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Category Archives: Health

Is astaxanthin good for your heart?

Astaxanthin heart benefits

Did you know that your heart beats 100,000 times per day, pumping about 2,000 gallons of blood? This organ is the key part of your cardiovascular system, together with all your blood vessels that carry blood from the heart to the body and then back to the heart.

It is essential to understand how your heart works and what conditions can affect it. There are habits, foods, and supplements that can help you prevent and manage heart problems. One of the supplements associated with heart health is the pigment astaxanthin. 

How the heart works

This amazing organ pumps oxygen and nutrient-rich blood throughout your body to keep you alive. Blood goes through a system of blood vessels – elastic, muscular tubes that carry blood to every part of the body.

Blood carries fresh oxygen from the lungs and nutrients to the body’s tissues. At the same time, it takes the body’s waste products, including carbon dioxide, away from the tissues. This sustains life and promotes the health of all parts of the body.

The heart is made of muscle. It has a left side and a right side, separated by a thin muscular wall. Both sides have an upper chamber and a lower chamber. The four chambers work together, contracting and relaxing to pump blood out of the heart and through heart valves. 

How can you keep your heart healthy? 

Diet 

Fruits, vegetables, whole grains, low-fat dairy, beans, skinless poultry and lean meats, and fatty fish like salmon, trout, and herring are good for your heart. On the other hand, you should avoid saturated and trans fats, salt, and added sugar. 

Exercise 

Aerobic exercise, such as running, cycling, swimming, or brisk walking, for 30 minutes most days of the week can help prevent or manage a heart condition. 

Stress

Stress can raise your blood pressure, so you might find ways to relieve tension. Exercising and getting enough sleep can help you unwind. Taking 15 minutes of quiet time every day might also be a good idea. Leaning on friends and family for support and doing things you enjoy can also help you cope.

Lifestyle

Unhealthy habits, such as smoking, or drinking alcohol, also take a toll on your cardiovascular system. You should avoid even second-hand tobacco smoke because it can damage your heart. As for alcohol, one drink a day for women, or two for men should suffice if you want to keep your heart healthy. 

Astaxanthin heart benefits

A heart-healthy lifestyle can always use some extra push. The best nutrients to add to your diet are magnesium, vitamin D, omega-3 fatty acids, and coenzyme Q10. Another supplement that is showing a lot of promise is astaxanthin. 

Astaxanthin is a carotenoid pigment that acts as a powerful antioxidant and has well-known benefits for eye, skin, and brain health. Yet, studies have also revealed that it can reduce the risk of heart disease by helping with several cardiovascular conditions. 

Cholesterol

There are two types of cholesterol: High-density lipoprotein or HDL often called good cholesterol, and low-density lipoprotein or LDL, also known as bad cholesterol.

Bad cholesterol can contribute to artery-clogging plaque. Good cholesterol, on the other hand, can help remove plaque and help protect you from getting heart disease. Having too much of the bad, or not enough of the good, can lead to heart disease.

According to a study, astaxanthin decreases the level of LDL (bad) cholesterol and increases the level of HDL (good) cholesterol. 

Blood flow 

A study on adults with metabolic syndrome showed that astaxanthin supported healthy blood flow by promoting arterial health. Another study showed that supplementing with 6mg of astaxanthin per day for only ten days showed a significant improvement in blood flow.

CRP levels 

Your body produces C-reactive protein, or CRP when there’s inflammation happening somewhere in your body. If your arteries are inflamed, you have a greater risk of heart disease, heart attack, stroke, or peripheral arterial disease. 

A study showed that subjects given astaxanthin for eight weeks experienced a 20 percent reduction in CRP levels.

Oxidative stress

Oxidative stress is a condition that occurs when there’s an imbalance in your body and free radicals exceed antioxidants. It can lead to cell and tissue breakdown and impact multiple aspects of your health. Among other things, it can cause hypertension, atherosclerosis, heart failure, and stroke.

Thanks to its antioxidant effects, astaxanthin can decrease oxidative stress on the heart and blood vessels to support cardiovascular health.

Goodwill Pharma’s Astax + 3 Direct contains astaxanthin, Vitamin C, Selenium, and Zinc, for an all-around supplement that will help with your heart and vascular health. 

Takeaway

Around 7.6 million people are living with a heart or circulatory disease in the UK. More than 460 of them will die today.

The heart is not just a muscle. It is the most important muscle in your body. This powerhouse, roughly the size of your fist, works ceaselessly to keep your body freshly supplied with oxygen and nutrients while clearing away harmful waste matter. 

You can help your heart work most efficiently by adopting healthy habits and giving it all the necessary nutrients through diet and the right supplements. 

You can find out more about astaxanthin and other interesting topics on our blog


Sources: 

https://www.lifeextension.com/magazine/2021/2/astaxanthin-heart-health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268807/

https://www.webmd.com/heart/heart-health-tips#091e9c5e8120dbd4-1-2

https://www.nutrex-hawaii.com/blogs/learn/astaxanthin-for-heart-health

What vitamins should I take if I’m vegan?

According to a poll, almost one in 10 Brits (8%) are already eating a plant-based diet, while one-third (34%) are either interested in trying or plan to try a vegan or plant-eating diet. 

This lifestyle may have many advantages, but there are certain downsides to consider if you are thinking of going vegan. Read on to find out what a vegan diet actually involves and how you can live a healthy vegan life. 

Should you go vegan? 

Advantages 

Vegans do not eat any foods of animal origin. Unlike vegetarians, they don’t even consume eggs, dairy, fish, or animal by-products (such as gelatine and honey). An increasing number of people are opting to go vegan for ethical, environmental, or health reasons. Let’s take a look at the main pros and cons of adopting this lifestyle. 

Reduced risk of disease

A plant-based diet reduces risks for common illnesses and diseases such as diabetes, hypertension, and cardiovascular disease. It also lowers incidences of obesity, high blood pressure, and cholesterol.

More antioxidants 

A vegan diet includes a lot of fruits and vegetables. Vegans also tend to experiment more with lesser-known vegetables, fruits, beans, legumes, and whole grains. All of these are excellent sources of antioxidants, vitamins, and minerals.

More fibre

Taking the recommended 25 to 38 grams of fibre every day is easier when you eat a vegan diet based on plant foods. Fibre is essential for healthy and quick digestion, so vegans often have better digestion and bowel movements. 

Weight loss

A restricted diet helps vegans to lose a few pounds, which is great news if your doctor recommends losing some weight. Not eating meats, high-fat cheeses, or conventional buttery cakes and cookies means less saturated fat and more low-calorie foods like salads and fresh produce. 

Disadvantages

Lack of essential nutrients

Some nutrients are hard to get without animal sources. These include calcium, omega-3 fatty acids, vitamin B-12, iron, zinc, and folate. Without supplementing your diet with vitamin pills or fortified cereals, the lack of these nutrients can cause bone and muscle loss.

Lack of protein

This diet does not include meat, which is the most popular protein source. Therefore, vegans, especially expectant mothers, run a greater risk of suffering lowered immunity or contracting an infection, as their protein intake comes completely from a plant-based diet. Among other things, a protein deficiency can cause fatigue, hair loss, and swelling. 

Hormonal disruption

One of the staples of a vegan diet is soy, usually in the form of processed products such as soy milk and tofu. These products contain phytoestrogens, which can negatively impact the hormonal levels of the body. Hormonal imbalance can cause breakouts on the skin, hair fall, irregular menstrual cycle, skin pigmentation problems, and more. 

Depression

A meat-free diet is linked to higher levels of depression and anxiety than omnivorous eating, according to a recent analysis. This can be explained by lower amounts of some nutrients, such as omega-3 fatty acids and vitamin B-12, which can affect your mood. 

How do vegans get enough vitamins? 

A well-planned, balanced vegan diet can provide you with all the nutrients your body needs to be healthy. Yet, if your diet doesn’t plan properly, you could miss out on essential nutrients. Vegans need to pay special attention to the following nutrients:   

Protein 

A variety of proteins from different sources is necessary to get the right mixtures of amino acids, which build and repair the body’s cells. Vegans can get protein in their diet from sources such as pulses and beans, cereals (wheat, oats, and rice), soy products (tofu, soya drinks, soya mince), nuts, and seeds. 

Iron

It is possible to get enough iron even without meat. Good sources of iron, suitable for vegans, include beans, lentils, peas, nuts, dried fruit, dark-green vegetables, whole grains, and brown bread cereals fortified with iron. 

Zinc 

Plant-based foods which are rich in zinc include whole grains, wheat germ, tofu, sprouted bread, legumes, nuts, and seeds. Vegans need to eat plenty of these foods throughout the day to reach the RDA of 8–11 mg of zinc per day for adults. 

Vitamin B-12

Vitamin B12 is crucial for protein metabolism, the formation of red blood cells, and the health of your nervous system. Foods rich in vitamin B12 include unwashed organic produce, mushrooms spread in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast.

Omega-3 fatty acids

Sources of omega-3 fatty acids suitable for vegans include flaxseed oil, rapeseed oil, soya oil and soya-based foods (such as tofu), and walnuts. Yet, some evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.

Vegan supplements

Modern food production systems and lifestyles make it more difficult for everyone – vegans or not – to get all they need from diet alone. Appropriate supplementation should be an integral part of healthy vegan nutrition. 

It is also essential to get the right supplements. You have to get the necessary nutrients in the proper form, quantity, and quality. 

Goodwill Pharma’s Astax+3 Direct is an all-around supplement and immune booster with ingredients suitable for a vegan diet. 

Takeaway

There are many reasons why more and more people are going vegan. This diet and lifestyle can make you healthier and stronger in the long run. Yet, if you want to make the transition safe for your body, you will need additional nutrition knowledge. 

A carefully planned plant-based diet should be supported by taking enough supplements. If you are not sure what your body needs, you might consider seeking advice from a dietitian specialising in vegan nutrition. 

If you want to read more about exciting topics, follow our blog regularly. 

Sources: 

https://www.nhs.uk/live-well/eat-well/vegetarian-and-vegan-diets-q-and-a/

https://www.hollandandbarrett.com/the-health-hub/food-drink/diets/vegan/vegan-your-way/what-vitamins-do-vegans-need/

Which magnesium is best for sleep and anxiety?

Your body has all it needs to regulate a good night’s rest. But we all know that the sleep circle may get interrupted for different reasons. Jetlag, stress, anxiety, extra work, we have been there! Fortunately, there are solutions you can choose from! We would like to share with you one of the most scientifically proven remedies for sleep and anxiety – magnesium! So let’s get down to it!

Magnesium for sleep

Our bodies need magnesium in large quantities. Yet, we do not produce this essential mineral independently and consume a rich diet or take a supplement. If we opt for a tablet, the NHS UK recommends 300 mg for men and 270 mg for women. A healthy adult has about 25 mg of magnesium in our body system, well below the recommended levels. Half of it is found in our bones and the other half in our soft tissue.

Poor sleep, hypertension, cardiovascular disease, and type 2 diabetes are the adverse side effects linked to a magnesium deficiency. 

A natural solution for insomnia is to incorporate the mineral into your diet. Magnesium is found in the body, and besides other health benefits, it can help your sleep. As a result, you’ll fall asleep more profoundly and quicker, which will make you rested for the day ahead. 

Several studies have shown that increasing your magnesium intake boosts your sleep performance and helps with anxiety! However, women are more affected by lower levels of it, and unfortunately, it can cause insomnia.

This essential mineral effectively reduced insomnia among elderly adults, too. However, the study above says that nearly 50 % of older adults do not get the best rest during the night. 

Additionally, when the participants added magnesium to their diets, they felt better, had longer sleep times, improved sleep efficiency, and had fewer early morning waking.

Turn your brain off at night!

If you are one of those who suffer from lack of sleep because you can’t turn your brain off at night, then read on, please! 

The good news is that magnesium helps to slow down your thinking! The secret is in regulating a neurotransmitter called GABA.

What is GABA? 

GABA is short for Gamma-Aminobutyric acid, and it is a vital amino acid that plays a crucial role in your overall sleep health. One of the primary functions of GABA is to help your brain power down for the night. In addition, this neurotransmitter slows down the communication between your brain and your central nervous system, helping you relax, de-stress, and ultimately fall asleep.

Magnesium promotes your body to maintain healthy levels of GABA. Plus, GABA can manage both body and mind calmly while preparing for sleep. This calming ritual is a natural boost to your circadian rhythms.

Your circadian rhythm is your internal clock. It cues your brain to feel sleepy when the sun goes down and more awake when the sun rises. Think of it as that the healthy circadian rhythm is a natural routine that allows for deeper, quality sleep.

Magnesium handles stress and anxiety

According to research, there is a link between magnesium and stress when we talk about sleep. The study results show that increasing the daily magnesium intake helps regulate both the sympathetic and parasympathetic nervous systems!

The parasympathetic nervous system is called the “rest and digest” system and makes your heart rate slow down and relax other systems in your body. On the other side, the sympathetic nervous system is the “fight-or-flight” response system and puts you in a heightened state of arousal.

The results of magnesium supplements in the study were: decrease in sleep disorders, irritability, poor concentration, and depression!

Magnesium Glycinate

Some magnesium supplements include a blend of different types of magnesium. This form helps with sleep regulation and anxiety!

 Magnesium glycinate has shown that helps:

  • Relieve anxiety,
  • Promotes bone health,
  • Manage blood sugar in people with diabetes may lower the risk of developing type 2 diabetes,
  • Maintain normal heart rhythms,
  • Reduce symptoms of PMS,
  • Amplify exercise performance,
  • Reduces pain. 

Certain conditions can improve with magnesium supplementation:

Goodwill Pharma’s Magnewill Rapid sachets contain magnesium glycinate! So if you wish for mental calm, relaxation, relief for anxiety and depression, and better sleep – click on the link and shop!

Magnesium supplementation is considered safe for healthy adults. However, we encourage you to consult your doctor before starting magnesium glycinate supplementation. Talk with your healthcare provider, especially if you have any heart or kidney problems. If you take antibiotics or other medications, ask how they’ll interact with magnesium.

When possible, choose a healthy diet plan, local and organic foods. These contain the highest concentration of nutrients and minerals. However, some soils don’t have essential nutrients, and as a result, fresh products can lack magnesium. 

Takeaway

Magnesium plays a crucial role in human health. Lack of it is linked to many adverse effects, including insomnia, anxiety, depression, heart disease, and diabetes. If you are not getting enough of this essential mineral, you may need to consider taking supplements! Many forms are present today, but magnesium glycinate may help with a good rest during the night and relief for anxiety. So choose your diet wisely and take care of yourself!

Our team delivers many articles to notify you about the latest health-related information. So read our blog and share it with a friend!


Resources

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.saga.co.uk/magazine/health-wellbeing/treatments/vitamins-minerals/are-you-getting-enough-magnesium

https://pubmed.ncbi.nlm.nih.gov/12163983/

https://pubmed.ncbi.nlm.nih.gov/11447329/

https://pubmed.ncbi.nlm.nih.gov/27933574/

https://www.healthline.com/health/magnesium-glycinate#benefits

https://pubmed.ncbi.nlm.nih.gov/21833524/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201900/

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z

Natural Ways To Keep Bones Healthy

Did you know that there is one fragility fracture in the UK every minute?

That is 1,400 a day, over 500,000 every year. There are many reasons why bones become fragile. Yet, there are also natural ways to keep bones healthy. Read on to find out what affects your bones and how you can protect them and keep them strong.

What affects bone health? 

Weak, fragile bones can be caused by anything that makes your body destroy too much bone or keeps your body from making enough bone.

  • Ageing 

As you age, your body may reabsorb calcium and phosphate from your bones instead of keeping these minerals in your bones. This makes your bones weaker. When this process reaches a particular stage, it is called osteoporosis.

Women over the age of 50 and men over the age of 70 have a higher risk for osteoporosis than younger women and men.

  • Lifestyle 

Certain habits, such as drinking alcohol or smoking, can weaken your bones or damage them. 

Excessive weight and lack of exercise are linked to less bone mass and weaker bones. 

Your diet matters too. If you do not take enough high-calcium foods, your body may not make enough new bone.

  • Medical disorders 

Some long-term medical conditions can confine you to a bed or chair. This keeps the muscles and bones in your hips and spine from being used or bearing any weight. As a consequence, you can suffer bone loss and fractures. 

Some other conditions, such as rheumatoid arthritis, chronic kidney disease, or diabetes, can also lead to bone loss.

How can you keep your bones healthy? 

Building healthy bones is extremely important. You incorporate minerals into your bones until 30, when you achieve peak bone mass. 

If you don’t build enough bone mass during this time or suffer bone loss later in life, you have an increased risk of developing fragile bones that break easily.

Yet, there are many natural ways to keep bones healthy as you age. 

  • Diet

Calcium is the most essential mineral for bone health, and it’s the main mineral found in your bones. Old bone cells are constantly broken down and replaced by new ones, so you need to consume calcium daily to protect bone structure and strength.

Good sources of calcium include dairy foods, green leafy vegetables, soya beans, nuts, and fish eaten with bones, such as sardines. 

Vitamin D plays several roles in bone health, including helping your body absorb calcium. People with low vitamin D levels tend to have lower bone density and are more at risk for bone loss. 

Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. In addition, mushrooms, eggs and fortified foods, such as milk and cereals, contain plenty of vitamin D. 

  • Exercise

One of the best types of activity for bone health is a weight-bearing or high-impact workout, which promotes the formation of new bone. In children, this type of exercise increases the amount of bone created during the years of peak bone growth. In older adults, it can be highly beneficial for preventing bone loss. 

Some of the best workouts, which are safe even if you have osteoporosis, include tai chi, yoga, hiking, brisk walking, or even dancing.  

Should you take supplements? 

Bone is constantly in the process of being broken down and reformed. This requires an adequate supply of certain nutrients. 

As a result, you might consider certain dietary supplements to protect your bones and prevent osteoporosis in addition to an overall healthy diet. 

The most essential elements for healthy bones are calcium, vitamin D, magnesium and zinc. 

Another supplement to consider is collagen. It is the main protein found in bones. It contains glycine, proline, and lysine amino acids, which help build bone, muscle, ligaments, and other tissues.

Goodwill Pharma offers an optimal solution in the form of Cartinorm®+ BIOcollagen (10 g / 20 sachets). Its unique combination of ingredients helps your body use collagen in the best way. 

Takeaway

Have you ever broken a bone? If you haven’t, you might consider yourself lucky. Yet, it often has nothing to do with luck. Instead, there are things you can do to keep your bones break-free. 

Don’t take your bone health for granted. Do enough exercise, eat a balanced diet with the addition of quality supplements when necessary, and you should be able to rely on your bones for a long time. 

If you want to read more about exciting topics, follow our blog


Sources: 

https://m.ufhealth.org/what-causes-bone-loss

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

https://www.healthline.com/nutrition/build-healthy-bones

Types of collagen supplements

We should be very familiar with collagen because it makes up a third of all the protein in our body. Skin, bones, tendons, ligaments, cartilage, muscles, blood vessels – collagen is everywhere. Our body makes it naturally, but its levels decrease as we get older. 

Read on to find out how to protect, maintain and boost your collagen levels. 

What does collagen do in your body?  

Different types of collagen have different roles in your body. The three main types are type I, II, III.

Type I accounts for 90% of your body’s collagen and is made of densely packed fibres. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth. Levels of type I collagen begin to decline after about age 25. 

  • You will often see the decrease of the kind I collagen resulting in characteristics such as sagging skin, fine lines, brittle nails and thinning hair. 
  • Type II is made of more loosely packed fibres and is found in elastic cartilage, cushions your joints. Though somewhat less prevalent in the body than type I, type II collagen is critical, especially for active people who need to rely on their joints.
  • Type III supports the structure of muscles, organs, and arteries. It is generally found in reticular fibres, such as the bone marrow. 

How can you get enough collagen? 

There is no test to measure the amount of collagen in your body, but you can tell when you don’t have enough. Your body naturally starts to make less collagen in your mid-to-late 20s. 

Through various conditions, you can feel this: your skin becomes less elastic, tendons and ligaments get stiffer, muscle mass decreases, and cartilage wears down. As a result, you form wrinkles, become weaker and less flexible, and develop joint pain. 

Therefore, as you get older, you might need to replenish your body’s nutrients to make collagen through your diet. Certain foods contain a bioavailable form of collagen your body can use right away. Some of the best sources of collagen are bone broth, egg whites, avocado, garlic, seafood, citrus, and leafy greens. 

It is also essential to know what to avoid in your diet, so be sure to stay away from too much sugar and refined carbohydrates, which can cause inflammation and damage collagen.

Collagen supplements

Your body makes collagen by combining various amino acids. In addition to a balanced diet, you can take collagen supplements to get extra amounts of some amino acids. 

Collagen supplements usually come in the form of powder or capsules. In either form, manufacturers usually break the collagen in the supplements down into peptides, making it easier for the body to absorb and use. 

Collagen supplements are generally made from connective tissue, bones and other parts of pigs, cows, and chickens. In bovine-, pork- or poultry-sourced collagen, the words “pasture-raised” or “grass-fed” guarantee a good source. Pasture-based, grass-fed animals roam freely and graze on native and cultivated pastures. 

Another high-quality source is marine collagen, which is made from fish skin. It is a more sustainable alternative to many other collagen sources. 

Good collagen supplements often contain Vitamin C. This micronutrient helps produce collagen and has an active role in collagen synthesis. It also acts as a sort of glue that binds collagen fibres together.

Some collagen supplements can also include hyaluronic acid, promoting optimal skin moisture.

Goodwill Pharma provides an optimal solution in the form of Cartinorm®+ BIOcollagen (10 g / 20 sachets). This protein shows promising results in arthritis and osteoporosis management, muscle recovery, and prevention of cartilage loss.

Bottom line 

Collagen isn’t anything new. Your body has been making it your whole life. It is the glue that holds your body together. So, do you need to look for it on store shelves? Is it something you should buy? First, you should consider if your body is already making enough collagen on its own.

Wrinkles, muscle weakness, or aching joints might be your body’s way of telling you that you are low on collagen. In this case, you should consider adjusting your diet or boosting your collagen levels with carefully chosen quality supplements. 

Read our blog regularly if you want to learn more about collagen and other exciting topics.  

Sources: 

https://www.vitalproteins.com/blogs/stay-vital/collagen-peptides-types#

https://www.healthline.com/nutrition/collagen#sources

https://www.medicalnewstoday.com/articles/262881#overview

https://www.healthline.com/health/beauty-skin-care/collagen-food-boost#keep-an-eye-on-sugar

Nutrients for Healthy skin

Is beautiful skin just the play of genetics? Do you need all those expensive high-end products to get the ‘glow’? Well, we have good news for you! You can be beautiful from the inside out by eating great nutrients and supporting your body with healthy lifestyle choices! To keep your skin looking wonderful – feed it well from the inside! Let’s see together what the essential nutrients for healthy skin are!

Go for Vitamin C

“C” stands for collagen, too – this vitamin supports the skin proteins to hold their shape. By the way, it’s a robust antioxidant since it protects from free radicals and even lowers the chance of skin cancer! Slower-healing sores, easy bruising, and bleeding gums – are signs of low levels of vitamin C. This vitamin is vital for our immune system, but not just that, it promotes radiant, glowing skin and delays ageing! Blemishes and skin tags can heal if you consume enough kiwi fruits, oranges, strawberries, blueberries. If you opt for a supplement, Goodwill Pharma’s Vitamin C granules are great for travelling or those busy days. 

Eat plenty of zinc 

Did you know that the outer layer of your skin has five times more zinc than the layer underneath? This mineral helps when you injure your skin by keeping the cell walls stable and dividing and growing. Zinc protects the skin from UV damage and acts as an antioxidant! Eczema and itchy rashes are some signs that you may lack zinc. Putting moisturizers and steroid creams on skin will not help you in this case – but getting enough zinc from your diet will do! Good sources of zinc are cheese, cereal products, meat, and shellfish. If you are taking zinc supplements, please be aware that they may cause nausea, vomiting, or anaemia if taken in excess. However, taken by the recommendations, it can do wonders with your skin! Goodwill Pharma’s Zinc is a safe supplement available and used for its many benefits.

Get enough Vitamin D

Close up brunette half naked woman 20s with perfect skin nude make up hold avocado isolated on beige pastel wall background studio portrait. Healthcare cosmetic procedures concept. Mock up copy space

We wrote about the benefits of this vitamin on various topics, including pregnancy and immune system regulation. Yet, there is one more gain from it – prevention from premature ageing! Having optimal vitamin D levels may impact your overall health, even your skin! Experts say there is a strong link between vitamin D and your skin, and it is crucial to get the right amount by sun exposure, foods, or supplements. The ‘sunshine vitamin’ plays a significant role in skin protection, rejuvenation, and contributes to skin cell growth, repair, and metabolism. It even strengthens the skin’s immune system and may destroy free radicals that cause premature ageing. 

Vitamin D is a hot topic these days, mainly because a significant proportion of the worldwide population is deficient in this nutrient. There is increasing evidence that it is a blessing for almost every tissue in our bodies – brain, heart, muscles, immune system, and skin!

Nutrients rich in vitamin D are egg yolks, mackerel, salmon, tuna fish, and beef liver. There are only a few natural sources, but daily sun exposure for at least 20 minutes is essential also. Goodwill Pharma’s Vitamin D is an excellent option for those who live a busy lifestyle.

Get to know Astaxanthin

Astaxanthin is a carotenoid pigment in trout, microalgae, yeast, and shrimp, among other sea creatures. This pigment gives a pinkish colour to Pacific salmon. Nonetheless, it has many health benefits, too. This fascinating carotenoid makes your skin younger, helps with oxidative stress, and has anti-inflammatory properties, immune-enhancing effects, effects on skin damage, and effects on DNA repair. Numerous studies are done to prove Astaxanthin has many incredible benefits indeed! Astaxanthin may act as an internal sunscreen by blocking UVB ray damage! Yet, it should not replace sunscreen. Consuming foods rich in Astaxanthin (salmon, shrimp, and seafood) may benefit your overall health. However, you can get some great products on the market, too. Goodwill Pharma’s Astax contains additional zinc, selenium, and vitamin C!

Bonus: Can we beat acne with diet? 

Acne is an infection of the sebaceous glands of the skin. These glands are stimulated by hormones (androgens). If you struggle with acne, the best way is to cut back on saturated and hydrogenated fats in margarine and processed foods. Junk food and foods high in sugar, cakes, biscuits, ice cream, and chocolate are potential dangers, too. Choose more raw vegetables, whole grains, fresh fruit, fish, and cooked food. It is best to include selenium-rich foods, like Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts, and wholemeal bread. Follow these steps and heal your skin. Lifestyle changes are cheaper than expensive cosmetic procedures, and a healthier appearance – clean skin often accompanies them!

Takeaway

You won’t need those pricey creams, skin injections, and heavy makeup if you consume healthy food rich in vitamins and minerals! The critical ingredients in your daily intake may include vitamin C, vitamin D, Zinc, and Astaxanthin. Luckily, we can get this food at the market. Effective treatments can come from the inside out and give a beautiful glow to our skin!

Please, follow our blog to read the newest articles on health. We would like to hear from you; comment below and follow us on our social media platforms!


Resources:

https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin

https://www.mindbodygreen.com/articles/astaxanthin-benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/

https://www.nuffieldhealth.com/article/how-to-make-your-own-vitamin-d-face-mask

https://www.insider.com/how-does-vitamin-d-affect-your-skin-2019-1#vitamin-d-is-largely-linked-to-bone-health-but-is-also-crucial-for-your-skins-health-1

https://www.bbcgoodfood.com/howto/guide/what-zinc

https://www.webmd.com/beauty/nutrients-for-healthy-skin#2

What supplements are safe and unsafe during pregnancy

Do you often worry about your pregnancy and good outcomes? For best results, it’s incredibly relevant to maintain a healthy lifestyle if you’re pregnant or trying to conceive. A nutritious diet, intake of necessary vitamins and minerals, moderate exercise, and a positive attitude are beneficial for your pregnancy. Yet, there are countless supplements, herbs, and prenatal vitamins offered on the market. It can be confusing to evaluate what’s best for your body and what you should avoid. So, let’s dive in and see what supplements are safe for your pregnancy and what aren’t!

Most essential vitamins for pregnancy

Your healthcare provider may suggest that you take prenatal vitamins so that your body has the most essential vitamins and minerals for a healthy pregnancy. Of course, eating healthy is a great idea – but covering any nutritional gaps in your diet will be beneficial, too.

It is safe to say that prenatal vitamins help get all the nutrients. Therefore, you should start taking prenatal vitamins before conception and during your pregnancy and even breastfeeding. 

Here are some essential vitamins and minerals that are extremely important for you. 

  • Folate

Women of reproductive age are encouraged to take 400 micrograms of folic acid (B9 vitamin) each day. This will prevent major birth defects of the baby’s brain and spine (spina bifida). In addition, folic acid helps form the neural tube when the baby develops early during pregnancy. 

  • Iron

Iron is necessary during pregnancy because maternal blood volume increases by 45 per cent. This mineral is crucial for oxygen transport and the healthy growth and development of your baby and the placenta. Anaemia during pregnancy has been associated with preterm delivery, maternal depression, and infant anaemia.

  • Vitamin D

You may have low vitamin D levels during the wintertime between September and March. Vitamin D regulates the amount of calcium and phosphate in the body needed to keep bones, teeth, and muscles healthy. Goodwill Pharma’s Vitamin D3 contains the optimal levels needed.

  • Magnesium

Magnesium is an essential mineral required to regulate body temperature, nucleic acid, and protein synthesis, with an integral role in maintaining nerve and muscle cell electrical potentials. It may reduce fetal growth restriction and preeclampsia and increase birth weight. Deficiency in this mineral during pregnancy may increase the risk of chronic hypertension and premature labour. Goodwill Pharma has a top-rated product Magnewill Rapid which provides an optimal dose of magnesium – 375 mg.

  • Zinc

Taking zinc during pregnancy reduces preterm births. Many women of childbearing age today may have mild to moderate zinc deficiency. Low zinc concentrations may cause preterm birth or even prolong labour. Therefore, goodwill Zinc can increase the fertility rate significantly.

  • Vitamin C

Vitamin C is vital for both mom and baby. It is needed for tissue repair and wound healing, and it helps your baby’s bones and teeth develop, too. In addition, vitamin C increases your ability to absorb iron.

The first few weeks of pregnancy are significant for fetal health and development. Taking folic acid and other prenatal vitamins can help reduce the risk of some birth defects. Keep taking prenatal vitamins throughout your entire pregnancy and even while breastfeeding!

Vitamins to avoid during pregnancy

There are specific vitamins and minerals you should skip taking during pregnancy. These can cause trouble, so we encourage you to avoid them.

  • Vitamin A

Vitamin A, or retinol, benefits your skin and vision. However, when you are pregnant, taking too much vitamin A can cause birth defects. This vitamin is essential for fetal vision development and immune function, but too much vitamin A can be harmful. 

  • Vitamin E

Higher doses of vitamin E don’t improve outcomes for mothers or babies and may increase the risk of abdominal pain and premature rupture of the amniotic sack.

  • Iodine

Iodine is a very essential nutrient during pregnancy. It is needed for the proper development of the fetus. Yet, when taken in excess, it can affect thyroid function. Iodine overdose may cause hyperthyroidism or hypothyroidism. Too much iodine may also affect the neurodevelopment of the child.

We encourage pregnant women not to take any single vitamin or mineral supplements in higher-than-normal doses unless a healthcare provider recommends for an exceptional condition. This is because higher amounts of fat-soluble vitamins can be toxic. These fat-soluble vitamins are vitamins A, D, E, and K. 

Takeaway

Expectant mothers are encouraged to take prenatal vitamins to support fetal development and healthy pregnancy. However, taking higher doses of fat-soluble vitamins – A, D, K, and E may cause birth defects. In addition, these vitamins may be dangerous for the baby, causing preterm birth, affecting the child’s neurodevelopment, and causing abdominal pain. Therefore, taking your necessary vitamins throughout your pregnancy will benefit both the mother and child.

We hope you enjoyed today’s article! Please, share it with a friend! Comment below on your experiences with vitamins during pregnancy! Read and follow our blog!

Resources

https://www.healthline.com/nutrition/supplements-during-pregnancy#safe-supplements

https://www.medicinenet.com/birth_defects/article.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1804304/

https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

What are the benefits, sources and recommended daily intake of zinc?

You may have heard you need zinc, but how much zinc do you actually need and why is zinc important? What are really the zinc benefits and which sources provide you with a good daily dose?

Zinc is needed only in small amounts – in other words, it is a trace mineral. It contributes to the creation of DNA, cell growth, building proteins, healing, and the immune system. Zinc helps cells to grow and multiply, so it is very much needed in pregnancy, childhood, and adolescence. Since the body doesn’t store this mineral, it is vital to know good sources of zinc and ingest it daily.

What are the benefits of zinc?

Woman breaks a chocolate brownie - dark chocolate is an excellent source of zinc

Our body uses zinc in essential processes. This mineral is the second most abundant trace mineral in the body after iron, and it is present in every single cell. 

Enzymes need zinc for metabolism, digestion, and nerve function. It is crucial for the development and function of immune cells. This is a piece of good advice, especially during the flu season!

Our skin benefits from zinc, too. Beautiful, healthy, and glowing skin is not possible without zinc! We need zinc for taste and smell because one of the enzymes for proper taste and smell depends on this nutrient. So zinc deficiency can reduce your ability to taste or smell! 

What are good sources of zinc?

Female hands hold a grey-orange stone, with zinc in it

Eating healthy, nutrient-rich whole foods will enhance your well-being. Did you know that a good amount of zinc in your diet is strongly linked to an efficient and potent immune system? So let’s see together what food we need to buy on the market!

Non-vegetarian sources of zinc

Chicken, beef, and pork provide a decent amount of zinc to your diet. Choose lean meats, like lean beef, pork tenderloin, and boneless chicken breasts. One cup of chopped roasted, skinless chicken breast provides 19 percent of the daily recommended value of zinc!

Eggs also contain zinc, so don’t forget to have at least one today!

Yet, not all zinc food sources are equal. Zinc absorption in the gut is significantly higher when the mineral is consumed from animal protein versus plant sources! Phytates – chemical compounds found in plants – inhibit zinc, calcium, and iron absorption. Something to consider when we plan our diet!

Vegetarian sources of zinc

Food sources of zinc include chicken breast, liver, carrots, garlic, nuts and seeds, most of which are in bowls

Fortunately, there are plenty of non-carnivorous sources of zinc! Filling your plate with plants will do wonders for your health. A plant-based diet is linked to lower mortality risk, so let’s make a list for our grocery shopping today:

Mushrooms, spinach, broccoli, kale, and garlic contain a decent amount of zinc, plus other vitamins and minerals! One cup of mushrooms and kale contains about 3 percent of the daily value of zinc. 

Legumes like chickpeas, lentils, beans – add foods like hummus, black beans to your daily meals for extra zinc benefits! ¼ cup of hummus contains 8 percent of the daily recommended values of zinc. 

Nuts, seeds are the next great source of zinc that will enrich your diet. Pumpkin seeds, oatmeal, chia seeds, cashews, pecans, peanuts – there are plenty of them! Choose your favourite!

Lastly, a sweet dessert surprise! Dark chocolate is a wonderful source of zinc! The darker, the better: 60-69% cacao contains 7 percent of the recommended daily value of zinc, while 70 to 85% cacao contains 8 percent. Plus, it will lower your blood pressure and improve blood flow! 

How much zinc do you need daily?

Having a variety of good healthy sources of zinc in your diet will ensure you get all the zinc benefits. However, high doses of zinc reduce the amount of copper the body can absorb. This could lead to anemia and the weakening of the bones.

A balanced diet is the best choice to avoid the side effects. So do not take more than 25 mg of zinc a day unless otherwise advised by a doctor!

The recommended amount of zinc you need according to the UK guidelines is: 

  • 9.5 mg a day for men 
  • 7 mg a day for women

People with low levels of zinc can use zinc supplements. Since our body can’t produce zinc on its own, the increased intake is necessary in these cases. We recommend talking to your healthcare provider for more information and an individual health plan. 

Takeaway

As a trace mineral, zinc is needed in small amounts and can come from a variety of sources. However, zinc benefits are many, and with good sources of zinc, these are easy to obtain. Our body uses it in every cell and supports our immune system, cell growth, development of the human body – so we need zinc at every stage of our lives! There are plenty of good natural sources, and a balanced diet can ensure you have everything you need. Take care of your health – especially now in the flu season and amidst the Covid-19 pandemic!

If you found this article helpful – share, save, and comment! Read our blog for more information on health and supplements!


Sources:

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146416/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/

https://pubmed.ncbi.nlm.nih.gov/24506795/

https://pubmed.ncbi.nlm.nih.gov/23914218/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872795/

https://www.healthline.com/nutrition/zinc

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/

GOOD SOURCES OF MAGNESIUM: Where to get it, how much magnesium do you need, and why you should take it

What are some good sources of magnesium? and how much do you really need? Maybe you’ve asked yourself these questions, given that we often hear that magnesium is super important.

Let’s start with why magnesium is important? Believe it or not, this mineral plays a role in over 300 enzyme reactions in the human body. It also helps our skeletal, cardiovascular, and also our immune systems. Magnesium can also help with diabetes, migraines, and anxiety.

Read on to find out more about the benefits, dosage, forms, and sources of magnesium.

Why are good sources of magnesium important for your body?

A picture of a man in a good shape stretching on a race track, with an X-ray of his bones, which are strong because of magnesium.

Bones 

Magnesium is essential for bone health and formation. For instance, research shows a connection between correct magnesium intake and higher bone density. Also improved bone crystal formation, and a lower risk of osteoporosis in females after menopause. 

It also helps to regulate calcium and vitamin D levels. Which are two other nutrients vital for bone health.

Heart and blood vessels

Like other muscles, the heart needs magnesium to be healthy.For example a  2018 review found a relation between magnesium deficiency and an increase in the risk of cardiovascular problems, heart attacks, and strokes. 

Magnesium also helps to regulate high blood pressure. By helping blood vessels relax. It affects the metabolism of sodium, potassium, and calcium.  

Immunity

Magnesium is helpfullin the synthesis, release, and activity of cells of the immune system. It is also necessary for vitamin D to work.

Diabetes

Research shows that high magnesium diets are connected with a lower risk of type 2 diabetes. A possible explanation could be the role magnesium plays in glucose and insulin metabolism.

Magnesium deficiency may actually worsen insulin resistance. Which is a condition that often leads to type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.

Migraine 

Magnesium deficiency can affect neurotransmitters. It can also restrict blood vessel constriction. Which are factors that link to migraines. According to a review, magnesium therapy may be useful for preventing migraines.

Anxiety

Magnesium levels may be related to mood disorders like depression and anxiety.

According to a review from 2017, low magnesium levels may cause higher levels of anxiety. This can be explained by activity in the hypothalamic-pituitary-adrenal (HPA) axis. Which to clarify is a set of three glands that control our reaction to stress.

How much magnesium do you need? 

A picture of two adult men and women on a beach, with spread arms and in good mood, because they get enough magnesium.

Our body naturally has magnesium, but cannot make it on its own. So the amount we need depends on our age and gender. For instance, women aged 19 or older need 310 milligrams (mg) a day. 350 mg if they are pregnant. Adult men under 30 need 400 mg a day. 420 mg if they are over 30.

Having a magnesium deficiency is rare in healthy people who eat a balanced diet. However, you might be more prone to have low magnesium levels if you have another health condition. Also If you’re taking certain medicines, or as a result of a restricted diet low in vegetables and nuts.

If you do have a magnesium deficiency, you might experience symptoms such as;

muscle twitches

cramps

fatigue

muscle weakness

high blood pressure

irregular heartbeat

asthma

mental disorders

What are good sources of magnesium? 

Many people get enough magnesium through the foods they eat. To clarify the richest source of magnesium is in fish, such as salmon, pollock, mackerel, or halibut. However, You can find it in green vegetables, like spinach, nuts, beans, peas, and whole-grain cereals. 

However, in addition to these sources of magnesium, you might need to take magnesium supplements . You can take them in the recommended amounts of  65 mg/day for children ages 1-3. 110 mg/day for children ages 4-8. 350 mg/day for adults, and children ages 9 and up.

Not all sources of magnesium are equal

A picture of dark chocolate, carrot, oranges, salmon, yams, eggs, milk, parsley, apples and other food that are good sources of magnesium.

Magnesium comes in different forms: 

Magnesium citrate is one of the most commonly recommended sources of magnesium. It has a laxative effect and is used to clean the intestines before surgery or as a preparation for certain procedures. (e.g., colonoscopy, radiography), usually with other products. In addition, It may also be used for the relief of constipation. 

Magnesium gluconate is used to prevent and treat low amounts of magnesium in the blood. In addition, It can be used to treat symptoms of too much stomach acid such as heartburn, and acid indigestion. 

Magnesium glycinate is the go-to form of magnesium for doctors. Together with magnesium citrate, it is more bioavailable than other common forms of magnesium. It is a great option for magnesium supplementation. 

Goodwill Pharma’s Magnewill Rapid contains optimal doses of these three salts in their water-soluble form, which makes them readily available.

The takeaway 

To sum up, Magnesium is one of the essential pieces of the health puzzle. You should know which forms and doses you need and what benefits they will bring you. 

To get more interesting information about magnesium and other minerals, read our News


Sources: 

https://www.medicalnewstoday.com/articles/286839

https://www.webmd.com/diet/magnesium-and-your-health#1

https://www.healthline.com/nutrition/magnesium-deficiency-symptoms

https://www.mindbodygreen.com/articles/magnesium-glycinate

WHERE TO GET VITAMIN D AND WHY: Exciting research and new uses

Are you getting enough vitamin D? If you are, then you belong to the privileged half of the global population. According to studies, 50% of people worldwide have the “sunny vitamin” insufficiency, while about 1 billion are deficient. 

If you lack this element, you might consider increasing your intake through foods rich in vitamin D, or supplements. Read on to find out why it is so beneficial. 

Why is it important?

It needs no special introduction, since it has been in focus lately, especially in the context of the COVID 19 pandemics. 

Most of us are aware of vitamin D’s importance for our skeletal system and teeth, thanks to its ability to maximize the absorption and use of calcium. It is also known to be beneficial for muscle, heart, and lungs health.

Yet, there is so much more to this powerful vitamin than we can imagine. Scientists keep discovering its new fascinating properties with incredible implications for our health.

Vitamin D and urinary health

Are late night trips to the toilet becoming a nuisance? One of the latest discoveries is the impact of vitamin D on the bladder function and some common urinary problems such as pelvic floor disorders, urinary incontinence, or overactive bladder . 

Recent reviews of several past studies have demonstrated a strong link between sufficient Vitamin D intake and good urinary health. 

On top of everything else we have learned, this may sound unbelievable, but there is a clear explanation. The muscle which contracts to allow urine out of the bladder contains vitamin D receptors. Consequently, the vitamin can help strengthen this and other muscles in and around the pelvic floor. 

Moreover, a study from 2019 found a correlation between low vitamin D levels and  an increased risk of bladder cancer.

Vitamin D could be important for COVID 19

Vitamin D is famous for its immune-boosting properties. However, some recent findings shed new light on its ability to fight even the coronavirus. 

It has long been known that vitamin D deficiency significantly correlates with the severity of SARS-CoV-2 infection, but now we know more about the mechanisms through which it helps our immune system fight off the disease. 

When the virus enters our body, its protein spikes attach to a protein on the surface of our cells. The virus then hijacks the host cell’s protein-making machinery to translate its RNA into new copies of the virus. In just hours, a single cell can be forced to produce tens of thousands of new virus particles, which then infect other healthy cells. 

Enter vitamin D! Recent studies discovered that its metabolites can inhibit replication machinery enzymes of COVID 19 virus, thus hindering the infection and reducing its severity. 

Another way in which the virus can hurt us is the occurrence of the so-called cytokine storm. Cytokines are small glycoproteins produce by various types of cells throughout the body. When released, cytokines can promote a wide range of functions. One of those functions is in response to inflammation. If this response is uncontrollable, a cytokine storm occurs. When this happens, various inflammatory cytokines are produced at a much higher rate than normal, thus allowing  for more immune cells to be recruited. This can lead to acute respiratory distress syndrome (ARDS), which has accounted for a significant number of deaths from SARS-CoV-2.

The “sunny vitamin” however seems to  modulates our immune response and prevents severe autoimmune reactions. While there are other ways to treat and suppress cytokine storms, proper and timely use of vitamin D might actually help prevent them. More research is necessary, but the results so far are promising.

Fight D-ficiency with these foods 

One of the most common ways to get this crucial vitamin for our bodies is by exposure to the sun. Experts say that exposing a good amount of your skin to the sun for 15 to 20 minutes is the best way to activate it. Especially during the strongest sun hours of the day, which are typically 11 a.m. to 2 p.m.

You can also get it from various foods. The best choice is salmon, preferably wild, rather than farmed. A 3.5 ounce (100 grams) piece of Atlantic salmon should provide 526 international units (IU) of vitamin D, which is 66% of the daily value. Other sources include tuna, sardines, eggs, mushrooms, and vitamin D-fortified dairy products. 

The bottom line 

The “sunshine vitamin” is here to stay. Even when the skies are grey. Everyone in the UK is advised to take a daily supplement during the autumn and winter months (October to early March), when we cannot make vitamin D from sunlight.

Goodwill Vitamin D3 will cover your daily needs for this vitamin when you can’t get the sufficient amount from sun or diet. 

You can find a lot more information about this vitamin and other interesting health topics on our blog.


Sources: 

https://www.eatthis.com/news-vitamin-d-bladder-study/

https://pubmed.ncbi.nlm.nih.gov/34491371/#affiliation-1

https://www.news-medical.net/health/What-is-Cytokine-Storm.aspx

https://journals.physiology.org/doi/full/10.1152/ajpendo.00174.2021?utm_campaign=9.9.2021&utm_medium=PressRelease&utm_source=ajpend

https://www.eatthis.com/best-food-to-eat-for-vitamin-d/