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We aren’t saying that your skin care routine is ineffective or outdated; rather, it may simply need a little enhancement.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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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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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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Winter is the season for cozy sweaters, steaming mugs of tea, nights around a crackling fire, and dry and itchy skin. For people with eczema, winter is a time of itchy skin and flare-ups. Life doesn’t have to be this way, though. If you have eczema, you don’t have to fear winter and think that it equates to itchy-skin misery. There are steps you can take during the winter to keep flare-ups and dryness at bay. 

Why Is Eczema Worse During The Winter?

Eczema is a skin condition that causes dry, scaly, and itchy rash on the top of the skin. People with eczema can experience severe itching, thick or scaly skin, dry patches that look scaly, and even raw or sensitive skin. It’s possible to experience more flare-ups or more severe itchiness during the winter. The moist outdoor conditions of snow or rain and indoor heat can cause dry skin, itchiness, or flare-ups. It’s also possible to experience flare-ups as a result of wearing too many layers, taking showers or baths that are too hot, or using too many blankets while sleeping. 

When you take the proper measures to protect the skin, eczema is manageable condition. There isn’t a single remedy or answer that works for every person, but there are tips to help calm symptoms or winer flare-ups. Learn more about these remedies below. 

Avoid Rapid Temperature Changes

Any time the skin experiences a rapid change in temperature, it starts to feel itchy and dry out. The constant back and forth between colder outdoor temperatures and warm, dry indoor temperatures can cause the skin to dry out quickly. If you have eczema, try wearing gloves, scarves, and beanies or winter hats when outside so as to keep the skin warm. Try your best to not let the skin get cold and protect sensitive areas from rapid temperature changes. Avoid hot water when you’re cold and make showers or baths warm, not scalding hot. 

Glove Up

Hands dry out quickly during the winter, and people with hand eczema can experience deep cracks, peeling, or blisters. Protect your hands from this damage by wearing gloves when you’re outside. Dermatologists agree that protecting the hands from the winter environment can help them retain moisture. Don’t use wool gloves, though, because they can cause itchiness to eczema-prone hands. 

Moisturize…Then Moisturize Again

If you want to control your eczema during the winter months, you need to have moisturizer at the ready. One study found that parents, who were educated about moisturizing their children who had eczema, were able to significantly improve their children’s skin during the winter. Using emollients is advisable because they help lock moisture into the skin, while also allowing it to breathe. Moisturize the skin within three minutes of exiting the shower or bath to help seal the moisture into the skin.

Use Gentle Soap

With the presence of new COVID-19 variants, health experts continue to encourage frequent hand-washing. If you have eczema or sensitive skin, it’s best to avoid harsh soaps or bath products that have harmful ingredients. Try your best to use gentle, moisturizing soaps that don’t contain dyes, alcohol, or fragrances. Harsh soaps are also laundry detergents, so look for those ingredients in detergents as well if you want to keep your skin healthy.

Use A Humidifier

The heating system in your home makes the air dry, which can irritate your eczema. Add moisture back to the air by combatting the warm, dry air with a humidifier. There are portable humidifiers that you can place in each room, but you can also invest in larger ones that you can hook up to a heating system. Make sure to frequently change the water in the humidifier (every three days is sufficient) to avoid fungal or bacterial build-up. 

Supplement With Vitamin D

The skin naturally creates vitamin D when it is exposed to sunlight. Because of the lack of sun during winter, it’s more difficult to get the vitamin D that the skin needs for repair and maintenance. One study found that people with eczema who supplemented with vitamin D during winter were able to reduce flare-ups. A review of studies from 2016 found that vitamin D supplements help to improve eczema symptoms. Consult with your health care professional about which vitamin D supplement is best 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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As the days get shorter and colder, some people start to feel of sense of dread or sadness. It’s normal to feel a little down on occasion during the winter if you live for warmer weather, but a looming general sadness during the fall and winter is not normal. If that sadness is accompanied by depleted energy levels, lack of motivation, binge-eating, or spending all your time indoors, you may have seasonal depression. 

What Is Seasonal Depression?

Seasonal depression, or seasonal affective disorder (SAD), commonly occurs during late fall and winter, when there’s less sunlight. Longer periods of darkness in combination with colder weather and overcast skies can drain the body of energy. It’s quite common for seasonal depression to cause mood swings and it’s not something to ignore. Often times, people dismiss these feelings, but that may only worsen the symptoms. 

What Causes Seasonal Depression?

Experts agree that there is no primary cause of seasonal depression. Several factors may contribute to the development, though. One common theory is that the reduced amount of sunlight disrupts the body’s circadian rhythm, or internal clock. This can lead to depression, and may even cause stress from irregular sleep schedule. Another theory is that serotonin levels decrease during the colder months. Serotonin levels drop as a result of reduced exposure to sunlight, and that can trigger depression. 

There are millions of people who experience seasonal depression, especially in colder climates that have darker days. You don’t have to live with seasonal depression, and we hope you can fight back against it with these five strategies. 

Prioritize Social Activities

Many psychiatrists agree that it’s beneficial to fill up your calendar with social and enjoyable activities during the winter. If a running group isn’t for you, consider joining a book club, writing group, or even language class. Several studies confirm that depression symptoms will likely worsen in an isolated setting. That’s one of the reasons that there were higher rates of depression during the COVID-19 pandemic. Even though it’s cold outside, find creative ways to stay connected with people. Coordinate dinners with friends and families, go on walks in a local park, or have a movie night. 

Try Out An Exercise Program

Exercise does wonders for your mental health. According to research, people with higher levels of physical activity experience fewer symptoms of depression. Movement counteracts the sluggish behavior that comes with depression. Getting the body going produces positive brain chemistry, no matter if you’re inside or outside. Since the weather is cold, outdoor exercise may not be desirable. Consider indoor activities like yoga, Pilates, kickboxing, spin, or light weightlifting. You can also boost mental health by venturing out in nature to ski, snowboard, or engage in other winter activities. 

Light Therapy

Light therapy, or phototherapy, may be an effective treatment option for people with intense seasonal depression. The therapy involves sitting a few feet from a special light box within the first hour of waking up every day. The exposure to bright light in the morning mimics natural outdoor light that you may not have during the winter. Studies found that light therapy changes brain chemicals and starts working within a few days to a few weeks, depending on the severity of seasonal depression. Before you purchase a light box, speak with your doctor about the right one for you. They’ll be able to inform you about a variety of options that can help improve your symptoms. 

Get Enough Vitamin D

When the weather is gloomy and the days are shorter, it’s quite common to experience low levels of vitamin D. The National Center for Complementary and Integrative Health (NCCIH) claims that low vitamin D levels are common among people with seasonal depression. If you plan to take a vitamin D supplement, it’s best to speak with a doctor or nutritionist to find out which dose is right for you. While there are foods that contain vitamin D, it’s often easier to take a supplement. Upping your vitamin D intake may be exactly what you need to cure those winter blues. 

Meditation And Mantra

Meditation is a powerful practice that can positively influence the mind. Several scientific studies found that it helps to boost emotional health. In order to combat feelings of seasonal depression, it’s often best to visualize certain settings during a meditation session. Picturing sunlight, tropical beaches, and other summery settings may reduce symptoms. In addition to daily meditation, which may only take 10 minutes, it can be beneficial to accompany it with a winter mantra. Developing a mantra may promote positivity through the fall and winter. Don’t wish to be out of the present moment; rather, embrace the present so you aren’t longing for summer. This type of negative thinking can increase symptoms of seasonal depression.

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The common cold can strike at any time, often when you least expect it. During the fall and winter months when people spend more time indoors to avoid the cold, they increase the risk of contracting a virus. In the United States, it’s common for the average adult to experience two to three colds per year. When you first notice symptoms, it’s best to put a get well guide or plan in place. 

When you feel that tickle in your throat, body aches, or sinus congestion, you know a cold is coming your way. Many people just ride it out and let the immune system do what it can to combat the virus it encountered. Rhinoviruses cause about 30-50% of all colds, which often cause runny nose, congestion, sinus pressure, sore throat, cough, or mild chest discomfort. It tends to take two to three days to develop symptoms after the virus enters the body. When you notice those symptoms, it’s best to take actions that reduce the severity of symptoms. 

Before you rush out and buy every over-the-counter cold medication in sight, try several natural remedies to promote wellness. It’s always best to hydrate with water immediately and comfort the throat with hot herbal teas. It can also be beneficial to drink water, in which you mix electrolyte powder. Water helps with the delivery of oxygen and removal of toxins from the body, so drink up! In addition to hydration, the following tips will help combat cold symptoms. 

Gargle With Saltwater

One of the best natural remedies for a sore throat is to gargle with saltwater. In a glass of warm water, mix in about half a teaspoon of salt and stir to dissolve. Salt helps to draw out excess water from the tissues in the throat, reducing inflammation and clearing out mucus in the process. Rinsing the throat with salt water helps to get rid of any lingering bacteria or viruses, which may increase the severity of cold symptoms. 

Perform A Sinus Rinse

This isn’t the most fun or attractive thing to do, but rinsing the sinuses with a saline solution helps to irrigate the nasal passages. When you rinse with a saline solution, you decrease the viscosity of the mucus, helping the body to get rid of it at a faster rate. Additionally, the rinse aids cilia, which are tiny cells that promote mucus clearance. You can mix saline packets (typically a mixture of baking soda and salt) with eight ounces of distilled water. You can also make your own saline solution with distilled water, salt, and baking soda. Administer the rinse with a neti pot, bulb syringe, or squeeze bottle.

Increase Vitamin D Levels

Several studies and nutritionists concur that people with adequate vitamin D levels have better functioning immune systems. People with lower vitamin D levels may have a higher risk of developing respiratory infections. Natural sunlight helps the body synthesize vitamin D, but natural sunlight isn’t always in great supply during colder months. If you struggle to find sufficient sunlight, you may need to take a vitamin D supplement. People between the ages of 1-70 require a minimum of 15 micrograms, or 600 international units (iu), of vitamin D per day.

Eat Some Honey

While you should not eat copious amounts of honey, a spoonful here and there when you are sick may help to combat the infection. A 2007 study found that organic buckwheat honey was superior to a placebo at reducing the severity of coughs in children. Raw honey is a rich source of antimicrobial properties and antioxidants that help to fight infections. When you consume raw honey, it creates a thin layer over mucus membranes, providing relief from throat pain or irritation. If you don’t want to swallow a tablespoon of honey, mix it into hot water and drink up. 

Take A Rest Day

There’s no sense in heading to your office and getting other people sick. Use your sick day for what it’s intended for and take a day to rest. The body has a better chance at fighting off the virus if you get plenty of rest. Sleep is the body’s best friend when trying to fight off a virus. Experts believe that you can mitigate the effects of a common cold if you rest more and maintain regular hand washing practices. 

Eat A Healthy Diet

The last thing that you need to do when you experience cold symptoms is eat a lot of unhealthy foods. Fried foods, processed foods, refined sugars, alcohol, and more can impair immune function. Eating a balanced diet rich in fruits, vegetables, whole grains, legumes, and nuts and seeds can optimize the immune system. Focus your efforts on dark leafy greens, red and orange produce items, legumes, nuts & seeds, and whole grains. Many of these foods have potent antioxidant activity that can boost immune function.

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Whether you heard about a multivitamin on a podcast or learned about turmeric reducing inflammation from a friend, taking supplements is a common practice. People get annual checkups and their doctors may say that they are low in certain vitamins or minerals. As a result, they start taking supplements to make up for their deficiencies. 

The modern Western diet, especially the Standard American Diet, is not as nutritionally dense as people think. In fact, it lacks the sufficient vitamins and minerals that keep the body functioning like a well-oiled machine. This is because pasteurization, pesticides, antibiotics, and other chemicals strip food of the inherent vitamins and minerals. 

Vitamin cabinets have most-likely doubled in sized within the last couple years. People pop random supplements mindlessly without giving thought to whether they need the vitamins or not. Below, we’ll discuss common mistake you should avoid in regards to supplements. Please heed this advice so that your health can benefit. 

People Don’t Do The Research

Some people are easily influenced and they start taking a certain vitamin or mineral because an influencer takes it on social media. Perhaps the host of podcast raved about something and now you have 600 tablets of magnesium. Some people need to talk about supplements with their doctor in order to avoid negative interactions, especially if they take medication. Negative interactions can decrease the efficacy of medications, which can be harmful to your body. If you think you are deficient in a nutrient or want to add supplements to your diet, consult your doctor and do your research. 

People Pop Multivitamins And Eat Poorly

Multivitamins don’t cancel out poor dietary decisions. Sorry, folks, but that’s just not the way the world works. Taking a multivitamin doesn’t balance the scales if you eat a lot of fried foods or refined sugars and carbohydrates. You still need to eat a variety of nutrient-dense foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes. And don’t forget about colorful foods, specifically fruits and vegetables, because they contain beneficial phytonutrients and flavonoids. Some people do benefit from taking a multivitamin, but every person is different.  

Doses Are Too High

You don’t want the highest dosage when it comes to supplements. Again, this will come down to a discussion between you and your doctor or nutritionist. It’s all about supplementing to meet your nutritional needs. For example, it’s very easy to take too much vitamin D. A person may buy a 50,000 iu vitamin D supplement that only requires one capsule per week. Taking one of those everyday is unnecessary and may affect other nutritional levels, or result in unwanted side effects.

The Focus Is Only On Probiotics

Gut health is a popular topic in the health world and probiotics are trending. Unfortunately, probiotics do not cure everything, nor can they. There are studies that prove probiotics to be beneficial for numerous conditions. They can help establish a healthier microbiome, but much like taking a multivitamin, you are not exempt from eating healthy. Some people do benefit from taking probiotics, but some people take varieties that are weak. A beneficial probiotic will contain various bacterial strains because diversity is key when it comes to the gut. If you do take probiotics, you also have to consume or take prebiotics. A probiotic supplement that contains prebiotics is beneficial because prebiotics feed probiotics. You can also eat oats, wheat bran, chickpeas, apples, garlic, asparagus, green peas, and cashews to consume natural prebiotics. 

Not Taking Fat-Soluble Vitamins With Fat

Fat-soluble vitamins include vitamins A, D, E, and K. Failure to take these fat-soluble vitamins with a source of fat can affect the body’s absorption of the nutrients. Fat-soluble means that it dissolves in fat, which is why taking vitamins A, D, E, or K on an empty stomach negatively impacts absorption. Some manufacturers recently included coconut oil in supplements to maximize absorption. You can take fat-soluble vitamins after eating a handful of nuts, an avocado, or even almond butter on toast. 

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People with psoriasis try to remedy symptoms with different solutions, alternative remedies, and medications. New research points to the fact that there may be a link between low vitamin D levels and psoriasis development. For many, increasing vitamin D may significantly improve symptoms. 

What Is Psoriasis?

Psoriasis is an autoimmune condition that affects about 2-3% of the general population. It primarily manifests on the skin in the form of inflammatory red, itchy patches. Skin cells rise to the skin’s surface too quickly because of an immune abnormality involving T-cells. Healthy skin will experience cell turnover once a month. People with psoriasis have skin cells that multiply 10 times faster than normal, causing an accumulation of skin cells on the surface. This creates the itchy plaques that characterize the condition. 

What Is Vitamin D?

Also known as the sunshine vitamin, vitamin D is quite unique. When the skin is in direct sunlight, the body can make and store vitamin D. Unlike other vitamins, vitamin D actually transforms into a hormone that may support the brain, immune system, nervous system, lungs, cardiovascular system, bones, teeth, and insulin levels. The skin plays a role in the synthesis of vitamin D, and researchers characterize this as a complex reaction. 

Newer evidence has slowly emerged that vitamin D may also modulate certain immune reactions and mechanisms. It’s also commonplace for people with psoriasis to have low vitamin D levels. Since vitamin D levels help regulate immune response, the low levels may contribute to the condition’s development, but this is not yet confirmed. While research is in preliminary stages, it’s possible that vitamin D supplementation may be an adjunctive treatment option for psoriasis patients. Continue reading to learn more. 

Vitamin D’s Effect On Psoriasis

First of all, the epidermis consists of four layers: basal layer, spinous layer, stratum granulosum, and stratum corneum. Several in vitro studies found that vitamin D promotes keratinocyte proliferation. Keratinocytes are the primary cells that exist in the epidermis, the outermost layer of the skin. A decrease or deficiency of vitamin D, or loss of function of its receptor, has been associated with epidermis disruption. This may cause hyperproliferation of the epidermis’ basal layer, causing the classic psoriatic plaques. By regulating the synthesis of glycosylceramides that are necessary for the integrity of the skin’s barrier, researchers believe vitamin D can reduce the risk of psoriasis. 

Researchers also found that UVB light therapy may be effective at reducing symptoms of psoriasis. UVB light therapy mimics the sun’s UVB rays, which trigger vitamin D production in the skin. Currently, however, there is not enough evidence that proves that light therapy alone is responsible for improving the condition. 

Topical Vitamin D For Psoriasis

Topical vitamin D therapy proves to be a popular method for people with localized plaque psoriasis. It’s a common first line of defense that has proven efficacy and safety. Certain areas of the body are sensitive to steroid creams, but topical vitamin D ointments are much gentler on those areas. Topical vitamin D therapy doesn’t exhibit the same adverse effects as corticosteroids. One meta analysis found that topical vitamin D therapies were comparable to corticosteroids. Additionally, they exhibited superior effects when combined with a potent topical steroid.  

How To Get More Vitamin D

There are several ways to increase vitamin D levels in the body. The easiest way is to expose the skin to direct sunlight, which consists of both UVA and UVB rays. UVA exposure can increase the risk of skin cancer, so psoriatic patients should consult a doctor to see how much sun exposure is necessary. Vitamin D supplements are also beneficial ways to raise vitamin D levels. According to the Institute of Medicine, an upper limit of 4,000 IU per day may prevent psoriatic side effects. Lastly, there are are some food sources of vitamin D, but try to steer clear of fortified foods. It’s best to focus on more natural foods that contain vitamin D. 

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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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