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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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Homemade Hormone Balance Serum

The AHA! Team — Wed, 18 Jun 2025 05:43:49 +0000

Kyra Oliver via Dr. Axe – This homemade hormone balance serum can help keep your hormonal balance in check and ward off potential health issues imbalanced hormones cause. Hormonal balance is one of the most important aspects of a properly functioning body, which is why having a homemade hormone balance serum can come in handy. Hormones, such as estrogen and insulin, are chemical messengers that affect many aspects of your health as they travel in your bloodstream throughout your entire body. Some of the most common side effects of hormone imbalance include: Infertility Weight gain Depression Fatigue Insomnia Low libido Hair loss and hair thinning The best way to balance hormones naturally is through diet. That includes food sources. For instance, avocados benefit hormonal balance greatly. In addition, using essential oils to supplement your diet can help balance hormones and ward off health problems associated with hormonal imbalance, and they can be used to make a great homemade hormone balance serum. Key ingredients This homemade hormone balance serum includes two of the top essential oils for hormones. With equal parts clary sage oil and thyme oil (30 drops each) this recipe is chock-full of beneficial effects. Clary sage oil The biggest benefit of clary sage is that it helps balance out estrogen production in the body. A lot of health issues today, even things like infertility, PCOS and estrogen-based cancers, are caused from excess estrogen in the body, in part, because of our consumption of high-estrogen foods. Because clary sage helps balance out those estrogen levels, it’s an incredibly effective essential oil for a wide array of hormone imbalances. So, whether you’re looking for natural remedies for PMS cramps during the month or possibly already know you have excess estrogen in your body, clary sage is a great essential oil to consider adding to your essential oil regime. Thyme oil Thyme oil benefits the body by improving progesterone production. Many men and women are low in, and low progesterone levels have been linked with infertility, PCOS and depression, as well as other imbalanced hormones within the body. Improved progesterone makes thyme a great essential oil you can use to naturally balance out hormones in your body. Plus, it comes with fewer potential side effects compared to other treatments, such as hormone replacement therapy. Other essential oils In addition to thyme and clary sage oil, add 30 drops of ylang ylang oil and one ounce of evening primrose oil to the mix. Once combined, put the homemade hormone balance serum mixture in a glass vial with a dropper, and you’re ready to rock. Simply rub five drops on your neck twice daily to help keep your hormones in check. More DIY serums If you like this homemade hormone balance serum and are looking for other natural serums to make, here are a few to try: Homemade Anti-Aging Serum DIY Vitamin C Serum for the Face DIY Retinol Facial Serum Homemade Hormone Balance Serum Author: Kyra Oliver | Total Time: 2 min | Yield: 30 uses This homemade hormone balance serum can help keep your hormonal balance in check and ward off potential health issues imbalanced hormones cause. Ingredients 1 ounce evening primrose oil 30 drops clary sage oil 30 drops thyme oil 30 drops ylang ylang oil Instructions Mix all ingredients together in 2-ounce bottle. Put into glass vial with dropper. Rub 5 drops onto neck 2 times daily. To read the original article click here.

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Need Thyroid or Hormone Support? Take Our Quiz Today!

AHA Publisher — Mon, 07 Nov 2022 05:47:26 +0000

Dr. Don Colbert – A woman’s body is constantly changing. Every decade, every year, even within each month, women experience hormone ebbs and flows, and changing bodies. While this may seem unsettling, it doesn’t have to be. In fact, it can be a great opportunity to learn to nourish your body with thyroid and/or hormone support as needed. You may be at the point in your life where some extra nutrients are needed. Your body may no longer be in balance. Here are 12 signs you can benefit from thyroid or hormone support (1, 2, 3). Thyroid and Hormone Support Quiz Are any of the following true for you? You feel chronically fatigued, and you can’t explain why. You are increasingly sensitive to cold or heat. You cannot lose weight no matter what you try. You’ve suddenly lost weight and did not want to. You’re experiencing thinning hair including eyelashes and/or eyebrows. You’re experiencing unwanted hair growth (on face, etc). You’re experiencing newly on-set acne, especially along your jawline. Your muscles and joints feel increasingly stiff or painful. You are experiencing night sweats or sweating profusely during the day. You are experiencing newly-onset urinary incontinence. You are experiencing sleep disturbances; trouble falling asleep and/or staying asleep. You feel like you are constantly in a PMS state: feeling anxious, overwhelmed, irritable, crampy, bloated, etc. Why These Symptoms Are Important If you answered yes to at least 3 of these questions, you may benefit from all-natural thyroid and/or hormone support. Unfortunately, for decades or even centuries, most of these symptoms have simply been chaulked up to “aging” or menopause. While women certainly age and experience body changes, and go through menopause and experience body changes, we don’t have to experience many of the negative and uncomfortable symptoms that come with them. In fact, most of these issues are easily soothed with thyroid and hormone support. The right nutrients can actually reduce many negative symptoms, improve balance within your body, and support whole-body wellness. You don’t have to feel poorly year after year. You can feel great again! Here’s how. How Thyroid Zone Can Help Your thyroid affects almost all of your body systems. Many thyroid issues are due to an imbalance or inadequacy of minerals, many of which are difficult-to-obtain in the diet. How can you support your thyroid? Consider Keto Zone® Thyroid Zone. This supplement specifically supports your thyroid by providing a variety of minerals and nutrients that promote healthy thyroid function. These nutrients are important for whole-body health and may improve the symptoms of hypothyroidism. In fact, Keto Zone® Thyroid Zone contains natural iodine, selenium, zinc, copper, vitamins A, D, and B12, Ashwagandha extract, Guggul extract, Coleus Forskohlii, L-Tyrosine, Schizandra, Kelp, Bladderwrack, and Cayenne – important minerals and nutrients for thyroid health (4). Thyroid Zone has been designed to encourage: Optimal Thyroid Hormone Production T4 to T3 Conversion Thyroid Hormone Activation Balanced Iodine Levels Optimal Thyroid Enzymes And Function Protection of the Thyroid From Oxidative Stress Weight Loss Healthy Metabolism Balanced Energy Thyroid Zone promotes balance and health in your thyroid, and therefore, your entire body. How Hormone Zone Can Help In addition, Dr. Colbert has formulated a ground-breaking supplement that supports women’s hormones. Specifically, Keto Zone® Hormone Zone contains Diindolylmethane (DIM), Vitamin D3, and Vitamin K2. Together these nutrients support balanced hormones throughout a woman’s life while also promoting bone health, heart health, and whole-body health. Here’s a summary of each: DIINDOLYLMETHANE (DIM) FOR HORMONE SUPPORT Diindolylmethane (DIM) is an important compound produced by our bodies when we eat cruciferous vegetables. If you’ve ever heard the advice to eat more greens to lower breast cancer risk, it’s due to the resulting production of DIM. DIM alters the metabolism of estrogen in order to help our bodies balance hormones. How? First, it can block an enzyme that converts testosterone into estrogen. Next, DIM converts “bad estrogens” (there are many forms) into good estrogen metabolism. It’s the bad estrogen forms that cause most PMS (pre-mentrual syndrome) and menopause symptoms). Further, DIM encourages pathways that encourage good estrogen production. DIM is a powerful compound for balancing a woman’s hormones and reducing negative estrogen symptoms (5). VITAMIN D3 Vitamin D3 is a prohormone, or nutrient that is readily converted to its hormone form in the body. It is extremely important for a myriad of health functions, including calcium regulation, mental health, immune function, healthy bones and teeth, and metabolism. The vast majority of adults are low in vitamin D3. When it’s deficient, they may experience more infections and illness, lower bone density, cardiovascular disease, and mental illnesses and disorders like depression (6). Adding more Vitamin D3 supports women’s health! VITAMIN K2 Vitamin K2, or menaquinone, is found in animal foods and fermented foods. Most people have heard of vitamin K1 because it’s important for blood clotting, from birth onward. But the importance of vitamin K2 for bone health has only recently been discovered. What’s more, K2 is often deficient in adults. Vitamin K2 is extremely important for bone health, especially in post-menopausal women. Supplementing vitamin K2 and vitamin D together may reduce spinal fractures, hip fractures, and osteoporosis. Further, vitamin K2 supports good dental health from infancy into advanced age (7). Together, these powerful ingredients work to promote: Healthy hormone levels throughout adulthood Optimal estrogen ratios and testosterone levels Bone density and reduced risk of fractures Dental health Immune function Cardiovascular health Healthy skin Daily energy Healthy weight It’s never too late to focus on your hormone balance and health. A great step is to add a natural, hormone-balancing supplement which includes DIM, Vitamin D3, and Vitamin K2, such as Keto Zone® Hormone Zone. Can You Take Thyroid Zone & Hormone Zone Together? If you’re looking to support your thyroid health and encourage healthy hormone balance, you can certainly take Keto Zone® Thyroid Zone and Keto Zone® Hormone Zone at the same time! In fact, they work great together as their compounds synergistically support women’s health! Want Testosterone Support As Well? Of course, it may seem like we’re overlooking the men (or the testosterone needs of women). This article is about women’s thyroid and hormone health, after all. But, we’ve not forgotten testosterone. In fact, Dr. Colbert has also formulated a testosterone supplement that supports men’s health. Keto Zone® Testosterone Zone is men’s answer for healthy testosterone levels through every decade. It is formulated with all-natural, potent ingredients including Testofen, a powerful all-natural testosterone-supporting compound. And best of all, you can get all three products, Keto Zone® Thyroid Zone, Hormone Zone, and Testosterone Zone in a cost-effective, convenient combo pack: Dr. Colbert’s Hormone Health System! Bottom Line Many people benefit from all-natural thyroid and hormone support and supplementation. Is it time for you to try them? Are you experiencing negative health symptoms that could be soothed or alleviated? Dr. Colbert’s Keto Zone® Thyroid Zone and Keto Zone® Hormone Zone are great supplements with which to start. You can experience positive thyroid, hormone, whole-body health effects. In addition, try Dr. Colbert’s Hormone Health System to add testosterone to the mix! To read the original article click here.

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Non-Essential vs. Essential Amino Acids + Benefits for Weight Loss, Muscle Gain and Even Mood

AHA Publisher — Mon, 22 Aug 2022 07:00:22 +0000

Rachael Link, MS, RD via Dr. Axe – Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin, and it is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency. What are amino acids, and how can you be sure you get the right mix to keep your body healthy? Here’s what you need to know. What Are Amino Acids? The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, they are considered the building blocks of proteins. For example, they make up a large portion of your muscles and tissues, and protein foodslike meat, fish, poultry and eggs are composed of many different types of amino acids. How many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains. These amino acids are involved in almost every biological process and aid in: wound healing hormone production immune function muscle growth energy production and more Your body needs all amino acids to function and thrive. Some can be produced in the body while others need to be obtained from food. Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep. Amino acids have an interesting and long history. Asparagine was the first amino acid to be discovered when it was isolated from asparagus nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806. Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also determined which are essential and how much the body needs to function and thrive. In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are composed of individual amino acids, hypothesizing that bonds are formed between the amino group of one amino acid and the carboxyl group of another, creating the amino acids structure known as a protein peptide. In recent years, research has continued to unearth new ways that amino acids impact the body as well as a long list of potential benefits associated with supplementation, proving just how important these compounds can be to health. Essential Amino Acids vs. Non-Essential Amino Acids The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids. Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs. How many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including: Lysine: Lysine is necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control and metabolism. Isoleucine: Research shows that isoleucine aids in detoxification, immune function and hormone excretion. Tryptophan: Tryptophan is one of the most well-known amino acids that increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine. Threonine: Research indicates that threonine forms the foundation of connective tissues like collagen and elastin. Valine: Valine supports brain function, muscle coordination and calmness. Histidine: This amino acid maintains the health of myelin sheaths in the human body, which protects nerve cells against damage. Methionine: Research suggests methionine keeps skin elastic and helps strengthen the hair and nails. Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more. In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including: Arginine: Arginine stimulates immune function, fights fatigue and optimizes heart health. Alanine: Research suggests that alanine aids in metabolism and provides energy for muscles, brain and central nervous system. Cysteine: Cysteine is the main type of protein found in hair, skin and nails, and it is crucial for collagen production and skin health. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system. Aspartate: Aspartate helps produce several other amino acids, including asparagine, arginine and lysine. Glycine: Glycine functions as a neurotransmitter to support brain health. Proline: Proline is found in collagen, which helps promote joint health, metabolism and skin elasticity. Serine: Serine is necessary for fat metabolism, immune function and muscle growth. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin and epinephrine. Glutamine: Studies indicate that glutamine supports many metabolic processes and provides energy for the cells in the body. Asparagine: Asparagine acts as a diuretic, and it optimizes brain and nerve cell function. Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required by the body but may become essential under certain conditions, such as extreme illness or stress. Amino acids can also be classified into other groups based on their structures and side chains, including: polar amino acids aromatic amino acids hydrophobic amino acids ketogenic amino acids basic amino acids acidic amino acids Health Benefits 1. Enhance Weight Loss Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss. Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future. 2. Preserve Muscle Mass As the primary building blocks of muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss. For instance, a 2010 study published in the journal Clinical Nutrition found that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes. 3. Improve Exercise Performance Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal. One large review of eight studies found that supplementation with BCAAs was able toreduce muscle soreness and improve muscle function following intense workouts. Another study conducted by Leeds Metropolitan University found that taking four grams of leucinedaily helped enhance strength in men during a 12-week resistance training program. Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation was metabolically safe for healthy older adults with moderate protein intake and did not decrease insulin sensitivity when used in combination with aerobic exercise. 4. Boost Mood Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood. Research indicates that an imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and help alleviate anxiety. 5. Promote Better Sleep In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and treat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle. A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep. 6. Boost Skin Health The skin is made up of fibrous proteins, including keratins, collagen and elastin. Because amino acids are the building blocks of these proteins, they play a role in skin health and appearance. Research published in Advances in Experimental Medicine and Biology indicates that amino acids are important nutrients required for wound healing promotion, repair of the damaged skin, protection against sunlight damage, maintenance of a healthy skin microbiome, acid-base balance and water retention in cellular layers. Food Sources The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet. Common proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids. For vegetarians, quinoa, buckwheat, and fermented soy foods like tempeh or natto are also considered complete proteins. Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs. Which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet: Meat: beef, lamb, venison, etc. Fish: salmon, tuna, mackerel, sardines, etc. Poultry: chicken, turkey, duck, etc. Eggs Dairy Products: milk, yogurt, cheese Fermented Soy: tempeh, natto, miso Legumes: lentils, beans, peas Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc. Nuts: almonds, walnuts, pistachios, etc. Seeds: chia seeds, pumpkin seeds, flaxseeds, etc. Amino Acid Supplements Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits. Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen and protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids. You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked...

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‘Women are Not Men with Breasts’: Why They Need a Hormone-Balancing Diet

AHA Publisher — Mon, 11 Oct 2021 07:00:36 +0000

Lorie Johnson via CBN News – Statistics show Americans are losing the battle with weight, with obesity becoming the second leading cause of preventable death. For many women, diets don’t seem to work. If you’re a woman who’s had trouble losing weight, you may have been following the wrong plan. Not Your Husband’s Diet Men and women have different hormonal panels. That could be a reason why women might have a harder time shedding extra pounds compared to their male counterparts. Gynecologist and best-selling women’s health author Dr. Sara Gottfried learned this lesson first hand. “I was trying the ketogenic diet with my husband,” she told CBN News, “He lost 20 pounds. I gained weight. And I hear that from so many of my patients and my followers and I think it’s important to realize the missing piece is hormones.” Dr. Gottfried says the root of the problem lies in the fact that most diets are designed by men, for men. In fact, only twenty percent of the studies on metabolism use female participants. “We know that most research is done on men. It’s assumed to apply to women,” she said, “And yet women are not men with breasts. We’ve got very different hormonal exposures, we’ve got very different hormonal balance, and so the way we eat really needs to be different.” Dr. Gottfried’s research on women and weight loss led her to develop a hormone balancing diet that she tried on herself. She finally ended up dropping the stubborn twenty pounds that she had wanted to shed for years. “This was what was missing for me when I was trying to lose that twenty pounds,” she explained, “No amount of exercise or dieting is going to work if your hormones are out of balance.” What Can I Eat? After Dr. Gottfried’s patients began losing weight on the hormone-balancing diet, she decided to share it with a broader audience of women, in her book, Women, Food and Hormones: A Four-Week Plan to Achieve Hormonal Balance, Lose Weight, and Feel Like Yourself Again. The book contains 50 recipes such as Fettuccine Alfredo and taco salad that are slightly modified from the traditional recipes but still qualify as comfort foods. “I’m a big fan of swaps, making sure you get the foods you love the most,” she said. She says her turmeric braised chicken is especially popular with the whole family. “That’s one of my favorites, for the kids and adults, especially husbands,” she said. “That’s almost like fried chicken.” She says the purpose of the diet is to balance a woman’s hormones which makes her feel great and leads to overall good health. She says the goal of any diet should be to feel your best. She says this diet achieves that, but as a wonderful side-effect, leads to weight loss. Phase One: Detox The hormone-balancing diet is called The Gottfried Protocol. It’s broken down into three main parts. The first section is detoxification, which Dr. Gottfried says is missing from most diets, particularly the ketogenic diet. “Detoxification includes eating cruciferous vegetables, the cabbage, the broccoli, the radishes the cauliflower,” she explained. Among other things, the detox phase primes the liver to work efficiently to process fats and other foods and beverages. Keto, with a Female Touch After the detox phase, The Gottfried Protocol involves eating mostly healthy fats. The wide variety of recipes help people who can get stumped trying to figure out what that means. “For breakfast, I’ve got an egg avocado bake,” she said. “So that’s an example of really healthy fat.” While the plan is similar to the keto diet, The Gottfried Protocol includes more carbohydrates because a diet that is too low in carbs can cause hormonal disturbances in women that can make them feel terrible and stay overweight. “It can trigger a stress response which raises cortisol which can block belly fat from being lost,” she said, “Number two, it can cause problems with serotonin, [which] makes it harder to sleep. And number three, it can raise your reverse T3, which can block thyroid function.” The diet calls for a moderate amount of protein, such as poultry and fish. While the diet allows only a small amount of sugar, there are certain recipes on that plan that are similar to our guilty pleasures. “So one of my favorites is this dark chocolate pudding. I absolutely love it,” she said, “I also have a dark chocolate coffee cake that I think is delicious. And there are certain breads as long as they’re baked a certain way that really allow you to get that pleasure without ruining your metabolic health.” Fasting is Key Unfortunately, eating carbohydrates can raise the hormone insulin, which can cause weight retention. So to keep insulin and other weight-related hormones such as leptin and ghrelin balanced, The Gottfried Protocol calls for a 14-hour overnight fast every night. “You’re doing most of it while you’re sleeping,” she explained, “I advise that you don’t eat for three hours before you go to bed. So for instance you might finish eating at 8:00 PM and then eat again the next day at 10:00 AM.” She said among other things, fasting like this re-sets a woman’s insulin levels and guards against insulin resistance, which can lead to diabetes and even some memory and thinking problems. While some women worry that fasting will cause them to feel too hungry, Dr. Gottfried explains that when a woman’s hormones are balanced, she typically loses the desire to eat all the time. To read the original article click here.

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