Health & Nutrition Blog – Healthy Planet Canada

Are you struggling to “bounce back” after the holidays? It could be stress, it could be burning the candle at both ends, or it could be the over-indulging that so many of us enjoy in December and pay for in the new year. How can you help your body get back to better health? One way is to support your liver with the herb milk thistle. On any given day, the liver is involved in digestion, metabolism, detoxification, storage, production, and immunity.1 It’s a very important organ! When the liver isn’t working to the best of its ability, you might experience symptoms like bloating or abdominal pain, nutrient deficiencies, issues with cholesterol or blood sugar, aggravations of PMS and menopause symptoms, skin rashes, or fatigue.2 Because the liver’s functions are so broad, the side effects of dysfunction are as well. The best way to tell if the symptoms you’re experiencing are due to your liver is through blood work. If you haven’t had blood testing done recently, ask your doctor if they can help you investigate the health of this organ. Checking Liver Function If your blood testing results indicate that your liver isn’t performing as well as it should, some of the most important (and basic) things to consider changing are nutrition, movement, and alcohol intake. Milk thistle is a liver-loving herb in many naturopathic doctors’ toolkits. If you’re looking for gentle liver support, it might be the right fit for you. Milk thistle has been used for cancer care, hepatitis, and non-alcoholic fatty liver disease. It’s often considered for women’s general health and wellness too, as milk thistle supports liver function, blood sugar management, and lower cholesterol levels. Fatty Liver and Hepatitis Non-alcoholic fatty liver disease (NAFLD) is a condition that affects about 20 percent of Canadians.5 While it’s generally benign, over time and unaddressed, this can progress to non-alcoholic steatohepatitis (NASH). In addition to excess fat in the liver, NASH presents with inflammation and scarring of the liver that can progress to cirrhosis.6 While experimental studies have shown milk thistle to have anti-inflammatory, antioxidant, and antifibrotic benefits, it has yet to be demonstrated consistently in clinical trials.7 More research is required to help determine milk thistle’s appropriate dosage in people managing fatty liver and hepatitis, but this treatment has generally been shown to be highly tolerated and safe. Blood Sugar and Cholesterol Blood sugar and cholesterol management are very common concerns. People are often looking for alternatives to get things under control so they might avoid prescription medications. In a 2018 clinical trial, participants with type 2 diabetes who received 140 mg of silymarin (from milk thistle) three times a day, demonstrated significant decreases in total cholesterol and low-density lipoprotein (LDL). This group also showed improvements in high-density lipoprotein (HDL) and insulin sensitivity. Hormones Milk thistle has been researched for its estrogenic (promoting estrogen production and activity in the body) effects on women’s health. In one clinical trial, menopausal women treated with this herb reported a decrease in the frequency and severity of hot flashes they had been suffering with. Another Interesting Application A 2021 clinical trial found that a milk thistle ointment applied to the perineum after episiotomy (a procedure sometimes required during labor and delivery) improved healing time and decreased the severity of pain experienced by women.11 Given the research available today, milk thistle has its great- est influence on patients with cholesterol and blood sugar management issues, while showing some interesting potential for women’s health and cancer care. How beneficial it is for those struggling with fatty liver remains to be seen; but given its safety profile, it may still be a good consideration for general liver health. An important point to clarify is that although supplements can help with detoxification, it’s your liver that is always doing that job—supplements or not. Your liver is always working.12 How efficiently it’s working depends on a combination of genetics, age, and overall health. The first step is to see your healthcare provider check on how your liver is working, which will require blood testing and possibly an abdominal ultrasound. It can then be decided whether milk thistle is the right fit for you and your health goals.

How do you know if you have acute or chronic pain?  Pain within the first two days after you notice it is considered acute; if it lasts for more than two days, it becomes sub-acute. This phase is critical because if the pain isn’t treated properly, it can become chronic, meaning it has been there for three months or more and is persistent or recurring. Top Three Things To Focus On » Daily movement » Eating a whole foods diet » Incorporating daily strategies for temporary relief of pain Pain Acute pain can start with swelling, inflammation, and pain; it can be worse initially and gradually get better over time. Chronic pain can become very complex. It might start with a major injury, a small one, or even without any obvious cause. When it progresses or worsens, it starts to affect other areas of life or daily activities, such as the ability to carry out chores like cooking or cleaning. Chronic pain can also affect relationships with people and cause stress or mental health concerns like depression and anxiety. In most cases, you can do many things to prevent pain from becoming chronic and complex. It can be very overwhelming with so many different options to consider for treatment. The best thing you can do is to seek help from your chiropractor, who is trained in this area. Your chiropractor can help narrow down your treatment options to find one that will provide the best results. When it comes to chronic pain, it’s important to note that treatment can take a while to provide significant long-term results. The key to effective treatment is being consistent with your recommended plan at home and keeping up with appointments. If you are dealing with chronic pain, there are some things you can start on your own at home right now, before your first chiropractic appointment. Daily Movement Moving your body every single day (whatever that looks like for you) can help to reduce pain and inflammation, increase range of motion, improve strength, and release endorphins that may help with the pain. Movement can be as simple as going for a nature walk, stretching, and yoga; or it can in- include more intensive activities, like lifting weights, using re- resistance bands, or dance workouts. Whatever movement you can tolerate will be helpful—even if that just means changing positions frequently—as prolonged rest will almost always make the pain worse, even though it can feel good temporarily. Feeling some pain after your movements is quite common, but try to avoid movements that cause sharp pain. Your practitioner can help you find the right movements and correct your form to make them more effective. Good Food Because sugar, alcohol, and processed foods contribute to inflammation in the body, avoiding them can help reduce pain. Eating as close to a whole-food diet as possible is key; a diet full of protein, fiber, and lots of water can be helpful with chronic pain. Pain Relief Achieving pain relief, even temporarily, is different for every- one. Some solutions include ice, heat, stretching, a warm shower, Epsom salt baths, topical creams, foam rollers, and massages. These are things you can test to see if they work for you. These may help to relieve pain long enough for you to move your body or do daily activities, but they likely won’t be sufficient to manage the pain long-term or get rid of it entirely. How Long Until I’m Better? A question I always get in my practice is, “How long will it take to go away?” Managing or getting rid of pain can take anywhere from several months to several years; everyone re- acts differently to a treatment. Even with consistent treatment, it could still take 3–12 months to notice significant improvement. But don’t lose hope—people who believe they will get better tend to have better long-term outcomes. To this end, you can talk to someone through support groups, loved ones, or a therapist to help you through this time. Some find comfort through religion, spirituality, meditation, and breath- work as well. Be open to trying new things and making small (but manageable) lifestyle changes in addition to getting treatment from your chiropractor for the best results.

If this title caught your attention, let me  start  by saying: “you got this.” Tricky bedtime phases are common, and you’re not alone. They can feel looming as that time approaches and leave you fried at the end of your day. But they can get better; you and your little one can end your day peacefully. Work with your child(ren) as a team. Let them know you want bedtime to be one of the nicest parts of the day and allow them to understand the changes you would like to make so they can look forward to it. Push the “reset button” together and become their coach, rather than their opponent. No matter what age we are, most of us live in a state of go-go-go. We are mentally and physically in motion, and this can create a state of stress throughout the day—even if it is just busyness. Then, we lie down in our beds, close our eyes, and expect our bodies to sleep. Without a proper transition from this busy, alert state, it can be difficult for the body to initiate sleep. The same is true for kids. When this happens, their little bodies may be experiencing overtiredness, a wired feeling, or ruminating thoughts. This can present behaviourally as hyperactivity, tears, anger, chattiness, and resistance. In this article, I’ll give my recommendations to create a peaceful pre-sleep routine that will help tell the body and mind that sleep is coming. “Too Early Or Too Late Can Make It Difficult to Fall Asleep. One Way to Tell Is By Watching For Signs Of Sleepiness During the Routine, Such As Yawning And Becoming relaxed.” So, why have a routine? Kids thrive on routines because it helps them to know what is coming next; most of the time, they’re not in control of things like that or aware of time. Cognitively, a routine will cue them that they are approaching the “time for sleep.” Aspects of the routine can also cue the nervous system that it’s time to switch from our sympathetic fight or flight state to our parasympathetic rest and digest state. A Smoother Bedtime Timing - Assess if your child’s sleep routine duration and bedtime are age-appropriate and right for them. A routine that starts too early or late can make falling asleep difficult. One way to tell is by watching for signs of sleepiness during the routine, such as yawning and becoming relaxed. We all have a natural window of time when our body is ready to initiate sleep. If we stay up past this window, we are likely to experience a period of hyperactivity—the same goes for our little ones. Getting the timing right can significantly impact your child’s ability to fall asleep peacefully. Cue the Senses - When designing the pre-sleep routine, try to incorporate aspects that involve many senses, such as: » Touch - Soft cozy clothing and bedding, cuddles, and back rubs » Smell - Lotions or diffusers with essential oils that calm us, like lavender or chamomile » Sight - Low, soft lighting, such as lamps rather than over- head lighting » Sound - Soft music or singing the same sleepy song, read- ing in a quiet voice, or using white noise » Connection - The ultimate sense. It’s imperative for a child to feel a sense of connection before sleep. This allows them to feel safe, lay their worries down, and fall asleep in their most restful state. All children deserve love, especially as the last thing they hear and feel before sleep. Take this time to fill their buckets right to the top by letting them know you see them, love them, and are grateful for them. Power-Down - Although a little screen time in the evening can seem like it’s slowing our kids down or helping them re- lax, the light from screens (e.g., TVs, tablets, computers, or smartphones) can contribute to difficulty with falling or stay- ing asleep. The light from these devices is an issue for sleep in two ways. Light input suppresses our brain’s release of melatonin, a hormone involved in maintaining our sleep-wake cycle. Blue light suppresses melatonin for longer than other types of light and shifts our brain activity towards a very alert and busy state. This effect lasts long after the device has been turned off and disrupts the quality of sleep that follows. Try to limit screen time overall and schedule it for earlier in the day. Stay Cool - A cooler room triggers the brain to release melatonin and initiate sleep easier. We don’t want our little ones chilly, especially if they don’t tend to stay under their blankets; the ideal temperature for a room is around 20–21°C. Assess pajamas and bedding as well to make sure your little ones are comfortable at a cool but cozy temperature, and ready to drift off calmly. Food as Medicine - Refined sugar must be taken into account with your kid’s nutritional considerations during the day, but especially in the evening. Most children in Canada are consuming as much as five times the ideal limit for refined sugar (which needs to be less than 25 g per day). When the intake of refined added sugar is high, ...

Plant-based seems to be the new health buzzword these days. You’ve probably heard that adding plant-based foods to your diet is healthy for you and your family (bonus: for the environment too). However, as a parent, it may seem like a daunting task to convince your child to eat more fruits and veggies, and less meat and dairy products. Don’t worry—I’ve got you covered. This article will explore the researched benefits of eating plant-based foods and easy ways to incorporate them into your everyday life.  First of all, what are plant-based foods? Simply put, it's not plant-based if it comes from an animal. Although considered an acceptable part of a vegetarian diet, dairy and eggs are not plant-based either. Plant-based foods primarily consist of vegetables, fruits, grains, nuts, seeds, and pulses. Going Vegan? You don’t have to go vegan to add more plant-based foods into your diet; making one or two days of the week plant-based can be beneficial. Plant foods are typically higher in fibre, which is great for feeding your gut bacteria and promoting healthy bowel movements. This way of eating typically results in lower rates of cardiovascular disease, type 2 diabetes, obesity, and chronic illnesses overall. "Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more." Gut Health A study by the American Gut Project showed that people who consume 30 or more different plant foods per week had greater gut diversity than those who consumed 10 or fewer plant foods per week. Why is this important? We are learning- ing that the gut is incredibly important for modulating disease in our entire bodies. Our gut health is not only important for digestion, but for many areas of health. A study carried out by Oxford University found that cardiovascular disease, cancer, and strokes could be significantly reduced by only eating meat three times or less per week. Another interesting discovery is that agricultural antibiotics were found in the gut of people who claimed to not have taken antibiotics in the past year, suggesting that the antibiotics given to livestock can end up in our gut after meat consumption. Environmentally speaking, the farming of meat is quite inefficient. Did you know that producing a single quarter-pound burger requires 406 gallons of water? Protein, Fats & Carbs Now, let’s talk about the breakdown of our macronutrients (i.e., fat, carbohydrates, and protein) in a plant-based diet. You may be worried about getting enough protein, but many plant-based foods offer excellent protein sources. Plants contain all 20 amino acids (the building blocks of protein), including essential amino acids.6 All types of plants, meat, poultry, and fish contain different and/or varying amounts of each amino acid. Protein must be digested into its individual amino acids to be used in the body. Healthy fats can be obtained through avocados, walnuts, chia seeds, and hemp seeds, to name a few. Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more. Most plant-based foods contain carbohydrates. Fibrous veggies, fruit, beans, brown rice, lentils, nuts, and seeds all contain complex carbohydrates. These are important energy and fibre sources. Mighty B12 Vitamin B12 is the only vitamin that is not found in plant-based foods. If you’re choosing to eat plant-based a couple of times per week, then don’t worry about this. You should be getting your B12 from the eggs, fish, and meat that you consume during the rest of the week. If you’re planning to go vegan, then the fix is as simple as supplementing with B12 daily. Plant-based Food Tips for Kids Make them fun! Add colour and crispy textures (or any texture your child likes), and include fun and commonly requested foods, like pancakes, nuggets, and pasta. Start young. Pickiness typically develops in children who are not exposed to a variety of foods early in life. Starting before age two can help prevent picky eating habits later on.7 Offer options. If your kid doesn’t want to eat kidney beans, for example, try offering chickpeas instead. Or if you’re having trouble getting your child to eat broccoli, try cauliflower or cucumbers. Involve them in the process. Much like an adult, if a kid is in- involved in preparing or cooking a meal, they are more likely to want to consume it. Call it what it is! If something is made of tofu or pumpkin, tell them. This will remove the expectation for it to taste like the meat or dairy counterpart, and this lets them know that plant-based can also be yummy. Overall, most of us can agree that eating more plants is beneficial. Getting our kiddos to eat them may be a challenge, but incorporating more plants into their diet can expand their palates and encourage them to enjoy all types of foods. Important Note It should be noted that the health benef ...

Senna is an herb – also known as Senna alexandrina, that is a popular laxative available OTC without any sort of prescription required.  Herbal extracts of the leaves and flowers of senna have been traditionally used as a laxative and stimulant. Senna derives its benefits from “glucosides” – called senna glycosides or sennosides.  How Does Senna Work? These sennosides are not absorbed in the intestine but rather utilized by bacteria to release active compounds (rhein, rhein-anthrone, moieties). These compounds function as irritants within the colon, which promotes evacuation and thus, the ‘laxative’ effect people have come to know senna for.  Usually, senna is very poorly absorbed itself – rather, it increases the water/moisture content of stool by preventing water and electrolyte absorption and increasing secretion via the colon.  What are Sennosides and Glucosides?  A “glucoside” is a glycoside derived from glucose within plants, herbal extracts, and foods. Different glycosides from different plants can have certain immune-modulating effects on the body, or display antioxidant properties.  Sennosides are just a type of glucoside. Sennosides are sometimes given by themselves as a medication to help treat constipation. They can also be used in medical settings to clear the intestinal system prior to a bowel exam or surgery.  Other metabolites present in senna, like “rhein,” can also exert protective and beneficial effects – anti-inflammatory, anti-cancer, hepatoprotective, and antimicrobial. Rhein “suppresses the production of pro-inflammatory cytokines like interleukin-1 and interleukin-6.”  Is Senna Safe – How Long Can I Take It? Often, senna will be included as an active ingredient in over-the-counter (OTC) laxative medication – with the typical dose being 15 mg-30 mg sennosides two times daily. Senna, like other laxatives, is only a short-term recommendation. They should not be used for prolonged periods of time as they can cause a severe electrolyte imbalance. Long-term use can lead to diarrhea, weight loss, and abdominal pain.  When senna is used at the recommended dosage for a limited period of time, there are few reported side effects. Most of these side effects are completely mild and are related to the product as a laxative herb — diarrhea, namely. In very rare cases of prolonged overuse, liver injury was reported. In these individuals, it was always mild and resolved immediately with discontinuation of the senna. This was after 4-5 months of prolonged, daily use.  Senna has been known to interact with certain medications, such as birth control pills. Senna can actually decrease how much estradiol is absorbed from each pill. Senna may also interact with blood thinners like warfarin or diuretic drugs.  When taking senna, you always want to ensure you have adequate electrolyte balance and are consuming enough potassium. Senna should never be used if you are dehydrated or already having diarrhea/loose stool.  We always recommend consulting with a health care practitioner prior to use when it comes to senna or any other herbal laxative. 

You probably know that the pigment which lends bold color to certain veggies (tomatoes and pumpkin, for example) is linked to powerful antioxidants – called carotenoids. Most people probably don’t consider taking these carotenoids as individual supplements for overall longevity and improved health.  The benefits of carotenoids like lycopene are vast; including enhanced respiratory, vision, and cardiovascular health. Lycopene is also useful for men experiencing BPH or prostate issues.  What is Lycopene? Beyond Tomatoes In Western countries, tomatoes make up the predominant intake of lycopene, accounting for close to 90 percent. Lycopene is the carotenoid that lends vegetables and fruit (namely tomatoes) their bright red pigment.  Beta-carotene is another popular carotenoid, known for lending a bright orange color to carrots, squash, sweet potatoes, and pumpkin.  Research clearly demonstrates carotenoids as being healthy for us, and reducing the risk factors for all-cause mortality – lycopene specifically offers its own unique health benefits that make supplementing with it worth it.  Lycopene is an exceptionally affordable supplement, with very low risk/interactions and is tolerated well by most people. You won’t be able to get the same amount from food sources that you would in the form of a supplement, even if you consumed tomato-based products with every meal.  The Health Benefits of Lycopene: Prostate Health, Cardiovascular Health, and More Lycopene appears to protect sperm cells – improving count, and motility, and reducing oxidative damage.  Higher blood plasma levels of lycopene were associated with fewer cardiovascular events, strokes, and heart attacks. Conversely, lower levels of lycopene were associated with an increased risk of heart disease.  Other observational studies seem to indicate lycopene as protective against atherosclerosis – the primary risk factor for heart disease, stroke, and cardiovascular disease.  Intake of only ~25mg per day of lycopene was shown to lower “bad” LDL cholesterol levels and lower blood pressure.  Other observational studies indicate that an increased tomato or tomato product intake was correlated with better blood vessel function, better artery function + better arterial health, and lower LDL cholesterol levels.  There is an apparent connection between lycopene intake and prostate cancer. Those with the highest amounts of lycopene intake were noted as having 15%-20% lower occurrences of prostate cancer.  Lycopene appeared to prevent earlier cognitive decline in rat study models, by reducing oxidative damage to the brain in those with diabetes and/or Parkinson’s Disease.  Lycopene appeared to prevent memory related deficits and depression, by reducing inflammation in the brain’s hippocampus.  In women, lycopene supplementation appears to reduce pelvic pain symptoms, and the pain associated with pelvic inflammatory disease. It can also reduce diabetic nerve pain by reducing the amount of circulating inflammatory compounds. 

Both Daily DF probiotic supplements contain the following clinically tested strains of probiotics to support a healthy gastrointestinal system: Bifidobacterium lactis Lactobacillus acidophilus Lactobacillus plantarum  Bifidobacterium longum  Bifidobacterium longum Strain is well known to be tolerated by humans and safe for consumption. It is extremely resistant to bile salts/stomach acid and can tolerate a low-pH environment. This makes it quite well suited to the intestinal environment, and one of the better options when supplementing with probiotics to replenish healthy gut flora.  Lactobacillus plantarum Strain is isolated from plant material, and is well-known as being a component of lactic acid fermented foods. This includes sauerkraut and kefir. Like Bifidobacterium longum, lactobacillus plantarum is resistant to bile salts and well tolerated in a low pH environment. This means a much higher level of efficacy and adhesion.  Lactobacillus acidophilus This is perhaps one of the more popular and commonly supplemented probiotics on the market. It is widely used in probiotic supplements, and found in fermented milk-based products like kefir and yogurt. It is present in the human mouth and intestinal tract. This particular strain in Xymogen is of human origin and completely safe for use.  Bifidobacterium lactis This was first discovered in the late 1890’s and plays a significant role in the human digestive system throughout the lifespan of a person from infancy to adulthood. This particular patented strain (HOWARU HN019) has shown the ability to survive transit through the gastrointestinal system and proliferate. This strain has long been studied and documented, with an excellent safety profile and proven efficacy.  These probiotics by Xymogen do not need to be refrigerated. They are completely shelf stable. After opening, simply store them in a cool, dry place.  ProbioMax DF is a vegetarian, dairy, GMO, and gluten-free probiotic formulation that comes in either 30 billion CFU capsules, or 100 billion CFU capsules.  Each individual capsule is protected by being sealed in a nitrogen-purged aluminum blister pack to prevent degradation from heat, moisture, and oxygen.  These four clinically researched strains provide proven health benefits, and each has a well-established and well-known safety profile. In addition, to help further support the resistance to stomach acid when consumed, Xymogen utilizes gastro-resistant capsules to help ensure the beneficial bacteria make it to the small intestine.  These specially designed “DRcaps” are formulated to help slow the exposure of acids to active bacteria and ensure a more targeted and therapeutic release once ingested. 

Comes in 120 Capsules and 60 Capsules Non-prescription and broad-spectrum digestive enzyme formula Designed to support the digestion of fat, proteins, carbohydrates, starches, fiber, and lactose The formula contains proteases, lipase, papain, bromelain, lactase, papain, alpha-galactosidase and more  Works within a large pH range compared to porcine or bovine-derived pancreatin, which only works within a narrow pH range Supports the breakdown of polysaccharides in beans, seeds, and vegetables for those that have issue with higher FODMAP foods Supports the breakdown of lactose, the sugar found in milk and milk products Supports the pancreas  Xymogen’s ‘Zinc Glycinate’ is a fully reacted amino acid chelate formula designed for optimal enhanced absorption. As an extremely important and essential mineral, zinc is vital to many physiological processes in the body. Zinc supports immune function, neurological function, normal cellular function, growth, nutrient metabolism, and reproductive organ health.  Dosage and Directions for Use Serving Size: 2 capsules. The recommended dosage is one to two daily capsules, typically taken 30 – 45 minutes prior to your meal.  We recommend taking one capsule with breakfast, and another with dinner in the evening. If you require a higher dosage, we recommend consulting with a healthcare practitioner or naturopath, and steadily increasing the dosage.  The formulation contains protease, papain, bromelain, amylase, glucoamylase, cellulase, beta-glucanase, alpha-galactosidase, invertase, peptidase, pectinase, lactase, phytase, acid-stable protease, lipase, xylanase, and hemicellulase.   The product does not contain any wheat, gluten, soy, egg, tree nuts, peanuts, GMO-derived ingredients, or animal products. The Role of Digestive Enzymes on Nutrient Absorption and Healthy Digestion To ensure you actually obtain the nutrients from food, you need to ensure healthy digestion. Once food has left the stomach and entered the small intestine, digestive enzymes can begin turning it into the fuel needed for metabolic processes and sustenance. These enzymes are primarily produced in the pancreas and small intestine – which is why the function of the pancreas is vital to overall wellness. Those with digestive issues, low/poor mineral levels (iron), a compromised immune system, or chronic health issues may benefit from implementing a daily digestive enzyme to ensure more effective digestion.  Xymogen’s XymoZyme product incorporates all the key digestive enzymes to provide a formula that can help to facilitate healthy digestion. The formulation contains principal digestive enzymes (amylase and phytase, protease) along with enzymes designed to break down proteins and fibers (bromelain and papain) that people tend to have difficulty with (high FODMAP foods or high protein foods). Phytase, in particular, helps to facilitate the breakdown of phytates from grains and legumes – this helps to increase the absorption of important nutrients like iron, calcium, and phosphorus.  The complete digestion of nutrients ensures that incompletely digested molecules and proteins do not enter the bloodstream and trigger an immune response.

Available in a 60 Tablet formulation  Supports the normal biosynthesis of serotonin  Supports a normal and regulated appetite Supports a more restful and healthy sleeping pattern Supports a normal, healthy mood  Xymogen’s 5-HTP CR is a formulation of 5-hydroxytryptophan in a controlled release tablet. 5-HTP is well known as a precursor to production of serotonin. Within the body, the amino acid tryptophan converts to 5-HTP and subsequently to serotonin to elevate extracellular serum levels. Supplementing with 5-HTP or tryptophan bypasses the limited amount of conversion that occurs from dietary amounts of the amino acid being converted to 5-HTP.  Dosage and Recommended Use of 5-HTP (CR) Dosage may depend upon the use in mind for supplemental 5-HTP. Doses of 150 mg are commonly used/studied in trials to help regulate hormone levels and sleep patterns, while a high dose 300 mg is often used to regulate appetite or control weight.  We generally always recommend only using one tablet (100 mg) two times per day (taken with a meal) unless monitored by a healthcare professional, naturopath, or physician.  Given the ability of 5-HTP to impact serotonin levels and regulate brain activities, it is important for those that are on any prescription drugs for mood disorders (depression, BPD, etc.) or other psychiatric disorders completely avoid use unless cleared by a professional. 5-HTP is not for use by children or those under 18 years of age. Women who are pregnant or breastfeeding should also avoid the use of 5-HTP.  Each tablet contains 100 mg of 5-HTP and 27 mg of calcium (dicalcium phosphate dihydrate). This product does not contain any wheat, gluten, animal products, dairy products, fish, peanuts, tree nuts, soy, or artificial colors, flavors, and preservatives.  5-HTP CR for Regulating Mood, Hormone Levels, and Sleep Xymogen’s formulation of 5-HTP releases it slowly and steadily over a more prolonged period of time compared to traditional 5-HTP supplements that may cause a ‘peak’ and ‘valley’ rise + fall in serotonin levels. This 5-HTP is a completely prescription drug free product, derived from the amino acid content contained in a plant.  This 5-HTP will naturally increase the levels of serotonin within the body, which play a vital role in emotional regulation, mood, behavior, sleep, and appetite.  5-HTP has been demonstrated to effectively cross the BBB (blood-brain barrier) and displays efficacy when orally ingested without being degraded by the enzymes that degrade tryptophan.  Serotonin production is important for regulating norepinephrine and dopamine levels, and plays a role in normal mood and behavior. Normal levels of serotonin are commonly associated with being calmer and more relaxed.  Published scientific studies support a dosage of 100 mg – 600 mg per day for supporting healthy hormone levels, mood, and restful sleep.  Given that serotonin can also be converted to melatonin (sleepy after that turkey dinner – this is why) to help support longer REM sleep and a more peaceful sleep.

Magnesium stearate is a common additive among many supplements – be it vegetarian capsule, tablet, or lozenge. Over the years, people online have demonized magnesium stearate as a potential ‘harmful’ additive that has the ability to impact the immune system. Is there any validity to these types of claims circulating online about magnesium stearate? Not quite. Let’s explore what magnesium stearate is, how this negative perception came to be, and why it is generally regarded as safe in supplements as an additive. What is Magnesium Stearate, and why is it in my supplements? Magnesium stearate is commonly found in supplements during manufacture because it helps make certain ingredients (especially powders) flow more evenly and prevents them from sticking to machines or clumping during the production process. It is created by a reaction of stearate – often derived from coconut oil or palm oil – with magnesium. The amount used in supplements is exceptionally small, with around ~1% being detectable in the final product of the total formulation. In essence, magnesium stearate is a ‘salt’ that is formed when a magnesium ion is bonded with two stearate molecules (often derived from coconut or palm oil). Stearic acid is a saturated fat that is commonly found in plenty of different foods. It is found to be the only long-chain saturated fatty acid that doesn’t raise cholesterol LDL levels. There is insufficient research and evidence to determine that magnesium stearate in these miniscule quantities could have any sort of negative effect. Magnesium Stearate – Plant Based vs. Animal Derived As an important aside, it should be noted that magnesium stearate can come from animal-based sources as well. Those who are strictly vegetarian, vegan, or plant-based will need to check the ingredient list of a product for “vegetable grade” or “vegetable magnesium stearate” to ensure it is derived from coconut oil or palm oil instead of animal fats. While allergic reactions to a formulation containing magnesium stearate are always possible, they are exceptionally rare, and the more common negative feedback on magnesium stearate simply holds no weight in reality. Debunking Magnesium Stearate and “Immune Suppression” The huge ‘claim’ about magnesium stearate is that it is known to ‘suppress’ the immune system. This claim is entirely based on one study that showed immune cells from mice being damaged by large amounts of stearic acid – which damaged the cell membranes of T-lymphocytes. This study does not depict what happens internally for those ingesting or consuming normal amounts of stearic acid (which is present, by the way, in fats like coconut) let alone the absolutely minuscule amount present in magnesium stearate as an additive used in production. This study has nothing to do with magnesium stearate to begin with (it is entirely based on stearic acid which is found in foods like coconut oil, chocolate and beef) and does not depict stearic acid used under normal conditions. Your cells are not dunked in a stearic acid solution, as is the case in this study. Another important note is that compared to the mice used in the study, human T cells have “the ability to desaturate fatty acids.” This means that even in the hypothetical situation where your T cells and immune cells were dunked in an excess of static acid, they would still maintain membrane functionality. Other claims, stating it contributes to “biofilm” growth would be inaccurate as well, as it appears as though stearic acid actually inhibits the formation and production of biofilms and is beneficial for those dealing with bacterial biofilms. Ultimately, the amount of magnesium stearate present in supplements and pills is extremely safe and will provide no ill effect unless you have an allergy to it – of course, it also provides no added benefit nor does it provide any nutritional substance. If you would rather avoid it or avoid the use of fillers/binders in supplements, always keep an eye on the ingredient list.