Research Library

Thiamin (B1)

Benefits

  • Healthy Heart
  • Brain
  • Energy

Deficiency

Vitamin B1 is found in whole grains, meats, and fish products, causing deficiency in those that eat a vegan or vegetarian diet. One study found that there was a significantly poorer vitamin B1 status in vegetarians than in non-vegetarians. The human body cannot produce vitamin B1, so we must rely on our food sources to get the appropriate amount of nutrients.

Lifestyle Choices

High levels of alcohol intake and dependency can lead to vitamin B1 deficiency. Deficiency occurs because ethanol reduces gastrointestinal absorption of B1, and B1 is stored in the liver. Studies have found that deficiency in vitamin B1 resulting from chronic alcohol consumption is one factor leading to alcohol-induced brain damage.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/1797957
  2. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
  3. https://pubs.niaaa.nih.gov/publications/arh27-2/134-142.htm

Riboflavin (B2)

Benefits

  • Energy
  • Brain
  • Women’s Health

Deficiency

Vitamin B2 is found primarily in meat and dairy products, causing inadequacy among plant-based and dairy-free eaters. A study looking at the diets of vegetarian and non-vegetarians found that 24.2% of vegetarians were deficient in B2. Vegetarians are a vulnerable group for vitamin B2 deficiencies.

Migraine Relief

Vitamin B2 is a safe and great option for preventing chronic migraines in adults. A study found that addition of vitamin B2 in adults can help with reducing the frequency and duration of migraine attacks with no serious side effects. Another study followed 55 adults taking B2 and found the frequency of migraine attacks reduced by two per month.

Women’s Health

Vitamin B2 deficiency has been linked to preeclampsia in pregnant women; high blood pressure during the third trimester. Higher doses of vitamin B2 is imperative for pregnant women.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/1797957
  2. https://www.ncbi.nlm.nih.gov/pubmed/26780280
  3. https://lpi.oregonstate.edu/mic/vitamins/riboflavin
  4. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

Niacin (B3)

Benefits

  • Brain
  • Beauty
  • Energy

Skin Health

One study found that appropriate levels of vitamin B3 decreased the risk of ultraviolet light-induced skin cancer. Another study looked at the skin care habits of over 300 men and women with a history of non-melanoma skin cancer and the effect of additional B3 vitamin. Over a span of 12 months, there was a significantly reduced risk of premalignant cancer cells and melanoma.

Energy

Vitamin B3 is responsible for turning food in our bodies into energy. Without B3, our bodies would not be able to convert protein, carbs and fats into usable energy.

The production of energy is essential for the health of our skin, eyes, hair and liver.

References

  1. https://lpi.oregonstate.edu/mic/vitamins/niacin
  2. https://medlineplus.gov/druginfo/natural/924.html
  3. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
  4. https://www.livestrong.com/article/466664-does-niacin-give-you-energy/

Vitamin B6

Benefits

  • Happy Heart
  • Mood Booster
  • Sleep Aid

Happy Heart

Homocysteine, a sulfur-containing amino acid, is associated with an increased risk of cardiovascular disease. Controlled studies have found that added doses of B vitamins, including B6, could effectively reduce homocysteine levels. Another study that looked at a larger group of thousands of women found that supplementation has been associated with a 24% lower risk of incidental coronary artery disease.

Mood

Recent studies have suggested that vitamin B6 could help reduce the risk of late-life depression. Symptoms of depression and low vitamin B6 status have been reported. In a randomized, double-blind placebo study of 563 individuals who suffered from a recent stroke, took added doses of B6. The adequate amounts of B6 halved the risk of developing a major depressive episode.

References

  1. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6
  2. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  3. https://medlineplus.gov/ency/article/002402.htm

Folate (B9)

Benefits

  • Mood Booster
  • Cognitive Function
  • Immune Support

Mood

Some studies have found an association between low B9 levels and depression. A study found a significant improvement in depressive symptoms of women who received B9 over a span on 10 weeks.

Cognitive Function

Some evidence has found a correlation between low B9 levels and poor cognitive function and a higher risk of dementia and Alzheimer’s disease. A study based in Australia found that proper levels of B9 among 60-74 years olds improved some measures of cognitive function, particularly memory.

Women’s Health

Vitamin B9 demands increase for women of childbearing ages and pregnant women. Adequate amounts of B9 can reduce the risk of birth defects. Pregnant women need to ensure their B9 levels are met due to its role in nucleic acid synthesis and cell multiplication.

References

  1. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  2. https://pdfs.semanticscholar.org/2de9/42e2bef16e2ae5462c71dee9da44c2356000.pdf
  3. https://academic.oup.com/jn/article/131/3/733/4687187?searchresult=1

Vitamin B12

Benefits

  • Memory Performance
  • Energy
  • Lifestyle

Brain Function

Vitamin B12 is essential for brain function. B12 nutrients guarantee a quick nerve-impulse transmission, resulting in an action. Vitamin B12  is one of the eight B vitamins that can transfer the food we eat into glucose, which gives us energy. B12 is a key component that reduces our feelings of fatigue and weakness. One study found that vitamin B12 had a positive effect on some measurements of memory performance like speed of process, recall and recognition and verbal ability for many women. Women taking additional B12 showed improvements in brain function.

Vegans & Vegetarians

Vitamin B12 can be found in animal products like fish, meat, eggs, and milk products. Studies have found that those eating a Vegan or Vegetarian diet are often times deficient in B12, leading to issues with cognition and fatigue.

References

  1. https://academ...1627S/4596952
  2. Vegan Diet: Position of the German Nutrition Society
  3. https://www.ncbi.nlm.nih.gov/pubmed/12042457

Biotin (B7)

Benefits

  • Happy Heart
  • Beauty
  • Women’s Health

Skin Health

Vitamin B7 promotes hair, skin and nail health. Studies have found that B7 helps strengthen brittle nails.  One study looked at 22 women over a period of 6-15 months suffering from brittle, splitting or soft nails. Participants saw nail thickness increase by 25%.

Women’s Health

A study found that third-trimester pregnant women and lactating women postpartum compared to the control group of nonpregnant and nonlactating women require higher biotin intakes to avoid inadequacy. Women need doses of B7 that are higher than recommended while pregnant and lactating.

References

  1. https://academic.oup.com/jn/article/144/12/1977/4575076?searchresult=1
  2. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

Pantothenic Acid (B5)

Benefits

  • Energy
  • Immune Support
  • Women’s Health

Immune Support

VItamin B5 is a nutrient that is essential for life. B5 is a precursor in the biosynthesis of coenzyme A, an essential coenzym in a variety of biochemical reactions that sustain human life. Vitamin B5 plays a role in triglyceride synthesis and lipoprotein metabolism. Some studies have shown that B5 reduces lipid levels in patients with hyperlipidemia. In a 2005 study, 216 adults were given appropriate levels of B5 and triglyceride levels dropped by 16.5%.

Women’s Health

A study that followed 26 pregnant women and 17 nonpregnant women found that pregnant and lactating women need to consumer more vitamin B5 to maintain a blood vitamin level that is the same as nonpregnant women.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/3968356
  2. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
  3. https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

Vitamin D

Benefits

  • Mood Booster
  • Immune Support
  • Sleep Aid

Sunshine

Our bodies naturally produce vitamin D when we’re exposed to sunlight, but variables like the season, our distance from the equator, how much sunscreen we wear and our daily work habits greatly affects our absorption and production of vitamin D. Lifestyle factors like working indoors can similarly reduce our levels of vitamin D.

Vegan & Gluten Free Diets

Vitamin D is found in fish, dairy, animal and fortified processed foods like fish liver oils or fatty fishes likes salmon and tuna, milk, cereal, cheese, and egg yolks. Our plant-based and gluten-free friends are missing out of the vitamin D that assists with so many other absorptions and supports within our bodies.

Deficiency

Studies have found that ⅔ of the female population are deficient in vitamin D. Lack of sunshine for working women can lead to other health irregularities like menstrual irregularity, infertility, and a decline in glucose metabolism.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/18844843
  2. https://www.ncbi.nlm.nih.gov/pubmed/2839537?dopt=Abstract
  3. https://www.ncbi.nlm.nih.gov/pubmed/17031008

Omega 3s

Benefits

  • Brain
  • Happy Heart
  • Women’s Health

Brain

There is a positive correlation between Omega-3 fatty acids and cognitive performance. A 2012 study reviewed the cognitive abilities of dementia-free participants and found that those lacking adequate Omega-3 levels ranked lower on tests pertaining to visual memory and brain function.

Heart

Research shows that consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. Those that may not consume fish products, can rely on additional doses to meet Omega-3 requirements for a healthy heart.

References

  1. https://www.newhope.com/supply-news-amp-analysis/fda-announces-qualified-health-claims-omega-3-fatty-acids
  2. https://www.ncbi.nlm.nih.gov/pubmed/23515006
  3. https://pdfs.semanticscholar.org/aee0/68b4e80f307a236ac033f87538bd192f43a2.pdf

Magnesium

Benefits

  • Women’s Health
  • Sleep
  • Lifestyle

PMS & Deficiency

Those that suffer from menstrual headaches have shown signs of deficiency in magnesium. A 1991 study of 20 patients affected by menstrual migraines showed that after two months of magnesium supplementation the number of days with headache was reduced.

Sleep & Insomnia

Magnesium deficiency can lead to insomnia and uneasy sleep schedules. A 2001 study looked at the effects of Magnesium on paradoxical sleep patterns and found that higher levels of Magnesium was associated with less fragmented sleep.

Alcohol Intake

Studies have found that magnesium deficiencies occur in people with high levels of alcohol intake. Magnesium supplementation fills in the gaps of the nutrients that are stripped when consuming alcohol.

References

  1. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1526-4610.1991.hed3105298.x
  2. http://www.olivamine.com/sites/default/files/research/Magnesium-and-Sleep.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
  4. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Stress Adaptogen (Ashwagandha)

Benefits

  • Stress
  • Women’s Health
  • Concentration

Stress

A recent study found that stress in America rose from the previous record of 4.8/10 in 2015 to a new all-time high of 5.1/10 in 2017.  A recent study found that women differ from men not only in their emotional responses to stress, but that acute and chronic stress may take a greater toll on women’s physical and mental health than that of men. Another study found that women are twice as stressed as men. Another study found that those taking Ashwagandha had a 44% reduction in their stress levels, whereas the placebo group only experienced a 5.5% reduction. In the same study, ashwagandha had a 27.9% reduction in cortisol levels, the hormone incharge of our stress levels. Chronic elevated levels of cortisol increase inflammation and accelerate degenerative processes in the body.

Additionally

Ashwagandha is used for improvement in athletic performance, specifically in stamina and physical endurance. It has also been used to improve white blood cell count and function within the body. Ashwagandha is additionally responsible for the aiding in learning, memory, and reaction time in the treatment of Alzheimer’s, Parkinson’s, Huntington’s and other neurodegenerative diseases, at any stage.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
  2. https://www.apa.org/news/press/releases/stress/2016/coping-with-change.pdf
  3. https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.497
  4. https://www.huffingtonpost.com/2013/01/30/health-effects-of-stress-women_n_2585625.html
  5. An Overview of Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda

Vitamin K2

Benefit

  • Strong Bones
  • Beauty
  • Happy Heart

Deficiency

Vitamin K1, known as phylloquinone, is found in leafy green vegetables like kale, algae, and broccoli, while K2, a series of menaquinones, is animal-based products like chicken, yogurt, and eggs. Vegan and vegetarian diets lack K2, leading to deficiency.

Strong Bones

Vitamin K2 helps deposit calcium into our bones and increase bone density. A bone-building protein, Osteocalcin, relies on K2 to become activated and then bind calcium.

Skin Health

Most bruising is caused by weakened blood vessels that break and allow blood to pool in our skin. Vitamin K strengthens weakened capillaries to ensure bruising heals fast and skin can build up more resistance. Vitamin K also fights against wrinkles, lack of it causes calcium to deposit in the elastin of the skin, causing fine lines. Vitamin K also diminished scars, stretch marks, and spider veins.

Happy Heart

Vitamin K helps prevent vascular calcification, fights against wear and tear on our arteries, and prevents calcium overload in our blood vessels. In the Rotterdam Study of 2004, they found that K2 reduced the relative risk of dying on heart disease by 57%.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/
  2. http://www.maedica.ro/articles/JMR/2003/2003_Vol1_No3-4/2003_Vol1_No3-4_pg47-50.pdf
  3. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study.
  4. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

Iron

Benefits

  • Energy
  • Lifestyle
  • Women’s Health

Deficiency

The World Health Organization estimates that about half of the 1.62 billion cases of anemia around the world are due to iron deficiencies. Pregnant women, young children, and women with heavy menstrual bleeding are prone to deficiencies.

Vegan and Vegetarian Diets

Iron is found mainly in meat, fish, and poultry sources, making iron deficiency highly likely in vegan and vegetarian diets. A study found that people eating a plant-based diet are more prone to deficiencies and must add supplementation into their diets to reach normal levels of iron nutrients.

References

  1. https://www.repo.uni-hannover.de/bitstream/handle/123456789/2754/Dietary%20Iron%20Intake%20and%20Iron.pdf?sequence=1&isAllowed=y
  2. Dietary intake and iron status of Australian vegetarian women
  3. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Antioxidants (Astaxanthin)

Benefits

  • Beauty
  • Immune Support
  • Happy Heart

Skin Health

Astaxanthin helps promote beauty from the inside out, it’s proven to be a helpful supplement for healthy skin. A 2017 study using mice found that the use of astaxanthin prevented the development of photo aging features such as water loss in the skin and wrinkle formation in the mice who were exposed to the UV light.

Muscle Function and Cardiovascular Health

Research shows that astaxanthin can attribute to good cardiovascular health by positively affecting one’s cholesterol, blood pressure, and blood circulation. Astaxanthin is effective in building more physical and muscular endurance and recovery. Research also found it helps protect the body from free radicals and improve our physical endurance.

References

  1. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0171178
  2. https://www.marketamerica.com/site/product?localeCode=en&redirect=true