When should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex! #What is Group B?
Vitamin B Complex, also known as vitamin B group, includes eight water-soluble vitamins including vitamin B1<a href=https://medvoyage.tw/b%E7%BE%A4>b group recommendation</a>, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid) and B12. These vitamins work together to support the proper functioning of the body and are therefore often designed to... moreWhen should B group be taken? Nutritionists reveal the benefits, side effects and correct way to eat B complex! #What is Group B?
Vitamin B Complex, also known as vitamin B group, includes eight water-soluble vitamins including vitamin B1<a href=https://medvoyage.tw/b%E7%BE%A4>b group recommendation</a>, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid) and B12. These vitamins work together to support the proper functioning of the body and are therefore often designed together in supplements.
Vitamin B complex plays the role of "coenzyme" in the body, helping to convert nutrients in the diet into energy. If your daily diet is unbalanced, such as eating out too much and not taking in enough fruits and vegetables, no matter how much B complex you take, it will not be able to exert its effects and may even affect various physiological functions of the body. #B vitamins and their daily recommended intake
The eight vitamins in the B group have specific functions, but they need to work together to achieve the best effect. The lack of any one of them may affect the functions of the others. Therefore, comprehensive intake is recommended, whether through food or additional supplements.
**Function list of each member of Group B:**
- **Vitamin B1 (Thiamine Nitrate)**: Maintains energy metabolism, normal appetite, and helps the skin, heart and nervous system function normally.
- **Vitamin B2 (Riboflavin)**: Maintains skin health and energy metabolism.
- **Vitamin B3 (Nicotin)**: Promotes the health of the nervous system, mucous membranes and digestive system, and maintains energy metabolism.
- **Vitamin B5 (pantothenic acid)**: helps amino acid metabolism and body fat synthesis, and improves the health of skin and mucous membranes.
- **Vitamin B6 (pyridoxine hydrochloride)**: Promotes the health of the nervous system, helps convert tryptophan into nicotinic acid, and maintains normal amino acid metabolism.
- **Vitamin B7 (Biotin)**: Maintains energy and amino acid metabolism, helps the synthesis of fat and glycogen.
- **Vitamin B9 (Folic Acid)**: Helps fetal development and growth, and promotes red blood cell formation.
- **Vitamin B12 (Cyanocobalamin)**: Helps in the formation of red blood cells and improves the health of the nervous system.
**The daily recommended intake varies according to ethnic groups**:
| Category | Men | Women | Pregnant women | Breastfeeding women |
|------------|------|------|------|----------|
| Vitamin B1 | 1.2mg | 0.9mg | 1.1mg | 1.2mg |
| Vitamin B2 | 1.3mg | 1.0mg | 1.2mg | 1.4mg |
| Vitamin B3 | 16mg NE | 14mg NE | 16mg NE | 18mg NE |
| Vitamin B5 | 5mg | 5mg | 6mg | 7mg |
| Vitamin B6 | 1.3mg | 1.2mg | 1.9mg | 2.0mg |
| Vitamin B7 | 30μg | 30μg | 35μg | 35μg |
| Vitamin B9 | 400μg | 400μg | 600μg | 500μg |
| Vitamin B12 | 2.4μg | 2.4μg | 2.6μg | 2.8μg | #When should I eat Group B?
Because B group vitamins are water-soluble vitamins, they can be taken before or after meals. However, if your digestive tract is sensitive, it is recommended to take it after meals to avoid irritation.
Generally speaking, most people choose to take B complex during the day because it helps maintain a good spirit throughout the day. But if you choose to take it at night, that’s fine too. B6<a href=https://medvoyage.tw/b%E7%BE%A4>b group</a>, B9 (folic acid) and B12 in the B complex can promote the conversion of tryptophan into serotonin and melatonin, helping you fall asleep. However, if the dose is too high, it may make you too alert and affect your sleep. #Things to note when taking B complex
There are no special contraindications for B group and other nutrients and foods, but it should be avoided to be taken at the same time as coffee, tea, alcoholic beverages and drugs. The recommended interval is <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>b group recommendation</a> 1~2 hours. This is because coffee and tea have a diuretic effect and will speed up the excretion of B group; alcohol and certain drugs may interfere with their absorption. #Who needs to take B complex?
1. **High-pressure workers**: People who often work overtime and stay up late tend to consume more B complex. It is recommended to supplement to maintain energy metabolism.
2. **Students**: Those who are under great academic pressure and often stay up late to study can supplement B complex to maintain their spirits and concentration.
3. *<a href=https://healthpulse.tw/vitamin_b>Benefits of Vitamin B Complex</a>*People with an unbalanced diet**: People who are picky eaters or often eat out are recommended to take additional Vitamin B complex supplements.
4. **Vegetarians**: Vegans in particular are prone to B12 deficiency and it is recommended that they supplement it through health supplements.
5. **Silver generation**: As we age, our digestion and absorption abilities decline, so it is recommended that we supplement B complex to maintain health.
6. **Pregnant and lactating women**: Adequate B9 (folic acid) is needed to support fetal development. #Foods containing B complex
- **Vitamin B1**: Whole grains such as brown rice, oats and corn.
- **Vitamin B2**: Milk, dairy products, eggs, yeast.
- **Vitamin B3 (Nicotin)**: Peanuts, <a href=https://healthpulse.tw/vitamin_b>B group recommended</a> salmon, soybeans, pork liver.
- **Vitamin B5 (pantothenic acid)**: yeast, egg yolks, nuts, liver.
- **Vitamin B6**: Chicken, liver, salmon, nuts.
- **Vitamin B7 (Biotin)**: brown rice, yeast, meat, nuts.
- **Vitamin B9 (Folic Acid)**: Green leafy vegetables, bananas, citrus fruits.
- **Vitamin B12**: Mainly comes from animal foods such as meat, seafood, milk and dairy products. #Does eating too much B group have side effects?
Vitamin B complex is a highly safe nutrient. As long as it is taken according to the recommended dosage of the product and with an appropriate amount of water, there will usually be no side effects. However, if you have a sensitive digestive tract, it is recommended to take it after meals to reduce discomfort.
Some people may find that their urine turns yellow after taking B complex. This is actually due to the color of B2 (riboflavin). It is not a side effect but a normal phenomenon, indicating that your body is absorbing and eliminating excess vitamins. #How to choose the B complex that suits you?
1. Natural or synthetic? **
Natural or synthetic vitamins have similar chemical structures and can perform the same nutritional functions.
2. *<a href=https://lifenutrients.tw/vitamin_b>vitamin B group</a>*Choose long-acting or sustained-release types**:
- Long-acting type: Changes are made to the ingredients to make absorption more lasting.
- Sustained release: structural changes are made to make the release rate slower.
3. **Types and compound formula**:
It is recommended to choose a compound product containing multiple B vitamins to obtain more comprehensive health benefits.
4. **Third-party inspection**:
Ensure product safety and choose products with qualified inspection marks or documents.
Choosing the right B group product and supplementing it according to your needs and physical condition will help maintain the health and vitality of your body.
What is GABA? Do GABA sleep supplements really help? #What is GABA?
GABA (gamma-aminobutyric acid) is a neurotransmitter similar to amino acids, but it cannot form proteins or body tissues and organs. GABA is primarily active in the brain, helping to regulate mood and physiological responses. #What are the effects of GABA?
GABA in the brain has anti-depressant, relaxing and stress-relieving effects. However, the absorption and conversion rates of GABA are low when consumed directly, so the e... moreWhat is GABA? Do GABA sleep supplements really help? #What is GABA?
GABA (gamma-aminobutyric acid) is a neurotransmitter similar to amino acids, but it cannot form proteins or body tissues and organs. GABA is primarily active in the brain, helping to regulate mood and physiological responses. #What are the effects of GABA?
GABA in the brain has anti-depressant, relaxing and stress-relieving effects. However, the absorption and conversion rates of GABA are low when consumed directly, so the effect of supplementation through food is limited. #Two main sources of GABA
1. Animal GABA:
GABA in the human body is mainly concentrated in the central nervous system, such as the brain and spine. GABA and serotonin are both neurotransmitters. The maintenance of GABA in the body mainly depends on the intake of glutamate in protein foods, which is then converted into GABA in the body.
<a href=https://healthport.tw/gaba>GABA</a>; Generally speaking, there is no need to supplement glutamate specifically, because it accounts for about 20% of all proteins. You only need to consume protein foods in a balanced manner.
2. Plant-based GABA:
The seeds of some plants, such as brown rice, dark rice and purple rice, also contain GABA. However, the GABA content in these plants is low. In order to obtain higher concentrations of GABA, plant sources are often combined with microbial <a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>; fermentation technology. The main source of GABA health foods on the market is glutamate fermented by microorganisms. #GABA's three functions
1. **Anti-depression:** GABA can help suppress depression.
2. **Calm nerves<a href=https://medvoyage.tw/%CE%B3-%E6%B0%A8%E5%9F%BA%E4%B8%81%E9%85%B8>GABA</a>:** It can effectively calm the nerves and make people feel comfortable and relaxed.
3. **Stress Relief:** Helps reduce stress and improve overall mood and relaxation levels.
Studies have shown that when you enter deep sleep, the GABA content in the brain increases. Conversely, people with epilepsy, Parkinson's disease, ADHD, anxiety disorders, and depression have less stable GABA levels in their brains. #Is it necessary to buy GABA health food?
Since the ingredients of GABA health food come from glutamic acid produced by microbial fermentation, it is labeled as "glutamic acid fermentation product (containing GABA)", but the effect of direct consumption is not significant.
##Why is consuming GABA ineffective?
1. **Self-regulation:**
The body regulates the absorption and excretion of foreign nutrients. When the body detects that there is too much GABA, it will actively excrete it. In most cases, the GABA in a healthy person's body is naturally not easily changed.
2. Blood-brain barrier:
The blood-brain barrier is the biggest challenge for GABA health foods. There is a membrane between the central nervous system and the blood circulation system, called the blood-brain barrier. Except for oxygen, carbon dioxide and blood sugar, most substances cannot pass through, including GABA. Although GABA can be absorbed by the intestines, it cannot cross the blood-brain barrier and enter the brain to take effect.
GABA in the brain is mainly synthesized in the brain, so simply consuming GABA health foods is not enough to significantly increase GABA levels in the brain.
The conclusion is that in most cases, indirectly promoting GABA synthesis in the body through a balanced intake of protein foods is more effective than consuming special GABA health foods.
What are probiotics? When is the most effective time to eat? Benefits and side effects of probiotics
Probiotics are a type of active microorganisms that are beneficial to human health. Common types include lactic acid bacteria and Bifidobacterium. This article will explore the benefits, consumption methods, and possible side effects of probiotics to help everyone better understand how to take probiotics correctly.
What are probiotics?
Probiotics are active microorganisms that are beneficial t... moreWhat are probiotics? When is the most effective time to eat? Benefits and side effects of probiotics
Probiotics are a type of active microorganisms that are beneficial to human health. Common types include lactic acid bacteria and Bifidobacterium. This article will explore the benefits, consumption methods, and possible side effects of probiotics to help everyone better understand how to take probiotics correctly.
What are probiotics?
Probiotics are active microorganisms that are beneficial to the human body. Peng Delan, a nutritionist at Taipei Municipal Guandu Hospital, pointed out that probiotics can enter the intestines in a live state and improve the intestinal microbial environment. In addition, probiotics can maintain digestive health, enhance immunity, and prevent constipation and diarrhea. The Fengyuan Hospital of the Ministry of Health and Welfare also pointed out that probiotics can improve allergic reactions.
Common types of probiotics <a href=https://healthport.tw/mannose>cranberry probiotics</a> include Lactobacillus and Bifidobacterium. Lactobacillus produces lactic acid by metabolizing sugars, while Bifidobacterium not only produces lactic acid but can also synthesize B vitamins.
The difference between probiotics, lactic acid bacteria and enzymes
Probiotics, enzymes and lactic acid bacteria are all common ingredients in health foods. Enzymes, also known as enzymes, can help break down carbohydrates, fats and proteins in food, making them easier for the human body to absorb and use.
Lactic acid bacteria metabolize sugars to produce lactic acid, which lowers the pH value of the intestine and inhibits the growth of bad bacteria. Chang Gung Medical News pointed out that most probiotics are lactic acid bacteria, which can improve the ecology of intestinal flora and regulate the immune system.
The efficacy of probiotics
1. Maintain the balance of intestinal flora: Taking an appropriate amount of probiotics can compete with harmful bacteria for space and nutrients in the intestine, thereby inhibiting bad bacteria. Taiwan's major hospital health e-newsletter pointed out that drinking yogurt 2 to 3 times a week can supplement probiotics.
2. Improve constipation and diarrhea: Intestinal problems such as constipation and diarrhea are a problem for many people. Lin Mingshen, a pharmacist at the Department of Pharmacy of Far Eastern Memorial Hospital, pointed out that some probiotic strains have been proven to improve these symptoms. However, probiotics need to be taken long-term to solve intestinal problems. If acute symptoms occur, you should consult a doctor before deciding whether to take probiotics or other drugs.
3. Enhance immunity: Probiotics can form a protective barrier in the intestines to prevent the invasion of harmful bacteria. Since most of the body's immune cells are concentrated in the intestines, the effects of probiotics help regulate and enhance the immune system.
4. Prevent private part infection: Women are more likely to get private part infection when the weather is hot or the clothes are not breathable. Lin Ziyin, director of the Department of Obstetrics and Gynecology at the Women's and Children's Hospital of Taipei City, suggested that supplementing with probiotics can help reduce the chance of infection. At the same time, wearing breathable clothes and keeping the private parts dry are also essential measures.
Benefits of probiotics for babies
There are many probiotic products on the market designed specifically for babies and pregnant women. So can babies and pregnant women take probiotics?
1. Improve baby constipation: Probiotics can promote intestinal health, but if the baby has constipation problems, it still needs to be improved through dietary adjustments. Dr. Huang Yu-ning suggested that <a href=https://healthynature.tw/%E7%9B%8A%E7%94%9F%E8%8F%8C%E7%9A%84%E5%85%A8%E6%96%B9%E4%BD%8D%E7%9B%8A%E8%99%95>benefit of probiotics</a>, increasing the baby's dietary fiber intake is an effective way.
2. Reduce colic: Research by the American Academy of Pediatrics shows that probiotics can relieve your baby's colic, but there is no conclusive evidence to confirm this, so it should be used with caution.
3. Reduce the risk of allergies: A pediatric infectious disease physician at Mackay Children's Hospital explained that pregnant women taking probiotics can reduce the risk of atopic dermatitis in babies by about 20% to 30%, but it is difficult to prevent asthma or allergic rhinitis.
<a href=https://medvoyage.tw/%E8%94%93%E8%B6%8A%E8%8E%93%E6%8E%A8%E8%96%A6>Probiotics Benefits</a> Side Effects
Generally speaking, normal use of probiotics will not cause obvious side effects, but there are still some situations that need attention:
1. Indigestion: A small number of people may experience abdominal discomfort or bloating when taking probiotics because probiotics can stimulate gastrointestinal motility.
2. Allergic reaction: Some people may have an allergic reaction to certain probiotic strains, resulting in rashes or itching.
3. Drug resistance: Some probiotic species may promote the development of drug resistance, such as Enterococcus faecalis.
If you feel unwell while taking probiotics, you should stop taking it immediately and consult a doctor. Severely ill patients, immunocompromised children and children with short bowel disease are best to use probiotics under the guidance of a professional physician.
When is the most effective time to take probiotics? <a href=https://medvoyage.tw/%E8%94%93%E8%B6%8A%E8%8E%93%E6%8E%A8%E8%96%A6>When is the most effective time to take probiotics?
Probiotics should be taken 30 minutes before meals or with meals to help them be absorbed by the intestines. If probiotics are made with special technology and are resistant to gastric acid and bile, they can be taken at any time. Pregnant women can also start taking probiotics after 35 weeks of pregnancy, but they should choose products with simple ingredients.
Probiotics taboos
1. Avoid consuming it with high-temperature water: High-temperature water will kill probiotics. When taking it, the water temperature should be kept below 50 degrees Celsius. It is also not recommended to consume it with beverages such as coffee, milk, juice, and soda.
2. Avoid taking with antibiotics: Antibiotics should be taken at least 2 hours apart from probiotics, because antibiotics will kill all bacteria including probiotics.
3. Avoid fried foods and processed meats: These foods reduce the activity of probiotics.
<a href=https://healthpulse.tw/cranberry_recommendation>Probiotics Recommendation</a> How long should probiotics be taken?
The effectiveness of probiotics depends on personal health, the amount and strain of probiotics, and usually takes several weeks to several months to take effect. If probiotics are given to children, the recommended observation period is set at 2 months.
Cranberry_recommendation Probiotics Benefits Probiotics Selection Principles
1. Additive ingredients: Choose products that do not contain too many additives to avoid excessive sugar intake.
2. Number of probiotics: The best number of probiotics is 1 billion to 10 billion.
3. Probiotic strains: The number of strains that children should take should not exceed 4.
4. Strain number: Different strains have different functions, choose the strain that suits your needs.
Natural probiotics sources
Many foods are natural sources of probiotics. After fermentation, they are rich in probiotics, which help maintain intestinal health.
1. Miso: Made from soybeans, salt and rice koji, it contains probiotics and is rich in protein, minerals and vitamin E.
2. Kimchi: Rich in lactic acid bacteria, it helps digestion, but you need to pay attention to the sodium content.
3. Yogurt and yogurt: Made from cow's milk or raw milk fermented with lactic acid bacteria, but not recommended for children under 1 year old.
4. Natto: Made from fermented soybeans, it contains Bacillus natto, which helps maintain the balance of intestinal flora.
I hope the above information can help you have a more comprehensive understanding of the role of probiotics and how to take probiotics correctly.
Who is suitable for consuming Bitter Melon Peptide? Nutritionists analyze the efficacy, intake, and precautions for consumption
Bitter melon is a nutritious vegetable that can supplement many vitamins and minerals. Bitter melon contains a molecule called "bitter melon peptide", which has attracted a lot of attention in recent years. Research <a href=https://lifenutrients.tw/bittermelon>Benefits of Bitter Melon Peptide</a> shows that bitter melon peptide has the effect of stabilizing blood sugar... moreWho is suitable for consuming Bitter Melon Peptide? Nutritionists analyze the efficacy, intake, and precautions for consumption
Bitter melon is a nutritious vegetable that can supplement many vitamins and minerals. Bitter melon contains a molecule called "bitter melon peptide", which has attracted a lot of attention in recent years. Research <a href=https://lifenutrients.tw/bittermelon>Benefits of Bitter Melon Peptide</a> shows that bitter melon peptide has the effect of stabilizing blood sugar and promoting metabolism, but these health benefits cannot be fully achieved by eating bitter melon alone. Therefore, its effects can be enhanced by supplementing with health foods containing bitter melon peptides. Next, let’s learn what bitter melon peptide is and how to consume it.
What is bitter melon peptide? 】
Bitter melon contains an ingredient called "Polypeptide-p", which is a small molecule protein composed of a variety of amino acids. Its molecules are smaller than general proteins and are easier to be absorbed by the human body. Many studies have confirmed that bitter melon peptides have various health benefits.
[Effects of bitter melon peptide]
Bitter melon peptide has the following four main effects:
1. Adjust your physical condition
2. Promote metabolism
3. Regulate blood sugar
<a href=https://lifenutrients.tw/bittermelon>Bitter melon peptide recommendation</a> 4. Regulate blood lipids
[Recommended daily intake of <a href=https://healthhive.tw>Bitter melon peptide benefits</a>]
The generally recommended daily intake is 500 mg to 1000 mg. Since the content of each brand varies, it is recommended to refer to the instructions for use of the health food before consumption to ensure correct intake.
【Suggested way to eat】
It is recommended to take bitter melon peptide with cold boiled water 30 minutes before meals. Taking it on an empty stomach can help regulate blood sugar more effectively. It should be consumed continuously for at least 3 months and combined with a healthy diet to achieve the best results.
Maca's Benefits and Usage: A Magical Plant That Boosts Physical Strength
#<a href=https://medvoyage.tw/%E9%A6%AC%E5%8D%A1%E6%8E%A8%E8%96%A6>Black Maca</a>What is Maca? These nutrients you need to know
Maca, known as "Peruvian ginseng", mainly grows in the plateau areas of the Andes Mountains in South America. It can grow in harsh environments above 4,000 meters above sea level. Its toughness makes it a leader among health supplements.
Maca, a vegetable from the cruciferous family, is similar ... moreMaca's Benefits and Usage: A Magical Plant That Boosts Physical Strength
#<a href=https://medvoyage.tw/%E9%A6%AC%E5%8D%A1%E6%8E%A8%E8%96%A6>Black Maca</a>What is Maca? These nutrients you need to know
Maca, known as "Peruvian ginseng", mainly grows in the plateau areas of the Andes Mountains in South America. It can grow in harsh environments above 4,000 meters above sea level. Its toughness makes it a leader among health supplements.
Maca, a vegetable from the cruciferous family, is similar to mustard greens, broccoli and cabbage. Its roots are rich in nutrients and have been revered by local people for more than a thousand years. Because it contains 10.2% protein, 59% carbohydrates, 2.2% fatty acids, as well as rich minerals, vitamins, amino acids and a variety of active ingredients, it is widely used in modern health food and medicine. #Types of Maca: Black Maca, Red Maca, Yellow Maca
The types of maca are differentiated by color, including black maca, red maca and yellow maca. Among all kinds of health foods, the most common maca are mainly these three types, which are slightly different in color, shape, taste and nutritional content:
- **Black Maca**: Dark or purple, the rarest, richest in nutrients, often used to enhance male charm and happiness between partners.
- **Red Maca**: It is red or pink in color, rich in amino acids, minerals and vitamins, and is particularly suitable for making female health foods.
- **Yellow Maca**: Light yellow in color, commonly used in general health foods, can adjust physical fitness, enhance physical strength and energy. #Maca's five major <a href=https://healthynature.tw/%E7%91%AA%E5%8D%A1%E5%8A%9F%E6%95%88>Black Maca</a> benefits
When talking about the effects of maca, the first thing that comes to mind is related to male physical strength, which is mainly due to its unique macaene and macaamide. However, Maca has more benefits for the human body than these. Here are the five major effects of Maca:
1. **Regulate physiological functions**: Maca is rich in protein, minerals, vitamins and amino acids, and has a significant effect on daily physiological functions and physical adjustment.
2. **Enhance physical strength and vitality**: The nutrients in Maca can recharge the body and improve athletic performance, especially black Maca.
3. **Enhance charm and confidence**: Macaene and macaamide can effectively enhance the attractiveness and nighttime performance between partners and strengthen intimate relationships.
4. **Relieve depression*<a href=https://healthpulse.tw/maca_recommendation>Black Maca Recommendation PTT</a>*: Studies have shown that Maca can regulate the physiological functions of menopausal women and improve depressed mood.
5. **Maintain a healthy state**: Moderate consumption of maca can maintain skin and bone health and is a good partner for daily health care. #Not just for men: These groups are also suitable for <a href=https://medpanel.tw/maca>What is Maca</a> supplementation
Women can also supplement maca, especially red maca which is rich in iron and calcium, which is beneficial for beauty and red blood cell production. In addition, the following groups are also suitable for taking Maca:
- Those who want to improve their physical strength <a href=https://medvoyage.tw/%E9%A6%AC%E5%8D%A1%E6%8E%A8%E8%96%A6>Black Maca Recommendation</a>
- Performance enthusiasts
- Those who need to supplement their daily nutrition
- Those who want to improve their relationship #How to consume <a href=https://healthstream.tw/%e7%91%aa%e5%8d%a1>Maca recommendation</a> Maca?
Maca is a natural supplement, and the time and amount of consumption are relatively flexible, but you still need to pay attention to the moderation. The United States recommends that adults take 1500-3500 mg daily for 6 to 16 weeks. The time of consumption can be adjusted according to personal needs, but it is generally recommended to consume it during the day or after a meal to better absorb the nutrients. #Maca and other ingredients
Maca can be taken together with <a href=https://healthhive.tw/maca>Black Maca Recommended PTT</a> various ingredients to enhance the overall health care effect:
1. **Maca and zinc**: The two work together to enhance physical strength and male reproductive function.
2. **Maca and B complex**: Combined with improving physical strength and regulating physical fitness, it is extremely effective in maintaining health in a busy life.
3. **Maca and Epimedium**: The combination of the two can enhance male physical performance and maintain the relationship between husband and wife.
4. **Maca and Arginine**: Together they boost athletic performance and overall health. #Maca<a href=https://healthpulse.tw/maca>Maca</a>; card effect time
Maca is not an immediate supplement. It requires long-term and stable consumption. Usually, the effect will be obvious after 8 to 12 weeks. The specific time varies according to individual physical differences. #Precautions for eating maca
Although maca is considered a safe supplement, the following groups should consult a physician before taking it:
- Pregnant and breastfeeding mothers
- People taking anticoagulants
- Patients with thyroid disease
- Patients with serious or chronic diseases <a href=https://healthstream.tw/%e7%91%aa%e5%8d%a1>Maca</a>;
- Under 18 years old
Understand the multiple benefits of Maca and the correct way to consume it, and make this magical plant from the Andes a good choice for your daily health supplement!
What is Maca? A complete guide to the effects, applicable population and precautions of Maca
Maca, also known as maca, is known as the ginseng of Peru. It is a kind of tonic that is regarded as a precious holy product by the Incas and is widely praised around the world for its excellent health-enhancing effects. Unfortunately, the general public does not have a deep understanding of maca, and does not even know why they need to supplement maca. In addition, there are many maca products on the m... moreWhat is Maca? A complete guide to the effects, applicable population and precautions of Maca
Maca, also known as maca, is known as the ginseng of Peru. It is a kind of tonic that is regarded as a precious holy product by the Incas and is widely praised around the world for its excellent health-enhancing effects. Unfortunately, the general public does not have a deep understanding of maca, and does not even know why they need to supplement maca. In addition, there are many maca products on the market. How to choose the right one? Let us take a deeper look at the magic of Maca and embark on a magical journey!
What is Maca? What types are there?
Maca (Spanish: Maca, scientific name: Lepidium meyenii Walp.) is a cruciferous plant that grows in the extreme environment of the Peruvian Andes (4000-4500 meters above sea level), showing amazing adaptability. Therefore, Maca is regarded as a valuable food and medicinal plant, and its cultivation history is more than 2,000 years.
Maca is also known as Indian radish because its rhizome is shaped like radish. It can be eaten or used as feed. It is rich in nutrients, including 20 amino acids, 7 minerals and 8 vitamins, especially "macaene" and "macaamide", which are beneficial to improving energy and vitality, so it is known as "Peruvian ginseng".
Maca roots come in a variety of colors, including white, yellow, purple, and black. Each color represents different nutrients and concentrations. They all come from the same seeds, but vary due to sowing seasons and soil types. Regardless of the color, maca has the same rich nutritional value and benefits.
Maca supplements: three benefits
1. **Adjust your physical condition and maintain your health**
Maca is rich in protein, carbohydrates, dietary fiber and 20 kinds of amino acids, including branched-chain amino acids BCAA (skeletal muscle amino acids), as well as calcium, iron, copper, zinc and other minerals and various vitamins, which help regulate physiological functions.
2. **Enhance physical strength and vitality**
<a href=https://healthhive.tw/maca>Maca</a>; Maca contains glucosinolates, alkaloids, polyphenols and other ingredients, which help to enhance physical strength and endurance, thus achieving the effect of strengthening the body and maintaining health.
3. **Improve personal charm**
Maca root contains unique macaene and macaamide, which are generally believed to stimulate personal charm and enhance self-confidence. In addition, the rich nourishing ingredients of Maca are also seen as a key factor in improving relationships.
Maca's recommended ingredients
Maca is often used in combination with other nutrients to produce a synergistic effect and enhance overall health. Common ingredients include:
- **L-Arginine**
Covering a variety of health benefits, moderation is very important, and Maca should be consumed with caution to avoid overdose.
- **Maca Zinc**
An important mineral that contributes to energy metabolism, protein and nucleic acid metabolism, and growth and development.
- **Other nutrients**
Such as B vitamins, antioxidants and other minerals, can provide comprehensive nutritional support.
<a href=https://lifenutrients.tw>Maca</a>; Maca Supplement Guide: Suggested Dosages and Precautions
Maca has been found to be safe in clinical studies, but moderation is key. People with special medical conditions or taking special medications should consult a doctor before consumption.
#<a href=https://healthpulse.tw/maca>马卡</a>People who should avoid consuming maca:
- **Infants**
Its diet needs to be considered carefully and it is recommended to avoid consumption.
- **Maca for pregnant and breastfeeding women**
Currently, research is limited and it is recommended to avoid consumption.
- **Patients with special physical conditions or chronic diseases**
Maca should be carefully evaluated and consulted with a doctor. #Recommended <a href=https://lifenutrients.tw>Maca</a>; intake
The general recommended daily intake of <a href=https://healthy-nature.tw/%E7%91%AA%E5%8D%A1%E7%9A%84%E5%8A%9F%E6%95%88>Maca</a>; is 500-3000 mg. When purchasing maca products, you should pay attention to the packaging label and follow the recommended dosage.
Recommended groups for maca supplementation
- **Strengthen the physical strength group**
Suitable for fitness enthusiasts and athletes to improve sports performance and recovery ability.
- **Those who enhance personal charm**
Improve your confidence and attractiveness, and perform better at work and in social situations.
- **Busy people**
Helps you focus on handling affairs for a long time and rekindle your energy to meet challenges.
- **Mature age maintenance group**
Provides rich nutrition, helps regulate physiological functions <a href=https://healthynature.tw/%E7%91%AA%E5%8D%A1%E5%8A%9F%E6%95%88>Maca</a>;, and maintains vitality and health.
- **Those who pursue a healthy lifestyle**
<a href=https://nutrifront.tw/maca_recommendation>Maca</a>; provides a variety of nutrients to maintain good health.
Do women need to supplement maca?
Not only men need Maca, women can also benefit from it. However, for pregnant and breastfeeding women, there is currently limited research, and it is recommended to avoid consumption in these cases and consult a doctor or professional <a href=https://lifenutrients.tw/maca>maca</a>; medical expert first.
Hopefully this article has helped you better understand maca and properly use this amazing plant to enhance your health.
The four major benefits of lutein and a selection guide, along with side effects and precautions for consumption!
What is Lutein?
Lutein is a natural plant ingredient and one of the carotenoids. It is mainly found in green vegetables such as spinach, asparagus and green lettuce leaves. Its most important function is to resist light pollution and protect eye health.
Since the human body cannot synthesize lutein on its own, nor can it be converted from other substances, it must be supplemented ... moreThe four major benefits of lutein and a selection guide, along with side effects and precautions for consumption!
What is Lutein?
Lutein is a natural plant ingredient and one of the carotenoids. It is mainly found in green vegetables such as spinach, asparagus and green lettuce leaves. Its most important function is to resist light pollution and protect eye health.
Since the human body cannot synthesize lutein on its own, nor can it be converted from other substances, it must be supplemented through diet.
Free Lutein vs. Esterified Lutein: Which is Better?
Lutein is divided into two types: free type and esterified type. Free lutein undergoes a saponification process to remove fatty acids, has a smaller molecular weight, and is easier for the human body to absorb; while esterified lutein contains fatty acids and has a larger molecular weight, so it needs to be ingested with oils and fats and broken down by digestive enzymes before it can be absorbed. It is recommended to choose free lutein first.
Natural Foods Containing Lutein
Lutein cannot be synthesized by the human body and must be obtained from the diet. Natural foods high in lutein include dark green vegetables and orange-yellow plants such as asparagus, spinach, kale, broccoli, corn, pumpkin, carrots and egg yolks.
| Food | Lutein and Zeaxanthin (mg/100g) |
| --- | --- |
<a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>When to eat lutein</a> | Kale | 18 |
| Spinach | 11 |
| Chinese kale | 10 |
| Coriander | 5.5 |
| Pea | 2.5 |
| Romaine Lettuce | 2.3 |
| Edamame | 1.6 |
| Brussels Sprouts | 1.5 |
| Cauliflower | 1 |
| Pumpkin | 1 |
The 4 major benefits of lutein
1. **Improve vision protection**: Helps protect eyes from damage by harmful light.
2. **Maintain radiance**: Helps maintain eye brightness and clarity.
3. **Regulate physiological functions**: Participates in multiple physiological processes and is beneficial to multiple parts of the body.
4. **Beauty and beauty**: It also has a positive impact on skin health.
I would like to remind everyone that lutein <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>lutein effects</a> may not have a direct therapeutic effect on certain eye diseases such as floaters, cataracts, and myopia.
3 major side effects of lutein
1. **Yellowing of the skin and whites of the eyes**: Excessive intake may cause yellowing of the skin and whites of the eyes.
2. **Gastrointestinal discomfort**: Excessive intake at one time may cause gastrointestinal discomfort.
3. **Generally speaking, reasonable intake is harmless**: The U.S. Food and Drug Administration (FDA) and the World Health Organization Expert Committee on Food Additives (JECFA) believe that it is safe to consume lutein within a reasonable range.
Taboos on the use of lutein
Excessive consumption (<a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>Lutein recommended daily> 30mg) can cause side effects. Especially for esterified lutein, it needs to be eaten with oil and avoid excessive dietary fiber to avoid affecting absorption. In addition, the use of drugs that inhibit lipase activity (such as orlistat) will also reduce its absorption.
Can lutein and beta-carotene be supplemented together?
They can be eaten together, as the amount of lutein and beta-carotene in natural fruits and vegetables is not enough to cause competition for absorption. If you need a large amount of supplementation, it is recommended to consult a professional physician first and take <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>lutein</a>; at different times.
Four Selection Principles for Lutein
1. **Choose free lutein**: Free lutein is easier to be absorbed by the human body.
2. **Meet the best golden ratio**: Choose a product with a dosage of 6-10mg and a lutein to zeaxanthin ratio of 10:2.
3. **International raw material manufacturers or third-party inspection**: Choose products that have been strictly inspected such as FloraGLO free lutein and ZeaONE zeaxanthin.
4. **Select compound ingredients according to personal needs**: Choose different compound ingredients according to different needs to achieve the best maintenance effect.
I hope this introduction to lutein can help you <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>lutein</a>; better understand how to choose and use lutein, making your health care easier and more effective.
What is Lutein? Analysis of 3 major benefits, intake amount and lutein foods
What is Lutein used for? In addition to the significant eye protection effect, it can also improve sleep quality. At the same time, you may ask, what is the difference between lutein and astaxanthin? How much lutein should I take? Excessive supplementation can have two major side effects that are worth noting. How to choose lutein products <a href=https://healthport.tw>Lutein recommendation</a>? This article will answe... moreWhat is Lutein? Analysis of 3 major benefits, intake amount and lutein foods
What is Lutein used for? In addition to the significant eye protection effect, it can also improve sleep quality. At the same time, you may ask, what is the difference between lutein and astaxanthin? How much lutein should I take? Excessive supplementation can have two major side effects that are worth noting. How to choose lutein products <a href=https://healthport.tw>Lutein recommendation</a>? This article will answer these questions and introduce the two major types of lutein and additional ingredients.
<a href=https://healthport.tw>Efficacy of Lutein</a>What is Lutein? What are its benefits?
Lutein is a fat-soluble carotenoid and an important component of the macula of the retina. It has antioxidant and free radical inhibiting effects, and can filter the blue light emitted by the screen, reducing the risk of eye damage. There are three main effects:
1. **Prevent macular degeneration**: Lutein is a key component of the retina and macula. Proper supplementation can effectively prevent vision degeneration.
2. **Reduce the risk of cataracts**: Although the occurrence of cataracts is related to age, diabetes, smoking, high myopia and sun exposure, lutein can reduce the risk of eye aging.
3. **Improve sleep quality**: Studies have shown that taking lutein can help improve sleep quality.
<a href=https://healthport.tw>Lutein recommendation</a> Daily recommended intake of lutein
According to the recommendations of the Ministry of Health and Welfare, the average adult should consume 6 to 10 mg of lutein per day, and should not exceed 30 mg. In order to be effective, it should be taken continuously for 3 to 6 months. Excessive intake of lutein has no benefits and may even cause yellowing of the skin. High doses of lutein are best taken with a doctor's evaluation and prescription.
<a href=https://healthport.tw>Lutein</a>Which foods contain lutein?
You can get rich lutein through your daily diet. The following foods are recommended by the Mayo Clinic in the United States:
- **Vegetables**: Kale, peppers, broccoli, sweet potatoes, spinach, peas, squash, and carrots.
<a href=https://lifenutrients.tw/lutein>When to eat lutein</a>- **Fruits**: peaches, blueberries, oranges, tangerines, mangoes, tomatoes, papayas, cantaloupes and grapefruits.
- **Others**: eggs, corn.
What is the difference between lutein and shrimp xanthophyll?
Lutein and astaxanthin are both protectors of the eyes, but they have different effects. Lutein acts like sunglasses, blocking external influences such as blue light, while astaxanthin acts like a tap, helping to relieve dry and tired eyes.
<a href=https://lifenutrients.tw/lutein>Lutein recommendation</a> - **Lutein**: Found in a variety of vegetables and fruits, it accumulates in the macula to provide continuous protection.
- **Astaxanthin**: Extracted from the plant "Haematococcus pluvialis", it has high antioxidant properties and will not accumulate in the body, but can quickly and significantly improve eye fatigue.
<a href=https://healthport.tw>When to take lutein</a> How to choose lutein products?
Lutein products are mainly divided into two categories: free lutein and esterified lutein.
- **Free Lutein**: smaller molecular weight and higher absorption rate. It is usually made by extracting marigolds and then saponifying them.
- **Esterified lutein**: It needs intestinal enzymes to break down lutein before it can be absorbed. For middle-aged and elderly people with poor digestive tract or kidney disease, absorption will be a bit burdensome.
What are the side effects of Lutein?
Appropriate <a href=https://healthport.tw>Efficacy of Lutein</a> Lutein supplementation is safe, but excessive intake may have side effects:
- **Liver Burden**: Lutein is a fat-soluble nutrient and excessive intake may cause stress on the liver.
- **Yellowing of the skin**: Excessive intake can cause skin pigmentation and yellowing of the skin. However, this symptom will improve after stopping taking lutein.
Can pregnant women and young children take lutein?
Lutein is one of the vitamins suitable for supplementation during pregnancy. During pregnancy, you need to take in a comprehensive range of nutrients including vitamin B, vitamin C, vitamin D, protein, folic acid, iron and iodine. The human body cannot synthesize lutein on its own, so it needs to rely on diet or nutritional supplements. During pregnancy, lutein also helps the fetus's eye development. A lack of lutein may affect the vision, mental state and memory of pregnant women.
What are the benefits of zeaxanthin and marigold in lutein supplements?
Lutein supplements on the market often contain zeaxanthin and goldenseal flower extract:
- **Corn <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>When to eat lutein</a>**: Its composition is similar to lutein, and it is also an effective antioxidant eye protection ingredient. Many fruits and vegetables contain lutein. The ideal intake ratio is 10:2 for lutein and zeaxanthin.
- **Calendula**: Rich in vitamin A, minerals and carotenoids, it has multiple effects such as anti-inflammatory, calming and moisturizing. Its extract contains a large amount of lutein.
Can lutein be taken together with B complex and fish oil?
Lutein, fish oil and B complex are common health supplements that can be taken at the same time:
- <a href=https://healthport.tw>When to take lutein</a>**Lutein and fish oil**: Both are fat-soluble nutrients, especially suitable for taking at the same time after meals, which have a complementary effect.
- **Lutein and B complex**: They will not affect each other and can be consumed at the same time. However, you should pay attention to whether beta-carotene is added to the B complex. If so, it is recommended to consume it in separate meals to avoid overlapping absorption pathways.
Consumers can rest assured that these nutrients <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>lutein recommendation</a> do not compete for absorption, according to the FDA.
These are the detailed information about lutein. Through it, you can have a clearer understanding and take this important nutrient more reasonably.
The effects and benefits of fish oil and the best time to consume it #What is fish oil?
Fish oil is the oil extracted from fish, mainly containing Omega-3 and polyunsaturated fatty acids.
Omega-3 is a key component in maintaining cell membrane structure and is involved in many reactions in the body. It is related to anti-inflammation, anti-coagulation, regulation of lipid metabolism, glucose tolerance and central nervous system function. It mainly contains the following three <a href=https://... moreThe effects and benefits of fish oil and the best time to consume it #What is fish oil?
Fish oil is the oil extracted from fish, mainly containing Omega-3 and polyunsaturated fatty acids.
Omega-3 is a key component in maintaining cell membrane structure and is involved in many reactions in the body. It is related to anti-inflammation, anti-coagulation, regulation of lipid metabolism, glucose tolerance and central nervous system function. It mainly contains the following three <a href=https://medvoyage.tw>fish oil recommendation</a> ingredients:
- **ALA (α-linolenic acid)**: It is an essential fatty acid that cannot be synthesized by the human body and must be ingested through vegetable oils, seeds or health foods.
- **EPA (eicosapentaenoic acid)**: <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a> The human body cannot synthesize it on its own. It can be converted from ALA or obtained directly from seafood and health foods.
- **DHA (Docosahexaenoic acid)**: It cannot be synthesized by the human body. It can be converted from ALA or EPA or ingested from seafood and health foods. #Fish oil benefits
There is a lot of discussion in the medical community about the health benefits of fish oil. However, studies have shown that Omega-3 (including EPA and DHA) has a positive effect on maintaining health, including:
- **Promote cardiovascular health**: anti-inflammatory, anti-coagulation, lowers triglycerides and regulates blood pressure.
- **Improve eye health**: Reduce eye inflammation, promote tear secretion, and stimulate nerve regeneration.
- **Helps infant and toddler development**: Promotes brain and vision development, strengthens the immune system.
- **Prevent mild Alzheimer's disease**: Improve cognitive function, reduce symptoms and help patients regulate their weight. #The best time and method to take fish oil
Fish oil is a fat-soluble nutrient. Eating it with oily foods can increase its absorption rate. It is recommended to take it after meals, especially with meals with high fat content such as lunch or dinner. #How to choose high-quality fish oil?
##1. How to choose deep sea fish oil?
Deep-sea fish such as salmon, mackerel, and saury are rich in oil and Omega-3, so many fish oil products come from these fish. However, most deep-sea fish may contain high levels of heavy metals (such as mercury). The following two points should be considered when purchasing:
- **Whether it comes from pure fisheries**: Such as Norway or Alaska, which have less human activities, low heavy metal pollution, and no nuclear pollution.
- **Whether the product has passed international standards and various tests**: It must be marked as coming from pure waters, and provide reports of various safety inspections and international certifications.
##2. Choice of high concentration fish oil
High concentration, unit or content generally refers to the amount of Omega-3 in each serving of fish oil. The calculation method of each brand may be different. In order to improve the convenience of taking, some brands make fish oil into smaller capsules, and sometimes you need to take multiple capsules to reach the labeled amount.
Generally, the higher the concentration of fish oil, the more omega-3 it contains. However, according to the guidelines of the Ministry of Health and Welfare, the total daily intake of EPA and DH<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>when to take fish oil</a> for healthy adults should not exceed 2 grams, and those with special needs should not exceed 5 grams.
When purchasing, you should read the concentration label of the product carefully to avoid buying products that do not match the effects of <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Benefits of Deep Sea Fish Oil</a>. The formula for calculating concentration is:
\[ \text{Omega-3 content (EPA + DHA) / total weight of each serving of fish oil (excluding capsule weight)} \]
It should be noted that some products are mixed with other Omega-3 (such as ALA), resulting in the sum of EPA+DHA not being equal to the total amount of Omega-3.
##3. Three types of fish oil <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a>
Fish oil can be divided into the following three types according to the extraction method:
- **TG fish oil (triglyceride type)**
- The most traditional way of extracting fish oil
- Concentration about 30~50%
- Less processing, high absorption rate, cheaper price
- **EE type fish oil (esterified fish oil)**
- Increase the concentration through esterification technology
- Concentration is about 50~70%
- The absorption rate is low, and the price is between TG and rTG
- **rTG fish oil (re-esterified triglyceride type)**
- Advanced technology can restore EE type fish oil to TG type
- Concentration above 80%
- Retains natural form, high absorption rate, highest price
When choosing a fish oil product, decide on the most appropriate type of fish oil based on your personal needs and budget.
