In the iwi News
Best Time To Take Multivitamins Throughout the Day
When you’re looking for additional help with your wellness goals, multivitamin supplements can be an easy and effective way to...
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When you’re looking for additional help with your wellness goals, multivitamin supplements can be an easy and effective way to meet your nutritional needs. Not only are you able to incorporate them into your daily routine, but you can get a whole assortment of different nutrients from one small supplement.
It may not seem like it has much of an impact on your daily life, but finding a consistent time to take them can be helpful in incorporating them into your routine.
At iwi, we want to make your healthy lifestyle start now, and that happens in two ways: the first is by providing you with the information you need to make the best choices for your health. The second is by providing you with the products you need to achieve that better living.
If you’re interested in learning more about the purpose of multivitamins, the practices you should develop, and what time of day to take them, then keep reading!
What Are Multivitamins?
Multivitamins are combinations of essential vitamins and minerals that you may need more of, or may be missing entirely from your diet. They might be in a softgel, capsule, powder, or gummy form and are usually taken once per day. They are a combination of vitamins and minerals to help give you an extra amount of nutrients you need or may be missing.
Essentially, it’s an easy way to get enough of the vitamins and minerals your body needs.
What Is the Purpose of Multivitamins?
There are many different purposes of multivitamins, and they can be beneficial for your body in different ways.
Filling Your Nutritional Gaps
Probably the number one most important reason for multivitamins is to help fill in any nutritional gaps you may have. We know how busy life can get, and sometimes you aren’t thinking about how many omega-3s or vitamins you are taking in from your diet.
By creating our multivitamins, we can help you ensure you’re getting the nutrients you may be missing from your diet and have you feeling and performing your best.
Pregnancy Support
Another beneficial aspect of multivitamins is to support healthy, safe, and smooth pregnancies. If you’re pregnant, your doctor has most likely recommended a prenatal vitamin to ensure you and your baby are getting the nutrients you both need.
Research also shows that prenatal vitamins and multivitamins for pregnant women are essential to helping the baby grow and develop. That’s why we have our prenatal vitamin to make sure you and the baby have the best chance at having a safe, healthy, and happy pregnancy.
During your pregnancy, multivitamins can aid your baby’s development as well as support an easier birth.
What Are the Best Practices for Taking Multivitamins?
Another important aspect of multivitamins is knowing how to successfully incorporate them into your routine so they can work best for you and your body.
Consistent Morning Routine
Here is the secret to multivitamins: take them in the morning, unless the instructions say otherwise.
You want to start your day off right, which means making sure you are giving your body the nutrients it needs to stay sustained throughout the day. It’s important to take your supplements with a meal and full glass of water so that your digestive system has an easier time absorbing those nutrients.
Taking it in the morning can be easy to incorporate into your daily routine because you can simply add it to your breakfast after waking up.
Have a Balanced Diet
To make sure digestion and absorption run smoothly, it’s important to maintain a balanced diet to go along with the multivitamins you take. Avoid taking supplements on an empty stomach if your multivitamin contains fat-soluble vitamins.
If your multivitamin primarily contains water-soluble vitamins, you may be instructed to simply take your supplement with a full glass of water for optimal absorption.
Make sure to have a decent breakfast that is substantial to help your vitamin supplement do its job. It’s also important to remember that multivitamins do not act as replacement meals; rather they aid your diet by filling in the minor nutritional gaps you may have.
Avoiding High Doses
Although it may sound counterintuitive, most people can avoid multivitamins that have extremely high doses of minerals and vitamins. Why?
Unless your healthcare provider has instructed you otherwise, you most likely don't need extremely high doses of most vitamins and minerals. Your body will either eliminate the excess, which can translate to wasted money, or could even build up to levels that would be unsafe to take long term.
Especially if you also take other supplements along with your multivitamin, you just may not need mega-doses.
How Can You Get More From Your Multivitamins?
It’s time to get more from your multivitamins.
At iwi, not only do we have the information you need, but we also have the products you need to get all the nutrients you want to make up for and more.
Find Multivitamins That Fit Your Lifestyle
Making meals that encapsulate all of the exact necessary nutrients you need can feel near impossible. Multivitamins can help bridge this gap by taking any stress off your shoulders and providing them for you.
When you choose a multivitamin to incorporate into your routine, you want to be confident that you’re choosing one that is going to support you in your wellness journey.
If you value sustainability, integrity, and innovation, iwi multivitamins and supplements reflect these values.
What Should You Know About iwi Multivitamins?
Knowing what ingredients to look for is key when you’re ready to start adding multivitamins to your lifestyle.
At iwi, our multivitamins stand out among the rest. That’s because we make sure you and your body are getting the support you need.
Omega-3s
One of the essential ingredients in our multivitamins is omega-3s. We believe in their power, and so should you.
Why? They are considered essential fatty acids that work hard to help support specific functions in your body.
Research shows that omega-3s can help with your brain, eye, heart, and joint health because they are healthy, unsaturated fat that can be converted into energy. That means they can help your body absorb the nutrients from your multivitamins easier.
When looking at our nutrition label, we are dedicated to being 100% transparent about our ingredients. That’s why you can expect to find 334 milligrams of total omega-3s, as well as additional fatty acids like omega-7 and -9, which are also less common in the standard American diet.
Research shows that omega-3s play a huge role in aiding your health and can support a growing baby for pregnant women.
Surplus of Essential Vitamins
When it comes to essential vitamins, it’s important to check the nutrition label. Your body is not able to make essential vitamins on its own, so finding supplements to go along with a balanced meal is important.
Here are the 13 essential vitamins to keep an eye out for:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Biotin (B7)
- Folate (folic acid, B9)
- Vitamin B6
- Vitamin B12
These vitamins can go a long way in making your wellness journey a success. Consider what foods you’re currently eating and what vitamins you may be lacking. When it comes to iwi’s multivitamins, you can be sure that you’re getting the adequate amount you need from each group.
Maximizing Your Minerals
Ready to start maximizing your minerals? These are elements found in the Earth and our food that help our bodies function and operate normally. They are also found in iwi’s multivitamins.
When it comes to adding minerals to your diet, there are a few you should consider:
- Calcium, which supports bone health
- Zinc, which supports healthy skin
- Magnesium, which supports your nerve and muscle cell health
- Selenium, which supports healthy metabolic function
Embrace Better Living With iwi Multivitamins
At the end of the day, you want to find multivitamins that suit your specific needs and lifestyle. One of your wellness goals is to up your iron intake, or perhaps a certain vitamin. There is no wrong answer when it comes to achieving your wellness goals.
Whether you’re looking to up your omega-3 levels or just support your overall health, iwi multivitamins can help.
Ready to start your better living journey? It begins here at iwi, with our sustainably sourced and farmed multivitamins that contain the ingredients you need to feel and be at your best.
Sources:
Prenatal vitamins: Why they matter, how to choose | Mayo Clinic
7 Things To Know About Omega-3 Fatty Acids | NCCIH
Omega-3 Fatty Acids and Pregnancy | PMC
Vitamins and Minerals for Older Adults | National Institute on Aging
Vitamins and minerals - Food and nutrition | NHS inform
How Much Omega-3 Should You Take Per Day?
If you are interested in keeping on top of your wellness goals beyond just diet and exercise, you’ve probably heard...
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If you are interested in keeping on top of your wellness goals beyond just diet and exercise, you’ve probably heard of the importance and health benefits of omega-3 fatty acids.
These are vital nutrients that help your body perform its best. There’s a lot to know about omega-3s, such as what they are, their benefits, and where to get them –– but how much omega-3 should you take?
This is an important question to know, and knowing the right dosage can help you achieve your short-term and long-term wellness goals.
At iwi, we are all about making sure your goals are being met. Beyond that, we want to help our global community’s goals be met as well, which means creating accessible omega-3 supplements for everyone, no matter who they are.
Ready to get to better living? It starts here at iwi, where we not only have supplements designed with you in mind, but also the information you need so you can achieve any of your wellness goals.
What Are Omega-3s?
Omega-3s are essential fatty acids that are critical for the human body. They can aid your body’s functions and help you perform your best.
There are generally three types of omega-3s in our diet: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Although they all contribute to different functions in our bodies, they are all beneficial when it comes to our health.
Arguably, the two most important omega-3s are DHA and EPA since they are vital to some of our bodies' main functions.
Our bodies can’t produce omega-3s on their own, so the best way to get them is through specific foods. DHA and EPA are commonly found in fatty fish, so they aren’t always easily accessible to those with dietary restrictions or who don’t like the taste of seafood.
That’s why taking supplements with omega-3s can be a fast and effective way to get the nutrients you need. Whether you get omega-3s from food or supplements, it’s important to know how much you should have.
What Are the Benefits of Omega-3s?
Omega-3 fats offer a variety of different benefits. It’s important to determine what your health goals are, how omega-3s can help, and what different studies have to say. Research does vary, but here are some consistent findings on how omega-3s can help your health!
Cardiovascular Health
Getting the right amount of EPA is crucial for heart health. EPA works to support healthy levels of triglycerides, healthy blood pressure, and a proper inflammatory response.
Brain Health
Research shows that omega-3s, specifically DHA, can aid your brain health. Evidence suggests that those with a low intake of DHA may have an increased risk of numerous mental health issues.
This is because DHA helps the fluidity and function of your cell membranes and aids your neurotransmitters. The research shows that those taking omega-3 supplements have shown promise for improving numerous mental health conditions.
Eye Health
One of the main functions of DHA is to support your vision. Research suggests that there are very high levels of DHA in your eyes, so having an adequate amount means helping the fatty tissue in your retinas.
If you’re pregnant, the study shows that taking dietary supplements of DHA throughout your pregnancy is helpful for your baby’s vision as well.
Joint Health
One of the other ways omega-3s can support you is by alleviating joint pain. EPA can help support a proper inflammatory response, which may help reduce any swelling or pain you experience in your joints.
Other joint symptoms include helping morning stiffness, tenderness, swelling, or discomfort. One of the ways omega-3s can help you achieve this is by supporting proper blood flow throughout your body during exercise, which helps reduce joint pain and swelling.
Other Ways Omega-3s Help
Omega-3s are also commonly recommended for pregnant women since they are often closely associated with helping your baby grow and develop while you’re pregnant. If you’re pregnant, your doctor will most likely recommend prenatal vitamins that have omega-3s.
This is because omega-3s can help your baby’s brain, eyes, lungs, and nervous system develop and support their growth. Some benefits include aiding your baby’s birth weight and supporting an overall healthy pregnancy.
Omega-3 supplements are an easy, safe, and effective way to get the necessary additional nutrients your body needs to make you feel and perform your best.
What Should You Look For in Omega-3 Supplements?
When you begin the search for omega-3 supplements to aid your health goals, there are a couple of things you should keep in mind. There are many supplements available to you, but finding one that suits you and your needs, while being safe, sustainable, and accessible, is important.
Here is what you should consider when looking for your supplement:
Sustainability
It’s important to find products that care about your health and the health of our planet.
Oily fish like mackerel and sardines are some food sources for high doses of omega-3s, but plant sources make for a more sustainable alternative to conventional fish oil supplements.
Here at iwi, we opt for algae oil instead of fish oil in our supplements. We want to make our supplements accessible to everyone, no matter their preference or dietary restrictions, and we also want to make sure we are making as little impact as possible on the environment.
That means choosing algae oil over fish or krill oil so that we aren’t contributing to overfishing to obtain our source of omega-3. We also use sustainable farming practices to make sure we aren’t disrupting any ecosystems or our environment.
Helping you should also mean helping the earth, and vice versa. Ready to join the iwi community and take part in something bigger? Check out our story today.
Absorbability
Arguably one of the most important things when it comes to shopping for supplements with omega-3s is to know if they actually work or not. One of the ways to determine this is based on how well your body can absorb the omega-3s and nutrients from a supplement.
At iwi, we use our unique form of Almega®PL to help your body absorb the omega-3s 50% better than fish or krill oil. Want to stand out from the rest and help your body perform to the best of its ability? Shop our omega-3 supplement.
Nutritional Transparency
When you’re looking for omega-3 supplements to take each day, it’s important to know exactly what ingredients are included and the quantity of each ingredient.
At iwi, we pride ourselves on being completely transparent when it comes to telling you what’s in our products. That means being upfront with the different types of ingredients we use and how they can help you feel your best.
How Much Omega-3s Should You Take Per Day?
Although the Food and Drug Administration has not established an official daily recommended amount, most experts agree that adults should get 200 to 500 milligrams of combined DHA and EPA per day.
However, these estimates are based on the absorption rate of DHA and EPA in the form of fish oil, since fish oil is the most widely-known source of true DHA and EPA.
Recent research shows that the unique fat structure of omega-3 from algae oil is much more absorbable into the bloodstream than either fish or krill oil, which means that you don't need high milligrams to get the results you're looking for.
Although you might get some of your intake of omega-3s that you need through your diet, to make sure you are getting the necessary nutrients from omega-3s, it’s a good idea to take an omega-3 supplement to ensure that you’re getting the recommended amount each day.
At iwi, we want to make sure you get the helping hand you need by providing you with supplements packed full of omega-3s. Although supplements aren’t meant to replace the foods you eat and should be an addition to a well-balanced diet, they can help you bridge any gaps.
Choosing iwi Omega-3 Supplements
Whether you’re serious about your wellness goals or looking for ways to boost your health, choosing omega-3 supplements can be an effective and easy means of doing so. Are you ready to take back better living and make the most of your wellness goals?
If you’re looking to leave behind the fishy taste, we have the perfect alternative: algae omega-3 supplements. If you’re looking for a sustainable, better-tasting, and powerful supplement to give you the omega-3s you need, you’ve come to the right place.
It’s time to take back better living. Ready to get started? Shop our vegan omega-3 supplements today.
Sources:
7 Things To Know About Omega-3 Fatty Acids | NCCIH
Effects of Omega-3 Fatty Acids on Eye Health: Summary | NCCIH
US Food and Drug Administration
EPA vs. DHA: Which Supplement Should I Take?
Omega-3 fatty acids are essential for the body, acting as building blocks for cells and supporting many of the body’s...
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Omega-3 fatty acids are essential for the body, acting as building blocks for cells and supporting many of the body’s most fundamental processes. However, many people do not receive an adequate amount of these healthy fats in their daily diet. Taking a supplement is a great way to ensure that you get enough of these vital nutrients.
At iwi, our goal is to provide you with the nutrients you need to feel your best and maintain your overall health.
When choosing supplements, you may find multiple forms of omega-3 fatty acids. Two of the most important omega-3 fats are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Each type of omega-3 offers its own benefits. Understanding the differences between EPA and DHA, and the health benefits of each, can help you decide which supplement may be the best choice for you and your body’s needs.
What Is Omega-3?
Omega-3 fatty acids are a group of long-chain, polyunsaturated fats that support the body's healthy function. Omega-3 fats provide a long list of benefits that contribute to overall health and wellness — however, the body does not produce omega-3 fats on its own. Therefore, it is important to ensure that you strive for a regular intake of these fatty acids to receive all of the benefits.
Omega-3 fatty acids are considered an essential part of cell membranes and have a vital role in the function of cell receptors and cell behavior. Omega-3s can support essential components in the body, like genetic function, inflammatory response, and cardiovascular health. The three forms of omega-3s are:
- Alpha-linolenic acid (ALA), which the human body must convert into EPA and DHA
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Your body needs all three nutrients to maintain proper functioning in its most important systems. However, it is harder to obtain some of the nutrients than others.
For example, ALA is abundant in most diets since it is found in many seeds and plant-based oils, but the body can only convert small levels of ALA into EPA and DHA.
What Are the Benefits of Omega-3?
A proper intake of omega-3 fatty acids can help support several of the body’s key systems. Omega-3 is known for supporting immune health and relieving tension in the body, which helps aid several main bodily functions and keep them running normally, even as you age. Taking omega-3 can help maintain healthy function in the following systems.
Heart Health
Omega-3 fatty acids support a healthy heart in several ways, as a consistent intake of omega-3 supports healthy blood pressure, heart rate, and cholesterol and triglyceride levels. Foods or supplements rich in EPA and DHA omega-3s are great for maintaining overall cardiovascular function by supporting a regular heartbeat and arterial health.
Brain Health
A consistent intake of omega-3s helps support healthy brain cells and maintain regular brain function. Omega-3s, specifically DHA, help support healthy cognitive function, with the potential to maintain memory, motor function, and processing speed.
Omega-3’s benefits for the brain also support mental health. Receiving omega-3 through diet or supplementation helps support a healthy mood and overall emotional wellness.
Additionally, omega-3s are recognized as important for a healthy pregnancy by supporting normal brain development in a fetus. Taking omega-3 supplements or receiving a steady amount of nutrients through diet can have several benefits for a baby, setting the foundations for healthy development.
Eye Health
The eye contains significant amounts of several fats, which control the ability to see in different lighting conditions. Part of these essential fats is omega-3, which has high concentrations in the eyes.
In fact, omega-3 accounts for 50% of the fats in the eye. Omega-3, specifically DHA, has a powerful role in maintaining normal eye function. Regular omega-3 intake can provide relief as you age, helping to support healthy eye function.
Joint Health
Including omega-3 fatty acids in your diet also supports improved joint health. Omega-3 fatty acids are excellent at soothing tension in the body, and the joints are no different. Including these essential fatty acids in your diet helps maintain healthy joint tissue, leading to support for mobility. This is key for aging individuals, who may start to experience challenges with their joint health.
How Much Omega-3 Do You Need?
The recommended daily intake of omega-3s varies depending on age. For the average adult male, experts recommend a daily intake of 1.6g. For the average adult female, experts recommend 1.1 g.
One point to consider here is that all science on daily recommended intake of omega-3 is built on the absorption rate of fish oil, since that is the most widely-used source of omega-3 in human clinical trials. If you obtain your EPA and DHA from non-fish sources, the daily serving size may vary — more on that later in this article.
Adults can receive their omega-3 intake through any of the three main types of fatty acids since they can convert ALA into DHA or EPA. However, the body only converts a limited amount of the ALA it receives, making it essential to include DHA and EPA in a complete diet.
For mothers, experts recommend a higher-than-average intake of omega-3s, both during pregnancy and lactation. During a child’s first year of development, they cannot convert ALA, making it crucial that the mother has a healthy intake of omega-3s to provide these nutrients to the child through breastfeeding.
What Is EPA?
EPA is one of the most important omega-3 fatty acids. In the body, EPA is used to produce signaling molecules called eicosanoids. EPA is found most abundantly in fatty fish and various supplements. The body can convert ALA into EPA on its own but can only convert a small percentage of ALA at a time — namely around 7% of ALA. Therefore, you should include rich sources of EPA into your daily diet or take a supplement regularly.
What Are the Benefits of EPA?
EPA offers several benefits in supporting overall wellness in the body, largely thanks to the production of eicosanoids. EPA and its ability to produce eicosanoids do the following:
- Maintainscardiovascular function by supporting healthy blood pressure.
- Helps support a healthy pregnancy by contributing to the healthy development of the fetus as well as improved mental wellness for the mother.
- Has been shown to maintain a healthy balance between pro-inflammatory and anti-inflammatory proteins. This balance factors into maintaining healthy heart function long-term, even as one starts to age.
- Scientists have found EPA to be key for supporting mental health and supporting a healthier, positive mood.
Science indicates that EPA is beneficial to proper cognitive functioning when taken alongside DHA.
What Is DHA?
DHA is a second, but just as necessary, omega-3 fatty acid. Unlike EPA, the nutrient cannot be directly converted from ALA by the body.The body can convert EPA into DHA, but not in large amounts. Therefore, it is important toreceive DHA directly through diet or supplementation. DHA has an important role in supporting functions of the brain and eyes, making up some of the building blocks of these two systems.
What Are the Benefits of DHA?
DHA has a positive impact on several of the body’s important functions, both for adults and developing fetuses. High levels of DHA in the body may:
- Support cognitive function, such as memory and motor skills.
- Help maintain healthy eye function.
- Support healthy fetal growth and brain development.
In some cases, DHA provides additional benefits over EPA. For example, according to a study, DHA is considered to be better at soothing tension in the body than EPA. This is particularly beneficial for aging adults who may need extra support with cognitive function as time goes on.
Is It Better To Take EPA or DHA?
Ultimately, both EPA and DHA are vital nutrients, and you should have a healthy intake of both. There are many valuable benefits to each type of omega-3, but they are not always the same. For example, DHA may play a stronger role in cognitive function, while EPA has a stronger impact on overall mood.
If you are deciding between taking an EPA or DHA supplement, your decision will likely come down to your lifestyle and specific needs. It will be crucial to weigh your body’s needs to reap the most significant benefits from omega-3s. For example, a pregnant woman would likely benefit from a DHA supplement to support the healthy development of her baby.
On the other hand, an individual seeking to support cognitive function throughout the aging process could benefit more from an EPA supplement. Consider the potential benefits of each source so you can decide which is more likely to provide you with the support you are looking for. In some cases, an individual might benefit from taking a supplement that includes both if they receive very little omega-3 in their daily diet.
What Are Good Sources of Omega-3?
Each type of omega-3 exists in a variety of sources. Some sources offer only DHA, EPA, or ALA, while others offer a combination of EPA and DHA. Whether you prefer to receive your omega-3 intake through foods or supplements, you have many options.
Diet
Several foods are rich in omega-3s. Fish are a rich source of omega-3, with some fish even providing thousands of micrograms per serving. Mackerel contains the highest concentration of any fish and provides both EPA and DHA. Other nutrient-dense options are salmon, sardines, and herring, while oysters and caviar also provide considerable amounts of fatty acids. All of these options consist of a combination of DHA and EPA.
Although fish are an abundant source of omega-3s, they are not the only source — foods like flax seeds, chia seeds, and walnuts all have very high concentrations of omega-3s. These foods all contain high levels of ALA omega-3 fatty acids. The body can use the ALA found in these founds and convert it to the DHA and EPAnutrients that are key to your overall health, but it can not convert all of it.
Other foods that contain omega-3 fatty acids include eggs, meat from grass-fed animals, and vegetables like spinach or brussels sprouts. However, they do not contain nearly as much omega-3 as the others, and typically not enough to meet our daily need for omega-3.
Supplements
For many, it is difficult to obtain all the recommended omega-3 from food alone. Supplements allow individuals to ensure they receive enough omega-3 outside of their diet. Since fish is one of the best sources of fatty acids, fish oil is the most commonly used omega-3 supplement.
Supplements are also a great option for individuals on specialized diets. Because fish is a main source of DHA and EPA, it can be difficult for individuals on a plant-based diet to obtain enough of these fatty acids. Fortunately, we at iwi have a solution: our algae-based omega-3 supplements.
Algae are the most significant contributor of omega-3 to aquatic ecosystems. Fish are such effective sources of omega-3 fatty acids because microalgae are at the bottom of the food chain — the fish don’t make omega-3 themselves… they get it from the original source, algae!
Many consider algae to be a “power plant” because it contains high amounts of omega-3 and supplies your body directly with both DHA and EPA. Since algae provide true DHA and EPA, no conversion process is necessary, unlike other plant-based sources. As a result, omega-3 derived from algae also has a higher absorption rate than other sources, allowing your body to metabolize and efficiently use the fats.
Support Your Overall Health With Omega-3 Supplements
Taking omega-3 supplements is an excellent way to support healthy brain, heart, joint, and eye function while helping you maintain your overall health. With all of the great benefits that omega-3s offer, it is important not to neglect these healthy fats in your diet. To strengthen your diet with beneficial omega-3 nutrients,explore the iwi inventory of plant-based omega-3 supplements.
iwi offers an extensive selection of omega-3 supplements, including EPA and DHA supplements, giving you the power to choose the supplement that best fits your needs. All iwi omega-3 supplements are made from algae, the best plant-based source for EPA and DHA fatty acids, offering a fantastic option for everyone from vegans to keto dieters. Try iwi omega-3 supplements today!
Sources:
Omega-3 Fatty Acids: An Essential Contribution | The Nutrition Source
The Role of Eicosanoids in Angiotensin-Dependent Hypertension | American Heart Association Journals
New study finds fish oil omega-3s EPA and DHA work differently on chronic inflammation | Tufts Now.
Two omega-3s in fish oil may boost brain function in people with heart disease | Heart.org
Omega-3 fatty acids for mood disorders | Harvard Health
Signs of a Strong Immune System & Tips To Maintain It
Over the last few years, we've all probably thought about our immune systems more than ever before. Complex and fascinating,...
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Over the last few years, we've all probably thought about our immune systems more than ever before. Complex and fascinating, our immune system keeps us safe from pathogens, bacteria, viruses, and germs that we encounter in our daily lives. We rely on our bodies to keep us resilient even while we move throughout the world.
But what can you do, practically speaking, to maintain your immune system? What are the signs that indicate a well-functioning or a poorly-functioning immune response?
These are the questions this article seeks to answer. By the end, you’ll be familiar with your immune system and know what you can do to support and nourish your immune system for better health. Let’s get started.
What Is the Immune System?
Before we get into the weeds, let’s first break down what exactly your immune system is. That way, we can better understand how to target it with proper support.
The immune system is made up of specific cells, proteins, and organs in the body which work in synergy to keep you safe from infections, viruses, and parasites. Some elements of the immune system focus on getting invaders out of the body as soon as possible (think of your sneeze reflex, or a strong reaction to bad food), while some specialized cells send signals to mobilize a more robust immune response.
What Are Its Various Parts?
The immune system is made up of two equally-important halves: the innate (general) immune system, and the adaptive (acquired, specialized) immune system.
The innate immune system is what we have from birth: the general, non-specific responses that any well-functioning human body possesses. Get a papercut? Your innate immune system causes minor, temporary swelling (inflammation) at the site to stop blood loss and to stop any harmful bacteria from circulating throughout the body.
Major components of the innate immune system are the skin and mucous membranes, stomach acid and enzymes (to destroy pathogens that enter the body through the mouth), and special circulating cells (including NK cells) which roam throughout the blood stream, looking out for invaders. The innate immune system reacts quickly — often within just a few hours — but is less "intelligent" or targeted in its response.
By contrast, the adaptive immune system learns over time from every cold, virus, and pathogen we've encountered in our lives. While it reacts less quickly than the innate immune system, it can respond with an entire dossier of the weaknesses of this particular invader, leading to a much more targeted and strategic immune response. The stars of the adaptive immune system are T cells, B cells, and the antibodies.
Our skin, mucus membranes like our noses and mouths, and balanced gut microbiome are critically important to proper immune response.
What Does an Unhealthy Immune System Look Like?
If your immune system is not as healthy as it should be, your body won’t be able to function optimally. You come into contact with pathogens every day, and your immune system is constantly fighting them off, so it needs to be in top form.
Here are some signs that your immune system might not be fully supported.
High Stress Levels
Large amounts of stress aren’t the result of a weak immune system, but they can be a cause of it. When your body is stressed, it releases a hormone called cortisol. Cortisol starts to signal the fight-or-flight response in your body, and it causes resources to be diverted to high-priority areas in a life or death situation, like the heart, muscles, and lungs.
This is great for a dangerous scenario, but if cortisol stays in the body for too long, it can weaken other parts of the body, such as the digestive system and immune system.
Because of this, it’s always important to keep your stress in check and keep your various systems operating at the levels they should.
Frequent Colds
If you are constantly getting sick or having the same cold for several days or even weeks, it is likely a sign that your immune system needs some support.
Most people get between two and three colds per year. They’re a perfectly normal part of life, and they tend to go away in about a week. It takes your immune system three or four days to form an immune response and another few days to carry it out.
But if you’re getting more colds than this each year, or if your colds last longer than normal, you might want to bolster your immune strength.
Problems With Your Gut
It’s estimated that about 70% of your immune system exists within your gut. Countless beneficial bacteria live in your gut, fighting infection and supporting the immune system.
If your gut bacteria are unhealthy, it could compromise your immune system. Signs of an unhealthy gut microbiome are frequent diarrhea, gas, or constipation. If you experience these symptoms regularly, you may need to check in with your immune system.
What Does a Healthy Immune System Look Like?
If your immune system is properly supported, your body can protect you from infection as it should. This can have numerous positive effects on your body, saving you a lot of time and energy. Here are some signs that your immune system is working well.
Immune Resilience
No matter how perfectly you eat or how diligently you take your supplements, you'll still come down with something from time to time...but a well-functioning immune system will have you bouncing back well from these normal, everyday colds.
Healthy Digestive System
With 70% of the immune system being in your gut, it’s likely that if you have a healthy digestive system, your immune system is also fairly healthy. If you have regular, healthy bowel movements and don’t experience bad gas or constipation, that can be a good sign that your immune system is healthy.
Feeling Well-Rested and Energetic
If your immune system is working overtime trying to fight infection, it will consume a lot of energy. If you’re feeling tired all the time, even after a good night of sleep, your body might be fighting off an infection without you realizing it. It’s also possible that your immune system is unhealthy if you have this problem.
But if you are getting good sleep and that sleep is restful and rejuvenating, that can be a good sign that your immune system is working well.
How Can I Maintain My Immune System?
Now that we know what a healthy immune system looks like, let’s talk about what you can do to support your immune system so that it can work well for you.
Healthy Diet
A healthy diet is a great first step to a healthy immune system. Eating large amounts of processed foods can take a toll on your digestive system and thus your immune system.
So it’s best to avoid unhealthy fats like trans fats, avoid large amounts of sugar, and keep your alcohol intake to one or two drinks per day. In addition, it’s important to feed your gut microbiome with large amounts of fiber to keep it healthy and active.
This all works to keep your digestive system healthy and working properly.
Sleep
Making sure to get proper sleep each night is another important step to take to support the health of your immune system. Sleep is a time for your body to recuperate and get rid of any waste that gathers throughout the day.
Sleep is an important regulator for the immune system, especially the lymphatic system. So make sure to get seven to nine hours of sleep every night, and try to go to sleep and wake up at the same time every day. This will help your body get into a healthy rhythm.
Proper Nutrition
The right nutrients are critical for a healthy immune system. Vitamin C and other antioxidants are important vitamins that your immune system utilizes, fighting free radicals and keeping the cells healthy.
But another incredibly important nutrient is omega-3, specifically EPA (eicosapentaenoic acid). EPA helps to support a healthy inflammatory response in the gut, which, as we’ve discussed, is an important part of the immune system.
Omega-3 can help keep your gut healthy and keep inflammation moderated so that your microbiome can be as healthy as possible. It’s an amazing way to support the largest part of your immune system.
On top of that, omega-3 fatty acids play a key role in the function of several specialized immune cells, so finding a consistent source of omega-3s to add to your daily routine will go a long way towards nourishing your immune system.
Support Your Immune System
Now that you've learned more about how your immune system works, what signs you might see if it is underperforming, and the steps you can take to support it, we hope you feel more empowered to take charge of your health. Remember, three key components to a resilient immune system are a healthy diet low in sugar and high in nutrients, 7-9 hours of quality sleep, and great gut health, supported by omega-3s.
Sources
6 Signs You Have a Weakened Immune System | Penn Medicine
Immune system explained | Better Health Channel
To boost immunity, look to the gut | Vital Signs | UCLA Health
Immune System Supplements: How Do They Work?
When we are in poor health, every part of our lives can be affected — from our social lives, to...
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When we are in poor health, every part of our lives can be affected — from our social lives, to our finances, to our careers.
That’s why it’s so important to support your immune system so that it can work to defend you against unwanted sickness and promote good health all around. Because of this, more and more people are turning to immune system supplements to help support their immune systems.
Today, we will go through everything you need to know about immune system supplements. By the end, you’ll have a good understanding of what these supplements are trying to do, how they do it, what ingredients they use to accomplish their goals, and what to look for in your supplements. Let’s get started.
What Is the Goal of Immune System Supplements?
To start things off, it’s important to understand the purpose of immune system supplements, how they work, and what to look for.
Many people believe that the only time an immune supplement is needed is when you're feeling under the weather. In fact, providing nourishment for your body and meeting all of your daily requirements for nutrients makes sense to do at least seasonally, and for some of us, daily.
Dietary supplements with a focus on immune support give your body an adequate dose of the micronutrients your immune system needs to function. They help keep your natural immune system in tip-top shape, utilizing the power that already lies within your body to support your health.
How Do They Do It?
In order to have a healthy immune system, the various parts of your immune system require certain vitamins and minerals to function. Think of carbs, proteins, and fats as the fuel for your body and vitamins and minerals as the tools your body uses to accomplish a certain task.
The health benefits of immune supplements stem from your immune system having all of the tools it needs to get stuff done! The result is properly supported immune function for your body.
These vitamins help keep your immune response strong, maintaining solid immune health so that your body is always ready to defend itself.
What Do Immune Supplements Do Specifically?
There are a few ways that immune system supplements seek to help your body. In general, there are a few different areas where your body is prone to weakness. Supplements work to help support those areas by giving your body the nutrients they need to stay strong.
Antioxidants
One way supplements do this is with antioxidants. To understand antioxidants, we first need to understand free radicals.
Free radicals are independent molecules in the human body that have an unpaired electron. These molecules aren’t part of a larger body part; rather, they’re floating freely.
Because of this extra electron, these molecules are highly reactive, and if they come in contact with your cells, they can cause damage to them in the form of oxidative stress, which can cause damage to lipids, proteins, and even your DNA.
This damage can cause aging and illness in your body, so it’s important to try and fight it. Antioxidants are the solution. They donate one of their own electrons to the free radicals, making the molecule less reactive, so oxidative stress is reduced throughout the body.
Scientists are discovering more and more about free radicals and antioxidants in our bodies and healthcare. Getting enough antioxidants is a great way to support your body’s health and combat oxidative stress.
Probiotics
Your digestive system is another area that needs help in your body. It’s one of the most complex systems in your body because of the delicate balance of bacteria living in your gut. Your intestines contain a microbiome of healthy bacteria that helps your body break down foods and absorb the nutrients you give it.
This community of bacteria is an incredibly important part of your health. Without it, we wouldn’t be able to digest the foods that are of paramount importance to our diets. Not only that, but these healthy bacteria also help to crowd out any bad bacteria that enter our digestive tract.
Probiotics contain healthy bacteria that support this community in your gut, which contributes to maintaining your gut health and supporting immune function.
Immune System Function
Supplements also aim to help support your immune system and immune cells in general. Maintaining a diet with all the nutrients you need for a healthy immune system can be incredibly difficult. Immune supplements help bridge that nutritional gap.
Supplements can help your white blood cells, T cells, and B cells support your wellness and keep your lymphatic system functioning properly. Supplements can also help your bone marrow produce red and white blood cells and so much more.
Multivitamins and other supplements help you maintain a healthy diet, complete with the micronutrients you need, to support your immune system and body.
What Vitamins and Minerals Are Common in Immune Supplements?
Generally, some micronutrients are more important than others when it comes to immune health. Here are some of the most common ingredients you might find in an immunity supplement.
Vitamin A
Vitamin A is an incredibly important vitamin for the immune system. You’ve probably heard the old wives' tale that the vitamin A in carrots helps you see well at night. This is partly true, as it supports eye health, but it does far more than that.
In the immune system, vitamin A supports healthy white blood cells, and it helps support the activity of immune system cells. It’s found in many animal products and plants like carrots and leafy greens.
Vitamin C
Another essential vitamin is vitamin C. You probably know that this nutrient is common in immune system supplements. Here’s why.
Vitamin C, also called ascorbic acid, is a powerful antioxidant. It’s important for defending your body against pathogens like viral infections and bacterial infections, but it also plays a role in healing wounds. Vitamin C helps support both the part of your immune system that you're born with (called the innate immune system) and the part that learns over time from the various illnesses you experience during your life (called the adaptive immune system).
You can find vitamin C in citrus fruits, bell peppers, tomatoes, turmeric, and vitamin C supplements.
Vitamin D3
Vitamin D, specifically D3, is critical for various reasons. Multiple studies in both adults and children have shown that being deficient in vitamin D is associated with a higher risk and greater severity of infections.
Vitamin D deficiency is relatively common amongst Americans because it is tough to get enough from our diets alone. It’s mostly found in fatty fish like salmon or tuna. Because of our generally low intake, vitamin D supplements can help ensure that our levels of this vitamin are adequate.
Vitamin E
Another common and important antioxidant is vitamin E. This vitamin is involved in over 200 chemical reactions in the body, so it plays a key role in your health.
Vitamin E is even more concentrated in your immune cells than in your bloodstream, and is recognized for being critical for modulating immune function.
You can find vitamin E in plant foods with high levels of fat, such as avocados, almonds, peanuts, and sunflower seeds.
Zinc
Zinc is a very well-known ally for the immune system--many of us have probably seen or used throat lozenges containing zinc when we start to feel a sniffle.
Zinc is vital to the immune system for its role in the production of key immune cells.
Zinc is also important for building various proteins throughout the body, and it even plays a role in the construction of DNA. It’s important for over 100 enzymes in the body to perform certain chemical reactions.
Not to mention, zinc is important for maintaining proper taste and smell, and it even has effects that help support the health of your skin.
Fatty Acids
Another critical component for immune health is fatty acids due to their anti-inflammatory properties. Many people understand that unsaturated fats are healthy and helpful for our heart health, but not as many people know that they are important for the immune system.
Healthy fats like omega-3s, omega-6s, omega-7s, and omega-9s are helpful throughout the body. They help support a healthy inflammatory response in the body, maintain the health of cell membranes, and provide energy for your body.
Omega-3s can come typically from fatty fish like salmon or tuna, but they also can be found in certain species of algae. So algae-based supplements like ours are great sources of omega-3s for people with a plant-based diet.
Not All Supplements Are Created Equal
Now you know some of the ingredients to look for when you’re shopping for immune system supplements. But that’s not the only thing you should look for.
Depending on where you're buying your supplement, the products you're considering may have been held to a wide range of quality standards. Does this store permit artificial colors and flavors to be used in the supplements they sell? Is this an online-only brand that you've never heard of elsewhere and doesn't seem to have many reviews? While there are regulations about how supplements are manufactured, it takes a reputable company to create products with your best interest in mind.
So it’s important to get your supplements from quality companies that have integrity as a core value. Look for companies that guarantee accurate nutrition information and sustainable farming practices so you know your supplements are the right fit for your own standards and values.
Here at iwi, our immune-boosting EPA supplement is sourced from algae for a plant-based and sustainable way to give your body the support it needs. Our supplement is free of sugar, gelatin, nuts, dairy, hidden additives, and artificial colors and flavors so that you can rest assured that you are getting high-quality immune support.
Other Ways To Help Your Immune System
But supplements aren’t the end of the story when it comes to supporting the health of your immune system. A healthy lifestyle is also of paramount importance if you’re trying to stay healthy. Here are some things you need to do in order to keep your body healthy.
First, make sure you have a healthy diet. Any dietitian or nutritionist will tell you that the food you eat is one of the first steps to healthy living. Make sure you get a healthy dose of vegetables and fruits every day, as they are packed with the micronutrients your body needs. Also, focus on getting your carbs from whole grains and your proteins from lean protein sources to make for a balanced diet.
Also, you need to make sure you stay active. Physical activity is important for keeping all parts of your body strong, not just your musculoskeletal system.
Finally, a healthy amount of sleep is critical to staying healthy. Sleep is when your body gets to recuperate, get rid of various waste from its systems, and generally rest and restore itself. It’s vital to get enough sleep each night so you can support your immune system and the rest of your body as well.
Conclusion
Immune system supplements are a great way to get your body the nutrients it needs to keep your immune system functioning properly. If your diet lacks any important nutrients, it might be a good idea to pick up an immune supplement to make sure your immune system has the tools it needs to work for you as it should.
Now you know everything you need to know about how these supplements work and what to look for when you’re shopping for one.
Sources
Free radicals, antioxidants and functional foods: Impact on human health | PMC
Immune system explained | Better Health Channel
Probiotics: What is it, Benefits, Side Effects, Food & Types | Cleveland Clinic
Vitamin A | The Nutrition Source | Harvard TH Chan School of Public Health
The Role of Vitamin D in Prevention and Treatment of Infection | PMC
IUBMB-Life 2019: Vitamin E—Regulatory Roles | Miami Research Profiles
Does Seaweed Have Omega-3?: Five Plant-Based Benefits
With countless studies showing the benefits of omega-3 for human health, and with more and more shoppers feeling concerned about...
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With countless studies showing the benefits of omega-3 for human health, and with more and more shoppers feeling concerned about microplastics in the fish they eat, people are looking for other sources of this critical, healthy fat.
Plant-based diets are on the rise, and the form of omega-3 found in seeds, nuts, and vegetables (ALA) is not well utilized by the body. Could seaweed be an option?
Let's learn more about what omega-3 is, what seaweed actually is, and the science behind it all. Let's dive in!
What Is Omega-3?
Before we learn about sources of omega-3, let's first break down what omega-3 is and why it is critical to include in your diet.
Think back to what you know about vitamins: they are compounds that your body absolutely must have in order to function properly, but your body can't make them itself — you have to get them from the foods you eat, or from supplements.
The same is true of omega-3 fats! They are required for your cells to operate, for your hormones to remained balanced, and for your skin and eyes to hold onto moisture.
Omega-3s fall into a category of healthy fats known as polyunsaturated fats. These complex, long-chain fatty acids are needed for many roles in the human body, most notably for heart, brain, joint, and eye health.
The three primary types of omega-3s are ALA (alpha-lineolenic acid), which functions more as a precursor to the two forms with the most research behind them: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
While the human body can technically convert a small percentage of the ALA we consume into DHA and EPA, the conversion rate is low (scientists estimate it at most at 17%), and requires the rest of the diet to be pretty ideal… which, unfortunately for most of us, isn't the case. For this reason, especially for those of us who don't eat fish at least three times a week, taking a daily omega-3 supplement is the most reliable way to get these vital nutrients. Can seaweed play a role in meeting this need? Keep reading to find out!
Health Benefits
Omega-3s have a lot to contribute to your health. Omega-3 fats have been shown to help support the body's production of HDL cholesterol, the "good" cholesterol that helps sweep the bad kind, LDL, from the bloodstream. This helps keep your arteries clear and, thus, supports the health of your cardiovascular system.
Omega-3 is also great for supporting brain health. Omega-3s have been researched for their neuroprotective benefits — and this protective effect for the brain is part of what makes salmon a recommendation by integrative doctors for supporting long-term clear thinking. For those who avoid eating fish, another option might be necessary.
Omega-3 even plays an important role in the development of a fetus or infant. It’s an important fat that helps your baby grow, and it also helps mothers during pregnancy. This is why DHA is a prominent ingredient in prenatal supplements and baby formula.
If you want to support your eyesight, omega-3 can help you do that as well. Omega-3, as a lipid, plays a big role in maintaining the structure of the cell membranes throughout the body. This is especially true with the eyes. Getting enough omega-3 every day can support the health of your eyes in the long term.
Common Dietary Sources
Omega-3 is found in our diet, but you might not get very much of it, depending on your lifestyle. The most common source of omega-3 is fatty fish like salmon, sardines, or tuna, but what if you avoid fish? As we've discussed, whether it's out of concern for the ecosystem of the ocean, or microplastic contamination, or a desire to avoid eating all living things, many people are looking for options beyond fish.
Luckily, we don't have to search too far. Fish don't make omega-3 themselves — they get it from what they eat. We can go straight to the source, too — algae!
Seaweed is technically classified as a macroalgae: a large form of the tiny organisms we might imagine when we think of algae. Seaweed is common in many diets around the world, especially throughout Asia and Pacific Islands.
The forms of seaweed that you might find on a menu near you, such as nori (used to wrap sushi, or sold in snack packets of small salted sheets) are nourishing, but not very high in omega-3… in a study, 7 types of seaweed were examined and found to contain low concentrations of EPA and essentially no DHA.
If seaweed is a macroalgae, then could its cousin, microalgae, be a reliable source of sought-after omega-3? Yes!
A tiny green cousin of seaweed, nannochloropsis, shares many traits with the slippery, floating green stuff we see on the seashore. Nannochloropsis also floats in salty water, uses the sun to photosynthesize, and produces precious nutrition that humans need...omega-3! At last, we've found the seaweed and omega-3 connection.
It’s important to remember that supplements are incredibly helpful in bridging the gaps in our diets and helping us meet our nutrition goals when getting enough is difficult. But supplements are not meant to replace healthy eating. It is important to continue to have a balanced diet full of omega-3 to keep your levels where they should be.
What Are the Benefits of Omega-3 From Sea Plants?
Many people use fish oil supplements to boost their omega-3 intake, but there is a lot of evidence that would suggest that sea plants like certain species of algae are better sources of this important fatty acid.
Let’s go through some of the benefits of these plant-based supplements.
Better Absorption
The omega-3 from sea plants like algae absorbs into the body far better than other sources such as fish oil or krill oil. When compared to fish oil and krill oil, algae oil absorbs into the body almost twice as efficiently, so this omega-3 goes much further than the omega-3 from fish.
This is because the omega-3 in sea plants like nannochloropsis algae is the only omega-3 that is naturally bound to glycolipids and phospholipids. This results in spontaneous emulsions happening once the omega-3s enter your body. This means that the oily omega-3 mixes itself with the water in your digestive system, leading to much more precious omega-3 actually making it into your bloodstream and into your cells!
More Sustainable Farming
The farming practices to get omega-3 from seaweed’s tiny cousin, algae, are incredibly efficient, making them a fantastic source of omega-3. For starters, algae farms can be built on arid land, taking land that couldn't be used for any other purpose and turning it into an oasis of nutrient production.
In addition, algae farms are very nutritionally efficient no matter how you measure them. These farms produce more essential protein per acre and gallon than traditional farming practices.
Algae can grow in these farm beds with just saltwater (which is plentiful just beneath the desert landscape), sunshine (which pours down on this hot climate all year long), and a few key nutrients added to the mix, and 97% of the saltwater can be recycled for further use. No fresh water and no soil make for incredibly efficient farming, and it leaves valuable resources behind for other valuable farms and crops.
Protect the Environment
Getting your omega-3 from seaweed that you add to your plate, or algae that you take as a supplement, also helps to support and protect the environment. Getting these nutrients from fish and krill means fishing them out of their natural habitat. These are important organisms in their ecosystems, and taking them out can throw things out of balance.
This is especially true when it comes to krill. Krill are a vital part of the ocean’s ecosystem. When krill eat their food — microalgae at the ocean's surface which have absorbed carbon from the air — the carbon gets ingested by the krill, who then excrete it to the ocean floor. This is an important natural form of carbon sequestration!
Krill are a vital part of our fight against climate change. Algae farming leaves these important organisms where they belong so they can continue to do what they do best.
Suitable for Plant-Based Diets
Seaweed is also suitable for people with plant-based diets. It can be difficult for people who only eat plants to get valuable nutrients like omega-3, but seaweed can give you what you need no matter what your diet is.
Algae oil is gluten-free, animal-free, and dairy-free. No matter how you eat, this source of omega-3 can work for you.
Additional Omegas
Algae oil also contains additional omega acids beyond omega-3. It contains omega-6, omega-7, and omega-9, on top of the already present EPA, DHA, and other omega-3s. It’s an incredibly powerful source of healthy fats that can support your heart health.
Plant-Based Omega-3s
Seaweed and algae are incredibly valuable sources of nutrition, especially when it comes to omega-3. Omega-3 from sea plants has better absorption, is farmed more sustainably, is better for the environment, suitable for all diets, and has more nutrition to offer than just omega-3s.
Here at iwi, our algae-based omega-3 supplements come from a micro-algae known as nannochloropsis. Try our supplements today and experience the power of plant-based nutrition from the sea.
Sources
Omega-3 Fatty Acids Fact Sheet for Consumers | National Institutes of Health
What Can Cause High Cholesterol Besides Diet: 6 Things
Do you have high cholesterol but maintain a well-balanced diet? You aren’t alone. It can be frustrating to feel like...
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Do you have high cholesterol but maintain a well-balanced diet? You aren’t alone.
It can be frustrating to feel like you’re doing everything right and still have trouble maintaining healthy cholesterol levels.
At iwi, we know you prioritize your health and wellness. We’ve compiled this guide detailing what you need to know about high cholesterol, including the possible causes of high cholesterol, risk factors, and complications.
What Is High Cholesterol?
So, what is cholesterol, and what contributes to high cholesterol levels?
Cholesterol is a waxy fat-like substance that your body needs to build cells, vitamin D, and other hormones. Cholesterol even helps with food digestion. However, your body can only use a limited amount of cholesterol at a time.
Cholesterol is made by the body in the liver, but it also enters the body through some foods like meat and dairy products. Your body needs cholesterol to work properly, but it’s important to be aware of what causes high cholesterol and what can happen when there’s too much in your body.
High cholesterol can build up in your arteries and make you more susceptible to heart disease. When cholesterol levels are too high, fatty deposits can build up in your blood vessels and make it difficult for your blood to flow through your arteries.
What Can Cause High Cholesterol Besides Diet?
Unfortunately, you may be at risk for high cholesterol, even if you are eating the most well-balanced diet. There are certain factors that may contribute to high cholesterol. These include:
1. Obesity
Your weight can put you at risk for having high cholesterol, especially if you have a body mass index (BMI) of 30 or higher.
2. Lack of Exercise
Exercise can support proper levels of HDL, the “good cholesterol,” and may even work to keep bad cholesterol at bay.
Be aware of how much activity you are getting in the day and try to meet the recommended guidelines for your age.
3. Smoking
Cigarette smoking and vaping may contribute to lowering your good cholesterol, HDL. How often are you smoking? If you are a regular smoker, now might be the time to start cutting down. Aside from contributing to high cholesterol, smoking can also negatively impact your lung health, heart health, and oral health.
4. Alcohol
Drinking too much alcohol can increase your total cholesterol level. Heavy drinking (defined as more than 7 drinks per week for women and more than 14 per week for men) can also contribute to liver or kidney disease, which contributes to further cholesterol challenges, as well as creating other health risks. It is largely beneficial to stay aware of how much alcohol you consume and how often.
5. Age
It’s much more common for people over the age of 40 to have high levels of “bad” cholesterol since your liver becomes less efficient at removing LDL cholesterol. This is one of the factors you cannot control, but continuing to maintain a healthy lifestyle as you grow older may help minimize this age-related risk.
6. Genetic Conditions
Another risk factor you can’t control is your family history and any genetic conditions you may have. Familial hypercholesterolemia is a genetic condition marked by high levels of cholesterol.
When high cholesterol runs in the family, it may mean you’re also more genetically predisposed.
Some of these cholesterol risk factors are within your control, such as weight, exercise, smoking, and drinking alcohol. Focus on the things you can control and make the necessary changes to help improve your wellness.
Always make sure to talk to your healthcare professional about your health factors, whether you might be at risk for high cholesterol, and what you can do about it.
How Do You Measure Cholesterol Levels?
Your cholesterol levels are measured in a blood test conducted by your healthcare provider called a lipoprotein panel. This test gives you information on the different cholesterol levels in your body, such as:
- Total cholesterol
- Low-density lipoprotein, which is the main source of blockage in your arteries
- High-density lipoprotein, which helps remove LDL cholesterol from your arteries
- Triglycerides, another form of fat in your blood that can raise your risk for heart disease
What Are Symptoms of High Cholesterol?
Unfortunately, one of the main problems of high cholesterol is that it does not cause any symptoms.
In most cases, it only causes emergency events like a heart attack or a stroke. It can go unnoticed until a health emergency occurs.
Emergency events like this only happen when high cholesterol forms plaque in your arteries. Cholesterol can build up and clog the arteries, making it harder for blood to pass through. If a blood clot forms and becomes trapped in the artery, it could result in a stroke or heart attack.
The best way to know if your cholesterol is too high is to have a lipoprotein panel done. It’s important to get your cholesterol checked every couple of years after turning 20, especially if you have risk factors.
When Do You Need To See a Doctor for High Cholesterol?
Since there isn’t a way to know if you have high cholesterol, it’s important to get regularly screened by your doctor.
The National Lung, Heart, and Blood Institute (NLHBI) recommends that a person’s first cholesterol screening should be between the ages of 9 to 11 and then repeated every five years after that.
For men ages 45 to 65 and women ages 55 to 65, doctors recommend a test every one to two years. If you are over the age of 65, it’s recommended that you receive a cholesterol test annually.
What Are the Main Types of Cholesterol?
Low-Density Lipoprotein (LDL)
This is considered to be the “bad cholesterol” since it can build up in your arteries and increase your risk of complications like a heart attack or stroke.
High-Density Lipoprotein (HDL)
This form is known as the “good cholesterol” since it can bring LDL back to your liver for elimination.
Very Low-Density Lipoprotein (VLDL)
Another form of cholesterol that isn't talked about as often is known as VLDL, another type of "bad cholesterol" that carries triglycerides (a common fat) into your tissues.
Eating too many high-fat foods, especially those high in saturated fat, is a main cause of high cholesterol. This increases your chance for levels of LDL to be increased in your blood.
What Are the Complications of High Cholesterol?
High cholesterol can lead to plaques in your arteries and reduce blood flow, potentially leading to dangerous complications such as:
- Chest pain, since the arteries that supply your heart with blood can be affected.
- Increased risk of a heart attack
- Increased risk of a stroke
Since complications can be quite serious, it’s important to be tested regularly and talk to your doctor about any questions or concerns you may have.
What Are Ways To Prevent High Cholesterol?
Although there are certain factors that may leave you more at risk to have high cholesterol, there are still habits you can incorporate into your daily routine to better your wellness overall.
Quit Smoking
Setting aside tobacco products can be an effective way to prevent high cholesterol as well as potentially thwart future health problems. Research ways to start implementing smoke-free habits into your life.
Get More Exercise
Starting small and working your way up to 30 minutes of exercise a day has many benefits beyond just preventing you from having high cholesterol.
Start with small ways you can add some movement into your daily routine. Skip the elevator and use stairs or take an after-work walk through your neighborhood.
Everything in Moderation
Be aware of the kinds of things you are eating and how they could affect you, including how much alcohol you drink. Cutting back on empty calories and making sure everything you consume is in moderation can help maintain cholesterol levels.
Learning How To Manage Stress
Stress can raise your cholesterol levels, so finding ways to reduce and manage stress can be essential for a healthier life, both physically and mentally. Be aware of the daily stresses in your life, implement self-care options, and make more time for relaxing routines and hobbies.
Cholesterol iwi Supplement
At iwi, we would also recommend our cholesterol supplement. Clinically proven in a case study with 104 participants, Almega®PL, the algal oil in iwi supplements, decreased total cholesterol against a placebo. “Bad” cholesterol decreased by 25% on average in just three months.
Incorporate these lifelong habits for a more happy and healthy life. As you can see, some of these habits have more than just a positive effect on your cholesterol — they benefit your overall health, too.
Choose Better Living With iwi
We know how much there is to keep track of when it comes to your wellness goals. That’s why we designed our products to fit your busy lifestyle. With our omega-3 supplements, you can find the right supplement to fit your needs.
Whether you’re looking to support your brain, eyes, heart, or joint health, or you’re looking to reduce your cholesterol, we have something for everyone. Be a part of our global community.
We want you to know that we have your back, whether it’s supporting you with our algae omega-3 supplements or providing you with the information you need to live your best and healthiest life.
Sources:
Triglycerides: Why do they matter? | Mayo Clinic.
Familial hypercholesterolemia | MedlinePlus Medical Encyclopedia
Heart Attack Symptoms, Risk, and Recovery | CDC.
Stroke - Symptoms and causes | Mayo Clinic
Krill Oil vs. Algae Oil: What’s the Difference?
If you have ever looked into omega-3 supplements before, you have probably heard about krill oil or fish oil and...
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If you have ever looked into omega-3 supplements before, you have probably heard about krill oil or fish oil and algae oil. These two sources of this valuable fatty acid are commonly found in nutritional and dietary supplements.
But what is the difference between these two oils? Is one better than the other, and do they really support the health of your heart? Which one should you choose?
Those are the questions we hope to answer here at iwi. Keep reading for a full breakdown of these two sources of omega-3 and find out which one comes out on top.
What Is Krill Oil?
Krill oil is a common source of omega-3 when it comes to supplements. Although they may not show up on most menus in the U.S., they are eaten in some parts of the world. By far, though, the majority of krill that are caught commercially are processed for uses other than fine dining, especially for nutritional value. Krill oil is high in omega-3, vitamin A, and antioxidants.
Krill are small shrimp-like creatures that live in the ocean. Ranging in size from one to six centimeters, there are nearly 100 species of krill worldwide; one species in particular, though, is considered a "keystone species" of the ocean, and it happens to be the one targeted for supplement manufacturing.
The word "krill" actually comes from a Norwegian word for "whale food," which gives you a good sense of the importance of this tiny crustacean. Not only whales, but seals, penguins, and larger fish rely on krill for food.
Krill eat algae at the ocean's surface which have captured carbon dioxide from the air. The krill excrete the carbon as sediment at the bottom of the ocean, helping remove CO2 from our atmosphere. When krill are removed from the seas at a massive rate, not only is the food chain disrupted, but this process of carbon sequestration as well. The concept of a "keystone species" is very real — without them, the whole structure falls apart.
How Effective Is Krill Oil?
Krill oil is naturally found in the phospholipid form, a form of fat that is better utilized by the human body than the triglyceride form that fish oil naturally occurs in.
Although it is a step better absorbed than fish oil, we need to ask ourselves if the disruption to the ocean is worth it if there are even better-absorbed options available. In fact, some major natural foods stores refuse to sell krill oil supplements because of the negative environmental impact.
What Is Algae Oil?
Algae oil is a fairly incredible source of omega-3. If your experience with algae is limited to home swimming pool maintenance, then it may surprise you to learn that there are at least 33,000 named species of algae in the world, some with powerful nutritional benefits for humans. If you find your diet lacking in algae, it may be time to look into algae supplements.
How Is It Made?
Algae grows in many conditions, and one unique species can grow in a climate that makes it a perfect solution for dietary supplement production.
Nannochloropsis algae is special. It can make its own energy from the sun (like all plants) through photosynthesis. Because of this, it takes in carbon dioxide and releases oxygen. It isn't very finicky when it comes to temperature or saltiness of the water it lives in, either.
iwi has found that we can grow this tiny power plant in large, open-air beds (like your raised vegetable garden at home!), let it soak up the sunshine of the barren desert, and give it salty water from underground aquifers found just below the surface of the desert. Since this type of algae originally lived in the ocean, salt water is perfect!
Not to mention, it leaves those valuable krill in the ocean where they can continue to help absorb atmospheric carbon. It’s an incredibly sustainable practice.
How Effective Is Algae Oil?
On top of being quite sustainable, algae oil is incredibly well-absorbed. The omega-3 in iwi’s algae is naturally bound to glycolipids and phospholipids, so they have built-in emulsifiers that help break down the omega-3 in your body for maximum absorption.
Because of this, iwi’s algae oil is absorbed by your body about twice as efficiently as fish or krill oils. It also has a high level of EPA and DHA, which are the omega-3s that you should be after in your supplements since they are the true, pre-formed versions of omega-3 that your body needs..
Omega-3 supplements made from this source, like ours here at iwi, are incredibly effective, and they give you the nutrition you need to support the health of your heart, brain, eyes, joints, and more.
What Is Omega-3?
Krill oil and algae oil supplements both offer you a good source of omega-3 fatty acids.
That said, what is omega-3, exactly?
It’s an important type of fat that regulates many crucial processes in our bodies.
Omega-3 is a long-chain polyunsaturated fat — you might hold the misconception that fats are bad for you and that you should avoid them, but this is not the case with omega-3.
If fat is polyunsaturated, it has more than one carbon bond in the molecule. On top of making the fats healthier, this also makes these fats liquid at room temperatures, such as olive oil, avocado oil, and canola oil.
It’s important to look to sources like omega-3 for your fat intake rather than unhealthy fats. Trans fats, in particular, which are commonly found in processed foods, are quite bad for you. They are solid at room temperature and can clog up your arteries, increasing your risk for adverse health events.
In addition to being a great source of energy for your body, polyunsaturated fats, particularly omega-3, have many potential benefits for your body. Here are some of the things it can do for you.
Heart Health
One of the first things that omega-3 does is support the health of your heart. Two particular omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), work to lower the level of harmful lipids in the blood, such as LDL cholesterol and triglycerides.
EPA and DHA support proper levels of high-density lipoprotein (HDL) cholesterol, which means that they may help clear the arteries and blood vessels in the body and support the health of your cardiovascular system.
This is especially important considering that high cholesterol is a big problem in the United States. An estimated 94 million American adults have high cholesterol, which is about one-third of the adult population in the US. This contributes to the fact that heart disease is the leading cause of death in America.
So omega-3 is an incredibly important tool in your arsenal that can support the health of your heart by giving it the nutrients it needs to function properly.
Brain Health
Omega-3 also supports the health of your brain. In the brain, DHA plays an incredibly important role in supporting a healthy inflammatory response. Both DHA and EPA work to support and maintain a proper level of inflammation for overall health and wellness, keeping your body in balance.
Inflammation in the brain can cause damage to the brain cells and increase your risk of developing a brain disease. Omega-3 can help support your brain health in the long term.
Eye Health
Omega-3s play a similar role in the eyes — DHA can support the health of your eyes, especially as you age.
Omega-3 is a powerful lipid that can be used by your cells to support the cell membranes. Most cell membranes in your body are made from lipids, so omega-3 can be utilized to support your eye cell structures and protect your eye cells.
Joint Health
Finally, omega-3 can help support joint health. Having healthy levels of omega-3 in the bloodstream has been shown to promote good blood flow throughout the body. When our blood is moving, our natural inflammatory response is balanced, helping reduce stiffness and tightness in joints so that we can keep moving — which, in turn, helps support healthy joints.
In addition, omega-3s are critical to helping cells in the body hold onto water content, and when our joints are well-hydrated, they feel more comfortable and are more resilient.
Pregnancy
Omega-3 is incredibly important for growing fetuses and babies. This is why omega-3 is highly recommended in prenatal supplements, and DHA is an important ingredient in baby formula. These fats can support your health and your baby’s health during pregnancy and infancy.
An Important Supplement and Nutrient
When comparing krill oil and algae oil, it seems that algae oil comes out on top. Not only are the farming practices more sustainable and better for the environment, but the omega-3 found in algae oil absorbs into the body better.
If you have a choice to make, choose algae oil supplements for your omega-3 intake and support your health on a day-to-day basis.
Sources:
Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport | PMC
New study finds fish oil omega-3s EPA and DHA work differently on chronic inflammation | Tufts Now
Omega-3 Fatty Acids Fact Sheet for Consumers | National Institutes of Health (NIH)
How Much DHA During Pregnancy?: 7 Things To Know
We know how important it is to care for yourself and your baby during pregnancy — more than anything, you...
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We know how important it is to care for yourself and your baby during pregnancy — more than anything, you want to ensure the health and safety of your child. One of the best ways to make sure you both are staying happy and healthy is through prenatal vitamins!
Prenatal supplements can greatly benefit you and your growing baby, but it’s important to know what kind of ingredients you should look for and how much you should take.
One of the most common ingredients that you’ll see on the labels of prenatal supplements is docosahexaenoic acid (DHA), which offers many different health benefits.
What is DHA? Why is it important, and how much do I need? Don't worry. That's what we'll explore in this article!
iwi is here with seven things you should know about DHA during pregnancy.
How Much DHA Do You Need During Pregnancy?
So, how much DHA do you need during your pregnancy? Research varies on the amount, and it differs depending on your age — so, if you’re unsure, it is best to consult a health professional or doctor.
Generally, doctors recommend getting at least 200 milligrams of DHA before, during, and after pregnancy.
Typically, many prenatal vitamins will contain this recommended amount, but there has been research that shows that higher amounts of 500-600 mg of DHA may result in a lower risk for premature birth and an improved baby weight at the time of birth.
Doctors generally advise to not take more than 1,000 milligrams of DHA each day because there has been no proven evidence to suggest that your or your baby will receive any extra benefit from this high dose.
Our DHA Omega-3 supplement can help you get the 500 milligrams of DHA you need
— along with other crucial omega-3 fats.
Here are seven key things you should know about DHA for a healthy pregnancy.
1. DHA Is an Omega Fatty Acid
Docosahexaenoic (we know it’s a mouthful) acid is an omega-3 fatty acid and is considered to be an essential fat. Potential benefits of DHA include supported heart health, improved vision, and reduced inflammatory response.
Getting enough DHA is also essential for brain development and general fetal development during your pregnancy, so many doctors recommend taking a DHA supplement or prenatal vitamins before, during, and even after your pregnancy.
2. Omega-3s Are Essential for Overall Wellness
There are three main omega-3 fatty acids:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahecaeonic acid (DHA)
ALA is typically found in flaxseed, soybeans, and canola oils, while EPA and DHA are found in fish and other seafood.
Since they are all essential fatty acids, your body can’t produce them on its own. ALA functions almost more as a precursor to omega-3: your body still needs to work to convert it into DHA, and then EPA. In healthy adults, the conversion rate may be around 17%. That’s why it’s important to get EPA and DHA from foods and supplements to increase these levels for a healthy pregnancy.
Omega-3s make up an important part of the membranes surrounding each cell. For example, DHA levels are high in the eye, brain, and sperm cells.
They can also provide calories to help give your body energy as well as support functions in your heart, blood vessels, lungs, immune system, and endocrine system.
3. DHA Supports a Healthy Pregnancy
Your brain and your baby’s brain contain high fat content and have a lot of different nerve connections. DHA can help you and your baby form these different processes during your pregnancy.
DHA is good for you and your baby since it’s often associated with fetal growth and development, but it has many other health benefits.
Research on DHA and fatty acid supplementation shows benefits for you, such as:
- A 2020 research review suggests the DHA may help improve your moods from late pregnancy into early postpartum.
- Research suggests that DHA may reduce the risk of premature birth.
It can help support you while growing your baby since it can help:
- Ensure a healthy birth weight
- Help develop your baby’s brain, eye, and nervous system development
Essentially, not only does it help your baby’s development in multiple areas, it also helps with your pregnancy outcome.
However, some moms are worried about taking fish supplements, so not to worry! That’s why we made our Omega-3 Supplements from algae.
4. DHA Supports Brain Development
Your baby’s brain development starts at around five weeks, but it’s an ongoing process throughout your pregnancy.
Your baby’s brain development may benefit from a DHA supplement each trimester! Here is where DHA can improve your baby’s brain development:
- Cerebrum: responsible for your thinking, feeling, and remembering
- Cerebellum: responsible for your motor control
- Brain stem: responsible for keeping your body alive
Your baby’s brain development will peak during the third trimester, so this is when it’s most important for you to take supplements and make sure you’re getting the proper amount of DHA.
5. DHA May Reduce Pregnancy Complications and Risks
Here are some other possible benefits of taking DHA supplements:
- Possible links to better neurodevelopmental health
- Research suggests a link between a mother’s DHA intake and their child’s performance on language and short-term memory tasks at ages five and six.
- One study suggests a connection between moms that take DHA and children with good vision.
6. DHA Remains Important Postpartum
There are also benefits for your baby after birth. It’s recommended that if you are breastfeeding, you should still take at least 200 milligrams of DHA postpartum.
For one thing, higher levels of DHA in early childhood are linked to enhanced cognitive development and performance, and possible increased speed in performing mental tasks.
Here are some further benefits that DHA can provide for you, whether or not you’re pregnant:
- Can support your brain health — one study shows supplements of both DHA and EPA may help support overall cognitive function and performance.
- Possible beneficial effect of omega-3 fatty acids on those with mood issues.
- May reduce the risk of certain chronic health conditions, but more research is needed.
7. You Can Get DHA From Your Diet
DHA is found in natural foods, but it can be difficult to eat enough of these foods to maintain proper DHA levels, especially if you’re pregnant.
Since DHA is found in fatty fish, and if you’re pregnant, it can be hard to get the adequate levels you need. Doctors typically recommend that you avoid seafood because of the possible high mercury levels.
So, what should you do?
We recommend our DHA algae supplements. It’s a clean and sustainable source of DHA and is a helpful way to support your brain, nervous system, vision, and overall wellness.
Our products are made from nature’s richest supply of DHA: algae. Our iwi algae yield more essential amino acids and vital nutrients, all while using fewer resources than traditional farming, and providing 50% better absorption of omega-3 than fish or krill oil.
There are also possible side effects that come from taking fish oil. We didn’t want to risk it for you, your baby, or the environment, so we focused on making algae supplements containing DHA.
We are big fans of DHA supplements at iwi because we know the good they can do for you, your baby, and the global community. It is widely advised by doctors that DHA supplements are safe and beneficial, especially when you’re pregnant.
We also go a step further in avoiding producing supplements made from fish or krill oil, instead focusing on supplements made from sustainably sourced farming methods with algae.
Always make sure to talk to your doctor about any questions or concerns you have. Keep in mind that DHA supplements aid you and your baby throughout your pregnancy, but they should not be taken to treat or prevent any diagnosis.
Choosing iwi for Your DHA Supplements
We know that you care about your health and the health of your baby. You want to do what’s right for you and your little one, and it can be overwhelming to know what to do since there is so much information out there.
At iwi, we focus on you. We know how to help you, so we keep it simple with our supplements that are designed with your benefit in mind.
We pride ourselves in full transparency because we believe in what we do – and because not only do we care about your health, we care about the health of our planet. That means creating products that feed and protect the planet.
Our commitment to sustainable sourcing, farming, and distribution has allowed us to see different opportunities to take care of you and our global community.
Not only do we make products that benefit everyone, no matter their sex or age, but we also are dedicated to making sure you have the information you need to support yourself and your family.
We plan on achieving these goals by making our products widely available to our global community. We are dedicated to helping everyone with their wellness goals –– whether it’s helping your cholesterol, brain, eyes, heart, or any of your systems –– iwi is here to see it through.
Sources:
DHA supplementation and pregnancy outcomes | PMC
Update on alpha-linolenic acid | Nutrition Reviews | Oxford Academic
Reviewed by Dr. Eneko Ganuza
VP of Research and Development at iwi
What Part of the Brain Stores Memory: Four Ways To Improve It
Our memory is one of the most important parts of ourselves. Our brains store important information about our lives, various...
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Our memory is one of the most important parts of ourselves. Our brains store important information about our lives, various motor skills that are important for day-to-day living, and memories of important events in our lives.
Because of this importance, it is vital that we protect our memory. Memory tends to fade with age, but there are things we can do to improve our memory so we can protect it into the later years of life.
Understanding how memory operates is important for learning how to improve it. So today, we’re going to learn about how memory works in the brain and then talk about practical things we can do to support the health of our memory and improve our quality of life. Let’s get started.
What Are the Different Types of Memory?
Before we dive into the parts of our brain, like the cerebral cortex and frontal lobes, that are important for memory, we first need to look at the different types of memory. Then we can get a clearer picture of how to improve it.
Working Memory
When you have an experience or do anything in your life, the first part of your memory that is affected is the working memory. You may have heard this referred to as short-term memory. This is where new memories are formed.
The working memory essentially allows us to remember the information that is relevant to what we’re currently doing. It allows us to stay on task and stay focused on the action we’re performing at any given time.
Essentially, the working memory keeps certain information in place for a short amount of time, allowing the brain to connect that piece of information with other information that is already stored in the brain.
The working memory is also responsible for preparing a memory to be stored in long-term storage. Because of all this, working memory is an incredibly important executive function of the brain.
Explicit Memory
Next, you have your explicit memory (declarative memory), which is one part of what is called long-term memory. There are four types of explicit memory: episodic memory (events), semantic memory (facts), and spatial memory (places). This part of your memory stores information: facts you know, memories of events you experienced, and anything you have to recall consciously is explicit memory.
The explicit memory requires several different parts of the brain. It weaves together multiple brain systems to recall information. It’s an incredibly complex cognitive function. Explicit memory is most likely what you first think of when you think of the word memory.
Implicit Memory
Implicit memory is one of the more interesting aspects of human memory. Implicit memory is also part of long-term memory, but it doesn’t require any conscious effort to retrieve implicit memories.
Implicit memories are subconscious, meaning that they influence our actions without us being entirely aware of it. There are several different types:
- Procedural learning entails subconscious learned actions, such as how to read or walk
- Priming allows you to associate one thing with a similar thing
- Category learning helps you group information together
- Perceptual learning allows you to distinguish things from each other
- Emotional learning helps you understand different emotions you feel and stores them.
The memory system is somewhat built on the framework of implicit memory. Implicit memory almost acts as the foundation of long-term memory by providing the systems your brain needs to store information quickly and effectively without conscious effort.
Which Parts of the Brain Store Memories?
Your memories don’t just all get stored in one place. Synapses are the points of communication between neurons, the cells that make up the brain. Research has established that synapses play an important role in learning and memory. There are different parts of the brain associated with each of the three types of memory. Let’s take a look at each of the regions of the brain to see how these memory processes work.
Prefrontal Cortex
The prefrontal cortex is part of the human brain where working memory is stored. As sensory information comes in, your prefrontal cortex holds it in place, allowing you to focus on it. It then preps that information and ships it off to other parts of the brain to be stored for the long term if the information is deemed to be important enough for memory storage.
Not all information that goes to the prefrontal cortex is stored. For example, you don’t have conscious long-term memories of the colors of shirts people wore as you walked by a crowd on the street. Most sensory information is discarded because it isn’t important to store. In this way, the prefrontal cortex is like the gatekeeper of memory formation.
The left side of the prefrontal cortex works more with verbal working memory, and the right side deals more with spatial working memory.
Hippocampus, Neocortex, and Amygdala
The explicit memory utilizes the function of the hippocampus, neocortex, and amygdala. The hippocampus, situated in the temporal lobe, is where the bulk of our episodic memories are stored. The hippocampus takes the information and projects it to cortical regions.
Scientists discovered this in the 1950s through a patient named Henry Molaison. Molaison had epilepsy, and doctors conducted an experimental surgery that removed his hippocampus to cure his epilepsy. The epilepsy was cured, and he lived for another 55 years. But Molaison essentially lost his ability to form long-term memories.
He could only retain information for a few minutes, and he also was still able to recall the events of his life before the surgery. However, after further study, they discovered that Molaison could still improve his motor skills and learn new ones, definitively showing that implicit memory is stored elsewhere in the brain.
The other brain areas that help with explicit memory are the neocortex and amygdala. The neocortex holds some general knowledge, and information transfers there as we sleep. The amygdala is responsible for assigning emotions to memories, memory consolidation, and determining a memory’s importance.
Basal Ganglia and Cerebellum
The basal ganglia and cerebellum are responsible for implicit memory. The basal ganglia are responsible for more general motor skills, the formation of habits, and the processes of learning. The cerebellum is responsible for fine motor skills.
What Can I Do To Support My Memory?
The whole point of understanding how memory works and where it is stored is so that we can get a better grasp on how we can bolster it. So let’s talk about practical things you can do to support and improve your memory.
Stay Active
One of the most important things you can do to support your memory as you age is to stay physically active. Exercise supports far more than just your heart health. It supports your health as a whole.
In fact, physical activity actually increases the size of the hippocampus, which is where your episodic (events) memory is stored. By bolstering this section of your brain, you can help it retain those precious memories that you hold dear.
Get Quality Sleep
Getting enough sleep is vital for supporting your brain health and your memory. Most neuroscientists believe that most of your long-term memories are transferred from the hippocampus to the neocortex during sleep.
Remember, the neocortex stores general information and facts, so if you want to help your brain remember more facts as you age, getting enough sleep can help that information have a safe transfer.
Maintain a Social Life
Social interaction is incredibly important for the health of your brain. Not only does connecting with friends and loved ones feel great, social interactions are like a workout for your brain. You’re taking sensory input, mixing it with emotions, utilizing your memories about facts and events, strengthening your short-term memory, and using your motor skills with your mouth and gestures.
It utilizes so many of the different brain structures and systems, so it’s a great way to keep your brain active and strong.
Support Brain Health With Omega-3s
You can also support the health of your brain by getting proper nutrition. One of the most important nutrients to support brain health are omega-3 fatty acids. Omega-3s like EPA and DHA are important in maintaining the structural integrity of the cell membranes in your brain cells.
Getting enough omega-3s can work to protect your neurons and synapses from damage so they can stay healthier for longer. They’re used in all different areas of the brain, and they can also help reduce the risk of negative health outcomes caused by inflammation in the brain.
DHA, in particular, may help reduce certain markers of inflammation. It’s another layer of protection for your brain. Supporting the health of your brain in this way can also support your memory in the long run — and iwi can help! Our plant-based omega-3 Supplements are a great way to maintain your memory with essential healthy fats.
Quality Memory for Years To Come
Memory is such an interesting and important aspect of neuroscience, and it’s one of the most valuable parts of being human. The facts we know, the experiences we’ve lived, and the skills we know all live in our memory, so it’s important to protect them.
Now you know the steps you can take to support a healthy brain to protect and cherish the memories you hold dear. You can support your memory with physical activity, quality sleep, regular social interaction, and our Brain Supplements here at iwi.
Sources
Here's how to improve your everyday memory as you age | University of Kentucky Healthcare
Implicit and Explicit Memory | Simply Psychology
Where are memories stored in the brain? | University of Queensland
Reviewed by Dr. Eneko Ganuza
VP of Research and Development at iwi
What Is DHA in Prenatal Vitamins?: 6 Nutrient Benefits
At iwi, we know you want the best for your baby when you’re pregnant. Maybe you’ve started doing daily walks...
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At iwi, we know you want the best for your baby when you’re pregnant. Maybe you’ve started doing daily walks or a little light exercise. Maybe you’ve tried yoga and worked hard to have a well-balanced diet.
There are lots of ways to help your baby grow, but one of the best ways you can do that is through prenatal vitamins to help your body get the minerals, nutrients, and vitamins it needs.
One nutrient that can be overlooked in supplements and prenatal vitamins is DHA. We have compiled a list of information about the importance of this omega-3, the important role it has for you and your developing baby, and the benefits of taking prenatal DHA.
What Are Omega-3s?
Omega-3s are a family of important fats you should try to consume daily. They play critical roles in helping to support your body’s functions for optimal health.
Each of the omega-3s helps carry out specific roles in your body and can be found in different sources of foods:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Omega-3s have a wide range of health benefits. Maintaining proper levels of omega-3s can help lower blood pressure, reduce triglycerides, reduce the likelihood of a heart attack and stroke, support your vision, support your brain health, and more.
What Is DHA?
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays a critical role in the cells in your body. More specifically, certain body parts like your brain, skin, and eyes rely on DHA levels so they can function as best as they can.
Since your body can’t make DHA on its own, your body needs all the help it can get to have enough DHA. That means it has to come through the food you eat and supplements for additional support.
Where Can You Get Omega-3s?
The easiest way to increase your omega-3 levels is through your diet. Here are some ways you can incorporate some foods that naturally contain different omega-3s.
ALA
ALA is found mainly in plant oils such as flaxseed, soybeans, and canola oil. Flaxseed is the richest source of ALA, but it is also found in walnuts and red and black currant seeds. It's important to note, especially if you follow a plant-based diet, that ALA is really more of a precursor to what we think of as true omega-3. Your body needs to convert ALA found in plants into DHA and then EPA, and most researchers believe that only about 17% of ALA gets converted.
EPA
EPA is similar to DHA and is found in fish and other seafood. It’s found in cold-water fatty fish like salmon, tuna, mackerel, sardines, shellfish, anchovies, and herring. What many people don't realize is that fish don't make EPA themselves… they get it by eating krill, who get it from eating algae. Even having "borrowed" the EPA from the original source, these types of fish are still a rich natural source of this valuable omega-3 fat.
DHA
DHA is mainly found in seafood like fish, shellfish, and algae. The best sources are mackerel, salmon, herring, sardines, and caviar. Like EPA, DHA in fish isn't made by the fish themselves, but came from algae. Most of us don't eat algae, so we usually opt for fish or shellfish.
But what if you don’t want to eat fish every day? This can be hard for vegans and vegetarians, those who don’t tolerate fish well, have an allergy, or simply don’t like the taste.
That’s why supplements can be a good choice, especially ours which are made with algae oil. You don’t have to worry about the fishy aftertaste or sacrifice your dietary habits to achieve your wellness goals.
What Are Prenatal Vitamins?
You’ve probably come across the term prenatal vitamins. Prenatal vitamins are vitamin and mineral supplements that you take before, during, and after your pregnancy.
Depending on the ingredients in prenatal vitamins, they can help with a range of different developments for your baby, such as their teeth, bones, brain, and spine.
Prenatal vitamins are essential in making sure your baby gets the nutrients they need and helping support a healthy pregnancy.
Why Is DHA Important in Pregnancy?
DHA is very important during pregnancy because it can help your baby grow. Essentially, DHA plays a couple of key roles in helping support your baby’s:
- Brain development
- Eye development
- Nervous system development
1. DHA Helps Support Yours and Your Baby’s Body
DHA can play a critical role in your baby’s overall development, from their eyes to their brain and even their nervous system. If you’re looking for an ingredient in a prenatal vitamin that can support your baby’s overall health, look no further than DHA.
2. DHA Supports Full-Term Pregnancy
Research from the CDC shows that 12% of babies in the United States are born prematurely from 22 to 36 weeks. Preterm birth poses a significant risk to moms and newborns. Premature birth can require costly lifesaving treatment and longer hospital stays.
DHA intake during your pregnancy may support a full-term birth, paving the way for a safe and healthy pregnancy for you and your baby.
3. DHA Supports Your Baby’s Brain and Eyes During Pregnancy
Since omega-3s, like DHA and EPA, are building blocks to your baby’s brain and retina, your baby will utilize DHA during the second trimester of your pregnancy until they’re two.
If you choose to breastfeed, taking supplements with DHA while you’re breastfeeding can be really beneficial for your baby. Many forms of baby formula contain varying levels of DHA, so it is best to consult your doctor for advice about DHA supplements if you are formula-feeding your baby.
4. DHA May Support Your Baby’s Birth Weight
Some studies have shown that taking DHA during pregnancy may help support your baby’s birth weight by working to support their overall healthy growth and development.
5. DHA Linked to Improvements in Infant Response to Stress
One small study of infants living in urban, low-income areas showed better one-minute Apgar scores, higher birth weight, and better infant response to prenatal stress when their moms had an adequate source of DHA.
6. Support Your Overall Well-Being
Not only does consuming DHA during pregnancy help your baby, but it can also help you. Research suggests that DHA has the potential to support healthy emotions postpartum and help to stabilize your mood.
Even More Benefits From DHA
Here are some other ways DHA can help your baby during pregnancy:
- Possibly reduce the risk of neural tube defects
- Essential for each trimester of your pregnancy since your baby’s brain rapidly develops every day
- It’s considered crucial in the first trimester when your baby’s brain and spinal cord are developing
- DHA supports the development of your baby’s cerebrum, which is responsible for thinking, remembering, and feeling
- It also supports the development of your baby’s cerebellum, which is responsible for all motor control
- It also helps develops your baby’s lungs, heart, and blood pressure
- DHA also supports your own eyes, brain, and skin even though they have finished developing.
As you can tell, there’s a wide range of benefits that come from just DHA. What’s not to love? That’s why we made DHA readily available in our algae omega-3 supplements.
How Much DHA Should You Take?
So, now you know about some of the great benefits DHA has to offer for you and your baby. But how much should you take?
Most health organizations recommend a lower amount of DHA, around 200 milligrams, even though there's evidence to suggest that a higher amount offers more benefits. The average intake recommended ranges from 200 milligrams to 1,000 milligrams daily.
There are known long-term side effects of decreased DHA intake during your pregnancy. Although research is limited regarding pregnant women, research suggests that decreased DHA during pregnancy may compromise your baby’s growth.
Evidence suggests that there aren’t benefits found in taking more than 1,000 milligrams a day. There isn’t enough evidence to suggest if there are any risks to taking too much.
Should You Take Prenatal Vitamins With DHA?
So, should you take prenatal vitamins with DHA?
The short answer is yes! DHA is safe in prenatal supplements, especially because omega-3 nutrients are so key for your and your baby’s health. It’s vital to help keep you and your baby free of DHA deficiency.
Do Your Prenatal Vitamins Have To Contain DHA?
DHA supplements could make a good addition to your prenatal vitamins. Check in with your healthcare provider before taking additional supplements if you have any questions or concerns.
Prenatal vitamins do not always contain DHA, so it’s up to you how you want to incorporate it into your diet. Luckily, iwi provides both DHA supplements and prenatal vitamins in an easy-to-swallow format.
In fact, we have a whole range of supplements that can help support a variety of your wellness goals. Whether you aim to maintain your brain or eye health, are seeking to include omega-3s in your diet, or are looking to support your cholesterol, iwi has options.
iwi Algae Omega-3 Supplements
What’s not to love about DHA? There are plenty of reasons to include this essential fatty acid in your diet, whether you are pregnant, breastfeeding, or beyond to help support your body and your baby’s.
Want to know more? Check out our page with different algae omega-3 supplements that are designed with your health in mind.
Here’s why we think you should make our algae omega-3 supplements a part of your daily routine:
- Our DHA supplement contains 500 milligrams of DHA so that you know you’re getting the levels you need for you and your baby.
- Our prenatal vitamin contains a whole host of vitamins and 200 milligrams of DHA (in addition to EPA, omega-6, 7, and 9s, calcium, iron, and a variety of other nutrients)
- We use algae oil, rather than fish or krill oil. Why? We care about your health and the health of the planet. If you don’t like the taste of fish, are a vegetarian, or looking to ditch the fishy aftertaste, this could be a great alternative. We don’t want to contribute to overfishing and the ecosystem harm that goes with it. We are dedicated to sustainable farming methods, and we use a unique and patented form of algae called Almega®PL, which is clinically proven to help your body absorb 50% more omega-3s.
- We add other beneficial nutrients to help support your health.
Check out our page for a variety of different supplements developed to help maintain or support your cholesterol, brain, eyes, or DHA and EPA levels.
Better Living Starts With iwi Life
We know how much is on your plate when it comes to making sure your baby gets the nutrients they need. It doesn’t have to be complicated. Get a great head start with the right prenatal vitamins and DHA supplements.
Our algae omega-3 supplements can make a great addition to your healthcare plan in supporting the health of both you and your baby.
Whether you’re looking for a prenatal vitamin, a DHA supplement, or ways to increase your health and achieve your wellness goals, we have something for everyone.
Better living starts now, and it’s easier than ever. Ready to have the healthy pregnancy you deserve? Take a look at our current product offers for ways to help maintain your healthy body during pregnancy and in the years to come.
Sources:
Omega-3 Fatty Acid Supplementation During Pregnancy | PMC
Health benefits of docosahexaenoic acid (DHA) | PubMed
Reviewed by Dr. Eneko Ganuza
VP of Research and Development at iwi
Vitamin D vs. D3: Is There a Difference?
If you’ve looked into multivitamins or nutritional supplements, you’ve likely heard of vitamin D and seen it on a nutrition...
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If you’ve looked into multivitamins or nutritional supplements, you’ve likely heard of vitamin D and seen it on a nutrition label. Or maybe you’ve bought milk, orange juice, or breakfast cereals that are fortified with vitamin D.
If you’ve looked a little closer at the nutrition label, you might have seen that the specific ingredient listed is vitamin D3.
So, what’s the difference between vitamin D and vitamin D3? Is it something you should look out for?
This article seeks to answer those questions. We’re going to break down what vitamin D and vitamin D3 are so that you can have a clear understanding next time you’re buying a product with them in it. Let’s get started.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin that is an incredibly important element of our diet. Vitamin D is one of the 13 essential vitamins, alongside vitamins A, C, E, K, and B complex.
Essential vitamins are vitamins that your body cannot produce enough of on its own; therefore, they need to be consumed through the diet to get adequate amounts of them.
Vitamin D is responsible for several different bodily functions. In fact, scientists are still learning all about how vitamin D is important to our bodies. But the main function of vitamin D is for the absorption of key minerals like calcium and phosphorus.
What Is it Used For?
Vitamin D has several different functions and benefits for our bodies — there are vitamin D receptors in nearly every part of the human body.
Most health professionals will tell you that your body needs about 600 IU (international units) of vitamin D every day — but why? Here are just a few reasons why vitamin D is so crucial.
Supports Musculoskeletal Health
For starters, vitamin D supports bone health and muscle function. As mentioned above, without vitamin D, your body cannot absorb calcium and phosphorus. Calcium, in particular, is one of the most important building blocks for the bone, and it’s also required to maintain healthy muscle function.
Calcium supports bone strength, and without vitamin D, the calcium you consume goes to waste. Therefore, vitamin D helps to strengthen your bones and support the healthy function of your musculoskeletal system through calcium absorption.
Vital for Overall Wellness
Vitamin D also supports immune system function. Low levels of vitamin D have been linked to an increased risk of developing certain chronic diseases impacting the immune system.
Vitamin D is used throughout the immune system in a variety of ways. Our amazing immune system is made up of two parts: the innate (as in, we're born with it) immune system, and the adaptive (also called "acquired") immune system. Vitamin D has been shown to play a critical role in both parts.
As part of the first line of defense against invaders, the innate immune system uses macrophages — the little Pac-Man guys that gobble up invading bacteria — and vitamin D promotes the response to pathogens by our macrophages.
Our acquired immune system, which learns over time how to respond to illness, utilizes T-cells to circulate and constantly watch out for specific invaders that we've encountered in the past. You guessed it--vitamin D plays a crucial role in the function of T-cells, too.
In fact, researchers even have gone as far as saying that vitamin D is a key factor linking innate and adaptive immunity, and both of these functions may be compromised when we don't get enough vitamin D.
Supports Bodily Functions
Vitamin D also plays a role in various everyday functions of your body. For example, vitamin D helps support the regular production of cytokines, which work to regulate responses to foreign pathogens, injuries, and more.
These types of bodily responses are important for healthy immune system function but also for wounds and gastrointestinal function.
What Are the Different Types of Vitamin D?
Now let’s get to the main question: is there a difference between vitamin D and vitamin D3?
The answer is that “vitamin D” is used almost as a generic term within medical literature, but when it comes to supplements, “vitamin D” will be either in the form of vitamin D2 or vitamin D3. There is no supplement option for just “vitamin D.” To help bring clarity to how vitamin D3 is different, let’s compare the various types of vitamin D.
Vitamin D2
The first type of D vitamin is vitamin D2, also called ergocalciferol. It’s also known as pre-vitamin D. It is an effective vitamin, and it works to raise your vitamin D levels, but it perhaps isn’t the most productive D vitamin for the body.
The body has to process vitamin D2 into D3 for it to be used properly — that doesn’t mean that D2 is ineffective or bad, it just means that D3 is ready for your body to use, while D2 needs a bit more work.
Vitamin D2 is typically found in plant sources, especially in fungi like mushrooms. And if you see a food product like milk, orange juice, or fortified cereals that are fortified with vitamin D, it is most likely fortified with D2.
Vitamin D3
Vitamin D3, also called cholecalciferol, is considered to be a better form of vitamin D. It is more effective at raising blood levels of vitamin D (in the form of 25-hydroxyvitamin D) and can sustain those results for longer than D3. This is because cholecalciferol isa form of vitamin D very recognizable to your body — read on and you’ll see why!
Vitamin D3 is typically found in animal sources, such as oily fish like salmon, tuna, cod, sardines, and swordfish. If you don’t eat fatty fish, you can also find it in beef liver and egg yolk.
But the main source of D3 is actually your own body. When ultraviolet (UV) rays hit your skin, your skin produces small amounts of D3, cholecalciferol, that your body can use. However, UV light and your skin can’t produce enough vitamin D for your whole body, which is why vitamin D is still considered an essential vitamin.
Because your body can produce this nutrient with the help of the sun, vitamin D has been nicknamed the sunshine vitamin.
Vitamin D Deficiency
Many people in the United States have vitamin D deficiency. This is when your body doesn’t get enough vitamin D from the sun and your diet. Vitamin D can have several negative symptoms, including poor immune response, mood swings, lack of energy, problems with the skin, increased risk of bone fracture, increased risk of muscle or tendon injury, and more.
Unfortunately, this vitamin deficiency is relatively common. By some estimates, approximately 42% of Americans have low levels of vitamin D and are therefore at higher risk of developing the symptoms mentioned above.
Over-the-counter vitamin D supplements are becoming more and more common. Specifically, vitamin D3 supplements have been popping up on pharmacy shelves everywhere. Vitamin D3 is also a common ingredient in multivitamins and other dietary supplements.
Certain people are more at risk of getting low levels of vitamin D. Here are some of the risk factors that could be affecting your vitamin D levels.
Minimal Sunshine
For starters, not getting enough sunshine can put you at risk of not getting enough vitamin D. Getting outside is a great way to give your body a boost of vitamin D, but if your lifestyle doesn’t get you any vitamin D, your levels may fall.
For many people, this has to do with where they live. People who live in a place that gets little sun exposure may be more at risk. People who work night shifts and sleep during the day also might have low levels.
High Levels of Melanin
Melanin is a pigment in the skin that makes it darker, so black people have high amounts of melanin, giving their skin its characteristic look.
But melanin can somewhat act like shade and lower the amount of D3 that your skin makes. Those with darker skin tones, and thus more melanin, might be at higher risk of low vitamin D levels.
Plant-Based Diets
Finally, plant-based diets can cause people to not get much vitamin D. Most of the sources of vitamin D, and especially D3, are animal products. So if you have a vegan or vegetarian diet, you might not be able to get much vitamin D through your diet.
Vitamin D Supplements
Because many people struggle to get enough vitamin D in their diet, many people are turning to vitamin D supplements or multivitamins with vitamin D to bridge the gaps in their diet and get the nutrients they need.
It’s important to get an adequate amount of vitamin D in your diet, and for many, a supplement is needed to do just that.
A Vitamin To Support Your Health
Vitamin D is an incredibly important vitamin. And now you know what it means when you see D3 on a label, and you can tell the difference between vitamin D and D3. With iwi, you can get all of the vitamin D your body needs to support your health — and more!
Sources
42% Percent of Americans Are Vitamin D Deficient. Are You Among Them? | Cleveland Clinic
Vitamin D | The Nutrition Source | Harvard TH Chan School of Public Health
Vitamin D and immune function: an overview | PubMed
Vitamins and Minerals for Older Adults | National Institute on Aging
Reviewed by Dr. Eneko Ganuza
VP of Research and Development at iwi
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