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Seed cycling is a simple method of eating different types of seeds during the first and second phases of the female menstrual cycle. It has long been used as a natural, easy-to-implement way of supporting hormone balance. How does it work?The main aim of seed cycling is to regulate oestrogen in the first half of the cycle, and progesterone in the second half. During the first half of the menstrual cycle it is recommended that you consume 1 tablespoon each of ground flaxseeds and ground pumpkin seeds daily. Flaxseeds are rich in oestrogen-balancing phytoestrogens and inflammation-regulating omega 3s. Pumpkin seeds are a great source of zinc which supports progesterone release and omega 3s to regulate inflammation. During the second half of the cycle change to 1 tablespoon each of sesame seeds and sunflower seeds. Sesame seeds contain oestrogen-balancing phytoestrogens, zinc and selenium, whilst sunflower seeds are rich in vitamin E to support progesterone levels and selenium to support oestrogen elimination. Who can benefit?Seed cycling may be useful for anyone experiencing symptoms associated with female hormone imbalances, and is often recommended for women with PMS, PCOS, infertility, endometriosis and even menopausal symptoms. Seed cycling certainly doesn’t offer a ‘quick fix’ to hormone balance, however many women report positive changes after just a few months of following these simple guidelines. Interested in giving it a go? Here’s our quick guide to seed cycling and a handy visual guide that you can share with others or pin on the fridge. Quick guide to seed cycling Here’s what you need: Ingredients✔ Flaxseeds (organic, whole)✔ Pumpkin seeds (organic, whole)✔ Sesame seeds (organic, whole)✔ Sunflower seeds (organic, whole) EquipmentCoffee grinder / blender / food processor Method Weeks 1-2• Place 7 tbsp of flaxseeds in a coffee grinder or similar, grind to a fine powder.• Place in an airtight container (recycled glass jam jars work well) and store in the fridge.• Repeat this process for pumpkin seeds.• Seed powders are best used as fresh as possible and will keep for 7 days.• Repeat the same process for week 2. Weeks 3-4• Place 7 tbsp of sesame seeds in a coffee grinder or similar, grind to a fine powder.• Place in an airtight container (recycled glass jam jars work well) and store in the fridge.• Repeat this process for sunflower seeds.• Seed powders are best used as fresh as possible and will keep for 7 days.• Repeat the same process for week 4. Here’s what to do: Day 1 (first day of menstrual cycle) – Day 14 Consume 1 x tablespoon ground flaxseeds & 1 x tablespoon ground pumpkin seeds daily Top tip: Ground seeds can be added to smoothies, yoghurt, granola, salads and even sprinkled on top of steamed vegetables to add a bit of crunch just before you serve them Day 14 – Day 28 Consume 1 x tablespoon ground sesame seeds & 1 x tablespoon ground sunflower seeds daily Day 1 Start the process again and enjoy the hormone-balancing benefits….. Blog provided by Nutri Advanced. 

‘Good health starts in the gut’ is a phrase that gets repeated often, and rightly so. As healthcare practitioners, we all understand how crucial it is to consider gut health for every client, whether they’re presenting with GI symptoms or not. This is because gut health interacts with just about every other aspect of health, and in lots of different ways. In this article we shine a spotlight on how oestrogen balance and gut health are closely connected and what you can do to nurture a supportive rather than destructive relationship between the two. Oestrogen balanceThe balance of oestrogen in the body is an important consideration for female and male health. The term oestrogen actually describes not just one, but a group of hormones (‘oestrogens’) that are produced, transported around the body, utilised, metabolised and finally eliminated through urine and faeces when no longer needed. There are a lot of stages in this journey, and the health of the gut has the potential to impact several of them. One area in particular that has received much attention in recent years is the potential for the gut microbiota to influence how oestrogen is metabolised and eliminated. Oestrogen metabolism & eliminationMetabolism and elimination are vitally important later stages of the ‘oestrogen’ journey. In simple terms, these are the final stages that help to ensure that oestrogens are disposed of once they’ve been used, rather than reabsorbed into the circulation. If these stages of the process aren’t working efficiently, and oestrogens are reabsorbed rather than eliminated, this may lead to elevated levels of circulating oestrogens, hormonal imbalances and increased risks of a wide range of health problems from heavy, painful periods and endometriosis to thyroid imbalances, some cancers and more. Glucuronidation – A key metabolic pathway for oestrogensOestrogen metabolism and elimination are complex; for the purposes of this article though, what you need to understand is that one key metabolic pathway for oestrogens is glucuronidation. Once used, oestrogens can be conjugated (attached) to glucuronic acid. This makes them water soluble so they can be excreted from the body, some through bile via the small intestine. Once in the small intestine they can ultimately be eliminated from the body via faeces. ‘Oestrobolome’The metabolism and elimination stages of the oestrogen journey are where gut health, and more specifically the gut microbiota, can potentially have a significant impact. In 2011, Plottel and Blaser defined the term ‘oestrobolome’ as “the aggregate of enteric bacterial genes whose products are capable of metabolizing estrogens”. 1In simple terms this means there are types of gut bacteria that are capable of influencing oestrogen metabolism. More specifically, we now know that some gut bacteria produce an enzyme called β-glucuronidase – this enzyme does the opposite of glucuronidation and uncouples the oestrogen from the glucuronic acid molecule. The oestrogen is now no longer packaged and ready for elimination and instead may be reabsorbed, potentially leading to elevated oestrogens in circulation and hormonal imbalance. Excess β-glucuronidase activity may be associated with an increased cancer risk, including breast cancer.2-4 As with all aspects of health, the key here is balance, we do need β-glucuronidase (this enzyme is also involved in carbohydrate digestion) but we don’t want too much. So what can you do? ✓ Address dysbiosisAs you will realise by now, nurturing a healthy balance of intestinal bacteria is absolutely key for supporting oestrogen balance. Investigating whether dysbiosis (unhealthy balance of intestinal bacteria) is present, is a useful first step and there are a variety of functional stool tests which can help to identify this. If dysbiosis is identified, a broad spectrum herbal anti-microbial formula containing ingredients such as berberine, grapefruit seed, garlic and goldenseal may be a useful first step of a support protocol to address this. ✓ Prebiotics and fermented foodsPrebiotics is the term used to describe food for beneficial bacteria and ensuring there are good sources in the diet is key. A healthy balance of beneficial bacteria will thrive on a diet which includes a wide variety of plant foods - diversity of plant foods support a diverse variety of beneficial bacteria in the gut. Aim to include 30+ different types of plant foods in the diet each week. In addition, a daily serving of fermented foods such as kefir, kombucha, sauerkraut or kimchi supplies both prebiotics (food for beneficial bacteria) and probiotics (beneficial bacteria) and is helpful for supporting a healthy balance of gut bacteria. ✓ ProbioticsSupplementation with well researched and tested strains of beneficial bacteria such as Lactobacillus acidophilus NCFM® and Bifidobacterium lactis Bi-07 may help to support a healthy balance of gut bacteria. ✓ Calcium D-glucarateThis is a combination of glucaric acid bound to calcium which can be taken as a dietary supplement. Glucaric acid is a naturally occurring chemical found in our bodies and in some fruits and vegetables. Calcium d-glucarate may be a useful support for oestrogen balance as it has been shown to suppress β-glucuronidase activity5-7. ✓ FibreDietary fibres such as lignin (found in flaxseeds and the bran layer of grains, beans, and seeds) can support oestrogen elimination in two ways. First, dietary fibre, especially lignin, can bind unconjugated oestrogens in the digestive tract, which are then excreted in the faeces. Second, dietary fibre may beneficially support a healthy balance of gut bacteria and reduce intestinal β-glucuronidase activity, resulting in a lowered deconjugation of oestrogens and reduced reabsorption.8 A functional medicine approach is all about connecting the dots, often between seemingly unconnected bodily systems. We know that good health starts in the gut, perhaps we can add that oestrogen balance does too. Yet another good reason to nurture a healthy gut microbiota. Read more:• A Functional Medicine Guide to Oestrogen Balance• Which Live Bacteria Product Is Right For Me?• Clinical Guide – Female Health Blog provided by Nutri Advanced.

Vitamin C – A powerful immune-support nutrient The health benefits of vitamin C are well documented. Vitamin C is an essential nutrient for many aspects of your everyday health, especially your immune system. Humans are in a small minority of mammals that can’t produce their own vitamin C; it’s also water soluble and can’t be stored in the body. This means it must be regularly supplied by the diet. Severe deficiency leading to scurvy is rare in the developed world, but there are times when our daily needs for vitamin C are likely to increase, such as pollution exposure and during times of chronic stress, illness and infection. Unless extra care is taken to increase dietary intake during these times, daily supplies are likely to fall short. This is when supplemental vitamin C may be a useful addition to your diet. Depending on your vitamin C needs you can choose:• Ascorbic acid or gentle buffered form• Combined with added ingredients such as bioflavonoids to providesynergistic support, and which may also enhance bioavailability• Timed-release form At Nutri Advanced we believe that no matter what your choice, a formula should always be:✔ Research-backed✔ Free from fillers, refined sugar, artificial sweeteners or colourings✔ Hypo-allergenic✔ Clinically-relevant dosage✔ Allow for flexible dosing Blog provided by Nutri Advanced.

  What is Metabolic Syndrome? With no specific diagnosis, metabolic syndrome can be a difficult health problem to understand. Metabolic syndrome is not a disease itself but is rather a cluster of risk factors leading to cardiovascular disease. It is serious, and unfortunately is dramatically on the increase – especially among people who lead sedentary lifestyles and are overweight. The American Diabetes Association recently highlighted the fact that the increased prevalence of metabolic syndrome is likely to lead to future increases in diabetes and cardiovascular disease. Dr Ahmed Kissebah, a Professor of Medicine at the Medical College of Wisconsin commented on the recent increases; “In the past 15 years, it has gone from an observation to syndrome; now it is a worldwide phenomenon”. Taking steps now to prioritise dietary and lifestyle changes to prevent this increase is absolutely key. What is Insulin Resistance? Since insulin resistance is such an integral feature of metabolic syndrome, it is essential to be armed with a little more information about it. There needs to be a constant level of sugar within the blood at all times for the body and brain to be able to function, and if blood sugar levels are constantly too high this can have harmful effects on long term health. Fortunately, the body has an effective system in place to maintain blood sugar levels within a very specific range. Insulin is an important hormone, released from the pancreas, which helps to control the levels of sugar in the blood. Insulin resistance plays a key role in metabolic syndrome and refers to the diminished ability of cells to respond to the action of insulin. This means that more and more insulin must be produced to keep blood sugar levels within a safe range. Over time, the pancreas can no longer produce such high levels of insulin and blood sugar increases to a consistently high level as a result. Once this happens, insulin resistance has developed into type 2 diabetes. Insulin resistance is therefore a significant precursor to type 2 diabetes. Apple body shape – why is it such bad news for your health? Most people are aware that being overweight is associated with serious health risks but many are completely unaware that ‘body shape’ has a significant impact too. An ‘apple-shaped’ body tends to carry fat above the waist, whereas a ‘pear-shaped’ body carries fat below. As a rough guide, men whose waist circumference is more than 40 inches, and women more than 35 inches would fall into the ‘apple’ body shape. The bad news is that people who have an ‘apple’ body shape, where fat is literally inside the abdomen and among the internal organs, are at much higher risks of developing serious chronic health conditions if they do not make dietary and lifestyle changes to improve their shape. People with apple-shaped bodies tend to have higher rates of insulin resistance (the precursor to type 2 diabetes) and abnormal blood fat levels. The apple body shape is a classic signal of metabolic syndrome too. Dr Ahmed Kissebah, who led groundbreaking research in the early 1980s on the health risks associated with body shapes commented; “Thirty years ago, we didn’t know why obesity was so dangerous and we didn’t know that certain forms of obesity were worse than others. Apple-shaped bodies have the worst impact on health. Pear-shaped people, who carry most of their weight below the waist, have lower risks of negative health effects.” Dealing with Metabolic Syndrome 1) Early Identification As with any health problem, the most important first step is identification, and because it is only recently that the medical profession have defined this condition, many people are still completely unaware of its existence. We are now all well aware of the importance of having regular blood pressure and cholesterol checks, but what about having regular checks for metabolic syndrome risk factors? Early identification is vital to lessen the impact of metabolic syndrome and to reduce the associated risks of developing conditions such as stroke, type 2 diabetes, heart disease and kidney disease. Your GP will be able to help you to identify your risk of developing metabolic syndrome, and even if you only have some of the symptoms, it’s well worth taking early action to prevent any further developments. Health experts agree that managing each of the symptoms individually appears to be the only truly effective method of dealing with metabolic syndrome. 2) Address Underlying Causes: Obesity Since obesity is such a significant risk factor associated with metabolic syndrome, taking steps to reduce weight and improve body composition is an essential first step. Healthy weight loss is best targeted with a combination of dietary and lifestyle intervention. Your health care practitioner will recommend a programme including structured stress management, regular exercise, a low glycaemic, Mediterranean-style food plan and nutritional intervention specifically targeting healthy weight loss and improved body composition. Unhealthy Body Composition Body composition is about much more than your weight. Your body composition is the ratio of fat to muscle and other lean tissues in your body. Improving your body composition is another significant aspect of dealing with metabolic syndrome. The good news is that by taking steps to lose weight in a healthy way as recommended by your health care practitioner your body composition will also benefit. Insulin Resistance & Dyslipidemia In addition to following a low glycaemic, tailored food plan and taking positive steps to reduce weight, specific nutrients can help to support symptoms of insulin resistance and dyslipidemia. Key ingredients include plant sterols, hops and acacia. Complex metabolic powder foods combining these key ingredients with optimal ratios of protein, carbohydrate and fat that can be mixed into a drink and used as a healthy snack or meal replacement are optimally recommended. Hypertension (high blood pressure) Coenzyme Q10 & Vitamin E are essential nutrients for supporting balanced blood pressure and may be recommended by your healthcare practitioner as a useful adjunct in a metabolic syndrome support programme. Supplements containing CoQ10 with natural vitamin E are the best way to support optimal intake of these nutrients. 3) Ongoing Support & Prevention Once symptoms have been stabilised and risks are reduced, it is essential that a maintenance programme is put into place to support long term optimal health. This includes continued incorporation of dietary and lifestyle changes. A low glycaemic index, soy-based, complex metabolic food can also be used as part of a healthy diet and is particularly useful as a ‘healthy & convenient fast food’, for filling snack gaps and reducing ‘junk food’ cravings. The main features of metabolic syndrome are: • Insulin resistance – a decreased ability for the body to process glucose effectively• High blood pressure (hypertension)• Cholesterol abnormalities (eg low HDL cholesterol)• Increased risk for clotting• High blood fats (hypertriglyceridemia)• Dyslipidemia• Overweight or obesity, in particular abdominal obesity, or ‘apple body shape’• Unhealthy body composition Metabolic Syndrome - Focus on Key Nutrients & Herbal Ingredients • Low Glycaemic Index Metabolic Food – with plant sterols, hops and acacia• High Strength Omega-3 Fish Oil• Chromium, Cinnamon & Alpha Lipoic Acid Blog provided by Nutri Advanced.

  Martin Budd ND is a renowned authority on fatigue, blood sugar and thyroid disorders. Martin’s clinical journey began in 1963 when he graduated as a naturopathic consultant. After many years of clinical experience and having written several books on the subject, Martin is now considered an authority on fatigue, thyroid health and blood sugar disorders. We are grateful to Martin for his time and thrilled to be able to share with you here, his thoughts on hypothyroidism and fatigue, and a brief case study too: Fatigue is our commonest symptom after pain and aside from the cancers, heart conditions and various anaemias, the chief cause of fatigue is an underactive thyroid (hypothyroidism). Unfortunately, the medical diagnosis and treatment for thyroid disorders is unsatisfactory in most of Europe, with diagnosis being based on the patients’ blood level of the pituitary hormone known as T.S.H. or Thyroid Stimulating Hormone. The level of T.S.H. will rise in response to a thyroid deficiency. However borderline thyroid problems are not always reflected in such an increase. For this reason, the most valuable diagnostic test is the blood thyroxine (Free T4). Many countries including America see the Free T4 as the most important indicator of thyroid malfunction. Although fatigue is a symptom of hypothyroidism there are also many other symptoms that are diagnostically useful. A further flaw in medical diagnosis is the great variation in the “normal range” for Free T4 offered by various laboratories in the U.K. I have seen “normal” ranging from 7.5-18pmol/L up to 12-22pmol/L. As blood thyroxine reduces with age, the normal ranges should be based on patients’ age. The testing of patients taking thyroxine also presents problems. Interpretation of a patient’s thyroid status needs to be based on their thyroxine dosage, in addition to their age and symptoms. American test results usually offer different “normal ranges” based on the patient’s thyroxine dosage, i.e. a higher range for a higher dosage. Possibly half of my patients with an underactive thyroid are taking thyroxine when they consult me, yet they are invariably fatigued and have been reassured by their G.P. or endocrinologist that “all is normal”. Blood test results need to be matched to their symptoms. An example being a person with Free T4 of 16pmol/L on 50mcgms of thyroxine may be judged normal yet still suffer with chronic fatigue. If the patient is under 40 years of age their “normal” Free T4 may need to be 25pmol/L + before symptom relief is achieved. Case study – Hypothyroidism & fatigue OverviewFemale patient aged 53 years.Treatment 50mcgms thyroxine daily over 2 years with symptoms of fatigue, “brain-fog” and overweight. TestsFree T4 level in 2015 – 16pmol/LFree T4 level in 2016 – 22pmol/L ProtocolI recommended a comprehensive supplement specifically designed to fine tune thyroid function & containing a range of essential vitamins and minerals including:  • Tyrosine - Amino acid needed to make thyroid hormone • Kelp – Concentrated source of bioavailable iodine, which is an essential component of thyroid hormones • B vitamins and copper - Essential co-factors in the metabolism of tyrosine (an amino acid which is needed to make thyroid hormones) • Liquorice root and B vitamins - Support adrenal function which in turn supports thyroid function NB: This blend of nutrients is of particular value for patients on thyroxine. ResultsThis client’s symptoms over a 6-month period have all improved and the patient hopes in the future to maintain good health without relying on thyroxine. Blog provided by Nutri Advanced.

 • Awareness around vitamin D deficiency has increased significantly in recent years; fortunately people are beginning to realise just how important this nutrient is for optimal health. There’s another piece of the puzzle though that many aren’t familiar with, and that relates to vitamin K2.  • One of the many roles of vitamin D is to support bone health1.  Calcium is required for normal growth, development and maintenance of the skeleton, where it provides strength and structure. Vitamin D boosts calcium absorption from the intestines and its re-absorption from the kidneys, thus greatly enhancing levels of available calcium within the body.  • Vitamin D acts directly on the osteoblasts (bone building cells) within bone to upregulate their expression of osteocalcin, which is essential for directing calcium into the bones. However, osteocalcin needs to be carboxylated before calcium can get into the bone. The carboxylation of osteocalcin is a vitamin K dependant process, making vitamin K essential for bone mineralization2.  • If there is a deficiency of vitamin K and carboxylation doesn’t occur, then this can lead to high levels of uncarboxylated osteocalcin. As a result, not only is calcium not delivered to the bones, which can then become porous, but it is may be deposited in the arteries3, which can become calcified and increase the risk of coronary heart disease.  • Numerous peer-reviewed studies have shown that vitamin K2 is a highly effective activator of osteocalcin4. It is therefore recommended that vitamin D3 is combined with vitamin K2 when using supplementation to support bone health and to protect cardiovascular health.   • Dosages of 1000 IU vitamin D3 and 45 mcg vitamin K2 (MK7) are used in research to support the prevention of bone loss and demineralization. Blog provided by Nutri Advanced.

  Magnesium is an essential mineral. We can’t survive without it and it’s needed for lots of different processes in the body. This means it’s important to prioritise getting foods high in magnesium in your diet. We actually need to consume fairly high amounts of magnesium, and busy 21st century lifestyles mean we’re likely to need even more. Sadly, typical Western diets are unlikely to provide anywhere near enough. Even superstar magnesium-rich foods such as green leafy veg are not as nutritious as they used to be. One study compared modern-day nutrient content of vegetables with 1950 levels and found declines to be as much as 40%.1,2 This all sounds a bit doom and gloom, but don’t worry there’s better news ahead! Read on to find out how to optimise your intake of magnesium foods. In this article you’ll find: • Why magnesium is so important• Why low magnesium symptoms may be on the rise• Frank magnesium deficiency vs. sub-clinical magnesium deficiency• Top 10 tips for increasing magnesium• List of foods high in magnesium• A delicious magnesium-rich recipe Ready to find out more? Let’s get started here: Why is magnesium so important? Magnesium is involved in over 600 different processes in the body! It’s often nicknamed ‘nature’s tranquiliser’ because it’s so crucial for the nervous system, especially for sleep and keeping stress in check. This mighty mineral also supports energy, muscles, heart health, hormone balance and much more. And many people don’t realise that magnesium helps the body to use vitamin D. If you’re taking vitamin D you need to make sure you’re getting enough magnesium too.3 Low magnesium symptoms & why they are on the rise There’s a near endless list of possible low magnesium symptoms, from muscle cramps, poor sleep, irritability and low energy to constipation, tension, low mood, headaches and many more. Magnesium is often lost during food processing so a typical Western diet is unlikely to provide enough. It’s also used up in high amounts during stress. And the National Diet and Nutrition Survey published by Public Health England shows a particularly high proportion of girls aged 11-18 and women aged 19-64 have low dietary magnesium intakes.4 What health problems may be associated with low magnesium? Low magnesium may be involved in many common and chronic health problems; from low mood, anxiety and PMS to PCOS, fibromyalgia, osteoporosis, chronic fatigue syndrome and many more. In one study involving 126 men and women with mild to moderate depression, 6 weeks of daily treatment with magnesium significantly improved depression scores. Symptoms of anxiety, headaches, muscle cramps, constipation and energy levels also improved.5 Frank magnesium deficiency vs subclinical magnesium deficiency Whilst frank magnesium deficiency is rare, subclinical magnesium deficiency may be much more prevalent. In fact, low magnesium is often referred to as a ‘modern day silent epidemic’ or an ‘invisible deficiency’, because it is so difficult to detect clinically. How to increase magnesium – Top 10 tips 1. Choose magnesium-rich foods Magnesium is typically found in whole foods such as nuts, seeds, wholegrains, legumes and leafy green veg, but is lost during food processing. It’s crucial therefore to choose whole unprocessed foods, as close to their natural form as possible. Use our handy checklist of foods high in magnesium to help you include more of these into your diet. 2. Keep alcohol, caffeine and fizzy drinks to a minimum Alcohol and caffeine may increase magnesium loss from the body. Fizzy drinks contain phosphoric acid which may deplete magnesium too.6,7 Coconut water is a tasty alternative to plain water - it contains magnesium and additional electrolytes to keep you hydrated. 3. Include some sea vegetables as part of a balanced diet Sea water is rich in minerals, including magnesium, so vegetables that grow in the sea, such as kelp, actually contain generous amounts of this mighty mineral. 4. Choose dark chocolate Most milk chocolate bars won’t do anything to help your magnesium, in fact the high sugar content means they’re more likely to deplete magnesium instead. Exceptions are the very dark chocolate bars that boast a cocoa content of at least 85% or above. Unlike milk chocolate bars, you actually can count these as a rich source of magnesium. 5. Support your gut health This is important for every aspect of health and includes helping to ensure magnesium is well absorbed. Anyone with gut health problems such as Crohn’s disease may be more at risk of low magnesium.8 Support your gut health with a daily serving of fermented food such as kefir, kombucha or sauerkraut, as well as considering a daily probiotic supplement. 6. Reduce refined sugar Not only is refined sugar not a good source of magnesium, it may actually deplete your magnesium stores. This is because magnesium is needed to process sugar in the body. Reducing your sugar is a great way to optimise magnesium. 7. Add magnesium flakes to your bath Regular Epsom salt baths may help to increase magnesium as the mineral may be absorbed through your skin. Furthermore, a hot bath before bed is a great way to support a restful state ready for sleep. A hot bath imitates the rise and fall in body temperature we experience during sleep. 8. Watch out for aluminium Aluminium is now widespread in our modern world (eg. cookware, deodorants, common medications, baking powder) and yet may impact magnesium absorption.9,10 Whilst there may be sources you can’t avoid, it’s important to reduce exposure where you can, such as by choosing your cookware and personal care products carefully. 9. Add an extra magnesium supplement You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low. Magnesium glycinate is a particularly helpful type of magnesium; not only is this form well absorbed but well tolerated at higher doses too. 10. Consider a daily multivitamin Declining levels of nutrients even in fresh, wholefoods means that a multivitamin & mineral supplement can be a useful back-up to ensure optimal daily intake. Vitamins and minerals don’t work in isolation and often need the support of each other as co-factors. Choose a high quality one-a-day formula that contains forms of nutrients that the body is able to recognise and use efficiently. Which foods are high in magnesium? Knowledge is power when it comes to increasing magnesium. Use this checklist of magnesium-rich foods and aim to include a range of these in your diet. These 10 foods all contain good levels of magnesium per average serving. Top magnesium tip! For maximum benefits, leafy greens are best served lightly cooked, nuts / seeds / beans are highly nutritious when soaked / sprouted and wholegrains may be particularly beneficial in forms such as sourdough bread. 10 Foods high in magnesium11 1. Spinach2. Wholegrains3. Swiss chard4. Nuts (especially Brazil nuts, cashew nuts, almonds, hazelnuts)5. Seeds (especially pumpkin seeds, sesame seeds, chia seeds)6. Avocado7. Beans & lentils8. Chickpeas9. Quinoa10. Oily fish (salmon, mackerel) Magnesium-rich recipe And finally, here’s a delicious magnesium-rich recipe to get you started! Zesty Lime Black Bean Dip This zesty dip is delicious served with grilled salmon, steamed spinach and a side serving of quinoa topped with sprouted seeds for a mightily magnesium-rich meal!You will need:•2 tins black beans, rinsed and drained•1 cup grated carrot•½ cup fresh lime juice (approx. 2 limes)• ¼ cup chopped spring onions• ¼ cup chopped fresh coriander• 1 teaspoon minced garlic• Freshly ground sea salt & black pepper to taste Method: 1. Add the beans to a food processor and blend until smooth2. In a separate bowl, combine together with the remaining ingredients, stirring well until nicely mixed3. Leave to stand for half an hour4. Serve this delicious dip topped with sprouted seeds alongside grilled salmon, steamed spinach and quinoa to really boost the magnesium content. Blog provided by Nutri Advanced.

Confused about the omegas? Here are your questions answered.The world of fats can be confusing, especially when it comes to those with alien-sounding names like omega-3, omega-6 or omega-9 - which you’ve most likely heard of, but are probably left scratching your head when it comes to understanding their individual differences and benefits. This article is here to help clear some confusion and empower you with simple, actionable information that you can use to support your health. What are ‘omega’ fats?The term ‘omega’ is used to name some special types of fats that are found in the diet. Each ‘omega’ name, whether it’s omega-3, -6, -9, or something else, tells us of slight differences in the chemical structure of these unique fats. The important point to understand here is that even though these fats have similar sounding names, their tiny structural differences can significantly affect how they work in the body. Think of omega-3, omega-6 & omega-9 like slightly different-shaped keys that unlock slightly different health doors. What’s the difference between ‘essential’ and ‘non-essential’ fats?Some of the ‘omega’ fats are also described as ‘essential’ fats. Omega-3 and omega-6 fats are essential fats. This means our bodies can’t make them so we must regularly include good sources of them in our diets. Other omega fats, such as omega-9, are ‘non-essential’ fats - this is not because they don’t play an important role in health – it’s because our bodies can make them if they aren’t included in the diet. Where can I find the different omegas in food? Omega-3 fats are found in flaxseeds, chia seeds, walnuts, grass fed meat and eggs from pasture-fed chickens. The best dietary source of omega-3 is oily fish (sardines, mackerel, anchovies, salmon and herring). However, these types of oily fish are often contaminated with harmful toxins such as heavy metals and PCBs so a daily supplement containing omega-3-rich fish oil which has been thoroughly purified is generally considered to be a much better source. Omega-6 fats are found in many commonly used vegetable oils such as safflower and sunflower oil, corn oil, canola oil, meat, poultry and eggs from grain-fed chickens. Omega-6 fats are also found in evening primrose oil, borage seed oil and blackcurrant seed oil. Omega-9 fats – Olive oil contains high levels of an important omega-9 fat called oleic acid. Omega-9 fats are also found in avocados, hazelnuts, macadamia nuts, almonds, peanuts and peanut oil. What are the health benefits of the different omegas?Omega-3 fats – Important structural components of cell membranes, mood, growth and development, brain health (neuro-development, learning, memory, behaviour, concentration), cardiovascular health, hormone balance, insulin sensitivity, vision, skin health, nervous system, anti-inflammatory effects. Omega-6 fats – Important structural components of cell membranes, brain function, growth and development, skin health, hormone balance, both inflammatory & anti-inflammatory effects. Omega-9 fats – Brain health, memory, cognitive function, cardiovascular health, energy, mood. If we need all the omega fats, why is there so much focus on omega-3?As you can see, all the different omega fats are needed for health and it’s important to consider your total intake of each. However, it’s also crucial to consider the relative balance between them. Most people will get plenty of omega-6 and omega-9 from their food but typical Western diets tend to be seriously lacking in good food sources of omega-3, hence why most people will benefit from taking a daily omega-3 supplement. This is further compounded by the fact that oily fish is often contaminated with harmful toxins so it’s not even advisable to consume the quantities that would be needed to keep omega-3 intake optimal. The balance between omega-6 and omega-3 fats in the diet is particularly crucial for health, especially since omega-6 fats tend to be more pro-inflammatory and omega-3 fats tend to be more anti-inflammatory. We need inflammation, but we also need it to subside when it’s no longer needed and maintaining a healthy balance between omega-3 and omega-6 fats is vital for this. Should I take omega-6 and omega-9 in supplement form?There are times when it may be helpful to take omega-6 and/or omega-9 fats in supplement form, and this is particularly relevant for brain health. It’s often advisable however to take these in addition to omega-3 and to make sure you’re taking higher levels of omega-3 than omega-6 to support the all-important healthy balance between them. One specific type of omega-6 fat is called GLA (gamma linolenic acid) and this may be particularly helpful for skin and hormonal health. GLA is found in blackcurrant seed oil and borage seed (starflower) oil. Not sure what to choose?Hopefully this article has helped to strengthen your understanding on the omegas and they feel a little less alien now. If you are considering adding an omega supplement into your diet and still not sure what to choose, why not book in for a free 10-minute product advice telephone call with one of our fully qualified nutritionists to help you decide which is the right product for you. Blog provided by Nutri Advanced.

What’s in your stress-support toolkit? "Health is the ability to adapt to one’s environment” George Canguilhem Chronic stress has sadly become a hallmark of 21st century life and is a common underlying cause of many of the chronic diseases that have become so prevalent in our modern world. And not only does ongoing stress increase the risk of health problems in the longer term; day-to-day living with chronic stress can be miserable and difficult to cope with in the short term too. In this article we take a closer look at stress; what happens when acute stress becomes chronic and highlight the tools you can use to help shift the vicious cycle of chronic stress into a positive spiral of building resilience instead. When acute stress becomes chronic…‘Stress’ is a normal part of life. And we are brilliantly adapted to deal with acute stress. When faced with an emergency situation our bodies respond by making physiological changes to enable us to ‘fight or take flight’; changes such as increased heart rate, raised blood sugar and increased blood flow to the muscles - changes that are intended to increase our chances of survival. This stress response is designed to be short-lived, and once the threat has passed, the body then responds by initiating physiological changes to restore its normal ‘rest and digest’ state. Unfortunately, many of the stressors we face today are not short-lived. And often they don’t require us to actually spring to action to ‘fight or take flight’ either. Most 21st century stressors tend to be more of the persistent mental, psychological and emotional type of stress, or the insidious chronic overwhelm, strain and burnout type of stress. Whilst our stress response works brilliantly for an acutely stressful situation; if the stressor persists and is ongoing or chronic, our stress response stays switched on and can start to work against us. We are not designed to be constantly in a ‘fight or flight’ state and over time this has damaging effects on our health. Lifestyle changes take time and patienceWe know chronic stress isn’t good for us, yet dealing with it can feel like a bit of a mountain to climb. It requires a multi-faceted approach which includes, first and foremost, taking steps to identify and reduce stressors. It’s important to be realistic and gentle however; it can be a real challenge to make the significant lifestyle changes that are often needed, and it’s important to be patient too, because big changes take time. Using your stress-support toolkit to build resilienceWhilst getting to work on these changes, it’s useful to consider the nutritional, botanical and herbal ingredients that might provide help in the interim. Think of these like your stress-support toolkit - we have an incredible wealth of naturally effective tools at our fingertips; nutrients and ingredients that may help to calm things down, quieten the stress response, buffer the damaging effects of stress, brighten mood, improve sleep, bring clarity of mind and help to cope in the short term. Not only may this help with feeling a bit better and building stress resiliency, it can also help to increase motivation and inner resources to help actually make the changes that are needed. Your stress-support toolkit is there to help interrupt the vicious cycle of chronic stress and transform it into a positive spiral of increased resilience instead. “Your stress-support toolkit is there to help interrupt the vicious cycle of chronic stress and transform it into a positive spiral of increased resilience instead.” What’s in your stress-support toolkit? Let’s take a closer look: Vitamin CHumans are one of only a few species that can’t make vitamin C, and we only have very limited capacity to store it too, so it’s crucial we regularly include good sources in our diets. Vitamin C is found in very high concentrations in the adrenal glands, is used up during the stress response and has a critical role to play in stress regulation. Supplementation of vitamin C in human and animal models is associated with a decreased cortisol response after a psychological or physical stressor, thus it is reasonable to conclude that vitamin C may be linked to a more balanced cortisol output. MagnesiumOften nicknamed ‘nature’s tranquiliser’ magnesium has important roles to play in supporting mood, balance, calm, relaxation and restful sleep. Acute stress has been shown to be associated with increased plasma magnesium levels and increased urinary excretion of magnesium. As with most physiological responses, there’s actually a protective reason why magnesium shifts from the intracellular to extracellular space during acute stress; initially this shift helps to diminish the adverse effects of stress. But when stress is prolonged and becomes chronic, this results in gradual loss of magnesium and negative consequences for health. In addition, chronic stress is known to be a significant risk factor for mental illness and there is substantial evidence to support the use of magnesium in stress-related illness and mental health. Not only is magnesium used up rapidly during times of stress, but a typical Western diet is often low in this important mineral too, which further compounds the problem. Magnesium is thus an essential supplement to consider for anyone suffering from chronic stress. Vitamin B5B vitamins are often nicknamed ‘anti-stress’ nutrients for their powerful ability to balance mood and calm the nervous system. They are water-soluble and need to be regularly included in the diet, yet typical Western diets often don’t contain enough. Vitamin B5 (pantothenic acid) is particularly important during times of stress; it is needed as a co-factor for the production of stress hormones and forms the molecular core of Co Enzyme A, which is required for hundreds of biochemical reactions, including the synthesis of neurotransmitters. Vitamin B5 also helps to support cognitive health and mental performance. L-theanineIs a relaxing, health-promoting amino acid found in tea. Studies have shown that when L-theanine is absorbed by the body, it can help to bring about an alert, yet totally relaxed state of mind. When Japanese tea-drinkers refer to the ‘tea-mind’; it is this particular state of tranquillity brought about by L-theanine to which they are referring. L-theanine may help to support balance and improve sleep quality. Lemon balm (Melissa officinalis)A citrus-scented herb which is widely revered for its many culinary and therapeutic uses. It has a wide range of potential beneficial effects including stress-relief, anti-anxiety, sleep, mood and cognitive function support. Studies have demonstrated beneficial effects of lemon balm supplementation in volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Additional research has also demonstrated potential benefits for mood, cognitive performance, neuroprotection and restlessness. Ashwagandha (Withania somnifera)Ashwagandha has a long history of traditional use in supporting stress. Traditional Ayurvedic medicine describes it as a safe and effective adaptogen (a natural substance considered to help the body adapt to stress) and it is widely used to promote stress relief, health and longevity. The health effects of ashwagandha are often attributed, at least in part, to its regulatory effects on the Hypothalamus-Pituitary-Adrenal (HPA) axis and research has shown that supplementation with ashwagandha may help to bring common markers of chronic stress (such as cortisol, DHEA and C-Reactive Protein) back into balance. Siberian ginseng (Eleutherococcus senticosus)Has long been used as an adaptogen, both as a tonic and a rejuvenator; it may help to modulate the HPA axis and may also help to protect against the wider effects of chronic stress such as inflammation, anxiety and depression. Cordyceps (Cordyceps sinensis)Is a medicinal mushroom with a long history of use in Traditional Chinese Medicine (TCM) to promote health, longevity and athletic power due to its tonic effect, antioxidant effects and ability to reduce fatigue. Research has also demonstrated beneficial effects of cordyceps on HPA axis regulation, stress, mood and protection against oxidative stress. Reishi (Ganoderma lucidum)And last but most certainly not least, reishi is often referred to as ‘the king of mushrooms’, and is one of the longest-used and best-studied medicinal mushrooms. It contains around 400 different bioactive compounds, is considered an adaptogen, has demonstrated calming effects on the nervous system and has anti-inflammatory, antioxidant, neuro-protective, mood-supportive, anti-hyperglycaemic and immune-modulating properties. Studies have also found that reishi may help to improve sleep quality. Building stress resilience with natural supportFor anyone struggling with chronic stress, taking the first steps to deal with it may seem like a bit of a mountain to climb. The good news though is that adding in key nutrients and ingredients is actually a fairly simple start. Think of the group of nutrients and ingredients highlighted here a bit like a multivitamin to support stress; they are safe to be taken longer term in supplement form and can provide background support whilst lifestyle changes are put into place. Building resilience to stress takes time and know-how; hopefully this article has given you some useful tools to help you along the way. Blog provided by Nutri Advanced.

  1. Omega-3s support brain growth and brain functionThe brain grows at its greatest rate from birth up until about 2 years old, though development continues throughout childhood and adolescence. Over 60% of the brain is made up of fat and the Omega-3 fatty acid DHA (docosahexaenoic acid) makes up around 10-15% of this. DHA is necessary for the development of the sensory, perceptual, cognitive, and motor neural (nerve) systems during the brain growth spurt. The DHA-rich parts of the brain are thought to be responsible for activities such as planning, problem solving, and focused attention.12 DHA in particular is recognized as essential for normal brain function. It helps to improve membrane fluidity, which means that nerve impulses, or messages, are transmitted more effectively.   In animals, low brain DHA results in changes in behaviour and is associated with learning problems and memory deficits. In humans, studies indicate that DHA supports normal IQ and preserves learning and memory. A review of 7 different studies which reported on the results of DHA supplementation on school performance, found that 5 of the studies showed DHA improved school performance, including learning ability, reading and spelling.3 2. Omega-3s may improve reading and maths skillsResearchers at Oxford University studied children given 600mg omega-3 daily for 4 months. The results of this study, called the DOLAB study, showed that children in the bottom 20% for literacy boosted their reading age by 3 weeks more than the placebo group and those in the bottom 10%, by 1.9 months. Though more research is necessary to confirm or rule out these findings, the results indicate that omega-3 may be particularly helpful for those children with the poorest reading skills who are underperforming.4 In another study in Bradford, where pupils were given omega-3 fish oil on a daily basis, this resulted in 81% of pupils showing an improvement in reading, 67% in writing and 74% in Maths. 3. Omega-3s may improve children's sleepMost parents are on a quest for a good night’s sleep for their children! The DOLAB study also investigated whether omega-3 supplementation could have a beneficial effect on sleep. The results showed that poor sleep is significantly associated with lower blood levels of DHA, and that DHA supplementation led to a reduction in the number of night-time disturbances, as well as 58 minutes more sleep per night on average!5 4. Omega-3s for depression in childrenThere are several studies demonstrating the effectiveness of omega-3s for depression in adults, but depression in children is actually becoming more common too. A controlled, double-blind pilot study in Israel looked at the effects of an over-the-counter omega-3 supplement in children aged 6-12 with major depression. The results were fantastic, with the majority of the children taking the omega-3 supplement having 50% fewer symptoms at the end of the trial and several children going into complete remission. The results showed that the majority of the children taking the omega-3 supplement had 50% fewer symptoms at the end of the trial and several children went into complete remission.6 A further study specified that supplementation of at least 60mg per day of EPA and 1560mg of DHA for 6 weeks significantly improved global functioning and reduced symptoms of mania & depression in patients with juvenile bipolar disorder.19 5. Omega-3s for ADHDAttention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder. Standard treatment with stimulants can have severe side effects and intolerance and so the demand for alternative treatments is high. Research has shown that lower levels of omega-3 are found in ADHD patients’ blood when compared to those without ADHD. There have been numerous studies on fatty acid status in children with ADHD7,8, with historically some inconsistent findings over their effectiveness in the management of the condition. However, an article published in 2019 concluded, after looking at the available data & research, that combined doses of EPA & DHA equal to or above 750mg per day over 12 weeks have shown significant improvements of symptoms of ADHD.20 Furthermore, it is important here to consider maternal fatty acid status prenatally, as this also has been shown to affect the outcome of ADHD & other neurological disorders in offspring.21 There have been lots of studies on the effects of omega-3 on ADHD but the results have been inconsistent. An article just last year reviewed a range of studies carried out between 2000 and 2015 and found that whilst the results were sometimes inconsistent, overall, showed that there is evidence that omega-3 intake can benefit those with ADHD.7,8 6. Omega-3s improve learning and behaviour in developmental coordination disorderThe Oxford-Durham study was an exciting study which looked at the effects of omega-3 supplementation on children with developmental coordination disorder (DCD). At the end of the trial, the results showed that there was a significant improvement in reading, spelling and behaviour in those who had taken omega-3 supplements, and the authors concluded that omega-3 is a safe and efficacious treatment option for children with developmental coordination disorder.9 7. Early omega-3 exposure may reduce incidence of children’s allergiesA recent 2017 article reported that eating oily fish or fish oil supplementation in pregnancy may be a strategy to prevent infant and childhood allergic disease, whilst a study in infants from birth to 6 months found that omega-3s were able to modify markers of immunity and potentially be protective against allergies.10, 11 In addition, Bisgaard et al. reported a significantly reduced incidence of persistent wheeze or asthma at ages 3 to 5 years in children whose mothers took fish oil during pregnancy.12 This indicates that consumption of omega-3 during pregnancy by the mothers or intake of omega-3 in infancy may be able to help reduce the incidence of allergic diseases, including asthma. 8. Omega-3s may reduce incidence of respiratory illness and diarrhoea in infantsOmega-3 fatty acids may have a beneficial effect on the immune system, as discussed above, and this may help to reduce the frequency of common infant illnesses. One study looked at the incidence of respiratory illnesses (such as bronchitis, bronchiolitis, cough, croup) and diarrhoea in infants fed with formula supplemented with omega-3 fatty acid DHA, versus infants fed on formula with no added DHA. The results found that the number of episodes of respiratory illness and diarrhoea in the first 12 months of life was significantly reduced in the infants fed the DHA-enriched formula.13 9. Omega-3s may reduce insulin resistance in obese childrenIn a study on obese children and adolescents, it was found that omega-3 fatty acid supplementation was able to significantly reduce glucose (blood sugar) and insulin (the hormone that is secreted when blood sugar levels increase) concentrations, as well as decrease triglyceride concentrations - triglycerides being the main components of body fat. These results suggest that omega-3s may be very useful as a supportive therapy for obese children and adolescents with insulin resistance.14 10. Omega-3s may help to support healthy bonesAnd finally, you may want to consider the impact of omega-3s on bone health in growing children. The link between omega-3s and bone health is less well known but research in this area has accelerated in recent years. Research has mainly focused on the value of dietary omega-3s to protect against bone loss in older adults, yet is likely relevant at any age, and certainly worth considering as children move through different stages of accelerated bone growth during childhood and adolescence. Research has shown that omega-3s may help to support osteoblasts – highly relevant for growing children since these are the cells that build healthy bone. Omega-3s also help to keep inflammation in check, which is also great news for building healthy bones since excessive inflammation activates osteoclasts – the cells that break bone down.15-17 Another possible mechanism by which omega-3s may help to support healthy bones is via supporting calcium absorption – an essential mineral needed for healthy bone structure.18 Blog provided by Nutri Advanced.

New research - vitamin D, inflammation & depressionThe activity of vitamin D was once thought to be limited to the skeletal system but we now know that it has widespread roles throughout the whole body – in fact, vitamin D receptors (VDR) have been identified in nearly all tissue types throughout the body, including in the brain, and it turns out that vitamin D regulates 3% of the human genome. No wonder then that more and more research continues to highlight a myriad of potential benefits of keeping your vitamin D within the optimal range. In this article we take a closer look at new research linking low vitamin D with both increased inflammation and depression. We also take a step back to consider the bigger picture and leave you with a very simple takeaway. Low vitamin D & inflammationLow vitamin D is commonly associated with elevated levels of C-reactive protein (CRP) – a marker of systemic low grade inflammation. In a study published in the International Journal of Epidemiology in May 2022, researchers investigated this association more thoroughly and found that elevated CRP may be caused by vitamin D deficiency and correction of low vitamin D status may reduce chronic inflammation.1 Low vitamin D & depressionIn a meta-analysis published in Critical Reviews in Food Science and Nutrition in July 2022, researchers investigated the efficacy of vitamin D in reducing depressive symptoms among adults in randomised controlled trials. The researchers concluded that, “our results suggest that vitamin D supplementation has beneficial effects in both individuals with major depressive disorder (MDD) as well as in those with milder, clinically significant depressive symptoms.” The researchers highlighted the need for more research in this area, in part to understand more fully the dosages needed to produce beneficial effects, and to draw accurate conclusions on the possibilities of complementing conventional treatments of depression with vitamin D supplementation.2 Consider the bigger pictureNot only do these studies add to the growing body of research which highlights the widespread activity of vitamin D throughout the body, they are also a much needed reminder of the interconnectedness of bodily systems and just how crucial it is to take a step back to consider the whole picture. Take depression as just one example. Depression is a leading cause of disability worldwide; it affects more than 320 million people every year and anti-depressant drugs such as SSRIs (Selective Serotonin Reuptake Inhibitors) are only considered effective in a very modest subset of patients. The underlying causes of depression are still widely debated and in more recent years, links have been drawn between brain inflammation and depression, including by leading psychiatrist Professor Ed Bullmore, an argument which is persuasively laid out in his book The Inflamed Mind.  And, when you join the dots between the two research studies highlighted above it is likely that vitamin D may be an important piece of the puzzle too. A very simple takeawayThe science and interconnectedness between bodily systems may be complex but the takeaway here is simple. There are now so many good reasons to keep your vitamin D levels within an optimal range - so keep a close eye on them and be fiercely proactive about maintaining them there. Blog provided by Nutri Advanced. Ready to take your weight loss to the next level? In Week 12 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

06:00It’s usually an early start for the airport and often a bit stressful too, as you make the final luggage, passport and money checks before you leave the house. Start the day with a matcha green tea which supports energy and relaxed awareness. If you need something to eat, reach for something which will provide sustained energy and is easy to digest. UltraMeal is a great option at this point, especially if you’re feeling tense. It is a powder formula which mixes well with water and supplies a full range of macro and micronutrients. You can scoop a portion out into a shaker cup before you leave, so you can just add water once you’ve completed security checks. Time to take your daily supplements too: We recommend: UltraMeal – available in a tasty vanilla flavour. Multi Essentials One-A-Day – High quality daily multivitamin and mineral supplement Eskimo-3 Extra - High strength omega-3 capsules to support daily requirements of beneficial fats ImmunoBlast – Comprehensive formula including vitamins A, C, D and zinc to support the immune system, especially important before your plane journey MegaMag Calmeze – High strength magnesium and additional nutrients, such as vitamin B6 to help support the nervous system and balance wellbeing, in a pleasant-tasting powder formula 08:00Phew! Luggage checked in! Passports checked! Time to think about some breakfast before you board the plane. There’s a much wider variety of options available at major airports nowadays so it is usually possible to find something relatively healthy. Go for a bircher muesli, berries and natural yoghurt, a small bottle of kefir and a bag of nuts or something egg-based. Make sure you drink plenty of water too, to stay hydrated. Avoid overdosing on caffeinated drinks as these can dehydrate and disrupt your blood sugar levels, which may make you feel anxious, tired and jittery. 09:00Ready to board the aircraft and feeling a bit tense? Compose LT is designed to support feelings of balance and harmony. Compose LT is an innovative and fast-acting product that contains milk protein hydrolysate which may be supportive if you’re finding it difficult to wind down and relax. Compose LT – Fast-acting support for balance and harmony 10:30You’re safely boarded and cruising at altitude. Avoid alcohol or anything that’s too salty at this point, as this will further contribute towards dehydration. Make sure you get up out of your seat and move around a few times on the flight. Sip water throughout the flight to maintain optimal hydration. 13:00The only way to have a healthy lunch on a short-haul flight is to get organised and either buy it at the airport or prepare it yourself in advance. Some long-haul flights have marginally healthier options but it’s much better to be prepared so you’re not stuck with eating something you’d rather not. You can usually find a balanced salad at the airport; a Mediterranean mezze-type salad containing brightly coloured salad, hummus, falafel and quinoa, or perhaps a similarly-filled wrap. If you’ve not managed to prepare or find anything, UltraMeal is another good option here to keep you going. Eating a nutritious lunch like this or having a nutritious shake will keep you feeling alert, balanced and hydrated so that when you land you’re ready for the next step of the journey. UltraMeal – available in a tasty vanilla flavour. 15:30Safely landed and ready for the next step of your journey. Water is really important at this point to keep hydrated. If you can find coconut water, that’s even better!  Keep an apple and a bag of nuts in your bag in case you need something to eat before you arrive at your destination. Making sure you stay hydrated and optimally nourished throughout your journey can have a huge impact on the start of your holiday. By approaching your journey in this way you are minimizing the stress on your body and reducing the chances of picking up holiday bugs too, so you can just relax and enjoy your time away. We recommend you continue with your daily supplement regime whilst you’re away to keep on track with healthy habits: Multi Essentials One-A-Day – High quality daily multivitamin & mineral Eskimo-3 Extra – Ensure optimal daily intake of omega 3s Saccharomyces boulardii – Take daily to help reduce the risks of unwanted tummy upsets.  No need to keep in the fridge so a perfect travelling companion. Ultra Probioplex Duo- Provides 4 strains of live bacteria with Saccharomyces boulardii, blackberry extract and vitamin D. This is a super stable formula that doesn’t need to be kept in the fridge, making it perfect whilst travelling. Blog provided by Nutri Advanced.

So you’ve decided you could do with some extra vitamin C. But how do you know which is the best vitamin C supplement for you? With so many different types it can be a real challenge to choose. Don’t worry, help is at hand! Here’s a useful overview on the different types of vitamin C, to help you make the decision that’s right for you. • Vitamin C is an essential nutrient for many aspects of health including your immune system • Your body uses extra vitamin C during times of increased need such as illness or infection so unless extra care is taken to increase your dietary intake during these times, daily supplies are likely to fall short. This is when vitamin C supplements may be a useful addition to your diet. • Ascorbic acid is the type of vitamin C found naturally in food. It has good bioavailability but some people find it too acidic on their gut and can’t tolerate higher doses. • Bioflavonoids are beneficial plant compounds often added to vitamin C supplements. They deliver additional immune benefits and may help to increase bioavailability. • Mineral ascorbates such as calcium and magnesium ascorbate are often called ‘buffered’ vitamin C. Many people find these to be gentler forms of vitamin C that are better tolerated by the gut. It is important however to consider the accompanying dose of mineral (calcium, magnesium etc.) when taking higher levels. • Time-release vitamin C is often the preferred choice since vitamin C has better bioavailability when taken in smaller doses throughout the day. A time-release formula aims to solve this problem without taking multiple tablets, by releasing the vitamin C slowly throughout the day. • Pureway C ™ is a unique and innovative type of vitamin C, which has been developed to support increased absorption. Research has also demonstrated that this type of vitamin C has potent antioxidant activity and delivers increased cellular protection. Vitamin C - A powerful immune-support nutrient The health benefits of vitamin C are well documented.  Vitamin C is an essential nutrient for many aspects of your everyday health, and more recently its powerful immune-supportive roles have been hitting the headlines. Why do we need extra vitamin C? “An inadequate vitamin C intake is already more widespread than many people realize.”3 Humans are in a small minority of mammals that can’t produce their own vitamin C; it’s also water soluble and can’t be stored in the body.  This means it must be regularly supplied by the diet.1 Severe deficiency leading to scurvy is rare in the developed world,2 but there are times when our daily needs for vitamin C are likely to increase, such as pollution exposure and during times of chronic stress, illness and infection.3 What the science says: In a 2020 review article on the role of micronutrients in the immune system, the authors explain, “The body may lose micronutrients when exposed to pathogens, which causes the immune system to become increasingly active. The loss is exacerbated during an active infection (including vitamins A, C, and E, calcium, zinc, and iron), and plasma levels only return to normal once symptoms improve. An adequate micronutrient intake is essential to aid recovery from infection, made more difficult by the fact that food intake may decrease during illness, and that antibiotic use can also deplete certain micronutrients. For example, levels of vitamin C in plasma rapidly fall to half their original concentration during an infection, to levels indicative of a suboptimal status with a risk of deficiency (i.e., ≤50 μmol/L). However, the high intake of vitamin C required to counteract the fall in concentration after infection (gram doses), or even simply to help reduce the risk of infection…/… may be difficult to achieve when the data show that people already often fail to reach the current RDA for vitamin C (25–90 mg/day), depending on age, and that an inadequate vitamin C intake is already more widespread than many people realize.”3 Adding a bit more vitamin C when we need it most sounds simple enough, however there are so many different supplements on the market, it’s easy to feel confused about which is the best to take. Here we take a look at the different types of vitamin C, to help you decide what’s right for you. Types of vitamin C Ascorbic acid Many people ask, ‘is ascorbic acid bad for you?’ On the contrary! This is actually the proper name for vitamin C and the form found naturally in foods. This is also the type of vitamin C that you’ll find in most food supplements. Synthetic ascorbic acid found in supplements has been found to have similar bioavailability to that of naturally occurring ascorbic acid in foods, such as broccoli and citrus fruit (it's important to note however that whilst synthetic and food-derived vitamin C are chemically identical, the vitamin C in fruits and vegetables is packaged up with various additional nutrients and phytonutrients which may influence its health benefits and how it is used by the body).  Research to date also seems to suggest that the bioavailability of ascorbic acid appears to be the same whether it is given in powder or tablet form. 4-12  Some people find however that vitamin C given in the supplemental form of ascorbic acid upsets their stomach, and may better tolerate different forms that are gentler on the gut,13 or time-release versions which release the vitamin C more slowly and may also reduce the risk of gastrointestinal upset. Vitamin C with bioflavonoids Bioflavonoids (or flavonoids) are polyphenolic compounds found in plants, and are especially plentiful in vitamin C-rich plant foods.  There are around 5,000 different varieties of flavonoids and they are made by plants in response to microbial infection. You will often find vitamin C and bioflavonoids together in a synergistic supplement formula.  This is because some research has found that the addition of flavonoids may help to increase the absorption of vitamin C from supplements; other studies however have found there to be no difference.14-19 Aside from the possible benefits of increasing bioavailability of vitamin C however, flavonoids have demonstrated significant health benefits in their own right.    In plants, flavonoids help to reduce harmful oxidative stress and regulate growth.  And when flavonoids are consumed in the diet they have been shown to have significant antioxidant and free radical scavenging abilities.  In addition, they have demonstrated anti-inflammatory activity and offer cardiovascular, metabolic, neuroprotective, anti-cancer, hepato-protective, potential anti-viral benefits and more.20,21 Mineral ascorbates Also commonly referred to as ‘buffered’ vitamin C, mineral salts (mineral ascorbates) are less acidic and are often recommended to people who are sensitive to acidic foods.  Whilst there is only limited scientific evidence to support this claim,13 anecdotal reports are that mineral ascorbates (‘buffered’ vitamin C) are often better tolerated. Most common mineral ascorbates include sodium ascorbate, calcium ascorbate, potassium ascorbate and magnesium ascorbate.  It is important to note however that both the ascorbic acid and the mineral are typically well absorbed so the dose of the accompanying mineral needs to be taken into account alongside the ascorbic acid, especially when taking a higher dosage.22 Time-release vitamin C Research has found that single doses of vitamin C greater than 200 mg have lower relative bioavailability, indicating that taking several smaller doses through the day may be more effective than a single large dose. Time-release versions aim to solve this problem by releasing the vitamin C more slowly throughout the day.  A number of studies have also evaluated the relative bioavailability of vitamin C from different tablet formulations and found that slow-release versions provide improved vitamin bioavailability.23-27 Pureway C ™ PureWay-C™ is an innovative type of vitamin C which has been developed to support increased absorption. In a 2007 study published in Medical Science Monitor, researchers investigated the cellular absorption rates, antioxidant and free radical scavenging activity of vitamin C-lipid metabolites (PureWay-C™).They found that PureWay-C™ was more rapidly taken up and absorbed by cells than other forms of vitamin C including ascorbic acid, calcium ascorbate and calcium ascorbate-calcium threonate-dehydroascorbate (Ester-C). They found this increased rate of absorption correlated with increased cellular protection from toxic pesticides and concluded that vitamin C-lipid metabolites (PureWay-C) have potent antioxidant and significant free radical scavenging capabilities.28 Choosing the best vitamin C supplement ✔ Ascorbic acid or Pureway C ™ form✔ Combined with added ingredients such as bioflavonoids to provide synergistic support, and which may also enhance bioavailability✔ Timed-release form At Nutri Advanced we believe that no matter what your choice, a formula should always be: ✔ Research-backed✔ Free from unnecessary fillers, refined sugar, artificial sweeteners or colourings✔ Hypo-allergenic✔ Clinically-relevant dosage✔ Allow for flexible dosing Blog provided by Nutri Advanced.

  Uncomfortable problems such as constipation, wind and diarrhoea are something that we all experience from time to time, yet most of us are too embarrassed to talk about them. We thought we’d set the record straight to get you thinking and talking a bit more about these essential aspects of your gastrointestinal health. Here we explain what causes these common problems and what you can do about them if they’re more than just an occasional occurrence for you. What causes wind? 1 in 10 visits to a UK GP relate to a digestive complaint and the most common symptoms are pain and bloating - where the abdomen feels full and tight. Intestinal gas usually goes hand in hand with bloating, and you might want to discover the best supplements for bloating and digestion if you experience this regularly. One of the most common reasons for excess wind is undigested food. Low stomach acid and/or a lack of digestive enzymes can result in undigested food passing through the intestines – bacteria then go to work on the undigested food and generate gas. Eating on the run, eating too quickly and stress can all get in the way of good digestion and so can contribute to excess gas in the same way. Some foods and drinks are more likely to produce gas too, so watch your intake of foods such as beans, chickpeas and lentils, cabbage, broccoli, Brussels sprouts and sugar alcohols found in sugar-free foods (sorbitol, mannitol and xylitol) and carbonated drinks and beer if you’re suffering from bloating and wind. What you can do about it:  • Try natural plant digestive enzymes to support healthy digestion • If your stomach acid is low you can supplement with Betaine HCl with added pepsin. • Supplement with high quality probiotics to support beneficial bacteria • Make more time for meals and chew your food properly • Relax and de-stress • Minimise intake of gas-forming foods such as beans, lentils, cabbage and alcohols found in sugar-free foods and carbonated drinks and beer. What causes constipation? Constipation is an uncomfortable and common condition that affects people of all ages. It can mean that you are not passing stools regularly or you’re unable to completely empty your bowel. It can also cause stools to be hard and lumpy or unusually large or small. Constipation can come and go quickly or can be a longer lasting more chronic condition. Common causes are dehydration, lack of fibre in the diet, low magnesium, inactivity and stress. What you can do about it:    • Increase intake of fibre-rich foods such as oats, barley, wholegrains, fruits and vegetables, nuts and seeds. • Drink more water • Move more – regular exercise helps to support bowel motility • Supplement with psyllium husk fibre, apple pectin and pureed papaya to support regular elimination • Boost your magnesium levels with magnesium in the form of glycinate. What causes diarrhoea? Diarrhoea is a problem everyone is familiar with and is characterized by abnormally loose or watery stools. It can be acute, persistent or chronic.  Common causes include infection with bacteria, parasites or viruses, food intolerance such as lactose intolerance, lack of beneficial bacteria, medication or stress. It can also be a symptom of more serious underlying conditions such as inflammatory bowel diseases, Crohn’s disease or ulcerative colitis. Dietary factors such as low soluble fibre can cause diarrhoea too. What can you do about it?  • Drink plenty of water – diarrhoea can soon cause dehydration. You may also need to replace electrolytes (sodium, chloride & potassium) if it persists • If bacterial or parasite infection is at the root cause you can try natural anti microbial agents such as berberine, grapefruit seed, garlic, black walnut, oregano oil and caprylic acid. • Increase sources of soluble fibre such as oats, barley and rice. • Supplement with high quality probiotics to support beneficial bacteria. Choose a product that contains specific bacterial strains that have been extensively researched to demonstrate their effectiveness. Well researched strains include Lactobacillus acidophilus NCFM®, Lactobacillus paracasei lpc-37, Bifidobacterium lactis Bi-04, Bifidobacterium lactis Bi-07 & Saccharomyces boulardii. Saccharomyces boulardii has been shown to be particularly helpful for improving diarrhoea. Blog provided by Nutri Advanced.

Quercetin is a natural compound found in plant foods. It has received much attention over the last few years in particular, because of the supportive and regulatory roles it has to play in immune function. In this article, we take a closer look at what quercetin actually is, how you can get more in your diet and how it can help to support immune health. Quercetin – What is it?Quercetin is a naturally-occurring flavonoid found in plant foods. Flavonoids belong to a family of plant compounds known as polyphenols. They are remarkable tiny compounds that can help to protect plants from stressors (e.g. insects / fungi / wind / heat), act as UV filters and signalling molecules, detoxify harmful substances and work as antimicrobial defence compounds too. The great news is that when we consume flavonoids from plant foods, we get to benefit from these incredible properties too!  Read more about this here. There are over 5,000 varieties of flavonoids that we know of, and likely many more that we don’t.  All of the different varieties of flavonoids have slightly different health benefits to impart, and that’s why getting a diverse variety of plants in your diet each day is so very important. Quercetin – Best sourcesQuercetin is considered to be one of the most abundant flavonoids in the human diet. Some of the best sources of quercetin are apples, onions, berries, capers, red grapes, cherries, citrus fruits, cruciferous vegetables, leafy green vegetables, tomatoes, garlic, ginger, red wine, black tea and green tea. Onions are generally considered to rank highest in terms of quercetin content. Interestingly, one study found the levels of quercetin in red onions to be 14-fold higher than in garlic, and 2-fold higher than white onions. Another study found the amount of quercetin in onion peel to be 48-fold more than the flesh.1-3 Levels of quercetin in foods are affected by storage, preparation and even the original growing conditions. Light stimulates the production of quercetin and studies have shown higher levels of quercetin in plants exposed to a greater amount of UV-radiation, adding weight to the theory that quercetin is produced by plants as a defence mechanism against UV exposure.4 Interesting then to consider that an apple picked from the top of a fruit tree might contain more quercetin than one picked from the lower branches covered in shade! Quercetin – How does it support immune health?Along with other flavonoids, quercetin has been shown to have antiviral, antimicrobial, antioxidant, anti-proliferative and anti-allergic effects. One of the most common reasons people turn to quercetin is to help with symptoms of seasonal allergic rhinitis (hayfever). Several studies have found quercetin to be a useful anti-inflammatory support and to improve survival and decrease cell damage in a mouse model of sepsis.5-7 Quercetin’s role in immune health has made it a topic of heightened interest certainly over the past few years, as much attention has been given to natural substances that have the potential to modulate the immune response. More specifically, the Sars-CoV-2 virus has been shown to activate the NLRP3 inflammasome – a part of the innate immune system which may lead to uncontrolled release of pro-inflammatory cytokines, ‘cytokine storm’, and potentially to severe damage of the respiratory epithelium.8 Therefore, natural compounds that have the potential to regulate the NLRP3 inflammasome are of significant scientific interest. In a 2016 review article entitled Natural compounds as regulators of NLRP3 inflammasome-mediated IL-beta production’, the authors noted that “EGCG (epigallocatechin gallate) and quercetin are potent inhibitors of NLRP3 inflammasome-mediated IL-beta production, typically acting at more than one element of the involved pathways.”9 Numerous studies have demonstrated regulatory effects of specific dietary flavonoids including dihydroquercetin, quercetin, myricetin and apigenin on NLRP3 inflammasome activation.10-13 Quercetin has also been studied for its potential role in autoimmune health problems, including rheumatoid arthritis, inflammatory bowel disease, multiple sclerosis, and systemic lupus erythematosus. In a recent review published in June 2021 in Frontiers of Immunology, the authors explored the ‘Potential implications of quercetin in autoimmune diseases’ and reported that quercetin shows much promise in this area, especially given that it is generally safe and well tolerated. Whilst many of quercetin’s underlying mechanisms have been reported in animal models and need to be backed by human clinical studies, the authors concluded that, “quercetin will be expected to become a potential opportunity and supplement for the treatment and prevention of autoimmune diseases”.14 It is these demonstrated immune regulatory roles that make quercetin such a powerful plant compound to consider for immune support. Harnessing the power of natural plant compoundsSupporting optimal immune health involves bringing together many different diet and lifestyle factors. You can read more about these here in our comprehensive Immune Health Fact Sheet. With each new day, we learn even more about the powerful compounds that are present in our food and the fascinating ways in which they may enhance our immune resilience. Quercetin is one such compound that has the potential to deliver comprehensive health benefits, especially for immune function and regulation, and it certainly makes sense to consider optimising your daily intake. Blog provided by Nutri Advanced.

SIBO (Small Intestinal Bacterial Overgrowth) is a digestive disorder whereby there is an overgrowth of bacteria in the small intestine. It can lead to a variety of uncomfortable symptoms and can be tricky to manage. There are a number of supplements for that can support gut health and restore balance.What is SIBO?SIBO occurs when there is an excessive growth of bacteria in the small intestine which disrupts the normal digestive processes and can lead to symptoms such as bloating, gas, abdominal pain, diarrhoea, and malabsorption of nutrients.What are the symptoms of SIBO?Common symptoms of SIBO include bloating, gas, abdominal discomfort, diarrhoea, constipation, and nutrient deficiencies. These symptoms can significantly impact quality of life and require targeted treatments to alleviate any discomfort.What causes SIBO?SIBO can have various underlying causes, including impaired gut motility, structural abnormalities in the digestive system, a weakened immune system, and certain conditions such as Crohn's disease or celiac disease. Identifying and addressing the root cause is crucial for effective management.How do I know if I have SIBO?Identifying SIBO can be challenging as its symptoms often overlap with other digestive concerns. Diagnostic tests, such as a hydrogen breath test or stool analysis, may be conducted to measure the levels of specific gases or bacteria in your gut, to detect the presence of SIBO.How can I manage SIBO?Aside from supplements, the low FODMAP diet is often used to help manage SIBO. The low FODMAP diet restricts fermentable carbohydrates that can feed the bacteria in the small intestine, aiming to minimise symptoms and create an environment less conducive to bacterial overgrowth. Working with a qualified healthcare professional can help manage SIBO on an individual basis.Do digestive enzymes help with SIBO?Digestive enzymes can be beneficial for those with SIBO, as they help break down food and facilitate the absorption of nutrients. Choose enzyme blends that contain proteases, lipases, and amylases specifically formulated to support optimal digestion, without exacerbating SIBO symptoms.The best supplements for SIBO:Herbal AntimicrobialsCertain herbal supplements, such as oregano and berberine extract, have antimicrobial properties and can help reduce the overgrowth of bacteria in the small intestine. Oregano oil has traditionally been used to support gut health, and berberine has demonstrated significant antimicrobial activity.ProbioticsSelecting the right probiotic is important for managing SIBO. The best probiotics for SIBO include strains that have been shown to support gut health, such as Bifidobacterium bifidum, and Saccharomyces boulardii. These probiotics help restore a healthy balance of gut bacteria, and improve digestive function.Digestive EnzymesSIBO can impair the production and activity of digestive enzymes, leading to poor nutrient absorption. Taking a digestive enzyme supplement can help improve digestion and nutrient absorption, which may help alleviate symptoms and support overall gut health. Blog provided by Nutri Advanced.

Ensuring that you are getting enough high-quality sleep each night is crucial for keeping yourself in good health. Generally, this simply means having a comfortable bed, limiting screen time before sleep, and aiming to get at least 8 hours of sleep each night. Of course, some people may choose to take supplements to support the quality of their sleep. This isn’t strictly necessary, but should you choose to take sleep supplements, we’d recommend the following listed below as the best supplements for sleep. Why sleep is so important for your health Research supports that adults who get enough sleep each night experience improved brain performance and are generally in a more positive mood the next day. On the contrary, adults who regularly do not get enough sleep may experience fatigue, low mood and see an increased risk of developing different diseases and disorders. With this in mind, it’s crucial that people of all ages are getting enough sleep and aiming to keep to a consistent sleeping pattern wherever possible. How having a bedtime routine can help One of the most effective ways to improve your sleep in the long term is to develop a consistent bedtime routine. This means having a handful of things that you do each night to prepare your body for sleep, as well as trying to do these tasks around the same time each night. Popular bedtime routine activities include taking a warm bath or shower, avoiding blue light (not using phones, televisions, etc.), reading, drinking a warm drink, and settling down to sleep at the same time every evening.Developing a bedtime routine can be helpful for several reasons, including that bedtime routines generally include low-effort tasks which may reduce late-night stress. Research also suggests that doing these same things in the same order each night encourages your brain to see these activities as a pre-cursor to sleep, effectively increasing feelings of sleepiness and encouraging you to feel more relaxed. Best supplements for sleep If you do wish to learn more about which vitamins help sleep, it’s worth repeating that supplements aren’t necessary for improving the quality of sleep at all. However, you may take sleep supplements to support your sleep if you wish to do so – below are the best supplements for sleep as chosen by Nutri Advanced. Magnesium Magnesium is an essential mineral that supports our energy production, muscle function, nervous system, cardiovascular health, and hormonal health – it’s also important for supporting good sleep, as magnesium encourages relaxation. Magnesium is found naturally in dark chocolate, avocado, nuts, legumes, tofu and seeds. However, if you can’t get enough magnesium through your diet, you can support your magnesium intake using magnesium supplements. Vitamin B12 Vitamin B12 helps the body to produce melatonin, a naturally occurring hormone which affects your body’s circadian rhythm. While vitamin B12 is found naturally in meat, fish, eggs and dairy, those who don’t consume these foods may consider taking vitamin B12 supplements to support their body’s production of melatonin. L-Tryptophan L-Tryptophan is an essential amino acid that can be converted to 5-HTP and then to serotonin, which has positive effects on a person’s mood and may support sleep. L-Tryptophan is not produced by the body independently - instead, L-Tryptophan is commonly found in red meat, poultry, eggs, and dairy. This makes supplements containing L-Tryptophan popular amongst those who do not consume animal products but do want to support their sleep using supplements. L-Tryptophan is one of the essential ingredients within our Sleep Well tablets, which are designed to support relaxation and sleep. L-Theanine L-Theanine is a naturally occurring amino acid which has been found to promote relaxation, making it a particularly popular ingredient found within many of the best supplements for sleep, including our MegaMag Night Formula and Sleep Well tablets. L-Theanine is not a sedative and won’t cause drowsiness but may leave you feeling relaxed, calming the mind before sleep. Lemon Balm Lemon Balm is a herb from the same family as mint and is traditionally used for its relaxation properties. Thanks to its sedative and calming effect, it is a popular addition to many sleep supplements, including our Nutri Advanced Sleep Well tablets. Passion Flower Chamomile is a flower that is widely regarded as a relaxing supplement for sleep. Chamomile contains chemicals known as flavonoids, and they play a significant role in the relaxing effects of the flower. It can commonly be consumed in the form of tea, but is also featured in our AdrenoMax capsules. Chamomile Passion flower is another botanical renowned for its relaxing properties. Like chamomile, it can be consumed in the form of tea and is featured in our AdrenoMax capsules, too. Blog provided by Nutri Advanced. Ready to take your weight loss to the next level? In Week 11 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

In today’s fast-paced, stressed-out world it can be a real challenge to consistently get a good night’s sleep. And whilst statistics vary widely, it is estimated that somewhere around a third of adults in Western countries experience sleep problems at least once a week according to the National Institute for Health and Care Excellence (NICE).1Lack of sleep can affect almost every aspect of health, from energy levels, mood, stress resilience, memory and cognition to immune function and the ability to achieve / maintain a healthy weight. And if sleepless nights persist and become the norm, they can be a significant factor underlying common chronic health problems too.Whilst we know that being sleep-deprived is bad news for your immediate and longer-term health and wellbeing, the great news is there’s lots you can do to support a better night’s rest. In this article we shine a gentle night light on the relaxing and restful power of glycine - an important natural compound that has impressive science-backed potential to support your sleep. And why it makes the perfect sleep partner, when paired with magnesium.What is glycine?Glycine is both an amino acid and a neurotransmitter. It is a ‘non-essential’ amino acid – this means that given the right ingredients, your body can produce glycine. You also consume glycine in your diet via protein foods such as meat, eggs, fish, dairy and legumes.2 In fact, the richest food sources of glycine are the cuts of meat that are often discarded such as animal tendons, cartilage, skin, bones and bone marrow. Bone broth and gelatin are rich sources of dietary glycine, but it can also be taken in food supplement form.Why do we need glycine?Glycine is widely considered to be one of the most important amino acids for the body and thus we have high requirements for it. Around 11.5% of the total amino acid content in the human body is represented by glycine and approximately 20% of the total amino acid nitrogen in body proteins is from glycine.Around 80% of the the body’s glycine is used for protein synthesis, being used to make a number of important protein structures including collagen. In fact, around one third of collagen is composed of glycine, which is needed for making and repairing connective tissue, for muscle growth and repair, and for maintaining and healing the lining of the GI tract.Glycine is needed by the body for the production of glutathione – the body’s master antioxidant – and has antioxidant, anti-inflammatory and immuno-modulatory effects. In fact, glycine is recognised as rate-limiting for glutathione synthesis and supplemental glycine has been reported to increase tissue glutathione levels in animal studies. It is also a precursor for creatine – an important compound used by the muscles and brain for energy. RNA, DNA and haem are also generated by several pathways involving glycine.3This amazing amino acid also has a vitally important role to play as a neurotransmitter in both peripheral and central nervous systems, and has been found to support restful sleep.Research shows glycine supports quality sleepIn a 2007 study published in Sleep and Biological Rhythms, researchers investigated the effects of glycine ingestion before bedtime on subjective sleep quality in human volunteers who have been continuously experiencing unsatisfactory sleep. The researchers concluded:“Glycine improved subjective sleep quality and sleep efficacy (sleep time / in-bed time), and shortened PSG latency both to sleep onset and to slow wave sleep without changes in the sleep architecture. Glycine lessened daytime sleepiness and improved performance of memory recognition tasks.”4So how does glycine support sleep?Blood brain barrierIt can cross the blood brain barrier (BBB). Exogenous glycine passively diffuses across the BBB and modulates neurotransmission in the central nervous system (CNS).NeurotransmitterIt has a crucial role to play not just as an amino acid but has important neurotransmitter activity too, including calming effects as a main inhibitory neurotransmitter in the central nervous system.5Body temperatureSleep and body temperature are closely linked and you are likely blissfully unaware that before you drift off to sleep you will experience a decrease in your core body temperature. One of the ways that glycine has been found to impact sleep is via its actions on reducing core body temperature. In a 2007 study, glycine administration before bedtime decreased core body temperature in human subjects.6Circadian RhythmIt also appears to have a positive influence on sleep via circadian rhythm modulation. And whilst its mode of activity in this area is not yet completely understood, researchers have postulated that glycine influences both thermoregulation (body temperature) and circadian organisation via modulation of NMDA receptors in the suprachismatic nucleus (SCN) – our 24hr body clock - and also via its close relationship with the neuropeptide arginine vasopressin (AVP).7Magnesium & glycine - perfect sleep partnersDubbed “nature’s tranquilizer”, magnesium is well known for its relaxing, sleep-supportive properties, but what is less well known is that these qualities are also shared by glycine – making them perfect partners for supporting your sleep. When you take magnesium in supplement form it’s usually attached to something else to help it pass more easily through the gut wall and into the bloodstream. Magnesium glycinate is no different – it is simply magnesium attached to two molecules of glycine. And when you take magnesium in this restful form, not only do you get the relaxing benefits of magnesium, you get significant benefits from glycine too – a real win-win.Magnesium glycinate; the ideal magnesium supplement to harness the benefits of both magnesium and glycine to support your sleep. Blog provided by Nutri Advanced.

Where does our vitamin D come from?Nutri Advanced use the cholecalciferol (vitamin D3) form of vitamin D which is the form your body makes in response to sunlight. This is sourced from sheep wool, also known as lanolin. How long would I need to take vitamin D for?Our body naturally makes large amounts of vitamin D when the skin is exposed to sunshine but living in the UK we tend not to get enough exposure. Therefore it is ideal to supplement with a maintenance dose of 1000-2000iu long term or especially between the months of October to March when our exposure to sunlight is low. What are the signs and symptoms of vitamin D deficiency?Typical symptoms include the following: - muscle/joint pain and weakness- tiredness or fatigue- bone pain- depression To find out if you have a deficiency, a simple blood spot test can be carried out. At what age should you start taking vitamin D?Vitamin D can be taken from birth. Ensuring children get their daily requirement of vitamin D is imperative as deficiency can cause a condition called rickets.This is a condition that affects bone development in children causing the bones to become soft and weak, leading to bone deformities. The daily requirement for children is 400-600iu but the daily optimum is 1000iu.(1) What other nutrients does vitamin D support?Vitamin D works best alongside some other nutrients known as cofactors. The most important nutrients include magnesium, vitamin K, zinc, boron and vitamin A. Which vitamin D supplement should I take?Vitamin D as cholecalciferol (vitamin D3) is the best way to supplement as this is the form made by the body in response to sunlight.   Why do you include vitamin K in your supplements?Vitamin D and vitamin K are two nutrients that work very closely together. Whereas vitamin D helps with calcium absorption, vitamin K is important in making sure that the calcium derived from food and supplements is used in the bones. Is it vegetarian/vegan?Vitamin D3 is certified vegetarian but not vegan as it is derived from sheep wool. Is your Vitamin D range Kosher/Halal certified?We do not hold Kosher/Halal certification for our vitamin D. Blog provided by Nutri Advanced.

What causes anxiety and why does it appear so commonplace?It is perfectly natural to have times of anxiety, for example, if you have a job interview, or an exam, as we may feel some anticipation, or fear and worry that we will perform our best. Anxiety is the body’s normal reaction to danger or a threat; when we feel pressured or are facing a challenging situation. Our nervous system moves into “fight or flight” mode, activating the sympathetic nervous system, triggering an acute stress response preparing us to fight or flee. This means we will have heightened awareness, be on the alert, ready to act and respond quickly. Your heart rate increases, and you may start to sweat. This is a survival instinct that is inbuilt and has protected us since ancient times.Natural moments of anxiety that resolve, are normal. But sustained anxiety or heightened, excessive anxiety is not. Unfortunately, anxiety is on the rise, and there are many reasons for this. I believe that social media has a definite role in the increased anxiety amongst many, especially the youth. The pressure seems overwhelming for them to be “liked”, the pressure to always look good, and it’s all about how you are perceived, as people only show their perfect filtered life on social media - what a never-ending challenge it is to live up to that!Living through the COVID-19 pandemic for over the last 2 years, is an example of a situation that for many people, has caused (and for many is still causing) both sustained and heightened anxiety. Anxiety soared throughout the community, across all ages, and life circumstances. Anxiety over health and vulnerability, job security or loss of job and income, isolation from friends and family, especially during those times of home schooling and lockdown. Mental health challenges have and are affecting more than ever currently, with anxiety being top of the list for many. For all of us, it is important to know how to best support ourselves through the stresses that life brings.What effect – short and long-term – can anxiety have on our health?Short-term anxiety that arises and then dissipates once the thing that has worried you is over or has been completed is ok, because it has been resolved. The body moves easily between “fight or flight” mode into “rest and digest” mode. This happens with a well-balanced, healthy nervous system.Long-term anxiety is a different story. If anxiety is so great that it is negatively impacting your life and especially if it is longstanding, then this may be defined as an anxiety disorder. Here the body may be stuck or trapped in “fight or flight” mode, unable to switch off and relax. Physiologically, this puts a huge strain on our nervous system and our adrenal glands, which are super important as they help to modulate our stress response, especially the release of adrenaline and cortisol.Can you offer a health nutritional and lifestyle plan to support those with anxiety?The first step to dealing with anxiety is to recognise that you have anxiety.One of the quickest ways to move from “fight or flight” into “rest and digest” is through the breath. When we are anxious, we may be “mouth-breathing”. This will only increase anxiety. Really focus on deep, slow breathing, in through the nose and out through the mouth. Slow your breathing down. Focus on it, deep breathe continuously for as long as needed to help bring about calm.Nutritionally, it’s super important to nourish your body and mind, which will support your stress responses and nervous system. Balanced blood sugar levels are also key to stabilising your mind, mood and energy levels. Ensure your meals and any snacks all contain good quality protein and fats. Reduce refined carbohydrates and sugars, as these destabilise your blood sugar levels which may exacerbate anxiety.Magnesium is known as “nature’s tranquiliser”, as it helps to calm and relax muscles and the nervous system. It does over 600 different functions in the body, so we need adequate amounts on a daily basis so that we don’t become deficient, which unfortunately, many people are – especially those suffering with anxiety! Increase your green leafy vegetables, as well as nuts and seeds. Consider taking a magnesium supplement daily.Theanine is an amino acid that has been shown to increase the alpha brain waves, bringing us into a more meditative brainwave state of being. Theanine is found in green tea, which explains why despite green tea containing caffeine, you may feel calmer and more peaceful when drinking it.The B Complex vitamins are extremely important for our nervous system and our ability to handle stress. We may not be able to control the stressors in our lives, but we can help the way we respond to it! A vitamin B complex will help you feel calmer and more grounded, whilst helping with memory, concentration and focus, as well as energy levels.Omega-3 fatty acids are also extremely important to support mental health and our nervous system. EPA and DHA are the two most important omega-3 fatty acids, and it is EPA that is especially important when dealing with anxiety. Many people are deficient in omega-3 fatty acids so adding a pure and stable omega-3 fish oil (or a vegan option if need be) supplement may be required. Blog provided by Nutri Advanced.