When it comes to getting the right nutrients your family needs to stay healthy, the standard American diet leaves a lot to be desired. This is why many people take some form of multivitamin supplements. Multivitamin supplements can help fill in the nutritional gaps so you get enough of the vitamins and minerals you need.
But with the overwhelming number of supplements on the market today, choosing the right multivitamin can be tricky. This blog post will explore the basics of multivitamin supplements and what to look for as you search for the right multivitamin. Read on to learn all you need to know about how to choose a multivitamin.
A multivitamin is a group of vitamins and minerals that work together to support your body’s nutritional needs.
Though you only need small quantities of them, vitamins and minerals play important roles in the body. These nutrients are needed from prenatal life to adulthood. Lacking vitamins and minerals at any stage of life can result in poor health or development.
Multivitamins are usually sold in pill, gummy, or chewable form and often taken alongside a meal. Multivitamins aren’t meant to replace food. Rather, they are supposed to complement the nutritional value of food.
The key nutrients contained in multivitamins are:
Multivitamins may also contain essential minerals, such as:
These nutrients are available in several foods that make up a healthy diet. But even if you’re already getting these nutrients from food, you’ll still benefit from taking multivitamin supplements. Before we get into how to choose a multivitamin, let’s look at why you might need a multivitamin in the first place.
Sticking to a healthy diet is the best way to get all the nutrients you and your family need. However, there are many reasons why your diet may fall short on nutrition.
For one, the typical Western diet is rich in calories, proteins, and fat but deficient in important sources of vitamins such as fruits, vegetables, and whole grains. Micronutrient deficiency is a common problem that affects a huge part of the population in the U.S. and increases their risk of developing serious health conditions.
Even with a balanced diet, kids tend to be picky eaters, so they may not get enough micronutrients from their meals. Plus, modern agricultural methods have stripped increasing amounts of nutrients from the soil, leading to fewer nutrients in the food they do eat. In addition, their guts may not be mature enough to absorb and process the nutrients.
Pregnant women and older adults also have special considerations to take into account. Pregnant women need more vitamins and minerals, including folic acid and vitamin D, to support the developing baby. Older adults may have problems with digestion and absorption of nutrients.
You don’t want to take chances with your family’s health and well-being. Deficiencies in some micronutrients may have lifelong effects, such as birth defects resulting from a lack of folic acid during pregnancy.
That’s where multivitamin supplements come in. Multivitamins provide the essential vitamins and minerals the body needs to function well. Instead of second-guessing whether or not your family is meeting their daily requirements of these nutrients, multivitamins help you make sure everyone is getting what they need.
Now you know why multivitamins are important, but do you understand how to choose a multivitamin supplement that’s best for your needs? If you know what to consider, you can make the right choice for yourself and your family.
Choosing the right multivitamin can be tricky, especially if you don’t know what you’re looking for. It’s easy to fall for supplements that are affordable, colorful, or aggressively advertised.
However, not all multivitamins are created equal. Taking into account your individual needs, age, gender, quality demands, and other factors may help you choose one product over another.
Here are some things you should look for in a multivitamin supplement:
When scouting for the best multivitamin, always check the labels to ensure that the product contains a good number of essential vitamins. The thirteen essential vitamins are A, C, D, E, K, and B vitamins. These nutrients pack all the important health benefits you’ll need.
Apart from vitamins, mineral supplements are also important. You may want to consider a multivitamin that contains major minerals such as calcium, magnesium, zinc, iodine, copper, selenium, and others.
High-quality multivitamins are usually from organic, whole-food ingredients, since natural vitamins have been shown to have higher absorption vs. synthetic vitamins. In addition, quality supplements don’t contain added contaminants such as metals or toxins.
A good quality multivitamin guarantees your safety. Taking supplements with unnatural additives could increase your chances of experiencing side effects.
The amount of daily multivitamin supplement you need is estimated in the Recommended Daily Allowance (RDA). RDA varies for different age groups, genders, and special conditions, like pregnancy.
Be sure you know the dosage of daily multivitamins that each member of your family needs and look for products that match their RDAs. It might seem like too much of a vitamin or mineral can’t be a bad thing, but supplement overdoses can result in serious side effects. Gastrointestinal issues or dangerous drops in blood pressure are among the risks of exceeding RDA.
The FDA regulates dietary supplements differently from food and other drugs. Unfortunately, this makes it easy for manufacturers to get away with making false claims about their products.
Where does that leave you?
You might unknowingly purchase poor-quality products that don’t meet required safety standards. To choose the right multivitamin supplement, buy from a brand that you trust, and look for those that perform third-party testing and/or have third-party GMP certifications.
The USP Dietary Supplement Verification Program is a popular regulatory oversight system that was created by the pharmaceutical industry. The program conducts rigorous auditing and testing to ensure that products meet science-based quality standards. As such, products that bear the USP Verification Mark have that extra layer of quality control and safety.
However, these products are almost always synthetically manufactured vitamins, produced by large brands only. Therefore these products don’t typically contain innovative natural ingredients.
Note: Before using any supplements, consult your healthcare provider or dietitian for medical advice, especially on the correct dosage to use.
Now that you know how to choose the right multivitamin, your next challenge is finding a product that matches your specifications and meets your standards. Fortunately, you don't have to look any further. Llama Naturals has you covered.
Llama Naturals Whole Fruit Multivitamin Gummies for kids and adults check all the boxes. Our plant-based multivitamin gummies are made from real fruits and vegetables, with no added sugar, no preservatives, and no artificial sweeteners, colors, or flavors.
Our gummies are a rich source of 13 essential vitamins, including vitamins B6, B1, B2, B12, vitamin A, vitamin C, vitamin D, biotin, folate, niacin, pantothenic acid, and other healthy nutrients you and your child need.
Even with no added sugar, Llama Naturals gummies taste great; your kids will love them and so will you. It’s never been easier to find a multivitamin that’s both healthy and delicious.
Llama Naturals is a plant-based nutrition brand that has created the World’s First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten-Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that you and the family will love.
]]>Elderberry is a traditional folk remedy that’s been used for centuries as an immune-boosting and antiviral supplement, and as a treatment for the common cold. It has antiviral and anti-inflammatory properties, protects against heart disease, and supports digestive health.
With all these benefits, you may be wondering, “Can you take elderberry daily?”
Let’s explore what elderberry is and its many benefits. We’ll also look at how to make sure you get your daily dose of elderberry safely and effectively.
Elderberry is extracted from elderberry fruit. The black elderberry plant, or Sambucus nigra, most commonly produces dark blue, purple, or black berries that are packed with immune-boosting vitamins, like vitamin A and vitamin C.
You probably want to avoid eating raw elderberries straight from a black elder tree, as they can be poisonous, but once the raw berries are processed, they’re perfectly safe. In fact, they’re extremely good for you, which is why you’ll find elderberry in many dietary supplements. Can you take elderberry daily as a supplement? Yes — in fact, we recommend it.
Other popular elderberry products include elderflower or elderberry juice, wine, tea, and jam, all of which are delicious — although they may also contain added sugar, which detracts somewhat from their healthy properties. You’ll also find elderberry in certain body care products, like creams and lotions.
There are centuries of anecdotal evidence to support the many health benefits of elderberry, especially when it comes to the immune system. That’s now being backed up by ongoing scientific research into the effects of elderberry. More research is needed, but this is what we know for sure:
Can you take elderberry daily? There are some circumstances in which the answer may be “it depends.”
As we’ve mentioned, raw elderberries are toxic — and so are the bark, seeds, and leaves of the tree. If you eat them, you may end up with unpleasant side effects like nausea, vomiting, and/or diarrhea, or even dizziness or numbness. You may also experience similar gastric effects if you take too much of an elderberry dietary supplement.
There’s no standard dose of elderberry since it depends on the form in which you take it. For example, the concentration of active compounds in syrup is different from that in juice. So make sure you read the dosage instructions carefully. If you follow those instructions and are taking a reputable brand, elderberry is likely to be perfectly safe under normal conditions.
There are some important exceptions though:
If you feel like your family’s health could do with a boost, it’s worth considering elderberry supplements.
Can you take elderberry daily? As we’ve seen, most people can (with some exceptions), and you have a wide range of options to choose from. This ranges from elderberry extract, elderberry tinctures, or elderberry syrup, which are great for younger kids, to elderberry gummies, capsules, and lozenges for slightly older kids and adults.
Elderberry dietary supplements also often contain other immune-boosting ingredients too, like zinc and/or vitamin C.
Some elderberry supplements are formulated for kids while others are for adults — and it’s important to know that there’s a difference. Because of their smaller, still-developing bodies, kids need a lower daily dose than adults. Always read the label to check who the supplement is for and what the correct dosage is.
There are homemade elderberry remedies available, but you should exercise extreme caution with those. Without proper regulation, you can’t be sure how they’ve been made, what their concentration is, or if they’re safe for your child.
And while we’re on the subject of regulation, be aware that dietary supplements are regulated differently than food and drugs by the U.S. Food and Drug Administration (FDA). Protect your child’s health by making sure you buy a reputable brand that follows good manufacturing practices, and that the product has been independently tested.
When you’re wondering if you can take elderberry daily, quality matters. You want all the nutrients — without the sugar, preservatives, and other artificial nasties found in many dietary supplements.
Look out for top-quality supplements, like Llama Naturals Whole Fruit Elderberry Gummies. They contain elderberry extract plus vitamin C, zinc chelate, and beta glucan for an extra dose of immune support. Llama Naturals Elderberry Gummies for Kids are specially formulated for little bodies, while the adult gummies give your body all the support it needs.
Llama Naturals gummies are made from real fruit, simmered slowly to preserve all the goodness. They’re free of sugar and artificial sweeteners, preservatives, colors, and flavors. You’ll also find no gelatin, gluten, or other common allergens in these little bundles of health.
It seems that elderberry is effective both as a preventative measure and as a treatment for illness. It supports the immune and digestive systems and is a powerful antiviral agent. And if taken correctly, it has very few side effects.
So the answer to the question “can you take elderberry daily?” is definitely “yes” — as long as you do it correctly, you’re generally in good health, and you check with your healthcare provider if you have any questions or concerns.
Just make sure you buy a high-quality brand you can rely on to support your health and that of your child. You might just save yourself from some sick days this year.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>Pregnancy often comes with new health concerns. One of the most pressing issues pregnant women worry about is their nutrition. As an expecting mother, your body needs more nutrients to support the baby’s development and your own health.
There’s a lot of controversy around important micronutrients such as vitamin C while pregnant. If you’re pregnant or planning to get pregnant, you need to know a few things about vitamin C during pregnancy. In this article, we’ll look into the role of vitamin C while pregnant, how much you need, and how to ensure you get enough of this nutrient. Let’s dive in.
Vitamin C, or ascorbic acid, is a water-soluble vitamin your body needs in small amounts to maintain good health. Vitamin C is an essential nutrient, meaning the body can’t synthesize enough of it so it must be obtained from the diet.
Because it's water-soluble, vitamin C can’t be stored by the body since it’s easily lost in the urine. You need to regularly replenish vitamin C to prevent deficiencies of the nutrient.
Let’s begin by mentioning that you need vitamin C through all the stages of life. However, your body’s vitamin C requirement is especially high during pregnancy. Vitamin C is a vital nutrient both you and your developing baby need to be healthy.
The health benefits of Vitamin C include:
Every pregnant woman dreads getting ill during pregnancy due to possible undesirable effects on the pregnancy. For you to have a healthy pregnancy, you need a healthy immune system to fight germs that cause infections.
Vitamin C is one of the most important nutrients that boost your immunity. A strong immune system will not only help you fight illnesses but it’ll also reduce the intensity and shorten the duration of an illness.
Vitamin C enhances the absorption of iron, a mineral that’s required to make red blood cells. Red blood cells are the means through which oxygen is transported around the body.
Both mom and baby must have enough red blood cells during pregnancy. Anemia, or lack of enough red blood cells, can result in poor pregnancy outcomes such as preterm labor.
As a rule of thumb, healthcare professionals recommend taking both iron and folic acid supplements during pregnancy. It’s advisable to take these supplements with a source of vitamin C, such as orange juice, to boost the absorption of iron.
Vitamin C plays a role in the formation of collagen, a structural protein that is a component of bones, ligaments, tendons, and the skin.
By promoting collagen formation, Vitamin C supports the growth and development of your baby. Pregnant women who have low levels of vitamin C are more likely to have babies with low birth weight.
Ensure you also get enough calcium and vitamin D to strengthen your baby’s bones.
Collagen is also required for tissue repair and wound healing. Labor usually causes a lot of tissue destruction.
Having enough vitamin C can facilitate these processes. Poor wound healing is one of the signs of vitamin C deficiency.
Gestational diabetes refers to a type of diabetes that occurs during pregnancy in previously non-diabetic women.
Research shows that vitamin C consumption can independently lower the risk of gestational diabetes. Vitamin C is a powerful antioxidant. It reduces the effect of toxic oxygen species, which are thought to contribute to gestational diabetes.
Because it’s an antioxidant, vitamin C can also help you have a healthy skin.
The amount of vitamin C your body needs per day increases by up to 67% during pregnancy. The daily requirement for vitamin C during pregnancy is estimated by the Recommended Dietary Allowance (RDA).
The RDA gives an average intake, which is enough to meet your daily requirements. According to the National Institutes of Health, the RDAs for vitamin C during pregnancy are:
If your vitamin C intake is lower than the RDA, you risk suffering from the effects of vitamin C deficiency. However, if you know where to get this nutrient, this is a problem you won’t encounter. Let’s take a look at the sources of vitamin C.
Like many other nutrients, a balanced diet is the best and most important source of vitamin C. A balanced diet gives you other nutrients like fiber and phytonutrients, which have even more health benefits.
Under normal circumstances, consuming adequate vitamin C-rich foods is enough to help you meet your RDA. Luckily, you have a lot of options. Whenever vitamin C is mentioned, you’ll most likely think of citrus fruits such as oranges and lemons. But vitamin C is widely available in many other foods, giving you a wide array of options.
The food sources of vitamin C include:
One thing to keep in mind is that vitamin C in food is destroyed by excessive heat or overcooking. For this reason, always try to consume some of your vitamin C raw.
When it comes to taking care of your health, pregnancy is the time you don’t want to leave anything to chance. There are a lot of prenatal vitamin supplements on the market to help pregnant women meet their nutritional needs.
You might be wondering, is vitamin C safe during pregnancy, and is it necessary to take vitamin C while pregnant?
Vitamin C supplementation during pregnancy appears to be safe. It’s part of most prenatal multivitamin supplements. With regards to its necessity during pregnancy, there’s still debate over whether pregnant women should take it or not.
Even though the World Health Organization (WHO) doesn’t provide an absolute indication for vitamin C supplementation, many healthcare professionals now recommend taking this vitamin.
For example, the American College of Obstetricians and Gynecologists (ACOG) recommends taking prenatal vitamins, including vitamin C, during pregnancy. There are a few reasons you may need a vitamin C supplement.
You may experience morning sickness that prevents you from eating in the morning, or feel queasy and lose your appetite in the evening hours. Allergies, lack of appetite, poor eating habits, food intolerance, poor diet, or following a strict diet may affect your vitamin C levels.
If you experience severe nausea and vomiting during pregnancy (hyperemesis gravidarum), you may lose most of the nutrients you consume. Carrying more than one baby may also raise your need for vitamin C.
Due to these and other reasons, you can gauge why it’s reasonable to take vitamin C while pregnant.
Note: Always consult your healthcare provider for medical advice before taking any supplements.
The market is flooded with supplements from a ton of different brands. It’s overwhelming to try and settle for one. The three things you should consider in a prenatal supplement are:
At the time of this writing, Llama Naturals doesn’t offer a prenatal supplement. However, the Whole-Fruit Elderberry Immunity gummies for adults contain vitamin C from organic acerola cherries. If you need a high-quality, all-around supplement for both adults and kids, choose Llama Naturals Plant-Based Multivitamin gummies. The gummies contain 13 essential plant-based vitamins from real fruits and vegetables, carefully formulated for optimal absorption.
In addition, Llama Naturals gummy vitamins contain no added sugar, flavors, artificial sweeteners, colors, or preservatives. Yet, they still taste great.
Vitamin C is an essential nutrient that supports both the mother and the baby’s health during pregnancy. Pregnant women need more vitamin C than usual.
Although there are many food sources of vitamin C, pregnant women may need vitamin C supplements due to factors such as poor eating habits or excessive vomiting. Vitamin C supplements are safe for use during pregnancy, as long as you take the right doses of high-quality supplements.
If you’re looking for the best, high-quality multivitamin supplements, Llama Naturals has you covered. Llama Naturals gummies are made with real organic fruit and no added sugar, giving you the best of nature’s greatness.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten-Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that you and the family will love.
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Work demands and exam anxiety are just some common reasons adults and kids have trouble sleeping from time to time. If you, or your little one, need some help getting enough shut-eye, you may have heard of melatonin as a natural sleep aid. But is it bad to take melatonin every night?
Let’s explore what melatonin is, the upsides and downsides of supplementing with it, and how to choose one that’s safe for you and your family.
Just like how NutritionFacts.org puts it, melatonin is the “darkness hormone” produced in the pineal gland of your brain when it’s dark outside. Your body stops creating it in the presence of light, i.e., when the sun rises. This keeps your circadian rhythm (read: internal body clock) running smoothly by syncing your sleep cycle with the external light-dark cycle. In essence, your body’s melatonin production helps you sleep at night, and its absence helps you wake up in the morning.
So, if melatonin is naturally manufactured in your body, why is there a need to take its supplemental form?
According to the National Center for Complementary and Integrative Health, melatonin supplements are useful for:
You may have heard shift workers and insomniacs can use melatonin to help them sleep better. But the American Academy of Sleep Medicine suggests otherwise. Instead, improve your sleep hygiene and try alternatives like cognitive behavioral therapy for insomnia (CBT-I).
Melatonin supplements seem to benefit everyone, from young to old. So, is it safe to take melatonin every night?
For now, the scientific literature shows that the short-term use of melatonin at low doses is generally safe. According to a 2017 review, the typical dose amount of melatonin is 1-5 milligrams. Higher doses of 9 milligrams or more were more likely to trigger melatonin side effects like headaches and drowsiness.
That said, more research is needed on the long-term effects and use of melatonin supplementation. A 2018 clinical trial tested the effectiveness of melatonin over a month. Participants suffering from delayed sleep phase disorder took either 0.5 milligrams of melatonin or a placebo for at least five consecutive nights a week. In terms of improved sleep, the melatonin group had a higher success rate of 52.8% than the placebo group (24%). Still, both groups experienced side effects such as dizziness and daytime sleepiness.
Another longer-term study suggests that the efficacy of melatonin as a sleep aid eventually peters out. The researchers found that a 3-milligram dose of melatonin improved sleep quality and duration within three months. After six months, the salivary levels of melatonin in the melatonin group were higher than that of the placebo group. At the end of 12 months though, the melatonin group didn’t differ much from the placebo group in terms of sleep improvement. On the bright side, melatonin supplementation did not cause any side effects.
Before you assume the answer to “can you take melatonin every night?” is a yes, researchers prompt us to be more cautious.
Per a 2016 review, the “long-term safety of melatonin in children and adolescents, however, requires further investigation.” At the moment, there’s also no clear verdict on whether melatonin supplements are 100% safe for those that are pregnant or breastfeeding.
Part of the reason why some wonder if it’s bad to take melatonin every night boils down to the fact that these sleep aids are dietary supplements. For the record, the Food and Drug Administration (FDA) regulates melatonin supplements differently than food and drugs.
A groundbreaking 2017 study analyzed 30 melatonin supplements sold on the market. More than 71% of the supplements showed huge discrepancies in melatonin content. In fact, the supplement with the greatest inconsistency (478% more melatonin than what’s stated on the product label) was a chewable tablet, a dietary supplement that your kid may find appealing. Also, some of the supplements contain unreported amounts of serotonin, which can cause unwanted side effects at low concentrations.
The bottom line is to do your research carefully and check that the brand you’re buying from is trustworthy. Aside from scrutinizing the product label, it’s good practice to look out for third-party verifications such as:
If these verifications aren’t available on the product packaging, you can always contact the brand through its customer hotline or email address to ask for proof.
Last but not least, while melatonin supplements are often sold over-the-counter, not everyone is suited for them. If you aren’t sure whether a melatonin supplement will do your health more harm than good, it’s best to speak with a licensed healthcare provider first.
Though you’ve learned the pros and cons of melatonin supplementation, there isn’t a clear-cut answer to “is it bad to take melatonin every night?” However, it’s best to only use it in the short-term at low doses to minimize its side effects. Also, certain groups of individuals, such as kids and pregnant women, are recommended not to take these sleep aids without the green light from their doctor.
The good news is that there are other ways to boost your sleep hygiene. Think exercise, meditation, and a balanced diet (with the help of high-quality supplements, if necessary). Because when you feel great on the whole, it’s easier to get the ZZZs you need at night.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>Stress, in minute amounts, is good for us. But when you constantly feel on edge, your body wears down. This can trigger a slew of health problems, ranging from poor mental health to a weakened immune system.
Unfortunately, many of us are caught in the claws of chronic stress, as well as depression and anxiety. According to the American Psychological Association (APA), stress in the United States has become a full-blown mental health crisis in the last two years. Unsurprisingly, this low mood was echoed around the world per a global emotions survey.
It's no wonder that we're grasping at any straws to relieve chronically high stress levels. Meditation, exercise, and self-care instantly come to mind. But aside from these commonly used techniques, many are turning to B complex vitamins for stress reduction, too.
Ahead, we share how the various B vitamins work to ease psychological strain and bolster your defenses against the dreaded "S" word.
What exactly is B complex? For the uninitiated, B complex consists of the following eight water-soluble B vitamins:
B vitamins are present in whole foods such as oatmeal, bananas, and spinach. That said, many people are guilty of unhealthy eating. Translation: They don’t get enough of these micronutrients from their diet. That’s where a dietary supplement in the form of a vitamin B complex can help (more on that later).
Now, let’s dive into what you really want to know — do B vitamins do anything for your stress levels? According to science, the answer is a resounding yes. Here are several research studies showcasing the efficacy of B complex for stress-relief:
As you can see, the B complex for stress reduction isn’t just a marketing gimmick. Countless studies and clinical trials have the scientific proof to back up this health claim. But, how do B vitamins help your mind and body effectively tackle stress?
You may have heard that B vitamins act as essential coenzymes in your body’s cellular energy production. These antioxidants help keep vital functions, like your nervous system and immune system, running smoothly. But that’s not all they do. There are various pathways these antioxidants take to give you a respite from stress.
For starters, there’s an inverse relationship between B vitamins and homocysteine levels in the human body. Homocysteine is an amino acid that grows in abundance when you eat a meat-rich diet. High homocysteine content has been reported in vitamin B-deficient individuals with depression. That’s because vitamins B6, B9, and B12 break down homocysteine into two other amino acids — methionine and cysteine. So, supplying your body with these essential B vitamins helps keep your homocysteine concentration in check for a better mood.
On a related note, chronic stress suppresses your body’s ability to produce dopamine, the “feel-good” brain chemical. Stress also does a number on your serotonin levels, which is commonly known as the mood-regulating “happy chemical.” Taken together, these biochemical changes explain why you’re prone to negative emotions like anger and sadness when you’re on edge.
So, where does the B complex for stress come into play?
A 2018 study using rat models highlighted that vitamins B2 and B6 restored dopamine levels and lowered oxidative stress. Most notably, pyridoxine helps produce red blood cells, dopamine, serotonin, and gamma-aminobutyric acid (aka, GABA, the brain chemical with a calming effect).
Emotional and physical stress also takes a toll on your adrenal glands, which regulate stress-related hormones like cortisol and adrenaline. Fortunately, science dictates that B vitamin supplementation (specifically B1, B6, and B12) potentially boosts adrenal gland function for a more positive stress response.
Last but not least, folic acid is another B vitamin lauded for its stress-relieving effects. Vitamin B9 makes serotonin, epinephrine, and dopamine. A lack of this antioxidant is often linked to depression.
Given how the scientific literature spotlights certain B vitamins for better mental health, you may think it’s okay to cherry-pick specific ones. Well, it turns out that may not be the case.
Instead, a systematic review and meta-analysis explain it’s better to incorporate all eight B vitamins into your diet. That’s because they work in tandem to carry out the various biological processes to dial down your stress levels. Another 2013 meta-analysis supported this revelation. It found that multivitamins infused with high doses of B vitamins were more effective at diminishing stress and enhancing mood in healthy individuals.
The verdict is clear: B complex for stress reduction is vital to your psychological wellness. Unfortunately, your body doesn’t store B vitamins, and any excess is passed out as urine. As such, you need to replenish your supply through your diet every day. But how to get more of the good stuff into your meals?
Whole-food sources, such as vegetables, legumes, and whole grains, are one way to go. If you need some help meeting the recommended daily values (DVs) of each B vitamin, ask a licensed healthcare professional whether dietary supplements would be right for you.
As the U.S. Food and Drug Administration (FDA) regulates dietary supplements differently than food and drugs, make sure you do your research to check that the brand you’re buying from is trustworthy, and read the product label carefully. Of course, customer reviews will come in handy during your search, too!
For those on the lookout for a high-quality vitamin B-complex supplement, try Llama Naturals’ Plant-Based Multivitamin for adults. Besides the eight B vitamins you need, our vitamin supplement also contains other essential nutrients such as:
You’ll be happy to hear that our gummy vitamins are made of real fruit with no added sugar. They encompass 13 natural vitamins from real fruit and vegetables, slow-cooked to retain all their goodness.
We also skip out on synthetic vitamins, sugars, sweeteners, toxins, and fillers. Case in point: We swapped artificial binding agents, like cellulose and magnesium stearate, for the natural stuff (apple pectin). To top it off, our gummy vitamins are gluten-free, vegan, and non-GMO (genetically modified organisms).
High stress levels over a prolonged period are the epitome of “too much of a good thing.” Positive lifestyle changes, like eating more B vitamin-rich foods, are your first line of defense against the tension. After all, there’s a reason why these vitamins are termed “essential.”
If you find it difficult to reach your daily quota of B vitamins through your diet, try the supplement route once you have the green light from a healthcare professional. With Llama Naturals' Plant-Based Multivitamin, you can take advantage of B complex for stress reprieve the natural way.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten-Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.]]>Pregnancy is a time you want to take the best care of yourself so that you give your little one a healthy start. Part of this involves ensuring that you have all the nutrients both of you need, such as vitamins.
Dietary supplements like prenatal vitamins can fill in the nutritional gaps, and help your baby thrive. But when should you start taking prenatal vitamins?
In this blog, we’ll discuss what prenatal vitamins are and why they’re needed. We’ll also examine the best time to start taking prenatal vitamins, as well as how to pick the best prenatal supplement. Read on to learn all the important stuff about prenatal vitamins.
As the name suggests, prenatal vitamins are vitamin (and mineral) supplements that are taken during pregnancy.
Right from conception, your baby needs certain key nutrients to grow and develop. A healthy diet alone may not be enough to give you what your body needs, and still nourish your growing baby adequately.
Prenatal vitamins are a common recommendation for pregnant women. They’re often prescribed as a way to reduce the risk of malnutrition and birth defects.
Prenatal vitamins are usually formulated together with some important minerals. They’re different from the usual multivitamins because they contain recommended levels of micronutrients — such as folic acid and iron — that differ from the levels for non-pregnant women.
Let’s take a look at why prenatal vitamins and minerals are important.
During early pregnancy, folic acid (vitamin B9) helps your baby to develop a healthy nervous system. It takes part in the formation of something known as the neural tube, from which the baby’s brain and spinal cord develop.
Lack of enough folic acid can lead to birth defects. It can either affect the closure of the baby’s brain (anencephaly) or the spinal cord (spina bifida). Many guidelines recommend that pregnant women take 400-1,000 micrograms of folic acid.
Natural forms of vitamin B9 (folate) are preferred to the synthetic ones (folic acid). This is because of the potential for folic acid to accumulate to toxic levels, especially in people with a MTHFR gene variation. The MTHFR gene codes for the enzyme MTHFR, which converts folic acid into its active form, methylfolate.
A lack of MTHFR can cause toxic build-up of both folic acid and an amino acid called homocysteine. Methylfolate, the active form of folic acid, usually converts homocysteine to a harmless amino acid called methionine. Lack of methylfolate can lead to accumulation of homocysteine. Research has shown that high levels of homocysteine in the blood is a risk factor for frequent miscarriages.
Vitamin D regulates the amount of calcium and phosphorus in the body. Why is this important? A meticulous balance of calcium and phosphorus is needed to strengthen your baby’s bones and teeth.
Vitamin C helps with tissue repair and healing, which is especially important after delivery. Vitamin C is also needed for the formation of strong bones. Kids born to mothers who lacked vitamin C during pregnancy may experience poor bone development.
Other benefits of vitamin C include boosting immunity and promoting healthy skin development.
Apart from folate, other B vitamins are needed to have a healthy pregnancy. They play several roles, including easing digestion, preventing constipation, boosting energy production, and skin and eye development.
Iron is a mineral that helps in the formation of red blood cells. Red blood cells are the means through which oxygen is transported around the body.
Lack of enough red blood cells causes anemia, a condition that may hinder the baby’s development. Most prenatal vitamins also contain iron supplements as part of the formulation.
If you’re already pregnant or planning to get pregnant, you’re probably concerned about being as healthy as possible. When should you start taking prenatal vitamins?
Let's delve in a bit more to understand the science. In general, the recommendations follow two lines of thought:
The best time to start taking prenatal vitamins is when you decide to conceive, at least a month before pregnancy. This is because it takes some time for your body to create the nutrient stores you’ll need during pregnancy.
Also, vitamins such as folate/folic acid are required during the early weeks of pregnancy. Most pregnancies are typically not discovered until the first month when symptoms set in. Your baby is at risk of birth defects if you lack these vital nutrients during early pregnancy.
Be sure to talk with your healthcare provider about prenatal vitamins before you get pregnant.
Many pregnancies are unplanned. This makes it difficult to start prenatal vitamins before the pregnancy.
As such, the next best time to start taking prenatal vitamins is when you find out you’re pregnant. You should take prenatal vitamins at least until the end of the first trimester, though most guidelines recommend taking them throughout pregnancy.
If you have questions about when to take prenatal vitamins, talk to your doctor and pharmacist. They’ll help answer all your questions and make sure that you’re getting all the right nutrients.
There are many vitamin supplements available over-the-counter, so it’s difficult to know which ones to choose. The things you should look out for in a prenatal vitamin include:
Prenatal vitamins are specifically formulated for pregnant women. They should contain dosages that meet the daily requirements during pregnancy.
For example, the American College of Obstetricians and Gynecologists (ACOG) recommends 400 mcg of folic acid daily during the first trimester. During pregnancy, you need at least 600 mcg of folic acid everyday. It’s difficult to get this amount of folic acid from food alone, hence the need for a prenatal vitamin with at least 400 mcg of folic acid, ideally starting from one month before pregnancy through the first 12 weeks.
Some supplements may not have this dosage, so ensure your supplements meet this recommendation to avoid folic acid deficiency. Too much of a supplement can also affect both you and your baby’s health. The side effects of supplements are magnified if taken in excess.
The FDA regulates dietary supplements differently from other food and drugs. As a result, you never know if the supplements you’re using meet the required standards.
Look out for certifications of third-party regulation from reputable groups like the Office of Dietary Supplements.
Be sure to check the ingredients in the supplements you’re using. Good supplements are made from organic ingredients with no added synthetic substances like preservatives.
For the best high-quality vitamin supplements for you and your child, choose Llama Naturals Plant-Based Multivitamin Gummies.
Llama Naturals gummy vitamins contain 13 essential plant-based vitamins, sourced from real fruits and vegetables and carefully formulated for optimal absorption.
The gummies are free from any added sugars, artificial sweeteners, flavors, and preservatives, giving you the best of nature’s goodness without any unhealthy additives. They’re available for both adults and kids to ensure you all have the quality health you deserve.
During pregnancy, your body needs certain important nutrients, such as vitamins, to support both your health and your baby’s growth and development. A balanced diet alone may not be sufficient to meet your nutritional requirements.
Prenatal vitamins are available to fill in the nutritional gaps. Choosing the right time to start taking them can be tricky. To ensure your baby doesn’t miss out on these nutrients, it’s important to start taking them early enough.
In general, when you should start taking prenatal vitamins is when you decide to get pregnant. If you don’t manage to start prenatal vitamins before conception, you should do so as soon as you find out you’re pregnant.
If you're looking for the best, high-quality supplements for both you and your child, choose Llama Naturals’ wide array of health-promoting supplements. Llama Naturals gummies are made from organic ingredients with no nasty additives. With Llama Naturals in the picture, you can ensure that you get the best, all-natural products you deserve.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten-Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>Have you ever wondered how the foods you eat transform into energy to fuel your every move? How does a meal of veggies, fruits, nuts, and lean meats help your body run smoothly? It all boils down to one important biological phenomenon called metabolism.
For metabolism to take place, we rely on vitamins. Specific vitamins for metabolism (which you’ll learn later) break down macromolecules like carbohydrates, protein, and fats into simple molecules that your body can absorb. Because optimal energy production is the key to a life well-lived, we’ll show you the best vitamins for metabolism and how to include them in your everyday diet.
Metabolism is a catch-all phrase for the various chemical reactions that occur in every cell in your body. It’s a vital biological process that gives you the energy you need to carry out daily activities in school, at work, and in every other aspect of life.
How fast energy is produced when your body is at rest is scientifically known as the “basal metabolic rate” or BMR. Several internal and external factors, such as your genes, diet, exercise routine, and age, influence your BMR. In other words, someone with your height and weight may metabolize slower or faster than you.
One thing is for certain, though, your metabolism slows down as you age. Fret not, as there are ways to speed up your metabolic rate. For example, certain exercises like resistance training are proven to boost your metabolism. Another simple but effective method is to include vitamins for metabolism in your daily meals.
So, what are the best vitamins for metabolism?
For starters, B vitamins play a central role in many metabolic processes as coenzymes. This means that these micronutrients work alongside enzymes to break down the food you eat into usable energy. Vitamin C and vitamin D are also MVPs when it comes to metabolism. Key minerals, such as calcium, iron, magnesium, phosphorus, and zinc, are involved in energy metabolism, too.
In the next few sections, we'll spotlight how each vitamin helps boost metabolism for the better. Most importantly, you'll learn how to eat enough of these essential nutrients through a balanced diet and add dietary supplements where needed.
If you haven’t heard, one key group of vitamins for metabolism would be the eight water-soluble B vitamins:
A 2006 paper by Bridgewater State University explained how the various B vitamins work together:
As you can see, B vitamins are essential to everyone's diet. A 2020 review in the journal Nutrients emphasized that an adequate supply of B vitamins is non-negotiable for energy production. A lack of any of these vitamins can have "potentially severe metabolic and health consequences." For instance, the children of vitamin B12-deficient mothers are at greater risk of type 2 diabetes and heart diseases later on in life.
The good news is that you can get the full spectrum of B vitamins from whole-food sources such as:
If you find it hard to get enough of each B vitamin, you can try a vitamin B complex. Or take a multivitamin, like Llama Naturals’ Plant-Based Daily Multivitamin, which includes other essential vitamins for metabolism.
Vitamin C is another star player when it comes to vitamins for metabolism. Of interest, this antioxidant carries out fat oxidation. This means that people who get enough vitamin C in their diet burn calories more efficiently than those who don't.
Here's how vitamin C works:
So, how much vitamin C should you aim for daily?
NutritionFacts.org recommends 200 milligrams (or as advised by a licensed healthcare professional). You can easily get 50 milligrams of vitamin C from one serving of fruits and veggies. Go for whole-food sources such as oranges, strawberries, broccoli, tomatoes, and cantaloupes. If you still don't get enough vitamin C from your diet, consider a vitamin C supplement.
Vitamin D is the last on the list of vitamins for metabolism. But that's not to say it isn't as important as the other antioxidants we've listed.
For starters, vitamin D manages your entire body's metabolism. Vitamin D receptor proteins are present in many key organs involved in energy metabolism. Case in point: the kidneys, pancreas, liver, and muscles.
It's also worthy to note that low vitamin D levels are associated with metabolic issues like diabetes and obesity. Recent scientific evidence highlighted that this antioxidant regulates energy metabolism in cancer cells, displaying "anti-cancer effects."
Before you down this vitamin for metabolism, take note there are two forms of vitamin D:
What you may not know is that your body does a better job of absorbing vitamin D3. Also, if you aren't vitamin D-deficient in the first place, taking vitamin D2 won't help much. That's why we use vitamin D3 from plant-based lichen in Llama Naturals' Vitamin D Supplement for optimal bioavailability.
So far, you've learned how vitamins for metabolism help your body perform at its best. While many of these vitamins for metabolism are present in whole-food sources, a busy lifestyle and other personal commitments can make it hard to eat enough of these vital micronutrients.
If you need some help in this department, try Llama Naturals' gummy vitamins. Wholly plant-based, our supplements provide you with the necessary vitamins for metabolism in tasty bites.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>Biotin is an essential nutrient that every growing child needs to produce energy and help manage their nervous system. It’s also vital for healthy skin (which is more important than it sounds), and most likely for strong hair and nails too.
Let’s look at what biotin for kids is and why it’s so important that your child gets enough. We’ll also cover how much of this critical nutrient your little one needs and the best places for them to get it, starting with a whole-food diet — the foundation of your child’s health.
Biotin is one of the B vitamins, which include:
Also known as vitamin B7 or vitamin H, biotin is a water-soluble vitamin, dissolving quickly into the water in your child’s body. The body can’t store or make it, so they need to get it regularly from their diet.
Biotin helps your little one’s body produce energy. Food is made up of three macronutrients — protein, carbohydrates, and fat. When your child eats a meal, these macronutrients need to be broken down by specific enzymes so the body can use them. Those enzymes need biotin in order to function. For example, protein needs to be broken down into amino acids, which are then used to build muscles, bones, and organs, as well as for energy, among other things.
Biotin is involved in managing cognitive and nervous system function — along with other B vitamins — and there’s some research showing that biotin is likely involved in fetal development and the function of the immune system too.
And although the research is extremely limited, biotin seems to be an essential vitamin for healthy skin — or at least for preventing and treating skin conditions like rashes and dermatitis. Healthy skin not only looks good but also protects the body from germs and bacteria. Biotin is also often promoted as a hair vitamin to help with healthy hair growth, as well as strong and healthy nails.
It’s unusual in the United States, but if your little one does have a biotin deficiency, you may see some of these symptoms:
If you notice any of these, consult your pediatrician or another healthcare provider. It’s always a good idea to do that anyway before giving your child vitamin supplements, especially if your little one has a medical condition or is on medication of any kind. Your doctor also needs to know if your child is taking biotin, as it can interfere with certain laboratory test results.
According to the National Institutes of Health, the recommended daily amounts of biotin for kids depends on your child’s age:
There’s no need to worry about the side effects of too much biotin for kids as there’s a very low risk of adverse effects. Because biotin is water-soluble, any extra beyond what your child’s body needs will simply be flushed out and excreted via their urine. If you do notice any kind of allergic reaction though, consult your healthcare practitioner.
The best way for kids to get biotin is through their diet.
If you’re breastfeeding, your baby will receive the biotin they need through your breast milk — just make sure you’re getting enough biotin yourself. Otherwise, infant formula also contains biotin, so either way, your baby should be getting enough.
Once your child is eating solid food, if they’re on a healthy diet based mainly around whole foods, they’re probably getting enough biotin. These foods are especially good, plant-based sources of biotin for kids:
However, if your child has a food allergy, a gastrointestinal condition that affects nutrient absorption, or is simply a picky eater who won’t eat many of the foods above, you may need to consider a biotin supplement for kids.
We all need biotin, but children do need less than adults. There are many high-potency biotin supplements out there, offering biotin amounts of 5,000-10,000 mcg, which is far more than a child — or any adult — needs. Rather, look for a dietary supplement containing biotin for kids. These are specifically formulated to meet your little one’s needs.
Biotin for kids comes in many different forms, including tablets, capsules, liquids, or biotin gummies. Be sure to store them safely out of reach of little hands, especially if they taste good.
There are three main choices when it comes to boosting your child’s biotin intake: a pure biotin supplement, a vitamin B complex, or a multivitamin supplement.
It’s unlikely that your little one needs a pure biotin supplement, unless your pediatrician specifically recommends that. High-dose, pure biotin supplements are usually designed for adults and marketed as health or beauty treatments for hair, skin, and nails.
Besides, if your child isn’t getting enough biotin, there’s a good chance they’re not getting enough of several other nutrients too. A vitamin B complex will usually give your child the full spectrum of B vitamins, which can be helpful, but again, these are usually not formulated for children.
Your best option is probably a multivitamin that includes the B vitamins, and sometimes other important nutrients too, like vitamin C, calcium, and/or omega-3s.
For example, Llama Naturals Multivitamin Gummies for Kids contain all the B vitamins, plus vitamin A, vitamin C, vitamin D, vitamin E, and vitamin K1. They’re vegan and made from real fruit, slow-cooked to retain all the nutrients. Llama Naturals gummies are USDA-certified organic, which means they’re non-GMO. They’re also free of added sugar, artificial sweeteners, colors and flavors, gluten, and other common allergens, so you’re getting only the good stuff.
Biotin is a B vitamin that helps maintain your child’s energy levels and nervous system, as well as healthy skin, hair, and nails. While they only need a few micrograms a day, that small amount is critical for their health.
The body doesn’t store or produce biotin, so your little one needs to get it from their diet. If your child is eating a variety of whole foods, they’re likely getting enough biotin.
However, if they have food allergies or a medical condition that affects food absorption — or they’re simply a picky eater — they may need a kids’ biotin supplement. Make sure you get the best-quality supplement you can afford. After all, your child’s wellness is the foundation for a happy and healthy life — not to mention the ability to run, jump, and swing from jungle gyms.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>If you’re pregnant, you’ve probably spent many a night tossing and turning in discomfort. That’s not surprising considering you’re growing a human inside you. Despite knowing it’s fairly normal, you’ve probably longed for relief — which may have led you to wonder: Can you take melatonin while pregnant?
Many people take melatonin as a supplement to treat insomnia or help decrease the symptoms of jet lag. In fact, according to a study by the National Institutes of Health (NIH) in 2012, melatonin is one of the most-used natural products in the United States.
Let’s explore what melatonin is and how it works, especially the role of melatonin during pregnancy. We’ll also look at some benefits and risks of melatonin supplementation to help us evaluate whether melatonin is safe during pregnancy.
Melatonin is a hormone that helps regulate your sleep-wake cycles — otherwise known as your circadian rhythm. It’s naturally secreted by the pineal gland and then circulated throughout the body. When darkness falls, it activates, making you feel sleepy as you prepare for bed. Then when the sun comes up, it switches off, helping you to wake up.
Melatonin also has an additional role to play for pregnant women. The placenta and ovaries produce extra melatonin, which women’s bodies use during pregnancy and for a while after they give birth.
Let’s explore the role of melatonin during pregnancy:
This is a very natural process, but if you’re wondering whether it means you can take extra melatonin while you’re pregnant, that’s worth some further investigation.
Research shows that many women suffer from sleep problems while pregnant, from the first trimester all the way through to the third trimester. This is probably a combination of physical discomfort and hormonal changes. Also, because women’s mental health is affected by pregnancy, you may be feeling anxious about both the process and your upcoming motherhood — none of which help you sleep.
The role of melatonin includes managing our sleep cycles and under normal circumstances, supplementing with melatonin certainly seems to promote sleep, especially if you have a sleep disorder.
Melatonin is also heavily involved in pregnancy, so at first glance, it may seem like a natural solution to sleep problems.
Yes, melatonin is a natural hormone, but it still begs the question — can you take melatonin while pregnant? After all, it’s available as an over-the-counter sleep aid, so surely it’s safe?
So far, only very limited research has been conducted on pregnant women to investigate the effects of melatonin. However, some of these, as well as several animal studies, indicate that pregnant mothers may benefit from supplementing with melatonin.
For example, studies show that melatonin may improve uterine and placental health, boosting fertility and helping to keep both you and your baby safe during pregnancy. It also seems to decrease the risks of preterm birth, as well as endometriosis and preeclampsia — a serious condition associated with high blood pressure and sometimes too much protein in the urine.
However, when we’re looking at the question “can you take melatonin while pregnant?,” we need to weigh those benefits against the risks. There are several things to consider here:
Research shows that melatonin is most likely safe for (non-pregnant) humans in the short-term. We don’t yet have a clear picture of the long-term effects though, as they simply haven’t yet been studied enough.
Melatonin supplements usually contain 1-3 milligrams of melatonin. This massively increases the levels of melatonin in your body by 20 times. And considering your body produces extra melatonin while you’re pregnant, the bottom line is that we don’t yet know how safe that much melatonin is for you or your baby.
Not to mention that taking extra melatonin has been known to cause nightmares, which is really the last thing you need when you already have so much to deal with.
Along with the research showing the benefits of melatonin, there’s also some evidence that it might negatively affect fertility and the health of babies. For example, an animal study on rats showed that melatonin supplements reduced litter sizes and increased the birth weight and mortality of the baby rats.
Some people experience side effects from taking melatonin, including nausea, dizziness, headaches, and drowsiness — none of which are particularly pleasant under normal circumstances, never mind while you’re pregnant.
Because melatonin is a supplement rather than a drug, it’s regulated differently from medication by the U.S. Food and Drug Administration (FDA). So if you’re wondering if you can take melatonin while pregnant, you should also be asking questions about a brand’s strength and purity.
Tests show that many over-the-counter brands contain either a lot less or a lot more melatonin than stated on the packaging, so it’s difficult to know exactly how much you’re getting. Some brands are also contaminated with impurities, which add further risk. So if you do decide to use melatonin, make sure you buy from a reputable brand.
Bottom line: So far, there’s a lack of research into the safety of melatonin for pregnant women. Essentially, we don’t yet have an answer to the question “can you take melatonin while pregnant?”
If you’re having trouble sleeping and are considering taking melatonin, be sure to get medical advice first. Consult your ob-gyn, or another healthcare provider or wellness provider to find out if it’s a good solution for you. If they agree that it is, check with them on how much to take — typically it’s not recommended to take more than 5 milligrams per night.
If you’ve moved on from the question “can you take melatonin while pregnant?” you may be wondering what your other options are. A good place to start is by improving your sleep habits — otherwise known as sleep hygiene.
You’ll sleep best when the temperature is right (around 65°F is ideal) and it’s dark. To achieve this, you may need to invest in an air conditioner and light-blocking blinds or curtains. Also, keep your room neat and uncluttered so it’s a restful place, rather than constantly reminding you of all the things you need to do — like tidying up.
You’ve probably heard that blue light from screens interferes with sleep. That means turning off your cell phone, laptop, TV, and any other devices at least an hour before bedtime. Keep room lights low, so your body starts producing melatonin to prepare you for sleep.
Use that extra hour to follow a relaxing routine that tells your body it’s almost time for bed. For example, take a warm bath, journal about your day or your plans, listen to music, read a book (just not something that gets you thinking too much), chat with family, stretch, meditate, or do breathing exercises.
Make sure you prioritize sleep over other activities — like watching TV or scrolling through social media — especially if you do tend to struggle with getting enough. Train your body to know when it’s time to sleep and time to wake up by going to bed and rising at the same time every day. If you need to take a nap — and who could blame you when you’re pregnant — keep it short and preferably before mid-afternoon, so it doesn’t interfere with getting a good night’s sleep.
Start with a good mattress and high-quality bedding. A pregnancy pillow that supports your body can also do wonders for your sleep. If you don’t have a pregnancy pillow, you can create your own version with strategically placed ordinary pillows between your knees, under your belly, and behind your back.
Great health starts with a healthy, whole-food diet. Aim to get the full range of nutrients from protein, grains, fats, and fresh fruit and vegetables. Nutrients like magnesium, and vitamins B, D, and E are especially important for sleep. Just make sure to consult your doctor before taking any supplements while pregnant.
If you’re struggling to meet some of your nutrient needs through food, invest in a good multivitamin, like Llama Naturals Multivitamin Gummies — which are organic and plant-based — to top up those essential vitamins and minerals.
Cognitive behavior therapy for insomnia has been proven to be highly effective. It looks at what keeps you awake and helps you adjust your beliefs and habits around sleep. It also includes mindfulness and relaxation strategies — and it seems to work just as well online as it does in person.
Everyone’s different, so experiment with a variety of approaches to see what works best for you.
Melatonin is a hormone that helps to manage sleep-wake cycles. While your body does produce it, many people take extra melatonin in the form of over-the-counter supplements to reduce jet lag and improve sleep.
The question is: Can you take melatonin while pregnant? While melatonin does appear to have several benefits for both mother and baby, there’s not yet enough research to prove that melatonin is safe during pregnancy. If you do decide it’s worth the risk, consult your physician first and make sure you buy from a reputable brand.
If not, consider exploring other ways to improve your sleep, starting with good sleep hygiene. Also, make sure you keep yourself in the best of health by getting good nutrition from whole foods and, if necessary, top up with high-quality supplements. The healthier you feel, the better you’ll sleep — and we can all do with more of that.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
]]>There’s a reason Grandma swore by the health-giving qualities of a regular spoonful of cod liver oil. It turns out that it’s an excellent source of omega-3 fatty acids — not to mention high in vitamins A and D.
Fatty acids are an essential nutrient that your child needs for optimal health and wellness. For starters, it benefits brain function, heart health, and the immune system — and the list goes on.
Let’s look at what fish oil for kids is, why fatty acids are so essential, and how you can incorporate them into your child’s diet, even (and perhaps, especially) if your little one doesn’t like fish.
Fish oil for kids — not surprisingly — is derived from fish. It’s best known as an excellent source of essential fatty acids or omega-3 fats. You may also see these referred to as polyunsaturated fatty acids (PUFAs).
Your child’s body doesn’t make omega-3 fatty acids, so they need to get them from their diet. A child who is breastfed will get those fatty acids from their mother — which is a really good reason for mothers to make sure they’re getting enough fatty acids themselves. Infant formula also contains omega-3s, so if you’re bottle-feeding, your baby will get their fatty acids from the formula.
When your child starts eating solids, it’s important to make sure they’re getting enough of the nutrients they need from their food.
There are three primary types of omega-3s:
DHA and EPA come primarily from marine sources like fish and shellfish — which in turn get them from microalgae — while ALA comes mainly from plants.
There’s some discrepancy between different sources on exactly how much of each fatty acid your little one needs. However, according to the Food and Agriculture Organization of the United Nations (FAO), these are the amounts you should aim for:
For ALA, these are the recommended amounts your child needs per day:
Fish oil for kids contributes fatty acids to their diet. Those fatty acids have many health benefits. For example, they:
Fatty fish like Norwegian salmon and tuna are some of the better-known sources of fish oil for kids, but they come with risks. Fish that are high up in the food chain are often contaminated with mercury and other toxins.
Fish lower down in the food chain, like mackerel (although not King mackerel), sardines, and herring are still good sources of fish oil omegas, and are also less likely to contain toxins.
Apart from the toxin issues, it’s also worth considering the environment. Overfishing and lack of sustainability are very real concerns.
On the other hand, there are many good plant-based sources of omega-3s, including nuts, flaxseed, hemp, chia seeds, soybean products, and seaweed. Some veggies also contain small amounts of fatty acids, for example, kale, spinach, squash, avocados, beans, Brussels sprouts, and cauliflower.
And on a side note, if you choose to go with omega-fortified foods for your child, read the ingredients list carefully to make sure they’re not high in sugar — a common problem with fortified foods.
If your little one isn’t getting enough omega-3s from whole foods, you may need to consider supplementation — in which case, it’s important to do your research first.
Some manufacturers reduce the omega content, deodorize the supplement at high temperatures (which can cause oxidation), and/or add sugar, artificial sweeteners, or flavors so the supplement doesn’t taste like fish.
Also bear in mind that supplements are regulated differently from food and drugs. So if you decide to go with fish oil for kids, make sure you buy from a reputable brand and check that the product has been independently tested for mercury and other toxins.
As an alternative, consider a fatty acid supplement for kids that’s sourced from algae. That way you’ll be going straight to the source and cutting out the “middleman” — the often not-so-healthy fish.
Although fatty acid supplementation appears to be low risk — apart from the possibility of an occasional fishy burp — it’s always worth checking with your pediatrician or another healthcare professional before giving your child supplements.
Kids’ omega-3 supplements come in many forms, ranging from softgels and chewable gummy vitamins to liquid supplements.
When you’re buying an omega-3 DHA or EPA supplement — or even better, one that contains both fatty acids — look for a brand that contains the triglyceride form of these fatty acids, which is better absorbed than the ethyl ester form.
To ensure your little one is getting all the nutrients they need, consider pairing this with a high-quality multivitamin, like Llama Naturals Multivitamin Gummies. These delicious multivitamins contain a host of important nutrients, including:
Llama Naturals gummies are organic and made from real fruit and veggies, slow-cooked so none of the nutrients are lost. They’re also free of sugar, artificial sweeteners, colors, and flavors, gluten, and other common allergens, so your little one is only getting the good stuff, along with loads of Llama Love.
Fatty acids are essential nutrients for your child’s development and ongoing wellness. The effects of omega-3s are wide-ranging, supporting healthy brain function, heart health, and the immune system, among many other things.
One source of these essential fatty acids is fish oil for kids. However, fish oil comes with many downsides, including possible contamination with toxins, not to mention environmental issues. Instead, consider far healthier sources like nuts, seeds, beans, veggies, and marine products like seaweed and algae.
If you buy a supplement — whether that’s fish oil for kids or a plant-based supplement — do your due diligence to ensure you’re getting a good-quality, safe product that’s been independently tested.
To keep your child healthy from before birth through adolescence, take care to give them the right nutrients. Start with whole foods, then top up their intake with supplements if needed, like omega-3s and high-quality multivitamins. That way you’ll be giving them the best start of all: a healthy body, heart, and mind.
Llama Naturals is a plant-based nutrition brand that has created the World's First Whole Fruit Gummy Vitamins that are made with no added sugar and whole-food vitamins. They are USDA Organic, Vegan, Gluten Free, free of common allergens, and are slow-cooked on low heat to retain rich phytonutrients & fruit flavor. It’s a win-win gummy vitamin that the whole family will love.
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