For those who want more than a jolt of caffeine in their coffee, the trending beverage known as mushroom coffee offers more than just a wake-up. The medicinal mushroom extracts it contains boast many potential health benefits.

Inform your healthcare provider when adding mushroom extracts to your daily regimen.

Mushroom Coffee FAQ

Does Mushroom Coffee Have Caffeine?

Powdered mushroom extracts are mixed half and half with ground or instant coffee, so the brew contains more caffeine than traditional decaf but less than regular coffee.

What Does Mushroom Coffee Taste Like?

No need to worry about flavor: mushroom coffee tastes like coffee, not mushroom soup. 

Some mushroom coffees also contain flavorings (think chai, cocoa).

Is Mushroom Coffee Nutritious?

Many brands boast nutritional blends, with gut-supportive prebiotics and probiotics; stress-fighting adaptogens such as ashwagandha; herbs; or vitamins and minerals.

Research has focused mainly on the health benefits of individual mushroom extracts, which range from lowering blood sugar and cholesterol to supporting patients undergoing cancer treatments.

Note that because few of the findings to date are based on human clinical trials, we refer to potential rather than known health effects.

Organisms found in foods like yogurt show promise in altering mood, stress, and pain sensitivity.

We know that consuming probiotics can help with digestion, but a recent study has given weight to the idea that probiotics may also change the way we process emotions.

Probiotics & the Gut-Brain Connection

The UCLA researchers who published the study found that women who ate yogurt with probiotics for a month displayed altered resting brain activity and changed responses to emotional tasks.

“Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment,” said Dr. Kirsten Tillisch, of UCLA’s School of Medicine, following release of the study in the journal Gastroenterology.

“When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on a new meaning.”

Dr. Tillisch said the study indicated the “gut-brain connection is a two-way street.”

How Do Probiotics Benefit Your Brain?

Well, during the monthlong study, 36 women ate either:

• yogurt with live probiotic cultures twice a day
• a dairy product with no living bacteria
• no dairy products

Each woman was given a magnetic resonance imaging (MRI) brain scan both before the study and after. Their brains were studied first at rest, then while performing an “emotional faces attention task” (they were matching pictures of angry or fearful faces).

The scans showed that women who ate the probiotic yogurt twice daily had less activity in the parts of the brain that get and integrate sensory information. There was also less activity in the parts of the brain that handle cognition and emotion.

While the study confirmed a scientific concept about the mind-body connection, it also proved that the brain doesn’t just send signals to the gut, the gut also communicates with the brain.

More study is needed to show how the probiotics work on the mind’s function and how they may be used to relieve chronic pain or emotional problems.

Every year that goes by, your chances for vision loss go up. It’s a sad fact that by the age of 65, one in every eight adults will experience at least some amount of compromised vision.

Age-Related Eye Problems

The top causes of impaired vision include cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy. Here’s how you can help preserve your eyesight against these threats.

• Cataracts

  There are 24.4 million Americans age 40+ with cataracts. By the age of 75, half of all people will have them.

  The clouding of the lens of the eye, which is the calling card of cataracts, is the top cause of correctable reduced vision. Cataracts develop slowly over time, which is why they are sometimes not noticed until vision impairment has progressed.

  Factors that delay or prevent cataracts would greatly enhance the quality of life for many seniors. Nutrition researchers have eyed antioxidants for a while when it comes to cataracts, since free radicals are a major culprit in their formation. Consequently, antioxidants offer strong protection against the development and progression of cataracts.

  Topping the list are vitamins C and E and the carotenoids lutein and zeaxanthin. Vitamin B2 also makes a strong case in the research for preventing cataracts.

• Age-Related Macular Degeneration

  Age-related macular degeneration (AMD), a leading cause of blindness, is a progressive disorder affecting the central part of the retina, called the macula.

  The macula gets damaged from constant UV light exposure, but certain nutrients act as a shield against this damage.

  As with cataracts, the carotenoids lutein and zeaxanthin are heavy-lifters here. Keeping levels of those two nutrients abundant pays off by lowering the risk of fading vision in the future. Pistachios are rich in lutein, and recent research shows that eating about two ounces of these nuts daily for 12 weeks leads to significant increases in a pigment that protects the retina.

  The omega-3 fatty acids in fish oil also merit mention. Diets that include fish regularly, as well as this nutrient in supplement form, guard against AMD and can sometimes regain lost vision in certain people.
  
   

• Glaucoma

  Anyone over age 60 is considered at high risk of glaucoma—the condition that increases pressure in the eye (specifically on the optic nerve), which can result in blindness.

  As with AMD, omega 3s show promise with this eye condition. Specifically, supplementing with DHA has been shown to reduce pressure in the eye, based on research in a population who already had glaucoma.

  In addition, plenty of vitamin C—once again this antioxidant shows its support for healthy vision—is linked to protection from developing glaucoma.

• Diabetic Retinopathy

  People with diabetes (both Type 1 and Type 2) are at higher risk of diabetic retinopathy, making this condition a leading cause of vision impairment in adults.

  The high levels of sugar in the blood can damage the tiny blood vessels in the retina. Keeping blood sugar levels under tight control is the most important way to minimize the risk of this vision hazard.

  A few supplements can provide support, and once again several antioxidants (including the multi-talented lutein) claim top billing for being beneficial for diabetic retinopathy.

  In one study, a daily antioxidant supplement (including vitamin E, coenzyme Q10, and Pycnogenol) improved eye health.

  Similarly, stand-alone supplements of Pycnogenol have been documented to improve vision in those with early-stage diabetic retinopathy.

Symptoms of Impaired Vision

A surprising number of people live with undiagnosed age-related eye conditions—many of whom could be treated to improve their vision.

The following symptoms indicate a need to get your vision (or your loved one’s) checked out:

• Reading material held very closely or at an angle
• Changes in writing quality
• Overfilling glasses when pouring a drink
• Spilling food and difficulty cutting food
• Complaints that the lighting is always too poor to see properly
• Difficulty quickly identifying faces or objects
• Mis-reaching when trying to pick up an item
• Bumping into things 
• Shuffling when walking or stepping hesitantly
• Walking up/down stairs more cautiously than before

Cheese is an almost universally loved food. What better way to showcase its appeal than a beautiful cheese tray? (Of course, a fondue for the holidays is also fun!)

How Much Cheese Is Needed for a Party?

First determine the number of guests. If cheese will be the main food, offer 3 pounds for every 8 people; 6 pounds for every 16; and 9 pounds for every 24. If there’ll be other food at the party, approximately 3 to 4 ounces of cheese per person should suffice.

Buy different flavors and textures for the most variety. Select at least one cheese from each of the four categories:

• Aged (Gouda, aged Cheddar)
• Soft (Camembert, Brie)
• Firm (Manchego, Parmigiano-Reggiano)
• Blue (Gorgonzola, Roquefort, Stilton)

You may also wish to offer various cheeses based on the type of milk they’re made from (cow’s, goat’s, sheep).

How to Serve a Cheese Platter

• Prepare Ahead of Time

  Remove all cheese from the fridge one hour before serving to allow flavors to develop at room temperature.

• Separate Different Kinds of Cheese

  • Stinky Cheese

    Place strong-smelling cheeses on their own platters; offer a separate knife for each type.

  • Hard Cheese

    Hard cheeses can be broken into chunks with a fork for a natural look. Or, slice them for an elegant effect.

  • Soft Cheese

    Serve soft cheeses with a small spoon or knife for easy spreading.

• Label the Different Varieties

  For a stylish presentation, place the cheese on a small and clean chalkboard, and then write the name of each variety near the cheese with non-toxic chalk.

  Wrap and tape printed or hand-written strips of paper around toothpicks as a simple and eye-catching way to identify each type.

• Suggest Pairings

  Consider staging the platter to demonstrate various pairings. For example, stack aged Cheddar atop slices of sour Granny Smith apple. Or sprinkle candied pecans on soft goat cheese. Drizzle a blue cheese with honey.

• Accompany with Carbs

  Offer bread and crackers on separate plates or in baskets. Choose flavors that won’t compete with the cheese.

  Steer clear of anything with sesame seeds, herbs, or garlic. Breads containing walnuts, olives, or dried fruit make a nice accompaniment, as these ingredients pair well with cheese.

  Serve breads and crackers in varying sizes and shapes for visual appeal (bread sticks, baguettes, round and square crackers).

• Additional Flavors

  • Spicy, Salty, and Sweet

    Alongside the cheese platter, or on it if there’s still room, feature an assortment of salty and sweet accompaniments. Offer choices such as:

    • fresh fruit
      • apples
      • pears
      • grapes
    • dried fruit
      • cherries
      • apricots
      • pears
      • apples
    • nuts (candied or plain)
    • honey
    • chutneys
    • spicy mustards

  • Savory Options

    Small bowls of marinated olives, roasted red peppers, and artichoke hearts are popular savory choices.

    Consider offering cured meats such as prosciutto and salami. Just be sure to not overcrowd the platter.

• Beverages

  Wine is a traditional beverage choice with cheese, but sparkling cider makes a festive, non-alcohol accompaniment.

Lavender remains one of our most beloved and medicinal healing aromas, most often enjoyed as an essential oil. But how do you make an essential oil from scratch at home with fresh or dry lavender buds?

Unfortunately, it’s not simple!

How Are Essential Oils Made?

Essential oils are generally made with special distillation equipment such as a still, and a lot of plant material.

Lavender is relatively affordable because it’s easy to grow and “only” requires about 16 pounds of lavender buds to make a single one-ounce bottle of essential oil. I’d estimate that each pound of blossoms is approximately the volume of a throw pillow.

Thankfully, the art of hydrosols allows you to craft aromatherapeutic lavender remedies at home in your kitchen without fancy equipment and a lot less plant material.

What is a Hydrosol?

A hydrosol is the first step of making an essential oil.

Simply put, you place aromatic plants and water in a pot, simmer, then capture and reconstitute the steam back into a liquid, yielding distilled water along with a tiny amount of therapeutic and fragrant essential oil.

How are Hydrosols Different Than Essential Oils?

Compared to an essential oil, hydrosols are gentler, safer, and more affordable.

You can use a hydrosol as a facial toner, linen spray, lightly aromatic air mist, and in culinary, medicinal, and cosmetic recipes.

The only downsides are that the aroma is much milder than an essential oil and the shelf life is relatively short.

Do I Need Equipment to Make a Hydrosol?

While professionals would work with a fancy still, often made of copper, to craft a hydrosol, you can repurpose common kitchen equipment to make your own at home.

The set up seems confusing but once you find the equipment that works with what you have on hand, it’s actually quite simple, and your hydrosol will be done in just a few hours.

Choosing an Herb

Any aromatic herb that retains its aroma through the heating process makes a lovely hydrosol. Lavender (fresh or dry) is a favorite, but you can also work with mint, rosemary, lemongrass, holy basil (divine!), etc.

Fresh-from-the-garden herbs work well, but if the dried herb retains the aroma – like lavender does – you can work with it dried, too.

Most ingredients sold as essential oils that don’t cost a fortune will work well. Unfortunately, many sweet and floral scented flowers don’t come across as nicely in a hydrosol, though it can be fun to experiment to see what works and what doesn’t.

Lavender Hydrosol Recipe

The goal here is that you are going to put plant material and water in a large stock pot, prop an empty heat-safe bowl in the middle. Turn the pot lid upside down and either place ice directly in the upturned lid or in a metal mixing bowl on top of the lid.

As you gently simmer the plant material, the steam of the water and essential oils collects on the top of the lid, turns back to liquid due to the ice, and then drips down the upside-down-lid into the bowl. What you catch in the bowl is your hydrosol.

Working with sanitized equipment and containers is preferred.

1. Prop an Empty Bowl in the Middle of the Pot

   Some people use a clean brick to prop the bowl up in the water so it doesn’t float around nor come in contact directly with the bottom of the pan.

   I personally use a bowl that’s heavy enough to stay put. One of my colleagues, Jessica LaBrie of Blackbird’s Daughter Botanicals, uses a tempered glass measuring cup propped on a mason jar lid.

   See what works for you with what you have on hand.

2. Add Water and Plant Material

   The water and plant material goes outside of the bowl in the middle (about 2 inches of water and a few cups of fresh or dried lavender blossoms) – the bowl should remain empty so it can capture the finished hydrosol.

3. Cover with an Upturned Lid & Ice

   If you can put ice directly on the upturned pot lid, that will more rapidly condense the steam. However, it also creates a sloshy mess that’s difficult to handle as the ice begins to melt.

   You can use a turkey baster to remove the liquid and will need to do this throughout the hour or two that your hydrosol is distilling.

   I prefer to put ice in a large metal mixing bowl and then place that on top of the lid or simply directly on the open pot – it’s so much easier to handle! And I can step away and just check on it periodically.

   For the pot lid, I prefer to use a metal lid because it will be exposed to heat and ice simultaneously, which might break glass or ceramic lids. That said, you might be ok with a tempered glass lid if that’s all you have.

   I also prefer a lid without the steam vent hole (but if your lid has a hole, you can try taping it over or simply put a metal mixing bowl on top).

4. Gently Simmer

   Bring your water to a gentle boil then turn it down to a simmer so that it’s releasing steam but not boiling vigorously. Let this simmer for 1-2 hours.

   Keep an eye on the ice/melted water situation to remove water and replace ice as needed.

5. Remove the Hydrosol

   After 1-2 hours, remove the pot from the heat, gently remove the lid. The hydrosol will have collected in the bowl, which you can remove with a measuring cup, spoon, or ladle – be careful not to burn yourself.

   Pour this into spray bottles to enjoy!

Shelf Life

Hydrosol is best enjoyed within a few months since it can grow microbes if introduced (water is not a good preservative) and over time, which can appear as white, grey, or green floaties.

I sometimes make an aromatic alcohol extract in good quality vodka and then add some of that to the hydrosol to extend the shelf life – you can make it just like a medicinal tincture (learn how at wintergreenbotanicals.com/tinctures); however, often it’s ready within just a day or two.

You can also keep extra hydrosol in the freezer to extend the shelf life.

The National Center for Health Statistics recently ranked life expectancies in a number of developed countries worldwide. There’s no easy way to break it: Men from the US didn’t crack the top 10. They didn’t even make the top 20.

The good news is it’s easy for men to boost wellness and longevity with simple lifestyle changes.

Nutrition for Men Through Life

In general, guys need more magnesium and B vitamins than women—but less iron.

Start with a high-quality multivitamin/mineral formulated for men. Then check the age ranges below for targeted supplements. 

20-35: Top Health Tips for Young Guys

• Eat five or more servings of fruits and vegetables daily.

• Get 30-plus grams of fiber. Psyllium, flaxseeds, or Salba (a proprietary, heirloom seed from Peru) are useful sources.

• Exercise at least three times a week. Supplement with protein before and after each session.

• To fight postworkout inflammation, consider fish oils rich in omega 3s. Garlic and ginger are anti-inflammatory herbs that taste great and can be taken as supplements.

•  Inflammation can lead to cardiovascular problems. Ask a healthcare provider about a C-reactive protein (CRP) test to measure inflammation levels.

• An anti-inflammatory regimen is among the best choices you can make now for long-term heart health. Get plenty of antioxidant vitamins like C and E.

36-50: Best Health Strategies for the Midlife Male 

Battle that belly and you fight disease like Type 2 diabetes and heart disease. Even for lean men, a growing waist signals risk for disease.

For each additional 5.5 inches he packs around the middle, a man’s chance of experiencing heart disease rises by 35 percent!

• Help trim body fat. Vitamin-B complex, vitamin C, zinc, magnesium, and chromium all support healthy metabolism.

• Green tea extract supports weight loss.

• An antioxidant involved in energy production, coenzyme Q10 (CoQ10) tends to be low in overweight people. CoQ10 is also essential for anyone taking statin drugs.

• When stress and fatigue hit, a few supplements may help you regain balance. Nutrition expert Patrick Holford suggests the following to combat the negative effects of stress: B vitamins (B1, B2, B3, B5, B6, B12, folic acid, and choline) along with CoQ10, vitamin C, calcium, magnesium, iron, zinc, and chromium.

• Reduce or eliminate caffeine, sugar, and other short-term energy crutches, and replace them with natural options like the amino acid tyrosine.

• D-ribose (a five-carbon sugar that’s a structural component of DNA and RNA) may boost energy and helps stave off sore, stiff muscles.

51 Plus: Guys, Keep Your Engines Running!

Some form of erectile dysfunction affects an estimated one-third of men over their lifetimes.

After ruling out underlying causes such as high cholesterol, diabetes, or certain pharmaceuticals with a doctor, consider natural alternatives to prescription drugs.

• Ginkgo, L-arginine, choline, B vitamins, and zinc support erectile health, particularly after two to six months of use.

• Antioxidant vitamins C and E, the trace mineral selenium, and essential fatty acids support optimal sex drive and functioning.

• Talk to a trained herbalist about botanical boosters for the thyroid and adrenal glands. Both of these glands provide a foundation for sexual and overall well-being. (Helpful herbs may include bayberry, passionflower, and skullcap.)

• Anyone with hypertension (high blood pressure) is wise to cut salt intake and seek stress-reducing techniques such as meditation or biofeedback.

• Supplemental garlic, quercetin (a flavonoid found in fruits and vegetables), and hawthorn have been found to help lower blood pressure in recent studies—the latter may also help lower cholesterol.

• Stay sharp as you live longer. Gotu kola, a popular Indian herb, works to stimulate the brain, strengthening memory and mental ability.

Essential oils have been used for thousands of years to provide relief from common ailments—they can lift your mood, make it easier to focus, and help you relax after a hard day at work.

Using Essential Oils

Derived from plants, essential oils can affect the body in a couple of ways:

• When inhaled, essential oils pass from the lungs into the bloodstream.
• When diluted and absorbed through the skin, they enter the circulatory system.

Used properly, essential oils can be amazing natural remedies.

Topical Use with Carrier Oils

Since they’re highly volatile, essential oils evaporate when exposed to air. But when combined with carrier oils, they easily can be applied to the skin and hair, or used for massage.

Since essential oils are very concentrated, some individuals can have reactions to them if they’re applied directly to the skin. To prevent this, a carrier oil is used to “carry” the benefits directly into the skin.

Carrier oils are produced from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate the way essential oils do, nor do they have as strong an aroma.

They do, however, offer many therapeutic benefits of their own. Rich in vitamins, minerals, and essential fatty acids, they can help improve the health and softness of the skin.

Bathing with Essential Oils

Baths offer the perfect occasion to reap the benefits of essential oils. But you should never add essential oils directly into bathwater, advises Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014).

Oil and water don’t mix. Putting essential oil directly into a bath leaves the undiluted substance floating on the top of the water. It could then come into direct contact with the skin and potentially cause irritation and pain, Cantele explains.

Instead, while your tub is filling with water, mix a tablespoon of carrier oil like grapeseed with about 5 drops of essential oil in a nonreactive bowl.

After the tub has filled and the water’s off, add the oils to your bath and stir the water with your hand. This method avoids the loss of any essences through evaporation.

You could also use an unscented body wash or liquid castile soap in place of the carrier oil, Cantele says.

A recent study of teleworkers showed that regular use of essential oils in baths reduced their stress, improved their sleep, and resulted in better job performance. Study participants had choices of rosemary or sweet orange essential oils during the daytime and lavender or bergamot in the evening. Those who used aromatherapy about three times a week saw the best results.

Common Essential Oils & Their Benefits

Throughout history, humans have extracted oils from grasses, seeds, flower petals, buds, bark, wood, stems, leaves, and roots. These powerful scents have been benefiting humankind in many ways—soothing minds, lifting spirits, and healing bodies. Here are some common essential oils and their benefits:

• Chamomile Oil

  • inhibits skin activity of:
    • bacteria
    • fungi
    • toxins
  • improves wound healing
  • improves eczema
  • lifts mood and eases:
    • oversensitivity
    • stress
    • insomnia

  ---

• Eucalyptus Oil

  • antiseptic for:wounds
  • helps treat insect bites
  • enhances skin repair
  • reduces on the skin:
    • inflammation
    • itching
  • scent can:
    • increase energy
    • relieve:
      • congestion
      • headache
      • shock
      • stress

  ---

• Geranium Oil

  • helps smooth wrinkles
  • benefits oily and dry skin
  • uplifting and eases anxiety
  • balances mind and body

  ---

• Lavender Oil

  • anti-inflammatory properties
  • helps heal:
  • stretch marks
  • scars
  • lifts mood and eases:
    • nervousness
    • irritability
    • insomnia

  ---

• Lemongrass Oil

  • reduces:
    • skin infections
    • oily hair
    • acne
  • deodorant properties
  • sedating and soothing
  • eases:
    • nervous exhaustion
    • stress

  ---

• Tea Tree Oil

  • antifungal
  • antibacterial
  • helps heal:
    • wounds
    • acne

Back in 1981, Norman Rosenthal, a researcher at the National Institute of Mental Health, thought he’d identified a very rare syndrome.

He determined that some people were plagued by severe depression that came on in the fall as daylight hours dwindled, and lifted with the arrival of longer days in spring.

He was half right: Rosenthal was indeed homing in on a type of depression with a specific trigger—he named it “seasonal affective disorder,” or SAD. But a call for people experiencing the symptoms drew 3,000 responses rather than the handful he expected.

Today it’s estimated that more than 10 million Americans suffer from SAD.

Seasonal Affective Disorder

When daylight hours drop, so does your mood if you’re affected by SAD or its milder sibling known as the winter blues.

What Causes SAD?

Researchers believe the decrease in exposure to sunlight slows the release of serotonin, a brain chemical that regulates mood. The hormone melatonin, which modulates your circadian rhythms, plays a part too. The body secretes melatonin when the sun goes down, making you sleepy.

Who is at Risk of SAD?

People who are more susceptible to SAD include women, those aged 15 to 55, and those who:

• have a family history of wintertime depression
• live in places where days are short in the winter months
• have been diagnosed with depression or bipolar disorder

What Are The Symptoms of SAD?

If you have SAD, you’re likely to feel down and hopeless, have trouble concentrating and interacting with others, and crave carbohydrates.

Treating and Managing SAD

Check with your physician to determine the best course of action, and make this winter a happy one.

• Light Therapy

  To combat depression brought on by the dark days of winter, the first step is light therapy—treatment with fluorescent or incandescent lamps that replicate sunlight or a brightening sunrise.

  2,500 to 10,000 lux for 30 to 60 minutes a day is usually effective. Talk with your physician about the best approach.

• Alternative Therapy

  Some people also benefit from acupuncture, yoga, meditation, guided imagery, or massage.

• Supplements

  A number of supplements are used to beat back the winter blues and SAD. Try these to keep SAD at bay.

  Remember, supplements can sometimes interact with medications, and severe depression should be treated by a doctor.

  • Vitamin D

    Vitamin D supplementation is helpful for some SAD sufferers: Taking 2,000 IU daily can keep neurotransmitters in balance.

  • St. John’s Wort

    Long used to treat a range of conditions including nervous system disorders, St. John’s wort has been shown to help people with mild to moderate (but not severe) depression.

    Studies show it may work as well as prescription medications, without some of the side effects.

    Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.

  • SAMe

    A compound found in the body, S-adenosylmethionine, or SAMe, may be as effective as antidepressants without some of their side effects—and it may work more quickly.

    SAMe aids in the production and breakdown of brain chemicals like serotonin, melatonin, and dopamine. Scientists think it works by increasing the amount of serotonin in the brain.

  • Melatonin

    When summer changes to fall and fall transitions into winter, the levels of melatonin in your body may change as well.

    More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months.

  • Omega-3 Fatty Acids

    Supplementing with omega 3s could reduce mild to moderate depression.

    Omega 3s are key to brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

    Some studies indicate that people who take prescription medication for depression may find increased relief if they also supplement with omega 3s.

As we go through life our bodies change, which means our needs do, too.

Supplements for Different Ages

Have you been wondering which supplements you should be taking for your stage of life? We have some answers here.

• For Youth

  • Kids and Preteens

    • Talk to a pediatrician about how supplements can complement your child’s healthy diet.
    • Studies show that kids tend to consume too few essential fats (such as ALA, EPA, and DHA), which affect brain and eye development.
    • Probiotic supplements support a healthy balance of bacteria in the gut, important for immune health.
    • Experts recommend that everyone ages 1 to 18 take in between 600 and 1,000 IU of vitamin D daily.

    Extra Credit

    Consider chewable supplements if your child doesn’t get enough fiber.

  • For Teens and Young Adults

    • Start with a multivitamin to fill in nutritional gaps.
    • Teenage girls may benefit from a formula containing iron.
    • Unless they eat two or more servings of oily fish each week, teens and young adults are likely to benefit from supplemental omega 3s—these essential fats even contribute to healthy skin.
    • Adequate calcium and magnesium are crucial for strong bones (the magnesium may also ease leg cramps and promote relaxation).

    Extra Credit

    Add antioxidants and super greens to a diet low in fruits and veggies.

• For Adults

  • Men

    • A men’s multivitamin/mineral provides a healthy foundation. In addition to key nutrients, it may contain lyocpene, selenium, and saw palmetto for prostate wellness.
    • Vitamin D helps reduce the risk of heart disease, diabetes, depression, and some forms of cancer; many men don’t get enough.
    • Turmeric or its powerful component curcumin, therapeutic enzymes, and omega-3 fatty acids combat inflammation, another chronic health risk.

    Extra Credit

    Turn to medicinal mushrooms such as reishi and adaptogenic herbs such as ashwagandha for stress management and immune help.

  • Women

    • Be sure to take a multi formulated for women your age; this is often indicated on the product label.
    • Since even the best multivitamin/mineral can’t contain all the nutrients needed for optimal health, consider adding a bone-supportive formula (including calcium, magnesium, vitamin D, vitamin K) and omega-rich oils or capsules.
    • Daily probiotics help maintain bacterial balance and keep yeast in check.

    Extra Credit

    Work with an herbalist for hormone help (chaste tree, black cohosh), stress support (green tea, holy basil, rhodiola), or other health goals.

• Expecting Moms

  • Consult your healthcare practitioner for advice about supplementation during pregnancy and while breastfeeding.
  • Prenatal supplements containing adequate folic acid (the manufactured form of folate) and iron are often recommended.
  • If you suffer from anemia, fatigue, and depression, you may be low in folate, also called vitamin B9. Consider purchasing a product containing methylated folate, a form of folate converted into the most active form of folate that the body can use. 
  • Ask about healthy fats: Studies indicate that children born to mothers who consumed essential fatty acids during pregnancy have fewer allergies.

  Extra Credit

  A knowledgeable practitioner can recommend herbs that safely promote healthy digestion, mood, and lactation.

• For Seniors

  • Choose a multi that matches your needs (postmenopausal women, for example, need less iron than they did prior to menopause).
  • Fiber, probiotics, and digestive enzymes support regularity and optimal nutrient absorption, especially important as the digestive system slows.
  • Omega 3s, citicoline (a B vitamin), and herbs such as gotu kola and bacopa help keep the brain sharp.

  Extra Credit

  Boost eye health with lutein, zeaxanthin, and bilberry.