Metabolic health support -
Weight Loss. The Ultimate Guide to Nutrition for Metabolic Health. The relationship between nutrition and metabolic health Nutrition is the most significant pillar for improving metabolic health as the foods we eat directly impact our cholesterol, blood pressure, waist circumference, and of course, blood sugar.
Macronutrients: carbohydrates, protein, and fat Carbohydrates, protein, and fat are the three primary macronutrients. Carbohydrates Carbohydrates fall into two categories: simple carbohydrates i. Rather than eliminating carbohydrates: Focus on fiber-rich sources of complex carbohydrates like fruits, vegetables , starches potatoes, squash, beets, parsnips, etc.
Aim to reduce your intake of simple sugars from ultra-processed foods like sugary beverages and refined grains. Practice a sustainable, balanced approach to eating that incorporates your favorite foods even high GI foods using glucose-friendly practices, like giving your carbs a buddy, eating vegetables first, walking after meals, or eating smaller portions.
Protein Protein is a key component of skeletal muscle mass and plays a role in a number of bodily functions , including: providing structure for bones, tendons, ligaments, cartilage, skin, and muscles supporting tissue repair and wound healing; assisting in the production of certain hormones like insulin making antibodies that protect from infection Protein is the most satiating macronutrient, meaning it fills us up more than carbohydrates and fats.
Fat Dietary fat is the most energy-dense macronutrient with 9 calories per gram compared to 4 calories per gram of protein and carbohydrates , but we know that dietary fat does not inherently cause fat gain.
Fats are categorized by their chemical structure: trans fats saturated fats unsaturated fats — including monounsaturated fats and polyunsaturated fats omega-3 and omega-6 fatty acids Similar to carbs, not all fats are created equal. Micronutrients Micronutrients are nutrients that the body needs in smaller amounts, like vitamins and minerals.
Here are examples of six micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health: Magnesium plays a role in energy metabolism and insulin sensitivity, and has been shown to support heart health.
Magnesium is also associated with lower levels of low-grade inflammation , a condition associated with heart disease, hypertension, and diabetes [15]. Dark leafy greens, pumpkin seeds, cashews, almonds, black beans, edamame, peanut butter, and dark chocolate are all rich in magnesium.
Anthocyanins are plant compounds that may reduce the risk of certain cancers, Type 2 diabetes, and obesity [16]. Foods that are rich in anthocyanins include blue and purple produce like blueberries, beets, and cabbage.
Vitamin D promotes bone health, aids glucose and insulin control, and supports immune function [17]. Vitamin D deficiencies have been associated with metabolic conditions like obesity, Type II diabetes, and cardiovascular disease [18].
Egg yolks, mushrooms, organ meats, and white beans are good food sources of vitamin D, in addition to sun exposure. Curcumin has been shown to have anti-inflammatory properties that fight oxidative stress [19].
Reducing inflammation and oxidative stress is key for reversing insulin resistance [20]. Turmeric and dishes like curry that use turmeric as a main ingredient are high in curcumin. Selenium helps to reduce oxidative stress that contributes to inflammation and helps to increase insulin sensitivity in muscle and fat [21].
Selenium also plays a crucial role in the function of the thyroid, a gland that helps to govern metabolism. Food sources include Brazil nuts just two contain the dietary reference intake for selenium , yellow tuna, halibut, shrimp, sardines, turkey, and steak.
Omega-3 fatty acids protect a range of metabolic parameters including lowering LDL-cholesterol and having anti-inflammatory properties.
Food sources include flaxseed, chia seeds, walnuts, salmon, mackerel, sardines, trout, and herring. Eating for metabolic health: what you can do Here are four key dietary strategies to consider to improve your metabolic health.
Build a metabolically healthy plate. Focus on colorful plates with plenty of lean proteins, fibrous vegetables, complex carbohydrates, and enough healthy fat to keep you satisfied. Aim for ¼ plate lean protein ~ oz. to start and up to 8 oz.
Aim to increase your intake of complex carbohydrates and reduce your intake of refined sugar and ultra-processed foods without being overly restrictive. Eat at optimal times. Consider eating a protein-forward breakfast , which can support balanced blood sugar levels throughout the day and into the evening [24].
For those who practice intermittent fasting , consider following an early time-restricted feeding eTRF window where you eat earlier in the day then fast versus vice versa.
Focus on nutrient density rather than calories. Focusing solely on calories may produce weight loss without benefiting health and may not be a sustainable approach.
Prioritizing nutrient-dense foods like lean proteins, fiber, and healthy fats improves metabolic outcomes and can lead to a natural calorie deficit that supports weight loss as a result. Experiment with glucose-balancing hacks.
Take a brisk walk after meals which regulates blood sugar by supplying energy in the form of glucose to working muscles [26]. Play around with sequential eating: eat foods that take longer to digest first — like veggies, protein, and healthy fats — and save your carbs for last to blunt blood sugar response.
Cook and cool your rice and potatoes to create resistant starch , a type of prebiotic that helps feed beneficial gut bacteria and improves insulin sensitivity. See how your body responds to certain foods by wearing a continuous glucose monitor CGM , and getting real-time data to best support your metabolic health.
Takeaways Nutrition is the most significant pillar for metabolic health and reframing your view of nutrition can have a substantial impact on your metabolic health, weight goals, and relationship with food. Understanding the role of key macro- and micronutrients can help you make informed and personalized nutrition choices that benefit your health without promoting feelings of restriction or deprivation.
Written by: Ali McGowan, MS, LD, RDN. Reviewed by: Emily Johnson, MSc RD. Personalized diet-exercise plan — Cookie-cutter programs don't work.
The CHANGE Program draws on the expertise of your family doctor, dietitian and kinesiologist to tailor a program fit for your lifestyle, income, physical abilities and diet and exercise preferences, offering you the best opportunity for lasting change.
Gradual intervention — Bad habits die hard. The CHANGE Program will help you succeed by guiding you through incremental steps toward simple, achievable goals, with frequent support from your dietitian and kinesiologist.
Close follow-up over 12 months — Change takes time. To finally turn the page on stop-and-start attempts with diet and fitness fads, the CHANGE Program recognizes that you will likely need ongoing, consistent support and feedback for more than just a few months.
Setbacks will naturally occur, and the CHANGE Program is designed to help you learn how to get back on track and achieve your goals for a healthier life. Your family medicine clinic can halt the damaging effects of metabolic syndrome. We can help. The CHANGE Program The CHANGE Program was created by leading health professionals at Metabolic Syndrome Canada to provide family medicine clinics with the tools they need to offer effective, lasting lifestyle intervention to patients with metabolic syndrome.
Simple intervention with a big impact A national study has examined participant outcomes in the CHANGE program. Read Success Stories. In 15 years of practice, rarely have I been able to stop medication for a patient, but with the CHANGE Program , I did it several times.
As a family doctor, seeing such positive outcomes is hugely rewarding. Doug Klein, Family Physician, Edmonton Oliver Primary Care Network. Some participants no longer have hypertension and metabolic syndrome, others have reduced diabetes or dyslipidemia medication.
The team approach provides patients with the motivation to do regular physical activity and eat well with pleasure, and physicians are more confident to recommend a non-pharmacological treatment.
Optimizing metabolic Merabolic is top-of-mind Balanced macronutrient diet a growing Chitosan weight loss of people. The good news healrh metabolic health healrh your metabolism can be improved Metabolic health support lifestyle choices—even if they're currently not stellar. And if a person has three or more hsalth these signs, Balanced macronutrient diet would be considered to have suboptimal metabolic health 1. Getting a screening from a healthcare provider and having lab work completed is the most thorough way to have those five markers of metabolic health assessed although there are certain at-home tests you can try —especially since there are not always other obvious signs of less than ideal metabolic function 2. But, some people with poor metabolic health may experience sleep issues 3trouble losing weight 4tiredness, and a dampened mood 2. VALLEY METABOLIC HEALTH Hfalth Antioxidant-rich caffeine option Valley Metabolic Prediabetes food choices is heqlth Metabolic health support behaviour change, medical therapy, and surgical options to Merabolic provide comprehensive and evidence informed care for patients living with obesity. Engage in opportunities to improve health and well-being via education. Information is power! Providing comprehensive care for patients living with type 1 DM focusing on collaboration, community, and connectivity. There is a rising tide of type 2 diabetes and complications of obesity in Nova Scotia.
Metabolic health support -
The participants reported no differences in hunger, satisfaction, or fullness between the diets. But when provided with the low-fat diet, they ended up eating almost calories less per day than when given the low-carb diet. They also lost more body fat. Participants still lost weight on both diets, suggesting that both of these restricted food patterns caused people to eat fewer calories than their habitual diets, at least in the short term.
Food processing may also play a role in food intake. These are ready-to-heat or ready-to-eat foods that have undergone extensive industrial processing.
They have additives and other ingredients not typically used in home cooking. For example, those on the ultra-processed diet received a bagel and cream cheese with turkey bacon for breakfast one day.
Those on the unprocessed diet received oatmeal with walnuts, bananas, and coconut. As in the first study, participants reported no differences in hunger, fullness, or satisfaction between the diets.
But during the ultra-processed dietary period, participants ate about calories more per day than during the unprocessed period. The ultra-processed foods caused participants to gain an average of 2 pounds of weight, much of it from increased body fat.
When participants were exposed to the unprocessed diet, they lost weight and body fat. This finding suggests that the increasing amount of ultra-processed foods in our environment may have helped to drive the rise in obesity. We rely on them too much. I rely on them still. But understanding what makes these foods problematic could lead to healthier eating.
Manufacturers might be able to reformulate ultra-processed foods to be less likely to cause overeating. Consumers could learn what products to avoid. Our metabolism, like many aspects of our biology, varies with the time of day. So besides what you eat, when you eat can affect your body and your health.
Experts recommend that adults get at least seven hours of sleep each night. Yet many American adults regularly get less than that—and some aren't able to get all their sleep at night. Poor sleep is linked to the risk of obesity and diabetes. Eating at night tends to lead to more energy being stored as fat.
This is particularly a problem for night shift workers, who have an increased risk of metabolic disorders. Over time, impaired insulin sensitivity can lead to type 2 diabetes. People who were limited to five hours of sleep per night ate more after-dinner snacks than those allowed to sleep normally.
During the two-week study, they gained about 3 pounds on average, and their insulin sensitivity declined. After five days, some of the sleep-deprived participants were allowed two days of unrestricted sleep. But this barely helped. They fell far short of making up for the more than 12 hours they lost during the preceding five days.
After-dinner snacking decreased during the two-day recovery period, but it went back up upon returning to restricted sleep.
Kenneth Wright, Jr. of the University of Colorado Boulder. Limiting the times you eat through brief intentional periods of fasting may also have benefits for metabolic health. Studies in animals have found that repeated cycles of fasting, even without reducing total calories, can improve a range of metabolic and immune functions.
Examples include lower cholesterol levels, blood pressure, and inflammation. Small clinical studies have also found that periodic fasting can have health benefits in people. Some of the benefits seen include lower inflammation and blood pressure, and better control of blood sugar.
Researchers are now studying whether such approaches might be safely used to improve human health over the long term, and whom they might benefit. The human body contains two main kinds. Most is white fat. This stores excess energy in the form of molecules called triglycerides.
White fat is found throughout the body, usually in a layer under the skin and around internal organs. Having too much white fat is what makes someone have obesity. Its job is to help maintain body temperature by burning triglycerides to generate heat. Until about 15 years ago, humans were believed to lose most of their brown fat after infancy.
Since then, researchers have learned that nearly every adult human has some functioning brown fat. Brown fat may have a big impact on our metabolic health. In mice, activating brown fat reduces levels of triglycerides and cholesterol in the blood. It also prevents atherosclerosis, a sticky buildup along the artery walls that contributes to heart disease.
In people, more brown fat is associated with lower rates of type 2 diabetes, cardiovascular disease, high blood pressure, and heart failure.
So, having more brown fat, or more active brown fat, may be good for metabolic health. This suggests that increasing brown fat activity might protect against metabolic syndrome.
The simplest way to activate brown fat is long exposure to cold temperatures. But people might not be willing to spend hours a day sitting in the cold.
It would be more practical if we could take a drug to activate our brown fat. Cypess and his team are studying one potential drug, mirabegron, that is currently approved by the Food and Drug Administration for treating overactive bladder.
It works by binding to and activating a protein found on the surface of certain cells, including brown fat cells. In a small trial, Cypess and his team showed that mirabegron could activate brown fat at least as well as cold exposure.
In a follow-up study, mirabegron increased the amount and activity of brown fat over the course of the study. The amount of energy used increased, and some measures of metabolism improved, although there were no changes in body weight or the percentage of body fat. These changes were comparable to those caused by mild exercise, bariatric surgery, or anti-diabetic drugs.
The only side effect was a small increase in resting heart rate. We thankfully have some seemingly effective ways to deal with people who have severe obesity, or complications of obesity. Metabolic benefit: Vitamin D receptors are found in nearly all cells in the body, which means this essential nutrient has incredibly widespread effects on health, including metabolic processes.
Specifically, vitamin D appears to have anti-inflammatory effects throughout the body, including on pancreatic beta cells that produce insulin, so it may support normal insulin production. Low vitamin D levels have been associated with obesity, insulin resistance, heart disease, and diabetes.
Supplementing with vitamin D appears to be beneficial for blood sugar control and reducing Type 2 diabetes risk. Vitamin D reduced Type 2 diabetes risk when supplemented without calcium in overweight individuals and those with prediabetes.
Another meta-analysis of 19 studies found that people with Type 2 diabetes who were supplemented with vitamin D experienced a decline in HbA1c a 3-month average of blood glucose levels , insulin resistance, and insulin levels. The recommended dietary allowance RDA for vitamin D is IU or 15 mcg per day for adults under age 70 and IU or 20 mcg per day for adults over age But these doses may be low for optimal health.
Additionally, some benefits of vitamin D, such as reduced diabetes risk, appear to kick in around 2, IU per day. Special considerations: Choose vitamin D 3 , which is more effective at raising your levels than vitamin D 2.
Because vitamin D is fat-soluble, it should be taken with a fat-containing meal or snack to boost absorption. At the doses mentioned above, vitamin D is quite safe for most individuals, but it may interfere with a few medications, such as statins and corticosteroids. Metabolic benefits: B vitamins play a vital role in metabolism, including breaking down carbohydrates into sugars, including glucose, and helping the body use fats and proteins.
The following are included in a B-complex: thiamine B 1 , riboflavin B 2 , niacin B 3 , pantothenic acid B 5 , pyridoxine B 6 , biotin B 7 , folate B 9 , and cobalamin B Here are a few ways they impact metabolic health:. The RDAs for each B vitamin vary; some are slightly higher for men.
B-complex supplements often exceed these amounts significantly. That means supplements containing doses higher than the RDA are unlikely to cause problems.
However, it is important to know that there have been cases of neuropathy weakness, numbness, or pain with excessive doses of vitamin B6, so we recommend consulting a physician before taking more than the amounts in a B-complex.
People on plant-based diets, in particular, may benefit from a B complex, including B12, since B12 is predominantly obtained from animal products. Metabolic benefits: At their core, metabolic diseases are inflammatory diseases.
For example, inflammation contributes to insulin resistance which can lead to diabetes and blood vessel damage which ups your risk for cardiovascular disease. Fortunately, curcumin—the compound that gives turmeric its golden hue—is an anti-inflammatory and antioxidant powerhouse that reduces inflammation and oxidative stress which can trigger even more inflammation and metabolic damage at the cellular level.
Curcumin may also play a role in protecting pancreatic beta cells the cells that release insulin and regulating fat metabolism. In one study , taking mg of a curcumin supplement per day for three months significantly reduced fasting blood glucose, insulin resistance, and HbA1c, as well as triglycerides and free fatty acids in the blood of overweight and obese Type 2 diabetes patients.
Compared to supplements containing isolated curcuminoids, ground turmeric is far less potent. Special considerations: Curcumin is fat-soluble , so consider taking it with a fat-containing meal or snack to boost absorption.
While curcumin is generally safe, it does have antiplatelet effects , so it can thin the blood and amplify the effects of drugs like aspirin and warfarin. It may also interfere with iron absorption and cause problems for people who are borderline iron deficient.
Metabolic benefits: Magnesium is an essential mineral that activates enzymes needed for hundreds of biochemical reactions in the body—including the enzymes that metabolize vitamin D. Research also suggests magnesium plays a vital role in improving insulin sensitivity, which allows your body to process glucose efficiently.
It appears to do this by enabling the cascade of glucose-metabolizing processes triggered by insulin binding to its receptor and by helping increase glucose transporter proteins, which help move glucose from the bloodstream into cells where it can be used for energy or storage.
Magnesium may also help counter low-grade inflammation , a factor in metabolic diseases like diabetes. There are several varieties of magnesium supplements: Magnesium glycinate, magnesium citrate, magnesium lactate, magnesium chloride, magnesium threonate, and magnesium aspartate are generally well absorbed, while magnesium sulfate and oxide may not be as bioavailable.
Special considerations: If you have any form of kidney disease, we recommend consulting with your physician before taking a magnesium supplement. Otherwise, magnesium is considered safe, but high doses of certain forms magnesium carbonate, chloride, gluconate, and oxide may cause diarrhea and cramping.
Supplements may also interfere with certain antibiotics and osteoporosis medications. Among their many benefits: Omega-3s have anti-inflammatory effects acting, in part, by downregulating the pro-inflammatory NF-κB pathway and reducing the secretion of several proinflammatory molecules, including cytokines , and they have been associated with several favorable metabolic changes, such as a reduction in triglycerides, blood pressure, and body fat levels, as well as improved insulin sensitivity.
There are three primary omega-3 fatty acids: eicosapentaenoic acid EPA , docosahexaenoic acid DHA , and alpha-linoleic acid ALA. While omega-3 fatty acids are found in foods such as fish like salmon and mackerel , walnuts, and flaxseeds, research shows that Americans are not consuming enough of certain omega-3s through diet alone.
Increasing omega-3 levels via supplements may be particularly beneficial for people already at a metabolic disadvantage. In one study of overweight middle-aged men, those with the highest blood levels of omega-3s had lower levels of the inflammatory marker CRP, fewer free fatty acids substances that can cause insulin resistance in the blood, and better insulin sensitivity compared to men with the lowest levels of omega-3s.
Women need around 1, mg of ALA omega-3s daily, while men need about 1, mg daily. Special considerations: The conversion rate of ALA to EPA and DHA in the body is poor, so supplements containing EPA and DHA, such as fish oil or algae oil, are your best bet and may be better for inflammation.
Look for supplements that have undergone molecular distillation , which removes heavy metals and other contaminants that fish can absorb. Metabolic benefit: Selenium is an essential trace mineral that supports normal thyroid function and packs an antioxidant punch , both of which are crucial for optimal metabolic health.
Within the body, selenium is incorporated into the structure of specific proteins, creating around two dozen selenoproteins , which influence various processes.
For example, several selenoproteins help neutralize free radicals and protect cells from the oxidative damage that often underlies insulin resistance and metabolic dysfunction.
Selenium content of food can vary by region depending on soil quality. In general, U. soil contains enough selenium for most individuals to meet the RDA of 55 mcg—however, some research suggests there may be metabolic benefits of supplementing with additional selenium though other studies show a link between high selenium and Type 2 diabetes.
Selenium is also found in high concentrations in the thyroid, a gland that produces hormones T3 and T4 that regulate cellular metabolism throughout the body; as a result, thyroid hormones regulate things like body weight, temperature, and organ function.
Selenium exerts a protective effect on the thyroid by helping neutralize the many free radicals generated during thyroid hormone production. This means too little selenium may contribute to thyroid hormone imbalances and thyroid disorders that compromise metabolic function.
How much should you take? The RDA for selenium is 55 mcg per day for adults. Research on higher amounts is mixed , but some studies suggest that mcg per day may support optimal thyroid and metabolic health.
Special considerations: Early signs of excess selenium intake include a metallic taste in the mouth and garlic breath. If you notice either of these, you most likely need a lower dose. Each nut contains mcg of selenium. Metabolic benefit: Zinc is an essential mineral that activates enzymes needed for hundreds of vital biochemical reactions in the body, including those that regulate vitamin D activation and thyroid function.
Zinc also serves as an antioxidant by influencing enzymes that neutralize free radicals or reactive oxygen species that might otherwise trigger cellular damage and insulin resistance.
Found in high amounts in pancreatic beta cells insulin-secreting cells , zinc is vital for the proper synthesis, storage, and release of insulin—the hormone that helps transport glucose from the bloodstream into cells where it can be used for energy or storage.
Zinc deficiency, while somewhat rare in the U. A meta-analysis of 32 interventional studies found that zinc supplementation significantly reduced fasting blood glucose, HbA1c, and inflammatory markers among people with Type 2 diabetes or at risk for diabetes.
The RDA for zinc is 8 mg daily for women and 11 mg daily for men. You can supplement with a bit more than this, but the beneficial cap for metabolic benefits may be around 25 mg per day. Studies have also shown that excessive zinc intake may lead to elevated HbA1c and high blood pressure, so stay below the upper limit of 40 mg per day unless your healthcare provider suggests otherwise.
Special considerations: Zinc may interfere with a few medications , including certain antibiotics. Zinc can also impact copper absorption, so long-term zinc supplementation should include copper some products combine the two.
In addition, it helps regenerate other antioxidants, like vitamin E, in the body. In one study , supplementing with 1, mg of vitamin C per day significantly reduced fasting blood glucose, along with the inflammatory proteins interleukin-6 and CRP, in obese patients with diabetes or high blood pressure.
While overt vitamin C deficiency is rare, someone may experience inadequate intake if they get a limited variety of fruits and vegetables or have certain gastrointestinal conditions.
In one small study , researchers measured blood levels of three classes of POPs in 15 healthy women, both before and after supplementing with 1, mg of vitamin C per day for two months. The result: Several chemicals classified as organochlorine pesticides OCPs and polychlorinated biphenyls PCBs were significantly reduced after vitamin C supplementation.
Research suggests that vitamin C might help lower levels of uric acid a natural waste product from the digestion of foods in the body. In a meta-analysis of 16 studies, supplementing with vitamin C at doses ranging from , mg per day was associated with significant reductions in uric acid levels among people under The RDA for vitamin C is 75 mg per day for women and 90 mg per day for men.
However, the research above suggests that higher doses, ranging from , mg per day, are likely safe and may offer metabolic benefits. Special considerations: For those with kidney stones or who are predisposed to forming stones, we recommend speaking with your physician before considering taking vitamin C, as there is a potential risk that it can contribute to developing certain types of stones.
For most people, vitamin C is relatively safe and has a low risk for toxicity and side effects if you stay under the upper limit of 2, mg daily.
If you consume too much, you may experience gastrointestinal distress, such as diarrhea, nausea, and cramping. Metabolic benefit: Coenzyme Q 10 CoQ 10 is a powerful antioxidant found in cells throughout the body, most abundantly in the heart, liver, and kidneys. As an antioxidant, CoQ 10 also helps neutralize free radicals that might otherwise contribute to metabolically damaging oxidative stress.
Conditions such as atherosclerosis, nonalcoholic fatty liver disease NAFLD , and metabolic syndrome are characterized by increased inflammation and oxidative stress—which is why boosting CoQ10 levels via supplementation may be beneficial.
CoQ 10 levels also start falling around age 20 and may be as little as half in certain parts of the body by Supplementing with CoQ 10 appears beneficial and has been associated with improvements in several metabolic biomarkers.
In one study , supplementing with mg of CoQ 10 per day for 12 weeks was associated with reductions in fasting blood glucose, insulin resistance, and LDL cholesterol and increased HDL cholesterol among women with Type 2 diabetes. And another study found that supplementing with mg per day for four weeks significantly improved waist circumference and markers of oxidative stress among people with NAFLD.
CoQ 10 supplementation has also been shown to improve blood glucose levels and insulin resistance among women with polycystic ovarian syndrome PCOS —a condition associated with insulin resistance, weight gain, and increased risk of Type 2 diabetes.
Higher doses up to mg per day also appear safe but may not be necessary. Special considerations: CoQ10 is fat-soluble , so take supplements with a fat-containing meal or snack to boost absorption.
CoQ10 is relatively safe, and no serious side effects have been reported; however, some people may have mild side effects such as digestive upset and insomnia.
It may also interfere with medications like insulin or blood-thinning drugs like warfarin. Additionally, certain supplements and medication combos can be problematic or require you to carefully time your doses for example, magnesium and antibiotics. For these reasons, supplementation should be personalized.
Start by talking to your healthcare provider about your current health, diet, and lifestyle to help determine which of the above supplements or others may be appropriate.
To further hone your ideal supplement lineup, consider seeking a functional medicine physician or dietitian who can order appropriate nutrient lab testing to see where you may be lacking. Once you know what vitamins and supplements you want to take, your next goal is to pick a high-quality, reputable brand.
This is important because research shows that several low-quality supplements have been contaminated or adulterated with harmful bacteria, fungi, heavy metals, and even prescription drugs. The FDA typically only investigates and removes supplements after complaints from customers or healthcare professionals are made.
To find a good supplement, ask for brand recommendations from a healthcare provider who is knowledgeable about supplements; ideally, seek out supplements that have been third-party tested by an independent organization such as NSF International or U.
Pharmacopeia l Convention USP. Some highly-rated, well-established brands that offer third-party testing on all or some of their products include Pure Encapsulations , Thorne Research , and Integrative Therapeutics.
When it comes to boosting your metabolism, there Balanced macronutrient diet a lot of Metabolic health support out there! While these suppott certainly Lycopene rich foods factors, optimizing eMtabolic metabolism is so Metabolci more than merely losing Metabolci and counting calories. Metabolism encompasses a complex network of biochemical processes that regulate how our body converts food into usable energy, including things such as insulin sensitivity and hormonal balance. While all three are needed to confirm the diagnosis of metabolic syndrome, any standalone symptom can also put yo u at risk! So what causes us to be metabolically healthy or unhealthy?
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