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When Is the Best Time to Take Vitamins, Minerals and Other Supplements?

The AHA! Team — Fri, 12 Sep 2025 05:24:47 +0000

Joe Boland via Dr. Axe – When is the best time to take vitamins: morning or night? The timing of supplements can influence their absorption and effectiveness. Taking vitamins and supplements is a great way to support overall health, but timing matters when it comes to maximizing their benefits. Utilizing supplements at the right time can enhance their absorption and effectiveness, which begs the question: When is the best time to take vitamins and other supplements? While some vitamins and minerals work best when taken with food, others are better absorbed on an empty stomach. In addition, certain combinations can enhance or inhibit absorption, making it crucial to plan your intake accordingly. Understanding when to take supplements can help optimize their benefits. This guide, supported by scientific research, will help you determine the best time to take vitamins for maximum impact. When is the best time to take vitamins: morning or night? The timing of supplements can influence their absorption and effectiveness. Water-soluble vitamins, such as vitamin C and B vitamins, can provide an energy boost, making them ideal for the morning. Fat-soluble vitamins, including vitamins A, D, E and K, are best taken with meals for improved absorption, particularly meals with healthy fats, such as coconut oil, eggs, avocado, etc. On the other hand, some minerals, like magnesium, have a calming effect and may be better suited for nighttime use. While many people take their vitamins in the morning out of habit, the best time depends on the type of vitamin and how your body absorbs it. However, whenever you find is best for you, whether out of routine or for how you’ve found your body best responds, is the best time to take vitamins and other supplements. In fact, studies have relayed that taking vitamins consistently at the same time each day helps with adherence and absorption. Best time to take water-soluble vitamins Water-soluble vitamins, such as vitamin C and B-complex vitamins (including B12, B6 and folate), dissolve in water and are best taken on an empty stomach for maximum absorption. They dissolve in water and are not stored in the body, requiring regular intake. Vitamin C Vitamin C is best taken in the morning or midday on an empty stomach to enhance absorption. It’s a good idea to use your vitamin C early in the day to support immune function and reduce fatigue. Sunlight and other factors can lead to oxidation of vitamin C, which could lower its effectiveness. That’s why it’s recommended to take it early and store it in a cool, dark place. Ingesting probiotics with vitamin C can also lead to better absorption. B vitamins Research has shown that B vitamins help convert food into energy, making them most effective when taken in the morning. Since they play a role in energy production, they are best taken early to avoid sleep disturbances. You can take B vitamins with food, but it’s not necessary. It’s a good idea to take them with water or your morning beverage of choice. Taking B vitamins together, such as in a B-complex supplement, is ideal, as they work better together. Using them in combination with probiotics can also enhance their absorption. B-complex vitamins include: Vitamin B1/thiamine Vitamin B2/riboflavin Vitamin B3/niacin Vitamin B5/pantothenic acid Vitamin B6/pyridoxine Vitamin B7/biotin Vitamin B9/folate (folic acid) Vitamin B12/cobalamin The best time to take vitamins that are water-soluble is typically considered early and on an empty stomach, but you can take them any time of day that works for you. They also can be taken with or without food, along with water or your drink of choice. Best time to take fat-soluble vitamins Fat-soluble vitamins (A, D, E and K) are stored in the body’s fat tissues and liver. These vitamins require dietary fat for optimal absorption, making them most effective when taken with a meal containing healthy fats. To maximize benefits, take fat-soluble vitamins with breakfast, lunch or dinner. Here’s more on when is the best time to take vitamins that are fat-soluble: Vitamin D Studies have indicated that taking vitamin D with a meal containing fat increases its bioavailability. For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that vitamin D absorption improved significantly when taken with a fat-containing meal. Doubling up by pairing vitamin D and vitamin K is a good idea, as vitamin K helps your body absorb more vitamin D. The best time to take vitamins D and K together is typically thought to be in the morning or afternoon, when the sun is out, since sunlight is the main way humans obtain vitamin D. Vitamin A Vitamin A is best taken with meals that contain healthy fats like olive oil, avocado or nuts to optimize absorption. It can be taken any time of time, and it’s a good idea to take it with the same meal (breakfast, lunch or dinner) every day if possible. Vitamin E Research has shown consuming vitamin E with healthy fats can boost its absorption greatly, so the best time to take vitamins like E is mealtime, whether that’s morning, noon or night. Vitamin K As mentioned, the best time to take vitamins that are fat-soluble are mealtimes, but vitamin K is a bit unique compared to other fat-soluble vitamins. Vitamin K stands out due to its three distinct forms: phylloquinone (vitamin K1), menaquinones (vitamin K2) and menadione (vitamin K3). K1 and K2 are found in foods (K1 in leafy greens, K2 in some animal foods) and often included in supplements, while K3 is rarely found in either. Both K1 and K2 can be taken at any time of day, but K2 supplements are best absorbed when paired with a meal or snack containing fat. For optimal results, try to take vitamin K separately from vitamins A and E, as they may interfere with each other’s absorption. On the other hand, combining vitamin K with vitamin D can be beneficial, as they work together to maintain healthy calcium levels and support strong bones. Best time to take multivitamins Multivitamins contain a mix of water-soluble and fat-soluble vitamins, making their timing slightly tricky. The best approach is to take them with a meal containing some fat to aid in fat-soluble vitamin absorption while ensuring water-soluble vitamins are utilized effectively. Multivitamins contain a combination of vitamins and minerals, some of which require fat for absorption while others do not. Because they often include B vitamins, which can boost energy, it is generally best to take multivitamins in the morning with food. Iron or magnesium However, if a multivitamin contains iron or magnesium, taking it later in the day may be preferable to avoid potential stomach discomfort. Research does suggest that taking multivitamins in the morning with breakfast improves compliance and absorption. Whether you opt for morning or night, consistency is key, so try to take your multivitamin at the same time each day if you can. Best time to take prenatal vitamins Prenatal vitamins are crucial for maternal and fetal health, often containing iron, folic acid and DHA, which are crucial for fetal development. Research has found that taking prenatal vitamins with food can reduce nausea, a common concern for pregnant individuals. Because iron absorption is optimized on an empty stomach but can also cause discomfort, taking prenatal vitamins with a light meal, such as breakfast, is recommended. Pregnant women can be prone to having sensitive stomachs during the morning, though, so some may prefer to take prenatal vitamins with dinner before bed. Here is a bit more on some prenatal vitamins to consume and the best time to take vitamins for pregnancy: Folic acid: Best taken in the morning on an empty stomach to enhance absorption. Iron: Should be taken separately from calcium-containing foods or supplements, as calcium inhibits iron absorption. DHA (omega-3s): Best absorbed with a meal containing healthy fats. It’s best to take prenatal vitamins at the same time every day for consistency’s sake. Best time to take minerals and other supplements When is the best time to take vitamins, minerals and other supplements not specified above? Here are some recommendations: Iron is absorbed best on an empty stomach but can cause stomach irritation. It’s best taken in the morning on an empty stomach with vitamin C for enhanced absorption, but it should not be taken with calcium or caffeine, which can make it harder to absorb. Ideally consume iron one to two hours before or after a meal. Known for its muscle-relaxing and sleep-promoting effects, magnesium may be best taken at night. You can also take magnesium in the morning with food or split into two doses divided between morning and night. More specifically, magnesium glycinate and magnesium threonate are better to take in the morning since they aid energy levels, while magnesium oxide and magnesium chloride may be best to take at night since they promote sleep. If consuming high doses (more than 500 mg) of calcium, split intake into multiple doses for better absorption. Similarly to iron, zinc should be taken one to two hours before or after eating a meal, and you can ingest it with or without water. You should not take it with fiber, calcium or iron, which can interfere with absorption. What vitamins should not be taken together? Certain vitamins and minerals can interfere with each other’s absorption: Calcium and iron: Compete for absorption. Take iron supplements separately from high-calcium meals or supplements. Zinc and copper: High doses of zinc can interfere with copper absorption. If supplementing both, take them at different times. Vitamin C and B12: Some research has suggested that high doses of vitamin C may reduce B12 absorption when taken together. Consider spacing them apart. Fat-soluble vitamins (A, D, E, K): Avoid taking high doses together, as they may compete for absorption. Vitamin C and iron: Vitamin C enhances iron absorption, but taking excessive amounts together may lead to gastrointestinal discomfort. It is best to consume them in moderate amounts. Calcium and magnesium: These minerals compete for absorption, so taking them together in high doses may reduce their effectiveness. Consider spacing them apart. Zinc and magnesium: High doses of zinc can interfere with magnesium absorption. To optimize benefits, take them at different times of the day. Conclusion Taking vitamins and supplements at the right time can enhance their effectiveness. To maximize the benefits of vitamins and supplements, it’s essential to take them when they can be utilized best and with the right combinations. Water-soluble vitamins like vitamin C and B-complex vitamins are best taken in the morning on an empty stomach, while fat-soluble vitamins should be taken with meals. Minerals like magnesium and iron have specific timing requirements for optimal absorption. For instance, magnesium may work better at night, and some nutrients should be spaced apart to prevent absorption interference. However, consistency appears to be the most important factor, so really the best time to take vitamins, minerals and other supplements is whenever you can on a consistent basis. Following a well-planned schedule based on research-backed guidelines can help you get the most out of your supplements. By aligning your supplement intake with your body’s needs, you can maximize their health benefits. Always consult with a healthcare professional before making significant changes to your supplement routine. To read the original article click here.

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Magnolia Bark Benefits the Body, Mind & More

The AHA! Team — Mon, 08 Sep 2025 05:14:51 +0000

Joe Boland via Dr. Axe – Magnolia bark has been used for centuries in Traditional Chinese Medicine, but it’s now gaining attention in the wellness world for its natural calming properties, hormone-balancing effects, and potential role in supporting sleep, digestion and more. Derived from the bark of the Magnolia officinalis tree, this herbal remedy contains powerful plant compounds that may support both physical and mental health. Whether you’re dealing with stress, insomnia, inflammation or looking to support healthy aging, magnolia bark extract could be a helpful addition to your routine. So read on to explore what magnolia bark is, its top benefits, how to use it, potential side effects and common questions. What is magnolia bark? Magnolia bark comes from the Magnolia officinalis tree, a plant native to China and parts of Southeast Asia. The bark of the tree has long been used in Traditional Chinese Medicine (TCM) under the name Houpo, often in formulas for anxiety, digestion and respiratory issues. The main active compounds in magnolia bark are honokiol and magnolol, two polyphenols that give this extract its anti-inflammatory, antioxidant, neuroprotective and anxiolytic (anti-anxiety) effects. It’s also one of the main Chinese herbs for health. You’ll find magnolia bark extract in a variety of natural supplements aimed at stress relief, sleep support, hormone balance and cognitive performance. Magnolia bark benefits The benefits of magnolia bark are supported by both traditional use and growing scientific research. Here are some of the top health benefits of magnolia bark: 1. Promotes relaxation and reduces stress Magnolia bark is perhaps best known for its calming effects. Honokiol and magnolol interact with GABA receptors in the brain, similar to how anti-anxiety medications work, without the same risk of dependence. This makes it a popular natural option for managing stress and anxiety. A randomized, controlled trial published in the Journal of the International Society of Sports Nutrition found that participants who took a supplement containing magnolia bark extract and phellodendron experienced significant reductions in cortisol levels and improved mood after just four weeks. 2. Supports better sleep Because of its GABA-enhancing effects, magnolia bark is also used as a natural sleep aid. It may help you fall asleep faster and experience more restful sleep without grogginess the next day. In a randomized, controlled trial involving 143 postpartum women, researchers assessed the effects of drinking pure magnolia tea over a three‑week period. Compared to a control group, those consuming magnolia tea reported a significant improvement in sleep quality related to physical symptoms at the three‑week mark, and these benefits were still evident at six weeks post‑test. The study concluded that magnolia tea significantly alleviated sleep deprivation related to physical discomfort in postpartum women Some supplements combine it with melatonin or L-theanine for enhanced effects. 3. May aid weight maintenance and cortisol balance Chronic stress and elevated cortisol are linked to abdominal fat gain and weight retention. Magnolia bark’s ability to lower cortisol may support healthy metabolism and weight loss, especially when combined with healthy lifestyle habits. A 2006 randomized, double‑blind, placebo‑controlled trial examined overweight, pre‑menopausal women aged 20-50 who identified as “stress eaters.” The subjects took 250-milligram capsules three times daily (total milligrams per day) of a proprietary magnolia/phellodendron extract or placebo for six weeks. While the placebo group gained an average of about 1.5 kilograms over the study period, the treatment group participants maintained their weight, with 75 percent of placebo participants gaining at least one kilogram versus only 37 percent in the treatment group. As for cortisol, the study observed a trend toward lower evening salivary cortisol levels in the treatment group compared to the placebo group. While this did not reach conventional statistical significance, it suggests potential evening cortisol reduction associated with the extract. The proposed mechanism was that reduced cortisol may mitigate stress‑induced overeating, contributing to weight stability in those prone to stress eating. 4. Helps balance hormones Preliminary studies have suggested magnolia bark may help balance estrogen and progesterone levels, making it useful for managing symptoms of PMS, menopause and perimenopause, including mood swings and irritability. In a randomized, multicenter, controlled clinical study of 634 menopausal women (mean age of 53 years), researchers compared daily oral supplementation of “Estromineral Serena” (which included 60 milligrams of magnolia bark extract, along with isoflavones, lactobacilli, calcium, vitamin D3 and magnesium) against a control formula lacking the magnolia extract, over 12 weeks. Both groups experienced relief from classic vasomotor symptoms like hot flashes and night sweats. However, the group receiving magnolia‑enriched ES showed greater improvements in insomnia, irritability, anxiety, depressed mood, asthenia and loss of libido, symptoms closely tied to hormonal imbalance during peri‑ and post‑menopause. Importantly, well‑being scores and physician‑rated efficacy were significantly higher in the magnolia group (around 70  percent positive) versus the control (about 17  percent). 5. Offers neuroprotective and cognitive support Research has revealed that honokiol and magnolol can protect the brain from oxidative stress and inflammation, potentially reducing risk of neurodegenerative diseases. 2013 cell culture study A 2013 cell culture study examined how magnolol and honokiol (the major polyphenols in Magnolia officinalis bark) affected oxidative stress and inflammation in both neurons and microglial cells. The researchers found that both compounds inhibited NMDA-induced superoxide production in neurons, and in microglial cells they suppressed NADPH oxidase activation, iNOS expression, and production of ROS and nitric oxide via dampening the ERK1/2 signaling pathway. These findings indicate that magnolol and honokiol can attenuate excitotoxicity, reduce oxidative stress and mitigate neuroinflammation in vitro, mechanisms closely linked to neurodegeneration and cognitive decline. Animal studies also have suggested it may support memory and cognitive performance. 6. Provides antioxidant and anti-inflammatory effects Magnolia bark extract is rich in polyphenols, which help fight free radical damage and reduce chronic inflammation. Those are two major contributors to aging and chronic disease. 7. Supports digestive and respiratory health Traditionally, magnolia bark has been used to relieve bloating, gas, nausea and even coughing. Its anti-inflammatory properties may help reduce gut inflammation and support a balanced microbiome. 8. Holds potential anti-cancer properties Emerging research has revealed that compounds in magnolia bark, especially honokiol, may help inhibit the growth and spread of certain cancer cells. Honokiol has demonstrated pro-apoptotic effects, meaning it can trigger the natural death of damaged or cancerous cells, particularly in the breast, lung and colon. While most studies are in early stages or preclinical models, they show promising results for future integrative therapies. 9. May help lower blood sugar Animal studies have indicated that magnolia bark extract may support healthy blood sugar levels by improving insulin sensitivity and reducing glucose levels. This makes it a potentially useful herbal ally for people managing metabolic syndrome or at risk of type 2 diabetes, though more human trials are needed to confirm these effects. 10. Holds antimicrobial and antibacterial powers Magnolia bark has shown broad antimicrobial activity against several types of bacteria, including those involved in oral health issues such as gingivitis and bad breath. Its antibacterial compounds may help inhibit the growth of harmful pathogens in the gut and respiratory tract, contributing to overall immune health. In a randomized, controlled intervention trial involving nine healthy adult volunteers, participants consumed sugar‑free chewing gum and compressed mints containing magnolia bark extract (MBE) following lunch. Saliva samples were collected before and at intervals after consumption. The results showed that the products containing magnolia bark reduced total salivary bacteria by approximately 62 percent at 30 minutes and 43 percent at 40 minutes, whereas the placebo chewing gum or mint showed minimal effect or even an increase in bacterial counts. Notably, MBE components (magnolol and honokiol) demonstrated strong inhibition of key oral bacteria, such as Streptococcus mutans, Porphyromonas gingivalis and Fusobacterium nucleatum. How to use Magnolia bark is available in several forms, including: Capsules or tablets Powdered extract Tinctures or liquid drops Herbal teas (less common) Suggested dosage: A typical dosage of magnolia bark extract ranges from 200 to 500 milligrams per day, often split into two doses. Some formulations may combine magnolia bark with other calming herbs, so be sure to check the label. Best time to take: For sleep support, take it about 30-60 minutes before bed. For anxiety or cortisol management, doses may be taken in the morning or afternoon. Always follow the instructions on the supplement label or speak with a healthcare provider to determine the best dosage for your needs. Risks and side effects Magnolia bark is generally well-tolerated, but like any supplement, it’s not without risks. Potential side effects may include: Drowsiness or sedation, especially if combined with other sedatives or alcohol Headache or dizziness in some individuals Gastrointestinal upset, such as nausea or diarrhea (rare) Who should avoid it? Pregnant or breastfeeding women should avoid magnolia bark due to limited safety research. People taking sedatives, anti-anxiety medications or sleep aids should consult a doctor to avoid additive effects. If you have a hormone-sensitive condition (such as breast cancer), speak with your doctor first, as magnolia bark may interact with estrogen pathways. Frequently asked questions What does magnolia bark do to the body? Magnolia bark promotes relaxation, helps manage stress and anxiety, supports hormonal balance, and may protect the brain and body from oxidative stress and inflammation. Is magnolia bark safe to take daily? Yes, magnolia bark is generally safe for short- to medium-term use. However, long-term safety has not been fully established, so it’s best to use it under the guidance of a healthcare professional. Does magnolia bark make you sleepy? It may have a mild sedative effect, especially in higher doses or when taken before bed. It interacts with GABA receptors, which help calm the nervous system and may promote sleep. Can magnolia bark help with anxiety or depression? Yes, magnolia bark has been shown to help reduce anxiety symptoms and may support mood. It works similarly to some anti-anxiety medications by influencing neurotransmitters like GABA and serotonin, though more human studies are needed. Is magnolia bark extract the same as magnolia bark? Magnolia bark extract is a concentrated form of magnolia bark, often standardized to contain specific amounts of honokiol or magnolol. It’s more potent and commonly used in supplements. Who should not take magnolia bark? Magnolia bark should be avoided by pregnant and breastfeeding women and anyone taking sedatives, anti-anxiety drugs or sleep aids without first consulting a healthcare provider. Individuals with hormone-sensitive conditions, such as certain cancers, should also speak with a doctor before use due to magnolia bark’s potential interaction with estrogen pathways. Does magnolia bark increase testosterone? Magnolia bark is not typically used to boost testosterone directly. However, by helping to lower cortisol, which can suppress testosterone production, it may indirectly support healthy testosterone balance, especially in men under chronic stress. Does magnolia bark reduce cortisol? Yes, magnolia bark has been shown to help lower cortisol levels, particularly when used in supplement formulas targeting stress and anxiety. Lower cortisol can lead to improved mood, reduced belly fat and better hormone balance. What is the best way to take magnolia bark? The best way to take magnolia bark is in the form of a standardized extract in capsule or tincture form. Capsules with 200-500 milligrams of extract are commonly used for stress relief, while liquid tinctures offer faster absorption. Always follow dosage instructions on the label, and consider taking it with food to minimize any digestive discomfort. Conclusion Magnolia bark is a powerful natural remedy with a long history of use and promising modern research to back it up. From reducing anxiety and promoting sleep to supporting hormone balance, brain function and inflammation control, its benefits are broad and impactful. As with any supplement, it’s best to talk to a healthcare professional before starting magnolia bark extract, especially if you’re on medication or have existing health conditions. When used correctly, it can be a safe and effective way to help your body adapt to stress, rest better and feel more balanced. To read the original article click here.

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Powerful Health Secrets Inside Pomegranates: What Science Says About This Ancient Superfruit

The AHA! Team — Fri, 29 Aug 2025 05:20:27 +0000

Olivia Cook via Natural News – Pomegranates aren’t just a tasty treat – they’re packed with an array of essential nutrients and powerful bioactive compounds that make them a nutritional powerhouse. Essential vitamins Pomegranates are loaded with essential vitamins (C, K, B5, folate), fiber and powerful antioxidants like punicalagin and flavonoids that help protect cells from oxidative damage. Regular consumption of pomegranate juice has been shown to lower blood pressure, improve cholesterol levels and support overall cardiovascular function through compounds like punicalagin and punicic acid. Pomegranates help reduce chronic inflammation, which is linked to diseases like arthritis and diabetes, and strengthen immune defenses thanks to their rich polyphenolic and antioxidant content. Compounds such as ellagic acid and urolithins in pomegranates inhibit cancer cell growth, promote apoptosis (cell death) and may prevent tumor development and spread, particularly breast, colon and prostate cancers. Pomegranate-derived urolithins support brain function, protect against cognitive decline and promote cellular energy and longevity by enhancing mitochondrial health and reducing neuroinflammation. The vibrant ruby-red pomegranates are most commonly associated with their high antioxidant content. Antioxidants are compounds that help protect cells from damage caused by harmful molecules called free radicals. Recent studies, however, suggest that the health benefits of pomegranates go far beyond antioxidants. Researchers have also delved into clinical trials where participants consumed pomegranate juice or extracts to examine its effects on the body. What they discovered was truly exciting – pomegranates may support heart health, boost brain function, reduce inflammation-related conditions and disorders and more – promoting overall well-being. Pomegranates aren’t just a tasty treat – they’re packed with an array of essential nutrients and powerful bioactive compounds that make them a nutritional powerhouse. Nutrient-rich arils provide a significant amount of nutrition in every bite. Just one cup (174 grams) of arils offers these macronutrients: Fat – 2 grams, an energy source and essential for nutrient absorption and hormone production Fiber – 7 grams, crucial for digestion and gut health Plant protein –3 grams, important for muscle growth and repair Natural sugars – 24 grams, providing a natural energy boost Calories – 144 calories, making it an energizing, low-calorie snack Aside from being low in fat and high in fiber, pomegranates are also packed with essential micronutrients that your body needs, including: Vitamin B5 (pantothenic acid) – 0.656 mg or 13 percent of the daily value (DV), vital for the production of hormones Vitamin B9 (folate) – 66.2 mg or 17 percent of the DV, crucial for red blood cell formation and healthy cell growth Vitamin C – 30 percent of the recommended daily intake (RDI), a key antioxidant that supports immune function and skin health Vitamin E – 1.044 mg or 7 percent of the DV, protecting your cells from oxidative stress Vitamin K –18.6 micrograms or 18 percent of the DV, essential for proper blood clotting and bone strength Folate (vitamin B9) – 16 percent of the RDI, important for DNA synthesis and cell growth Manganese – 0.208 mg or 9 percent of the DV, plays a role in metabolism and bone formation Potassium – 410 mg or 9 percent of the DV, supporting heart function and muscle contractions Beyond vitamins and minerals, pomegranates contain unique bioactive compounds that offer additional health benefits. These compounds are primarily concentrated in the arils and the pericarp (the thick outer peel). Here are some of the most notable and studied ones: Ellagic acid –This compound is especially concentrated in the pericarp. Ellagic acid has demonstrated anticancer potential by inhibiting the growth of cancer cells. It also acts as an antioxidant – further enhancing pomegranates’ health benefits. Flavonoids – They are known to improve heart health and may even help lower the risk of certain cancers. They protect cells by reducing oxidative stress and inflammation. Punicalagin – It helps combat oxidative stress by neutralizing free radicals, protecting cells from damage and potentially reducing the risk of chronic diseases like diabetes, heart and cardiovascular disease, and cancer. Punicic acid – It helps reduce inflammation, which is a key driver of conditions like heart disease, metabolic diseases and Type 2 diabetes. Urolithins – These are metabolites produced in the gut when ellagitannins are digested. Urolithin A, in particular, is noteworthy for its potential to promote mitophagy – the process by which damaged mitochondria (the energy center of cells) are cleared out. This has been linked to improved muscle health, enhanced endurance and even anti-aging effects, as healthy mitochondria are crucial for energy production and overall vitality. Research suggests that urolithin A may help delay the onset of age-related diseases by promoting cellular health and longevity. Health benefits of pomegranates Modern research has found that the antioxidants in pomegranates can help protect your heart. The anti-inflammatory and antitumor properties of pomegranates may also have promising use in cancer treatment and prevention. Heart health Numerous studies have demonstrated that pomegranate juice can help lower blood pressure and improve cholesterol levels – making it an excellent ally in the fight against heart disease, the leading cause of death worldwide. The cardioprotective effects of pomegranates are primarily attributed to two key compounds: punicalagin and punicic acid. Punicalagin has been shown to have three times the antioxidant activity of green tea and red wine. Punicic acid, a conjugated linoleic acid, also exhibits strong antioxidant properties and is concentrated in the arils A study involving participants with high blood pressure revealed that those who consumed pomegranate juice daily for several weeks experienced significant reductions in their blood pressure levels. This effect is likely due to the juice’s ability to relax blood vessel walls – facilitating smoother blood flow and reducing strain on the heart. Inflammation Chronic inflammation can lead to various health issues, including arthritis, diabetes and even cancer. Pomegranates are rich in anti-inflammatory compounds that can help mitigate these conditions. Pomegranates contain high levels of polyphenolic compounds, including tannins and ellagitannins. These compounds help combat inflammation throughout the body. Clinical trials have shown that individuals with arthritis who consumed pomegranate juice reported decreased joint pain and swelling. Additionally, a recent study found that daily pomegranate juice consumption reduced inflammation markers in individuals with diabetes – suggesting its role in managing inflammation-related diseases. Cancer Emerging research indicates that pomegranates may have potent anticancer properties, particularly against breast, colon and prostate cancers. Key compounds, such as ellagic acid, luteolin and punicalagin, contribute to pomegranate’s ability to inhibit cancer growth. They do so through several mechanisms: Inhibition of cell proliferation. Pomegranate compounds can limit the ability of cancer cells to multiply. Induction of apoptosis. These compounds promote programmed cell death – helping the body eliminate damaged or cancerous cells. Angiogenesis inhibition. Pomegranates may prevent the formation of new blood cells that tumors need to grow. Metastasis prevention. They help reduce the ability of cancer cells to invade surrounding tissues and spread to other parts of the body. A study showed that men with prostate cancer who drank eight ounces of pomegranate juice daily experienced stabilization of prostate-specific antigen (PSA) levels – an important marker for prostate cancer progression. Immune function Pomegranates are packed with antioxidants and nutrients that can enhance immune function and help ward off illness. The high antioxidant content of pomegranates can help neutralize harmful free radicals, thereby reducing oxidative stress and inflammation that can weaken the immune system. A study examining the effects of pomegranate peel extract on malaria-infected mice demonstrated that the extract improved immune function and reduced inflammation. Mice treated with pomegranate peel extract showed fewer injuries in their spleens – highlighting the fruit’s potential as a protective agent against infections. Brain health Pomegranates also contribute to cognitive health – making them a valuable addition to a brain-healthy diet. The antioxidants in pomegranates may help protect the brain from inflammation and oxidative damage linked to neurodegenerative diseases, including Alzheimer’s. When the beneficial bacteria in the gut break down the polyphenols from pomegranates, they produce metabolites called urolithins, which have strong anti-inflammatory properties. Research has shown that urolithins can cross the blood-brain barrier and may help prevent the formation of beta-amyloid plaques – a hallmark of Alzheimer’s disease. Food.news has more about pomegranates and other superfoods. Sources include: Health.com ScienceDirect.com Brighteon.com To read the original article, click here

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Swedish Study Reveals Low-Fiber, High-Meat Diets Fuel Dangerous Heart Attack Plaques

The AHA! Team — Wed, 27 Aug 2025 05:13:52 +0000

Cassie B. via Natural News – The study’s findings highlight a grim reality: The standard Western diet that is pushed on the masses by agribusiness and fast-food giants is engineered to create inflammation, obesity, and heart disease. A Swedish study reveals that diets high in red meat and low in fiber increase the risk of dangerous heart plaques by 67%, proving food choices directly impact heart health. Advanced scans show nearly half of those with poor diets had unstable, life-threatening artery plaques, compared to just over a third of those eating anti-inflammatory foods. The research links processed foods, sugary drinks, and red meat to higher blood pressure, inflammation, and obesity — key drivers of heart disease. Low-income and less-educated groups face higher risks due to their reliance on cheap processed foods, smoking, and sedentary lifestyles. Fiber-rich whole foods like fruits, vegetables, and legumes can prevent heart disease without side effects, debunking the need for expensive pharmaceuticals. In a world where Big Pharma pushes expensive, side-effect-laden drugs as the only solution to heart disease, a groundbreaking Swedish study exposes the truth: Your fork is your most powerful weapon against deadly heart attacks. Researchers at Lund University found that middle-aged adults eating low-fiber, high-red-meat diets were 67% more likely to develop unstable, life-threatening coronary plaques — the kind that silently rupture and trigger sudden cardiac events. The study of 24,079 seemingly healthy adults proves what natural health advocates have long warned: Processed food and meat-heavy diets are a ticking time bomb for your arteries, while fiber-rich, anti-inflammatory foods act as nature’s scrubbing brush for your cardiovascular system. The silent killers in your arteries Using advanced coronary computed tomography angiography (CCTA) scans, researchers detected non-calcified plaques — soft, unstable deposits prone to rupture — in 44.3% of participants with the worst diets, compared to just 36.3% in those eating the most anti-inflammatory foods. These high-risk plaques, often undetectable by standard tests, narrow arteries by 50% or more and are far deadlier than calcified deposits. The research, published in Cardiovascular Research, assigned participants dietary inflammation scores based on food questionnaires. Those penalized for red meat, processed snacks, and sugary drinks while lacking fiber-rich foods faced staggering metabolic consequences: 67% higher odds of high-risk plaques Larger waistlines and elevated triglycerides Higher blood pressure and chronic inflammation (measured by CRP markers) How the food industry profits from your poor health The study’s findings highlight a grim reality: The standard Western diet that is pushed on the masses by agribusiness and fast-food giants is engineered to create inflammation, obesity, and heart disease. While drug companies profit from statins and blood pressure medications, this research confirms that dietary changes alone could prevent countless cardiovascular disasters. Participants with the worst diets were disproportionately male (62.2%) and less educated, and this was often paired with smoking, alcohol use, and sedentary habits. This aligns with data showing low-income communities, which tend to be flooded with cheap processed foods, suffer from far higher heart disease rates. Key metabolic mediators linking diet to plaque: Waist circumference: Belly fat drives inflammation Triglycerides: Blood fats spike with sugar and processed carbs Hypertension: Salt-laden meats and snacks strain arteries Your plate is your prescription Unlike risky pharmaceuticals, fiber-rich foods carry zero side effects and cost just pennies per serving. The study’s anti-inflammatory diet blueprint includes: Fruits: Berries, apples, citrus Vegetables: Broccoli, Brussels sprouts, leafy greens Whole grains: Oats, quinoa, brown rice Legumes: Lentils, chickpeas, black beans You should aim for 25 to 35 grams of fiber daily, which is significantly more than what is indicated by the USDA’s corrupted food pyramid that has long promoted grain-industry profits over science. This study demolishes the myth that heart disease is inevitable or requires lifelong medications. With 67% higher plaque risks tied to diet and metabolic factors like waist size and triglycerides acting as accomplices, the solution is clear: Ditch processed foods, embrace ancestral eating, and reclaim your health sovereignty. Sources for this article include: TheEpochTimes.com StudyFinds.org USNews.com To read the original article, click here

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Protect Your Brain Health with These 4 Powerful Nutrients

The AHA! Team — Mon, 18 Aug 2025 05:23:26 +0000

Lori Alton via NaturalHealth365 – Perhaps you’ve heard people joke about having “senior moments,” those temporary lapses of memory that can leave you searching for a word — or a lost set of car keys. Perhaps you’ve even had a few yourself. Is this a sign of poor brain health? Unless they occur so frequently that they interfere with daily life, these little lapses are probably just a sign of normal age-related memory loss – and of the inevitable fact that your brain is getting smaller every year. Loss of brain mass can threaten cognition, memory, mood – even life itself Brain shrinkage, or loss of volume in the brain, is a normal part of aging. However, abnormally pronounced brain shrinkage puts you at risk for cognitive and movement disorders – and even stroke or premature death. Research shows that people with smaller brain volumes have a 96 percent increase in their risk of stroke – as well as a 58 percent increase in risk of death from all causes. Cardiovascular disease can be a major contributor to brain shrinkage. In one study, patients with coronary artery disease were found to have significantly smaller amounts of gray matter – with worse performances on cognitive tests. Diabetes, sleep disorders, stress, and obesity can all accelerate brain shrinkage as well. Lifestyle factors, such as a toxic diet, a lack of physical activity, smoking, and excessive drinking, can also speed the process. Neuroscientists say brain shrinkage can be slowed significantly with lifestyle changes. In addition to following a healthy diet and getting active, you can protect your brain by supplementing with the following four nutrients. Combine three different B-complex vitamins for brain health B-complex vitamins help to regulate homocysteine, an amino acid associated with heart disease. High levels of homocysteine cause brain shrinkage and dementia – especially when the body is deficient in B vitamins. Doctors say it’s important for aging people to maintain optimal B vitamin levels, especially those with high homocysteine levels. Three of the B-complex vitamins – vitamin B-12, vitamin B-9, and vitamin B-6 – are especially helpful in retaining brain volume. Vitamin B-12, or cobalamin, is found in fish, meat, and dairy. It is needed by the body to metabolize fatty acids, an important component of brain cells. People with B-12 deficiencies experience shrinkage at a rate that is 5 times faster than that of people with higher levels. Vitamin B-9, known as folate, occurs naturally in leafy vegetables, legumes, fruits, and organ meats such as beef liver. In one study, people with higher folate levels experienced slower rates of brain atrophy – as well as a longer period of time progressing from mild cognitive impairment to full-blown dementia. Vitamin B-6, or pyridoxine, is important in the production of neurotransmitters and the absorption of vitamin B-12. It occurs naturally in meat, fish, dairy, lentils, and brown rice. In a controlled trial published in the scientific journal PLoS One, adults over 70 with mild cognitive impairment were given 800 mcg of folate, 500 mcg of vitamin B-12, and 20 mg of vitamin B-6 daily for two years and experienced brain shrinkage at a rate of 30 percent slower than the control group. For participants with elevated homocysteine at the beginning of the study, results were even more dramatic — they slowed their brain shrinkage rate by 53 percent. Are high-fat diets bad for the brain? Healthy fats – such as the omega-3 fatty acids in fish oils and nut oils – are a major part of brain cell membranes, and optimal levels can play a key role in protecting your brain. Higher levels of the omega-3 components known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are associated with larger brain volumes. When DHA and EPA levels drop, age-related cognitive deficits worsen. Major depressive disorder and bipolar disorder are both associated with abnormal distributions in the brain of fatty acids. People with Alzheimer’s disease also show low levels of fatty acids. Omega-3s protect against over-excitation – a primary cause of age-related brain cell damage – while decreasing inflammation and protecting against damage from stress. Pomegranate juice sharpens memory and improves cognition Pomegranates are rich in anti-inflammatory, antioxidant, and neuroprotective plant-based compounds called polyphenols. This flavorful juice can help reduce overall fat content in obese people, help regulate blood sugar, and fight inflammation – “win/win” scenarios in the fight against brain shrinkage. And researchers have found that a mere 8 ounces of pomegranate juice a day can improve cognition and memory. Compound from grapes and berries may enlarge memory center Resveratrol is a phenol in red grapes, red wine, and darkly pigmented fruits such as blueberries. Studies showed that resveratrol increased volume in the hippocampus – the part of the brain associated with memory. It also helped protect against oxidative damage that leads to brain cell death and reduced injury to brain endothelial cells with high-fat diets. In a 2014 study published in the Journal of Neuroscience, adults who were overweight but otherwise healthy were given 200 mg of resveratrol daily for 26 weeks. Researchers found that resveratrol improved connections between the hippocampus and frontal sections of the brain and served to increase memory performance. They noted resveratrol’s potential as a novel strategy to maintain brain health during aging. As baby boomers round the corner into advanced age, avoiding loss of brain volume becomes a must for optimal health. Never underestimate the power of good (organic) nutrition and healthy lifestyle changes. Editor’s note: Discover the best ways to avoid and even REVERSE the signs of dementia, own the Alzheimer’s and Dementia Summit created by NaturalHealth365 Programs. Sources for this article include: NIH.gov Lifeextension.com NIH.gov NIH.gov To read the original article click here.

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Castor Oil Benefits as a Laxative and Skin Moisturizer

The AHA! Team — Mon, 18 Aug 2025 05:06:13 +0000

Jillian Levy, CHHC via Dr. Axe – For centuries, at the first sign of illness, many parents and grandparents would immediately turn to giving their children castor oil, either topically or internally, to naturally boost immune function and speed up healing. What is castor oil used for today? As shown below, it has natural stimulant laxative properties and may be able to boost lymphatic, circulatory and immune health. It also may help remedy constipation, arthritis and more. What is castor oil? Castor oil is a non-volatile fatty oil that is derived from the seeds of the castor bean (Ricinus communis) plant, aka castor seeds. The castor oil plant belongs to the flowering spurge family called Euphorbiaceae and is mainly cultivated in Africa, South America and India (India accounts for over 90% of castor oil exports globally). It’s very thick with a color that ranges from clear to amber or somewhat green. It’s both used topically on the skin and taken by mouth (it has a mild scent and taste). Studies suggest that many of castor oil’s benefits come down to its chemical composition. It’s classified as a type of triglyceride fatty acid, and almost 90 percent of its fatty acid content is a specific and rare compound called ricinoleic acid. Ricinoleic acid is not found in many other plants or substances, making the castor plant unique since it’s a concentrated source. Aside from its primary constituent, ricinoleic acid, castor oil also contains other beneficial salts and esters that mainly act as skin-conditioning agents. Compounds found in castor can help stabilize the texture and consistency of products, which is why castor oil is used in so many cosmetics, hair and skincare treatments. Indeed, research studies have found that castor oil contains therapeutic components including fatty acids, flavonoids, phenolic compounds, amino acids, terpenoids and phytosterols. These various compounds give the oil the following properties and potential health benefits: Anti-diabetic Anti-inflammatory Antimicrobial Antioxidant Hepatoprotective (ability to prevent damage to the liver) Free radical scavenging Wound-healing Types Castor oil can be used in several ways: orally (taken by mouth), applied topically on the skin, applied to the hair, or massaged into the skin in the form of a castor oil pack. Remember, any oil you ingest or consume (and even the kinds you apply directly to your skin) should be of the highest quality to ensure safety and effectiveness. Where can you buy castor oil products? Ideally look for a reputable brand of cold-pressed, pure, organic castor oil at your local health food store, or online if you can’t find it in stores. Here are some of the most common types of castor oils you may find in stores: Cold-pressed castor oil — This type is produced by cold-pressing the castor bean seeds to extract their natural oil content. This results in a high quality product that is recommended for internal use. You may also want to check that the oil is pesticide-free, paraben-free, phthalate-free and free of artificial color or fragrances. Yellow castor oil — This type is made from the castor bean, usually through pressing with no heat involved, although some manufacturers use chemicals in their processing. Generally speaking, the lighter color the oil is, the “purer” the product is. Jamaican black castor oil — This oil is developed by first roasting the castor beans, which results in a dark color (and burnt smell). This is the method that is traditionally used in Jamaica. Ash found in this type results in a higher pH (alkaline) product that is believed to have more clarifying properties that may help open pores. Benefits 1. Acts as a laxative and relieve constipation Studies indicate that castor oil works like a natural, mild stimulant laxative when taken orally. It can provide constipation relief, reduce straining during defecation and enhance the feeling of complete evacuation after a bowel movement. In fact, the Food and Drug Administration (FDA) has approved castor oil for use as a laxative. Its active ingredient, ricinoleic acid, gets released into the intestine, where it helps with the process of digestion, nutrient absorption and cleansing the system. It increases movement of the muscles that push material through the intestines, helping to pass a bowel movement. One study looked at the effects of castor oil packs on elderly people experiencing constipation. The study participants were monitored for a week before, three days during and four days after the oil pack administration. Eighty percent of the individuals studied had been experiencing constipation for 10 years or longer. The researchers found that the oil packs were able to decrease constipation symptoms, most specifically straining during defecation. Consult your healthcare professional before using long-term, as castor oil may lead to complications. Also be aware that side effects of ingesting castor oil may include diarrhea and abdominal cramping. 2. Moisturizes skin Castor oil is completely natural and free of synthetic chemicals (as long as you use pure 100 percent pure oil, of course), yet it’s rich in skin-boosting ingredients like fatty acids. In particular, its main monounsaturated fatty acid is ricinoleic acid, which possesses moisturizing properties. Applying this oil to dry or irritated skin can help to discourage dryness and keep it well moisturized, since it prevents water loss. It can also be combined with select carrier oils to avoid any potential allergic reactions. Regardless, it’s a good idea to do a small skin patch test first. 3. May boost wound healing Studies indicate that castor oil can boost wound and pressure ulcer healing thanks to its moisturizing as well as antimicrobial and antibacterial properties. In particular, its main component ricinoleic acid appears to help lower skin inflammation and support skin healing. It mixes well with other ingredients like almond, olive and coconut oil, all of which have unique benefits for skin. Lab studies have shown that castor oil is effective against many types of bacteria, including Staphylococcus aureus, Escherichia coli and Pseudomonas aeruginosa. Out of all the staphylococcal bacteria, Staphylococcus aureus is considered the most dangerous and can cause mild to serious skin infections and other concerning staph infection symptoms. 4. May help induce labor While no approved by the FDA and considered an off-label use, castor oil may help induce labor in some women. For centuries, pregnant women at full term have taken it orally to help speed up uterus contractions. According to studies, the reason castor oil can work to induce labor is due to the fact that the ricinoleic acid in the oil can activate EP3 prostanoid receptors in the uterus. A 2018 observational case control study found that castor oil use produced a higher probability of labor within 24 hours after ingesting. It noted, “Castor oil can be considered a safe non-pharmacological method for labor induction.” In addition, the full-term women study subjects (between 40 and 41 weeks) who took castor oil had a lower incidence of Caesarean section. Regardless, the overall consensus is that castor oil needs to be researched further to prove that it is safe for pregnant mothers ready to give birth. In addition, it may cause nausea among these mothers, which is another reason why most hospitals do not approve its use. Of course, consult with your healthcare professional before considering to use castor oil before giving birth. 5. May lower symptoms of arthritis and joint pain Castor oil is often used as a natural treatment for arthritis pain, joint swelling and inflammation. It has natural anti-inflammatory properties that make it an ideal massage oil that can be applied to aching joints, muscles or tissue. Observational studies have shown that topical application of ricinoleic acid (the main component of castor oil), “exerts remarkable analgesic and anti-inflammatory effects.” A randomized, double-blind, comparative clinical study looked at the effects of castor oil capsules on symptoms of knee osteoarthritis. Subjects were either given a castor oil capsule (0.9 milliliters) three times daily for four weeks or a capsule of diclofenac sodium (50 milligrams) for the same amount of time. Overall, they found that castor oil worked as well as conventional treatment and can be used as “an effective therapy in primary knee osteoarthritis.” Risks and side effects Reports show that this oil can be safely taken internally. When swallowed, it’s hydrolyzed in the small intestine by pancreatic enzymes, leading to the release of glycerol and ricinoleic acid, along with other beneficial metabolites. Castor oil is classified by the Food and Drug Administration as generally recognized as safe for both topical and internal use. However, drinking castor oil may still potentially cause side effects. Side effects can include abdominal cramping, nausea, vomiting and diarrhea, especially when used in large amounts. Some people experience nausea and signs of mild irritation in their gut lining when taking castor oil. That said, it’s very unlikely to cause severe reactions as long as someone is not allergic and doesn’t overdose. If you’re pregnant, you should not take castor oil to induce labor without speaking to your healthcare professional first. You should also avoid using it to relieve constipation during pregnancy. Allergic reactions to castor oil (used topically or internally) are possible, so seek emergency medical care if you believe you are having a serious allergic reaction. When using castor oil topically, it’s still best to start slowly and perform a skin patch test on a small area of your skin before applying larger amounts, and also keep it away from your eyes, inside of your nose, children and pets. If you’re currently taking medication or have any medical condition, always speak with your healthcare professional before using castor oil. Frequently asked questions How should one use castor oil as a laxative ? The dosage of castor oil taken internally depends on what you’re using it for, along with factors like your age, existing medical conditions and response to laxative-type treatments. If taking castor oil orally, a commonly recommended dose for adults (such as to relieve constipation) is 15–60 mL, taken in one single dose. This is equivalent to about one to four teaspoons once per day. Many people mix it with water or another beverage before drinking. Read package directions carefully before using castor oil or a castor oil pack kit. Be careful not to increase your dose above the recommended amount, start slowly and don’t take it for more than seven days consecutively, unless you’re told to do so by your healthcare professional. Be aware that castor oil can work for constipation relief quite fast so it’s not recommended to take it before bed. For many people, taking it causes a bowel movement to occur within two to three hours, but it can take up to six hours. How can castor oil be used for the skin? Wash your face first in warm water to open up the pores and then massage some of the oil into your face and leave it on overnight, rinsing the next morning. If leaving the oil on your face overnight causes greasiness, reduce the amount of time until you rinse it off. You can also mix one-quarter cup of castor oil and three-quarters cup virgin coconut oil (fractionated is best), then apply to your body and face. For oily skin, you may choose jojoba oil, grapeseed oil or olive oil instead. Castor oil’s anti-inflammatory properties may also soothe a sunburn. Apply castor oil mixed with coconut oil (in a 1:1 proportion) to the affected area, or try the same remedy as a natural lip balm to solve chapped or sunburnt lips. Does castor oil work for hair growth? Castor oil is a popular natural remedy for hair growth and overall hair health. Its moisturizing qualities can help hydrate the hair shaft and simultaneously increase hair flexibility while lowering hair breakage. However, thus far, there is little evidence that castor oil can stimulate hair growth or reduce hair loss. Nonetheless, it can be a moisturizer, as stated above, and may improve hair texture. To use, massage several tablespoons slightly warmed-up oil into your hair and scalp. You can try making a homemade hair mask...

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Ghee: Is It Better Than Butter?

The AHA! Team — Fri, 15 Aug 2025 05:09:52 +0000

Rachael Link, MS, RD via Dr. Axe – So what is ghee butter, and why should you add it to your pantry? Keep reading. With the surge in popularity of health trends like the ketogenic diet, healthy fats have garnered a lot of attention. Right alongside familiar favorites like olive oil and coconut oil is ghee, a type of fat made by heating butter — ideally grass-fed butter — to boost its natural nutrient profile and flavor. It is full of fat-soluble vitamins and healthy fatty acids, and ghee benefits can range from building stronger bones to enhancing weight loss. Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most powerful healing foods out there. So what is ghee butter, and why should you add it to your pantry? Keep reading. What Is Ghee? Ghee is similar to clarified butter, which is produced by heating butter to remove the milk solids and water. However, in comparing ghee vs. clarified butter, ghee is simmered longer to bring out the butter’s inherent nutty flavor and is left with a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke. Not only that, but ghee is rich in beneficial nutrients and contains several fatty acids that are important to health. Plus, there are numerous benefits of ghee, and some of its components have been shown to do everything from boost weight loss to improve digestion and relieve inflammation. Ghee has been used for thousands of years, quite literally. It’s truly an “ancient” health food and definitely not a fad. The first known use of butter was back in 2000 B.C. It became very popular in the cooler northern parts of India but didn’t survive well in the southern warmer regions. It’s believed that the southerners started to clarify butter in order to keep it from spoiling. Ghee quickly was integrated into the diet, into ceremonial practice and into Ayurvedic medicine. It’s believed to promote both mental purification and physical purification through its ability to cleanse and support wellness. Ghee benefits the body both inside and out and is actually used topically as well. Ghee benefits for skin include treating burns and rashes and moisturizing the skin and scalp. Much like coconut oil, it’s a multi-use fat that is healthy in many ways. Although ghee originates in India, it is also commonly found in South Asian and Middle Eastern cuisines and is used now around the world. Although fat was once vilified as unhealthy and disease-causing, we are now beginning to understand the importance of including healthy fats in your diet. Today, ghee is recognized not only for its intense flavor and versatility, but for the numerous health benefits associated with it. Nutrition Facts Ghee benefits come from the nutrition ghee provides. It’s high in fat and provides an extra dose of several fat-soluble vitamins, such as vitamin A, vitamin E and vitamin K. A one-tablespoon serving of ghee (about 14 grams) contains approximately: Calories: 123 Total Fat: 13.9 g Saturated Fat: 8.7 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 4 g Protein: 0.04 g Sodium: 0.3 mg (

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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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Surprising Secret to Sharper Memory & Mental Clarity

The AHA! Team — Fri, 08 Aug 2025 05:20:18 +0000

Lori Alton via NaturalHealth365 – A familiar staple of spice racks and kitchen cabinets, rosemary is prized by cooks for the piquant flavor it lends to recipes. However, recent research shows that this common culinary herb provides some uncommon benefits when it comes to cognitive function and recall. A British study found that sniffing the essential oil of this ancient herb can improve memory by a remarkable 75 percent, making it a possible treatment for memory problems. Further supporting this, a 2024 study published in Adv Gerontol found that inhaling rosemary essential oil helped elderly participants improve performance in mental tasks, particularly word recognition and proofreading, highlighting its potential for enhancing cognitive function. How did researchers arrive at these results about rosemary? The British study, conducted by psychologists at Northumbria University in Newcastle, involved 66 people. Some were exposed to a rosemary-scented room, in which four drops of essential oil were placed on an aroma stream diffuser and switched on for five minutes before the participants entered. Another group worked in an unscented room. The psychologists found that the participants in the rosemary-scented room performed between 60 and 75 percent better on assorted memory tasks and simple arithmetic than the control group – an impressive result. As part of the study, researchers took blood samples to detect levels of 1,8-cineole, a constituent of rosemary linked to improving memory function. Participants in the rosemary room had higher levels of cineole, demonstrating that the compound can enter the bloodstream through inhalation. In their findings, the team concluded that rosemary could have implications for treating memory impairments, especially in older adults experiencing some decline. Rosemary seems particularly helpful in promoting “prospective memory,” helping people remember future events such as appointments or medication schedules. New studies build on earlier research In an earlier study published in 2003 in the International Journal of Neuroscience, researchers examined the effects of rosemary and lavender and found that rosemary produced significant enhancements in performance for overall memory quality. Interestingly, lavender oil deterred memory, probably because of its mildly sedating effects. While lavender helped people feel more “content,” compared to the placebo, rosemary helped people feel simultaneously more content and alert. In a study of aromatherapy published in Psychogeriatrics, researchers examined the effects of rosemary and lemon administered in the morning – and lavender and orange in the evening – on patients with dementia. The team found that patients experienced significant improvement in personal orientation – with no side effects. Other studies have supported the ability of rosemary to both promote concentration and enhance memory of past events. Research corroborates ancient wisdom Scientifically known as Rosmarinus officinalis, natural healers have long used rosemary to boost the immune system, reduce inflammation, fight pathogens, and promote healthy digestion. Although modern research is exciting, rosemary’s ability to improve memory and facilitate learning has been known since antiquity. The ancient Greeks treasured the herb for its memory-enhancing properties, and it was customary for scholars to wear strands of rosemary in their hair when taking exams. The herb’s useful effects were no secret in Elizabethan England, either. Shakespeare alludes in several plays to “rosemary for remembrance.” Fight cancer and oxidative stress in your brain The antioxidant value, or ORAC score, of rosemary, is a massive 3,300, giving it the same potent free radical-fighting power as goji berries. This herb is rich in carnosic acid, an antioxidant that fights oxidative stress in the brain. Another constituent, carnosol, is strongly antioxidant and anti-inflammatory as well. Researchers have found that carnosol selectively targets cancer cells while leaving healthy cells unharmed. Of course, studies into the cancer-fighting effects are ongoing. Regarding usage, some natural health experts recommend adding a few drops of essential rosemary oil to a diffuser and running it for about an hour daily. For topical use, dilute a small amount of the essential oil in a carrier oil and massage it onto your upper neck for potential cognitive benefits. We suggest you check with a trusted holistic healthcare provider before using any herb to enhance memory. This is especially important if you have any brain health issues. Sources for this article include: NIH.gov Medicalnewstoday.com Dailymail.co.uk NIH.gov To read the original article click here.

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