in 27 countries found that the most pressing health concerns right now are COVID, mental health, cancer, stress, obesity and diabetes, all of which have a common link: inflammation. “Inflammation, simply put, is the root cause of all disease, whether that’s pain, immune system dysfunction, metabolic syndrome, autoimmune disease, you name it,” says Jennifer McLemore, L.Ac., an acupuncturist and Chinese herbalist in Boulder, Colorado, who sees inflammation-related concerns in just about all her patients.
What is inflammation? Inflammation is an essential process. The immune system uses a healthy amount of inflammation to respond to and help heal illness and injury. “If you were to get a cold or an injury, it’s the same exact pathway for inflammation,” says McLemore. The trick is achieving just the right amount of inflammation to keep the immune system functioning optimally. Unfortunately, our modern lifestyle tips the balance toward too much of it. The number-one driver of too much inflammation is a poor diet, says McLemore. For a healthy inflammatory response, she advises reducing sugar and alcohol, and choosing a diet rich in whole foods.
Recommended dosage: Vitamin D 2,000 IU daily (get tested first); vitamin C 1,000 mg once or twice daily
Turmeric Used for thousands of years as a medicine, turmeric is thought to offer quicker recovery from fever, cough and sore throat. “Out of all the herbs used to decrease inflammation, turmeric has the most methods of action on the body—therefore it has the strongest effect,” says McLemore. “It is also one of the best and most thoroughly studied herbs for inflammation.” Avoid it if it causes stomach upset, she says. Recommended dosage: Start with 500 mg twice daily up to 1,000 mg three times daily, with food
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NAC
(N-acetyl cysteine) “There are so many reasons to recommend NAC, considered the master antioxidant,” says McLemore. NAC is the main precursor to glutathione, and “pretty much every toxic thing we do to our body depletes our glutathione levels,” she says, which stresses our immune system and can lead to disease. Now being studied in clinical trials to protect against COVID, proper glutathione levels are crucial for staying well. Recommended dosage: 600 mg once or twice daily
Fish Oil While opinions about fish oil have varied in recent years, interest is renewed. A 2020 review found not only is it antiinflammatory, but it may also help prevent viruses from entering the body in the first place. A 2019 clinical trial suggests that enriched marine-derived fatty acids increased immune response for up to 24 hours. McLemore also suggests trying cod liver oil because it’s naturally rich in vitamin D and not chemically altered. Recommended dosage: Follow label instructions
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Keeping inflammation in check can help promote immune health.
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SAY IT OUT LOUD: Pick-NOG-en-all
Pycnogenol This hard-to-pronounce, tree bark-derived herb has an impressive array of benefits. B Y K AT H R Y N L E AV I T T
WHAT IS IT?. From the bark of the French maritime pine growing along the coast of France, Pycnogenol is a trademark name for pine bark extract, which has records dating back to the fourth century BC and the Greek physician Hippocrates, who reportedly used the herb for inflammation. Today, Pycnogenol is still considered a powerful anti-inflammatory, as well as a super-antioxidant, scavenging free radicals and reducing oxidative stress to help prevent disease. It is naturally rich in multiple beneficial compounds, a quality believed to be behind its wide range of benefits.
USE IT FOR Research suggests that Pycnogenol offers myriad benefits, supporting heart health by lowering cholesterol; supporting brain and skin health; and helping to prevent diabetes, allergies, asthma, migraines and even the common cold. It is also of special interest for assisting with hot flashes in perimenopause, providing a non-estrogen alternative to hormone therapy. Research has found that it also helps recycle
vitamins C and E in the body, providing a double-pronged antioxidant effect.
THE SCIENCE. Recent studies suggest that Pycnogenol improves symptoms in Parkinson’s, Alzheimer’s and traumatic brain injury. A 2021 study found that it improves inattention and impulsivity in children with ADHD after just four weeks of supplementation. A 2019 clinical trial found that in male patients with diabetes, taking Pycnogenol reduced total cholesterol, LDL cholesterol and glucose levels. Finally, a 2021 study found that Pycnogenol works better than cranberry in reducing UTI frequency in people with recurring infections, and a new clinical trial in progress is looking at Pycnogenol for relieving symptoms of menopause brought on by breast and other gynecological cancer treatments.
HOW TO TAKE IT Available as a tablet or capsule, the recommended dose of Pycnogenol ranges from 30 mg to 200 mg daily, depending on the condition. Take with food to avoid stomach upset.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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