The skin can take a beating during the winter, and many people experience excessive dryness as a result. Crisp wind, dry and cold air, and heat from furnaces create an unfriendly environment for the skin. You may notice flakier, drier skin that’s prone to itchiness as the temperatures drop. And it seems that all the lotion in the world can’t get rid of the dryness!

Just like any other system or organ in the body, the skin requires nutrients that help it grow and repair on a cellular level. When you eat the right foods or focus on the right nutrients, you can help rebuild the skin’s natural moisturizing factor (NMF). This is a protective barrier that seals in moisture and protects the skin from environmental damage. It’s also beneficial to focus on water-rich foods that help hydrate the skin from within. 

We aren’t saying that your skin care routine is ineffective or outdated; rather, it may simply need a little enhancement. For example, using a moisturizer may prevent transepidermal water loss, but this won’t matter if the skin’s moisture barrier is weak. Attack the problem from all angles and your skin will be hydrated, moisturized, and supple before you know it. Continue reading to learn about the nutrients that will help hydrate the skin during the winter. 

Omega-3 Fatty Acids

Many dermatologists recommend people to eat avocado, chia seeds, olive oil, and fatty fish if they want glowing skin. The reason for this is because these foods contain omega-3 fatty acids, which help to improve the skin’s hydration. Omega-3s are an integral component of the skin’s lipid content, and they work to improve the barrier function. If the barrier is working properly, the skin retains more moisture and helps to keep irritants out. Additionally, omega-3s may support the skin by way of hydration and antioxidant photoprotection. 

Vitamin A

During the fall and winter months, it’s very easy to get your daily dose of vitamin A. Many seasonal produce items are naturally rich in this nutrient. Winter squash, sweet potatoes, carrots, or even collard greens and kale are excellent sources of vitamin A. Not only does vitamin A help to maintain skin elasticity, but it also works to fight inflammation, which can contribute to dry skin during the winter. 

Antioxidants

You can include vitamins A, C, E, and other phytonutrients in this category. Antioxidants work to combat free radicals, which can impair the skin’s barrier function and increase the risk of transepidermal water loss. Eating a wide variety of colorful fruits and vegetables can provide you with enough antioxidants to keep the skin hydrated. Astaxanthin, a unique phytonutrient, helps to improve skin elasticity and moisture levels. It may also protect the skin’s collagen layer. Other antioxidants may work to protect the skin from UVB rays and make positive changes to skin microbiome. 

Water-Rich Foods

In addition to drinking water every day, it can help to consume foods with high water content. Roughly 20% of the body’s water intake comes from diet, specifically fruits and vegetables. These foods also offer beneficial antioxidants and nutrients that help protect the skin barrier. Water helps to transport nutrients to your cells, while simultaneously getting rid of toxins. Keeping cells plump and healthy also discourages dry or dehydrated skin. Watermelon, cantaloupe, celery, lettuce, cucumber, radishes, and tomatoes are excellent water-rich produce items. 

Vitamin D

According to dermatologists, it’s easy for the skin to dry out if you are deficient in vitamin D, which is a fat-soluble vitamin. Vitamin D actually triggers receptors that help promote the formation of the skin barrier. Food items provide a low amount of vitamin D, so a supplement may be necessary. Consult with your doctor to determine the correct dosage for your body. As a general note, it’s often better to take a smaller dose every day, as opposed to a larger dose once a week. 

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Health experts predict that the number of people living with Alzheimer’s disease will triple in less than 30 years. When you consider that figure and the fact that Alzheimer’s disease is the leading cause of dementia, you can understand the increasing interest to better understand risk factors of the disease. According to researchers, there are several preventative measures you can take to reduce your risk of cognitive decline. One of the key interests to researchers is vitamin D. 

Research indicates that there are many vitamin D receptors in the brain, and vitamin D exhibits neuroprotective properties. That means that vitamin D may help prevent cognitive decline. Plus, a new study found a link between low vitamin D levels and an increased risk of Alzheimer’s disease. Continue reading to learn more. 

Low Blood Levels Of Vitamin D Linked To Alzheimer’s Disease

Researchers behind a 2023 meta-analysis accumulated data from six studies and roughly 11,000 people. The goal was to determine if there was a link between low vitamin D levels and a higher risk of Alzheimer’s disease. Past studies exhibited varying results, so this meta-analysis aimed to dive deeper and find a real connection. 

The discovery was apparent: people with low vitamin D levels had a 59% higher risk of developing Alzheimer’s disease than people with higher vitamin D levels. The correlation is evident, but the study didn’t indicate whether vitamin D levels changed during the follow-up period. Additionally, researchers didn’t note the factors that impacted vitamin D status. Such factors include diet, supplementation, and sun exposure. Although researchers clearly defined what low vitamin D means in the study, the cutoff doesn’t align with deficient or sufficient levels, as per general guidelines. 

• Vitamin D deficiency: less than 20 ng/ml
• Vitamin D insufficiency: 20-30 ng/ml
• Vitamin D sufficiency: greater than 30 ng/ml

How To Increase Vitamin D Levels

Researchers note that you should aim to exceed sufficiency levels because sufficiency is not good enough. That’s why supplementation may be necessary to avoid vitamin D deficiency and ultimately protect against cognitive decline. This is especially true when you consider that about 41% of people have insufficient vitamin D levels. 

Some foods naturally contain vitamin D, for example, certain mushrooms, fortified non-dairy milks, or fatty fish. Your food choices are very limited, unfortunately, but the body can synthesize vitamin D from the sun’s rays. Too much sun exposure, however, can increase your risk of skin cancer, especially if you don’t take measures to protect your skin. That’s why many health experts encourage people to take a high-quality vitamin D3 supplement. Vitamin D3 is the body’s preferred form of the vitamin, and it will likely be effective in battling insufficient levels. Research indicates that you need a minimum of 2,000 to 3,000 IU of vitamin D3 daily to achieve a 25(OH)D blood level higher than 30 ng/ml. 

The Takeaway

Vitamin D plays many roles in the body, especially in regards to cognition and overall brain health. Not only do low vitamin D levels increase your risk of cognitive decline, but you may also experience reduced immune function and hormonal imbalance. You can get your vitamin D levels checked to determine whether or not supplementation is necessary. That way, you can start optimizing vitamin D levels to support neurological function.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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Vitamin D is a fat-soluble vitamin that is naturally present in some foods, added to others, and available in supplement form. The body also produces it when ultraviolet (UV) rays from the sun hit the skin and trigger vitamin D synthesis. Health experts consider it to be the “jack of all trades” of essential vitamins. Why is that? Well, it plays several integral roles in the body, from supporting gut microbiome to enhancing the appearance of the skin. 

Even though vitamin D is famous for a number of health benefits, some are not as widely talked about. One such benefit is its ability to support a healthy inflammatory response. While scientific evidence suggests that vitamin D plays roles in modulating inflammatory pathways, the exact relationship between vitamin D and inflammatory response requires more research. Researchers have a long way to go to fully understand this relationship, but new research is very exciting. The reason that researchers believe this is because of an observed inverse association between serum 25-hydroxyvitamin D [25(OH)D] and C-reactive protein (CRP). 

What Is C-Reactive Protein?

CRP is one of the most widely used inflammatory biomarkers in the blood. Researchers can measure CRP levels to help gain a better understanding of the inflammatory process in the body. CRP, especially high-sensitivity CRP (hs-CRP), is very useful in gauging general inflammatory status in the joints, heart, brain, and entire body. 

The reality is that inflammatory pathways and responses are normal physiological occurrences. They occur naturally within the human body and have a healthy balance. Healthy levels of CRP, which is a protein that the liver produces, tend to be associated with balanced inflammatory response. Additionally, healthy CRP levels tend to indicate healthier immune function. Keeping inflammatory pathways in check is an essential component to overall health. Because 25(OH)D levels (the blood marker that researchers use to identify vitamin D sufficiency) influence CRP status, research is ongoing to see vitamin D’s role in regulating inflammatory response in the body. This would help researchers gain insight to how vitamin D supports neurological, gastrointestinal, and immune health.

The Design Of The Study

Researchers analyzed 294,970 unrelated adults of white-British ancestry. All participants in the UK Biobank study were between the ages of 37 and 73. Researchers recorded 25(OH)D and CRP concentrations and they also considered genetic pathways during the study. 

How Does Vitamin D Status Influence Inflammatory Response?

The results of the study revealed two primary takeaways, the first being that higher genetically predicted vitamin D serum levels were linked to lower CRP concentrations. The second takeaway was that the effect of vitamin D status on CRP is restricted to the vitamin D deficiency range. What that means is that the body’s CRP status, which indicates whether or not an inflammatory response works effectively or excessively, doesn’t influence vitamin D levels. The real truth is that people with lower vitamin D levels tend to have higher levels of CRP biomarker and a subpar inflammatory response. 

The researchers behind the study believe that this is because of vitamin D’s effect on vitamin D receptor-expressing immune cells. These cells include T-cells, B-cells, and monocytes, in addition to other cells. Experiments in cell models found vitamin D in its activated form can inhibit the synthesis of pro-inflammatory cytokines and promote the production of anti-inflammatory cytokine IL-10. Now, take into account that 29% of the U.S. adult population is vitamin D deficient. This vitamin holds influence over the body’s inflammatory response, so it would behoove Americans to increase vitamin D levels in the body.

The Takeaway

By reaching and maintaining healthy vitamin D status, which is not easily achieved, you may positively affect the body’s inflammatory response. That said, it isn’t entirely clear how sufficient vitamin D levels can support a number of bodily functions, including inflammatory response. The reality is that you cannot achieve or sustain optimal vitamin D levels through sunshine and diet alone. For this reason, you may require a vitamin D supplement, but please do your research and consult with your healthcare professional to discuss proper dosage.

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When it comes to treatments for bipolar disorder, psychotherapy and medications are the gold standard options. If you have bipolar disorder, you may wonder if there is a way to manage the condition with vitamins or other supplements that help improve your mood. According to psychiatrists, there can be a role for vitamins and supplements in the treatment of bipolar disorder. However, they may only serve as a complement to other treatments, and not substitutes. We’ll cover what those vitamins and supplements are in this article. 

What Is Bipolar Disorder?

Bipolar disorder, formerly called manic depression, is a mental health condition characterized by extreme mood swings. A person with bipolar disorder can go from intense emotional highs (mania or hypomania) to an extreme low (depression). A person may rarely experience episodes of mood swings, maybe a couple times a year. These mood swings can affect energy levels, sleep, judgment, behavior, and the ability to think clearly. Although bipolar disorder is a lifelong condition, there are ways to help manage mood swings and other symptoms. 

Currently, there is not a lot of research on the effectiveness of vitamins and minerals for bipolar disorder. A few of the studies had small sample sizes and short follow-ups, but results varied between trials. Some vitamins may negatively interact with bipolar medications, while others show great promise. Consider talking with your doctor about experimenting with certain vitamins or supplements to determine whether or not they are safe with your current treatment.

Vitamin D

Vitamin D helps the gut absorb calcium and supports optimal calcium levels in your bones. According to research, vitamin D exists naturally in foods such as trout, salmon, and mushrooms, and it’s added to foods like orange juice and milk. The body produces vitamin D when the skin is in direct sunlight. One study found that vitamin D deficiencies were almost five times more common in people with bipolar disorder, schizoaffective disorder, and schizophrenia than in the general population. Although there is a connection between low levels of vitamin D and bipolar disorder, vitamin D supplementation did not improve bipolar depression among study participants. A meta-analysis found that vitamin D provided no significant benefit for depression. While findings are unclear, vitamin D deficiency is more common among bipolar patients. It’s always a good idea to make sure that you’re getting enough vitamin D, regardless of your bipolar diagnosis. 

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that benefit heart and brain function. These fats have been extensively studied for their neuroprotective effects, but there are three types of omega-3s. Alpha-linolenic acid (ALA) is mainly found in plant oils, eicosapentaenoic acid (EPA) is found in seafood and seaweed, and docosahexaenoic acid (DHA) is also found in seafood and seaweed. Omega-3-rich foods and supplements appear to improve bipolar symptoms, according to a systematic review of 33 studies. EPA and DHA may be the most beneficial of the omega-3s, especially for people with mood disorders. 

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that works to nourish cells in the body. According to a 2018 study, participants that took 200 milligrams of CoQ10 per day alongside mood stabilizers and antidepressant medication reduced bipolar depression over an eight-week period. While this study revealed positive results, more research and larger studies are necessary to confirm whether CoQ10 is effective for bipolar symptoms. 

Magnesium

The body needs magnesium, which is a mineral that aids muscle, bone, and nerve function. It also plays a role in the regulation of blood pressure and blood sugar levels. Limited research suggests that magnesium levels can affect your mood. A systematic review of 32 studies found that magnesium supplementation may improve depression symptoms and benefit people with mental health conditions. Similar to CoQ10, it’s not clear whether magnesium supplements are as beneficial for people with bipolar depression as they are for people with unipolar depression. 

Folate

Folate, also known as vitamin B9, encourages healthy cell growth and helps them stay healthy. Currently, the research on the link between B-vitamins like folate and bipolar disorder is limited. That said, a 2019 study found a link between low levels of folate and bipolar disorder. A 2022 review noted that three-milligram folate supplements were effective and safe when used with sodium valproate, a medication used to treat acute mania in people with bipolar disorder. Additionally, folate supplements taken in conjunction with traditional bipolar treatments significantly help reduce depressive symptoms among people with either bipolar or unipolar depression.

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Getting sunlight in your eyes first thing in the morning may not be what you want, but it’s something you need. Researchers note that morning sunlight exposure helps reset your body’s internal clock, helping cue the body that it’s time to wake up. By that logic, you cue the body to be more awake and help it figure out when it’s time to go to bed once the sun goes down. Sunlight exposure is not just beneficial for your sleep; rather, it can lead to benefits that we detail in this article. 

Let us be clear when we say that you should not stare directly into the sun, as that can damage your eyes. Be outside, ideally walking for about 10-30 minutes in the morning, to promote hormonal balance and metabolic wellbeing. The reason that you incorporate a walk into your morning sunlight exposure is to promote optic flow. Walking stimulates neurons in the eyes that communicate to the brain that it is daytime and time to be alert. That sets your body’s biological responses on the right path. 

How long you stay outside will ultimately depend on the brightness level. If it is very bright, two minutes per day is the minimum. Even if it is a cloudy day, you can benefit from heading outside in the morning. Note that experts do not want you to wear sunglasses because you should not shield your eyes from natural light. Seeing the light promotes a spike in healthy cortisol, which promotes wakefulness and optimal immune function. This spike will happen every 24 hours, but do your best to decide when it happens, i.e. when you first see sunlight. 

Helps Improve Sleep

When you expose yourself to sunlight in the morning, nocturnal melatonin production occurs sooner. That means that you go to sleep more easily when night time comes around. Although melatonin production has seasonal variation because of light availability, you can advance the melatonin rhythm phase via morning sunlight exposure. Studies found that this may be an effective strategy to ward off insomnia, seasonal affective disorder (SAD), and premenstrual syndrome. By making cortisol in the morning, the body avoids having a surplus at night, making it easier to go to sleep. Plus, sunlight helps the body make serotonin, which is a precursor to melatonin!

Enhances Your Mood

As previously mentioned, sunlight can help boost the production of serotonin, which is a feel good brain chemical. One of the best ways to control the release of this chemical is via morning sunlight exposure. According to research, serotonin plays an active role in the treatment of depression. By exposing the body to full spectrum sunlight in the morning, it produces serotonin, which improves mood throughout the day. Outdoor light, even on a cloudy day, delivers more lux than indoor light. For example, rainy days still produce lux levels of 1,000 or more, which is greater than any indoor light can produce. On sunny summer days, outdoor light can deliver 1,000 times brighter than any indoor light.

Immune Cell Regulation

The immune system has a complex list of different cells. If a certain cell doesn’t function or exists in imbalanced amounts, the immune system either becomes suppressed or stimulated, increasing the risk of inflammatory conditions, autoimmune disorders, or even cancer. UV exposure works to increase T-regulatory cell activity. These immune cells basically tell other immune cell types to stay calm. By supporting immune system regulation, you can protect your overall health and reduce the risk of excessive inflammation. 

Improves Metabolic Function

Metabolic syndrome relates to blood pressure, diabetes, obesity, and many other health issues. Type 2 diabetes and heart disease are associated with poor glucose metabolism, which means that the body cannot break down and use glucose. Statistics show that about 20-30% of people worldwide deal with metabolic syndrome; however, sunlight exposure may aid normal metabolic function. Studies on this subject are ongoing, but past studies indicate that regular sunlight exposure helps balance circadian rhythm, which supports appetite regulation and overall metabolic markers. 

May Improve Skin Health

UVB light may improve skin health, especially in people who suffer from inflammatory skin conditions like eczema and psoriasis. One study found mast cells play a critical role in calcitonin gene-related peptide (CGRP) mediated immune suppression. That may explain why sun exposure may effectively remedy symptoms of psoriasis. This skin condition can cause flaky, scaly patches on the skin because skin cells grow too fast. Researchers confirmed that UVB light slows this overactive growth by calming inflammation. The same anti-inflammatory effects may also help reduce eczema symptoms, potentially by correcting vitamin D deficiency on the skin.

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The world can be quite chaotic, and increasingly hectic lifestyles don’t make the passing days any easier. Everyone is on the go and many people forget to prioritize sleep. Daily habits like consuming too much caffeine or staring at screens until the second you go to bed don’t contribute to restful quality sleep either. So how can you improve sleep quality to get your overall health in check? 

When you consider that a high percentage of Americans have a mild form of vitamin D deficiency, it makes sense that sleep troubles are quite common. Epidemiology studies found that there is an association between vitamin D levels and sleep disorders. One meta-analysis included 19 studies, 13 of which were randomized controlled trials. Collectively, the studies tracked the vitamin D levels and sleep of over 9,000 people of all ages and backgrounds. 

The body of research found that people who with adequate vitamin D levels had higher sleep quality. Those who took a vitamin D supplement scored highest on the sleep charts over a one-month period. This research, then, concludes that vitamin D has a beneficial role in enhancing sleep quality. That means that, in addition to other sleep-promoting habits like meditation and deep breathing, supplementing with vitamin D can improve your slumber. 

What Does Vitamin D Do For The Body?

Vitamin D stands out from other vitamins because it is considered to be a hormone. The skin produces it as a result of sunlight exposure, and sufficient levels lead to optimal immune function, bone health, and even cancer prevention. Because it occurs in such few food sources, it’s very difficult to meet your recommended daily intake without supplementation. Supplementing is an easy and effective way to meet your vitamin D needs, especially if you are at risk of deficiency. 

Vitamin D is responsible for calcium homeostasis and bone health. Essentially, it increases the efficiency of calcium and phosphorus absorption from the small intestine, aiding in the maturation of osteoclasts in bone. When the body has enough vitamin D, you may experience healthier skin and bone growth. How does vitamin D affect sleep, though? 

Vitamin D And Sleep

There are binding sites for vitamin D on nearly every cell in the body, including the cells in the brain that affect sleep. Vitamin D plays a role in the production of melatonin, which cues the body that it’s time for sleep. Sunlight exposure suppresses melatonin, but it encourages vitamin D, potentially linking it to the sleep/wake cycle.

We mentioned earlier that low vitamin D levels have been associated with poor sleep quality. It’s also possible that low levels increase inflammation of the nose and tonsils, both of which can contribute to sleep apnea and sleep disturbances. Research states that Vitamin D may play an immunomodulatory role by impacting immune regulation. This can decrease the release of inflammatory substances, including prostaglandin D2, cytokines, and tumor necrosis factor alpha (TNF-a).

All of that said, there is still some uncertainty on the relationship between vitamin D and sleep. As of right now, there is no clear link that determines how normal vitamin D levels improve sleep. All of the existing studies are association studies, meaning that researchers observed people with lower vitamin D levels have poorer sleep quality. The direct connection between the two is still unknown, though. There is a high distribution of vitamin D receptors throughout the brain that regulate the sleep/wake cycle, and supporting evidence is strong. The hypothalamus, substantial nigra, and prefrontal cortex are some of these areas that influence the sleep/wake cycle. 

The Takeaway

If you belong to the 42% of American adults who are deficient in vitamin D, your sleep may suffer as a result. If you don’t spend a lot of time outdoors and do not get a lot of vitamin D via your diet, consider a vitamin D supplement. You may need to consult your doctor to determine which dosage is right for you. 

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There are many people who spend lots of time nourishing the hair and scalp with a multitude of hair care products. While a healthy scalp can help hair follicles thrive, the health of your hair starts before that. If you want to have luscious locks that are commercial worthy, you have to pay attention to what you feed the body. That’s right, there are specific nutrients that encourage healthier hair, which we’ll discuss in this article. 

There is little evidence that suggests that individual hair vitamins can make hair grow faster or thicker. However, being deficient in certain nutrients can increase the risk of hair loss or brittle hair. Researchers have carried out studies about three important nutrients that support hair growth: vitamin D, keratin, and B-complex vitamins. Continue reading to learn more about them and how they can promote healthier hair. 

B-Complex Vitamins

There are eight water-soluble vitamin substances that make up the B-complex family. There is thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate, and vitamin B12. All of these aid in cell metabolism, but several research studies have identified how both biotin and niacin support hair growth. They do this by supporting healthy energy production and fighting free radicals. The body naturally produces biotin, but people with lower levels tend to be more prone to hair loss. Increasing biotin intake works to support keratin production, which is a protein that helps maintain hair structure. 

Other B vitamins assist the body with creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Researchers state that increasing oxygen and blood circulation to the scalp helps to encourage hair growth. You can find a variety of B vitamins in whole grains, nuts & seeds, dark leafy greens, wild caught fish, nutritional yeast, and more.

Vitamin D

In addition to supporting immune health, vitamin D has a positive impact on hair health. A 2019 review found a link between vitamin D deficiency and alopecia areata, which involves severe hair loss. The review found that people with lower levels had more severe symptoms of the condition. Another study found that people with low vitamin D levels experienced regular hair shedding. Almost all American adults fail to consume 400 internal units (iu) of vitamin D per day, which can lead to clinical vitamin D deficiency. 

Ideally, the average adult should consume at least 600 iu of vitamin D per day. Many experts found that fat-soluble nature of vitamin D is necessary for hair follicle support. You can find vitamin D in a few different foods, including shiitake and button mushrooms, sockeye salmon, sardines, eggs, and cod liver oil. Because it isn’t readily available in food, many experts advise that people take a vitamin D supplement.

Keratin

Keratin is one of the body’s essential building blocks, and it is a protein that forms the structure of epithelial cells. These cells line surfaces both inside and outside the body. In fact, they help to make up the tissues in the hair, skin, and nails. Although keratin aids with the optimal growth and repair of bodily tissues, it helps most with strengthening the cells in the hair, skin, and nails. It also works to make hair more resilient and tends to reduce damage from friction. 

Keratin works to smooth down the cells that overlap to form hair strands. The layers of these cells, called hair cuticles, absorb keratin, which can make hair look full and glossy. For people with curly hair, keratin helps to combat excess frizz, giving it a straighter appearance and making it easier to style. You can find keratin in onion, sweet potato, sunflower seeds, mango, garlic, kale, carrots, eggs, and salmon. 

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Although it is not technically a medical condition, brain fog describes feelings of sluggishness or scrambled thoughts. More often than not, it is a symptom of other health conditions. For example, doctors recently found that brain fog can be a lingering symptom of COVID-19. Lacking mental clarity can interfere with your ability to focus or remember things. Psychologists even say that it can negatively impact the way you feel about yourself. 

What Is Brain Fog?

People with fibromyalgia, Hashimoto’s disease, chronic fatigue syndrome, celiac disease, and depression can commonly experience brain fog. Researchers believe several factors play into the development of brain fog. It is common thought, however, that nutritional deficiencies or inadequacies are responsible. This is especially true for people who experience brain fog in conjunction with medical conditions.

If brain fog results from low vitamin or mineral levels, it can be beneficial to consume more foods with those nutrients. Should that not be enough to counteract the deficiencies, supplementation may be necessary. Continue reading to learn more about powerful nutrients that can help you beat brain fog. 

Omega-3s

All hail the omega-3 and all of its essential fatty acid goodness. Many studies have confirmed that taking concentrated omega-3 supplements positively affects brain health. One primary benefit includes fighting brain fog. Several studies confirmed that sufficient intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are omega-3 fatty acids, improves attention span, memory, and overall brain health. The anti-inflammatory properties of omega-3s also support healthy neurological connections. For people facing cognitive decline or brain fog, this is excellent news. 

Vitamin C

Vitamin C’s role in immune health and skin care often outshines its ability to help support optimal brain health. According to researchers, low vitamin C levels negatively affect mood and can lead to depression or cognitive decline. One study monitored men with higher than average vitamin C levels. The findings indicated that they they had lower rates of depression and confusion. Another study included 80 healthy adults with adequate blood vitamin C levels. The participants performed much better on tests that assessed memory, reaction time, focus, and attention than people with low vitamin C levels. 

Vitamin D

This fat-soluble nutrient aids with optimal brain health, immune function, and hormone regulation. Brain fog is a very common symptom of vitamin D deficiency, but so is depression. Researchers found that depressive people who supplemented with vitamin D experienced and improvement in symptoms, including brain fog. One small study found that a group of post-menopausal women with low vitamin D levels experienced better memory and clearer thoughts after supplementing with 2,000 iu of vitamin D daily for one year. 

B-Complex Vitamins

One of the primary things that B-vitamins support is methylation, which is the body’s biochemical superhighway. It plays an integral role in brain function and the body’s detox pathways. A deficiency in B-vitamins can lead to poor concentration, memory problems, and brain fog. One study found that people with low B12 levels experienced cognitive impairment. Supplementing with B12 helped 85% of participants in that study improve cognition. Nearly 40% of Americans are deficient in this nutrient, which means that brain fog, depression, fatigue, and memory problems are quite common. If you are low in other B-vitamins like B6, it’s possible to experience brain fog or poor concentration. Start supplementing with a high-quality B-complex supplement to help prevent deficiencies. 

Magnesium

Magnesium exists in many different foods, including beans, walnuts, spinach, avocados, bananas, almonds, and various seeds. It is involved with energy production, blood pressure regulation, and enzymatic reactions. Failure to include enough magnesium in your diet can negatively impact brain function, leading to brain fog or mood swings. Some studies found that low magnesium levels caused slower reaction time and cognitive impairment. Brain fog was also a common side effect of suboptimal magnesium levels. One study found that people with higher magnesium levels performed better on cognitive tests. 

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In today’s day and age, it’s normal for life to move at a hectic pace. Most people may ignore daytime sleepiness and attempt to counteract it by drinking more caffeine. The caffeine may work temporarily, but it inevitably wears off. There may be a more serious reason why your tank feels like it’s empty, though, even if you are well-rested. 

Fatigue is a common symptom of many health conditions. If you come down with the flu or a common cold, it’s normal to experience fatigue. General fatigue, however, is often attributed to nutritional deficiencies. As a matter of fact, vitamins and minerals play a role in metabolism, oxygen transport, and neurological functions. These actions are critical for optimal brain and muscular function. As a result, lacking in some of these nutrients can lead to a general feeling of fatigue. 

The most common reason that you would experience nutritional deficiencies is by consuming foods that are not nutritionally dense. Focus on healthy fats, lean proteins, complex carbohydrates, and an assortment of phytonutrients and antioxidants. Foods like fruits, vegetables, whole grains, nuts, seeds, and legumes provide diverse nutrients that may prevent you from feeling tired. Make sure to consume the following nutrients if you feel more sluggish than usual. 

Vitamin D

Bone and muscle strength tend to decline when the body experiences a vitamin D deficit. One study monitored people with low vitamin D levels and they took vitamin D supplements for five weeks. The participants experienced an improvement in fatigue symptoms. Vitamin D is unique in that the body produces it when skin is in direct sunlight. There are not many natural food sources of it, but it does exist in various mushrooms. 

Magnesium

Magnesium plays a large role in the production and utilization of adenosine triphosphate (ATP), which is the primary carrier of energy in cells. Each ATP molecule binds to a magnesium ion to create a biologically functional form. Magnesium works to regulate the activity of several enzymes, and it is a necessary component of energy production. According to the National Institutes of Health (NIH), it has a lot to do with optimal cardiovascular function, protein synthesis, and blood sugar regulation. Click here to learn about excellent sources of magnesium.

Vitamin B12

In order for the body to produce healthy red blood cells, it needs a sufficient amount of vitamin B12. Low B12 levels make it difficult for red blood cells to carry oxygen throughout the body. Red blood cells can become compromised when there is not enough vitamin B12 in the diet. Often times, people don’t consume enough B12 via diet alone, so supplementation is often beneficial. Additionally, it’s harder for the body to absorb vitamin B12 as you get older. Some health conditions can also impair B12 absorption. If you do not consume enough B12, there are many supplements and injections that counteract deficiency. 

Vitamin C

Two dioxygenase enzymes require vitamin C for biosynthesis of carnitine. This is an essential cofactor that helps transport long-chain fatty acids into the mitochondria. In simpler terms, vitamin C is necessary for energy production. People who don’t consume enough vitamin C can commonly experience sluggish metabolism or general weakness. Vitamin C also creates amino acids for muscle building and plays a role in collagen development. Failure to nourish the bones and muscles in the body can cause general fatigue. Become more familiar with vitamin C-rich foods by clicking here. 

Iron

Hemoglobin carries oxygen throughout the body. If you don’t consume enough iron via the diet, the body cannot produce sufficient hemoglobin to transport oxygen. Iron deficiency is a common form of anemia, which is a condition that is characterized by a lack of red blood cells. The most common symptom of anemia or iron deficiency is fatigue. You will feel weak if the body’s cells and tissues do not receive nourishment from oxygenated blood. Healthy sources of iron include chickpeas, spinach, beans, peas, lentils, oats, cashews, kale, and pumpkin seeds. 

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