New Advances in Probiotics & Microbiome Health

People have asked me the question many times, "don't you have to change probiotics after a while because they stop working?" Probiotics don't stop working, but there is something to be said for using different strains. New research into our body's microbiome and probiotics has found that the greater diversity of different strains, or types of probiotics, the better to positively impact our health.

Research into probiotics and our body's own microbiome, which uncovered the unique and flourishing ecosystem of bacteria inside our body, has significantly advanced over the past 30 years. It used to be that acidophilus was the only probiotic that was really known about, and people still refer to probiotics as " "acidophilus" which is just one type in a huge list of beneficial bacteria.

The word bacteria can scare us, because we usually think of infectious bad bacteria, but inside our body, bacteria-"good" bacteria or probiotics- are actually a crucial part of our health. As crazy as it sounds, it's estimated that we actually have more bacterial cells in our body than human cells.

When you realize just how many bacteria in our body we have, it makes probiotic supplements with numbers in the billions make sense. Also, having greater amounts of different researched probiotic strains can really make a difference. Research has shown that probiotics work together as a team, each with their own strengths, and that we really need to focus on more than a handful of well-known strains to seriously impact our digestive health and health through our whole body. Think of it like a football team, the person who's the quarterback is important, but if you had only a bunch of quarterbacks, you probably aren't going to win the game.

Research in our body's microbiome has significantly advanced over the years, and the probiotics we take or should be taking continues to evolve as that research continues. It's not bad for you to take the same probiotic supplement that you took 20 years ago, but there have been still many advances and advances in our understanding of our body’s microbiome not just for a digestive health but also for impacting brain and mood and so much more, that it's worth exploring new options for probiotics. In the same way, could probably still use the Nokia phone you had 15 years ago, but it's definitely not going to be your best option.

We always try to be on the cusp of supplement research and knowledgeable about new supplements that come out that are actually better than the ones that came before. That is especially true with our new probiotic line by Vital Planet. All of us at Pass Health Foods just went to a seminar by Brenda Watson, a well known educator into digestive health and probiotics who has done quite a few TV specials on WTTW Channel 11 over the years. She is a brilliant woman who shared her expertise and research with us about new developments in probiotics and how they can make such a difference.

One thing about probiotics is that they are not meant to be taken as an aspirin like how you would for a headache and expect to see a difference. Probiotics are meant to be used daily, as a regular part of our daily supplement regimen. I might even say it's the most important part of a daily supplement regimen, more important than a multivitamin.

One of the reasons that probiotics are so important is that they help the body to better absorb the nutrients from the foods we eat. The foods we eat fuel our bodies and help us to stay alive; but it's the bacteria in our digestive tract that help the body to absorb those nutrients effectively and properly.

Also, having a diverse microbiome helps to encourage stomach lining health. When we're missing those beneficial microbes in our digestive tract, there can be damage to the intestinal lining, which over time can make it so undigested food particles can actually leak into our bloodstream, a condition known as leaky gut, which causes a host of problems, the most common of which is constant, low-level inflammation throughout the body.

I want to recommend a new line of probiotics by the company Vital Planet who is founded and developed by Brenda Watson, formerly of Renew Life (Renew Life was bought by Clorox, which is the main reason why we have reduced our shelf space for their products). She then founded Vital Planet, making probiotics and digestive products that are truly on the forefront of research in microbiome health and digestion. Science and how we understand our body evolves over time, and it certainly has with the importance of our bodies microbiome, probiotics, and proper digestion.

The new probiotics by Vital Planet have a more diverse makeup than anything else available today. They have at least 60 different researched strains per product, along with a high very high potency per pill. There is truly nothing like them available on the market today and we couldn't recommend them more. They honestly blow every other probiotic out of the water.

Now, to be that amazing and have such high potencies, they are on the pricey side. Still, even if a person took them every other day, to make them more affordable and to basically cut the price in half, since a bottle would last two months instead of one, even with doing that I’d say it would be better than taking almost any other probiotic.

Focusing on the health of our digestive tract truly impacts every aspect of our health. We like to think of our body systems as separate (and often don’t even think about them unless we have a problem), but they are all interconnected and affect each other. One way where this is becoming much more of a well-known is the connection between our digestive tract and brain function, especially for mood. It's been discovered that there are actually neurotransmitters made in our digestive tract and that our digestive tract is able to send signals to our brain, that's something known as the gut brain axis, which sounds totally crazy but has actually been confirmed by science, and that research is still ongoing.

Our bodies are truly a miracle, how they work. Stop by Pass Health Foods for more information and for more individualized attention and help. Also, the Vital Planet probiotics are on sale this month at store if you'd like to try them.

Tl;dr (too long; didn't read- quick summary): We have new probiotics by Vital Planet that are significantly better than anything else on the market. The health of our microbiome impacts so much more than just digestion, and there are impressive new advances in probiotic research.

Creatine for Building Muscle (for people of all ages)

Most people have heard of creatine, a favorite of bodybuilders for building muscle, but creatine can also be beneficial for regular people since we would all benefit from gaining muscle, especially as we get older.

It's estimated that after age 30 we lose 3 to 8% of our muscle mass each decade, and that without strength training, we will lose 30% of our muscle mass between age 50 and 70. A reduction in muscle makes it more likely to have injuries and falls. A reduction in muscle mass can also cause weakness and reduce our mobility.

Weight-bearing exercises and lifting weights is beneficial for all ages, particularly for older adults.

Research on creatine supplementation for older adults has found that creatine can help the body build muscle. When paired with exercise it can help reduce the incidence of falls and injuries due to muscle weakness, and even has research that found it could help with brain function and cognitive performance. Creatine is also said to help with reducing exercise fatigue, which can help you to be able to exercise longer without getting tired.

A standard dose for building muscle is 5 g of creatine, though even smaller amounts can be beneficial for helping to gain muscle. Many people prefer to start with a lower dose of creatine and increase their dose as time goes on.

Creatine works in part by helping to enhance ATP in the body, a substance created internally that helps to fuel cellular energy that is especially helpful during intense exercise. Creatine may also help with reducing muscle breakdown and aid muscle recovery after exercise.

Vegetarians and vegans could especially benefit from creatine supplementation since most dietary sources are from animal products like red meat.

Taking creatine by itself does not build muscle, but it works well when paired with weight-bearing exercises. Gaining muscle, especially as we age can dramatically enhance our well-being and health. You don't need to be lifting 100 lb weights like a crazy person- literally any amount of weight-bearing exercise can be beneficial.

Creatine is a supplement that has been used for many years that has been proven safe, although people with kidney disease should speak with their doctor before using it since some research says it might be harmful for people with kidney problems (it's always a good idea to talk with your doctor about the supplements you're using).

Liz has been using it for about two months, she takes the Garden of Life creatine powder and puts it in her smoothie after she exercises and she says it doesn't change the taste. She started taking it to help with muscle growth but also because she had read that it helps with brain function. She says she likes it and will continue taking it.

B Vitamins and the MTHFR Gene

Many of us have heard about the MTHFR gene, and problems associated with people who have mutations with it, but most people's understanding of it is very vague. First, let me say how amazing science is and how incredible it is that our understanding of the human body has so increased in recent years.

The MTHFR gene is one of the more commonly known genes for its impact on our health. A very basic explanation of what that gene does is that it makes an enzyme that helps our body to be able to convert certain B vitamins into their active forms so they can be used by the body. Sometimes mutations occur in that gene, which then make it difficult for our body to process and absorb the B vitamins folate and vitamin B12.

It's estimated that around 40% of people have some variation of mutation on the MTHFR gene in their bodies. Having this common mutation can cause a deficiency in folate and B12, even for people who eat a healthy diet or take a multivitamin. That happens because the most common forms of folate and B12 that are in most supplements can't be absorbed when people have a problem with the MTHFR gene.

There is a solution however, called methylated or coenzyme B vitamins. Those less common forms of B vitamins are able to be absorbed even by people who have this gene that makes it so they can't use regular B vitamins. The methyl forms of those B vitamins like folate and B12 are the active forms, meaning they are directly absorbed and don't need to be converted by the body. They're especially important for people with mutations in their MTHFR gene. Since the incidence of variations of mutations in this gene are so common, and since few people have genetic testing done, it's not a bad idea for everyone to make sure they are taking the active, methyl forms of B12 and folate.

B vitamins like folate and B12 are essential to many different processes in the body. Low levels of folate can cause elevated homocysteine levels. High levels of homocysteine in the body can damage blood vessels and lead to a buildup of plaque in the arteries, and can also contribute to the incidence of blood clots.

Low levels of B12 due to absorption issues can contribute to nerve problems as well as cause cognitive decline. Low levels of B12 are more common as we get older, especially among seniors. Left untreated, B12 deficiency can even cause neurological damage. Some research has even linked low B12 levels as a cause of dementia in aging populations.

The solution is to look for methyl folate and methyl B12. Those forms aren't in most B complexes or multivitamins, but they are available and they are easier for the body to utilize, particularly for people with mutations in their MTHFR gene. B vitamins also work well together and are absorbed better when together, so looking for a supplement contains several B vitamins is a good idea.

We have a lot of different choices at the store, but I would especially recommend a B complex by Jarrow called B-Right which has all of the best forms of the different B vitamins to ensure optimum absorption. Another is by a company called Kal that has a methylfolate supplement that also contains methyl B12 and the active form of B6 in something called an active melt, which is a tiny pill that dissolves on your tongue as soon as you put it in your mouth.

We have a number of great products at Pass Health Foods that have the active forms of B vitamins, from multivitamins to B complexes and more, so stop in for more advice and to find the right products for your individual needs.

We’re at 7228 W. College Drive in Palos Heights.

Stay Heathy This Winter with New Antimicrobial Povidone Iodine Throat and Nasal Sprays

We have some new iodine products in a throat spray and a nasal spray that I wanted to write about from a company called Cofix. They're unique, because the idea behind them is that they can be used preventably against microbes entering the body in a prophylactic way, helping to prevent infection by working to “deactivate a substantial portion of germs and pathogens” that come into the body through the nose and mouth.

The throat and our sinuses are in almost all cases how viruses and bacteria enter our bodies. The povidone iodine in our new Cofix sprays have long lasting antimicrobial effects in our bodies, and when used as a nasal spray or throat spray is meant to help protect against infections due to its antimicrobial benefits. The nose and throat are generally the first line of defense against bacteria and viruses from breathing in microbes from people nearby who might be sick. I feel like COVID made us all very aware of how bacteria and viruses can be transmitted from another person, obviously through coughs and sneezes, but also just breathing if they have a virus.

The most important thing we can do to stay healthy from whatever is going around each winter is by helping our own body's own immune system. Also, anything that can help to reduce the viral load, or the amount of a virus in our body, can be especially beneficial for helping our body to fight things off and stay healthy.

There has even been research done with these throat sprays on Covid patients, finding a significant reduction of incidents of contracting the illness for those who used it.

Do I think these povidone iodine sprays are 100% and that you'll never get sick? No, that would be amazing, but truly anything that reduces the likelihood of illness, whether it's cold, flu, respiratory infection, or whatever is a great thing. For me, a sore throat is always my first sign of illness, so I do believe this throat spray is a good idea. Knock on wood, I've been using it since the fall, and I do think it really works.

Iodine can impact the thyroid, both in people who are deficient and people who have excessive amounts of thyroid hormones. If you have thyroid disease or problems with your thyroid, we would recommend asking a doctor before starting this povidone iodine spray (something that's always a good idea for everyone regarding all supplements). Also, this antimicrobial iodine spray should be used sparingly, only a little is needed to be effective, more is not always better, so If you choose to try this Cofix spray, make sure you're only using the recommended amounts.

Stop in to see us at 7228 W. College Drive in Palos Heights for more information.

New Supplement Advances for 2024

As we start our new year I wanted to write about new advances in supplements that have been shown to dramatically increase absorption. The whole thing about vitamins and supplements is that it's not necessarily what you swallow, or what your bottle says on the front, but it's with your body is actually absorbing. With many supplements, your body is only able to absorb a fraction of what may be on the label. Different forms of supplements and ways of making a capsule or delivery system can really make a difference in the body's ability to absorb a specific supplement. If your body isn't absorbing something you're taking, you're wasting your money and you're wasting your time. For many years now there has been research on supplements and vitamins comparing synthetic vitamins to natural vitamins, and food-based vitamins compared to isolates. New technology though, in making supplements called liposomal and phytosomal extracts have been shown to dramatically increase absorption.

Liposomal supplements encapsulate supplements in phospholipids, natural components similar to our own cell membranes. Liposomal supplements protect supplements in the stomach so they are able to be absorbed better. Some new research actually speculates that liposomal supplements might even be able to be absorbed through cell membranes into cells, bypassing digestion.

Research on liposomal and phytosomal supplements are still in their early stages but the studies done so far have been very encouraging, showing differences in absorption as much as 10 times the absorption of a standard vitamin or supplement without liposomal or phytosomal technology.

This is a big reason why we don't have a store brand. Generally, store brands are good for a store because they're less expensive for them and have better pricing margins, but we don't want to feel beholden to a certain company. We always want to recommend the different supplements that we feel are best, and the best absorbed. Also, the supplements that we would consider the “best” often changes as new supplements come out and new developments in supplement research and absorption continue.

When you shop at our store, you can be assured that we will be recommending the best product there is for your specific needs, not what we might make more money selling. We really do care about each of our customers’ health, and sometimes our recommendation may be to not buy something, or to keep taking the supplements you have, or even to reduce certain things. When it comes to supplements, it's not one size fits all. We really want people to come back to our store and feel they can trust us with our supplement recommendations, not that we're just trying to sell them something.

We have a great, knowledgeable staff, but if you prefer to speak with the owners, Carolyn and Liz are always at the store on Mondays, and Liz is usually there on Tuesdays, and Carolyn generally works on Saturdays as well (we're there other days too, but those are safe days to come in if you're looking for us).

We're so grateful for our customers for continuing to support us as we move into our 29th year!

Liposomal Berberine Update

I wanted to give an update on the new liposomal berberine that we wrote about a few months ago. You can read the article here: Berberine for Blood Sugar, Weight Loss, and More.

I wrote about how much better absorbed this form of berberine is and how it made such a difference for blood sugar control and helping your body to manage sugar better and for cells to become more sensitive to insulin (insulin resistance happens over time where your cells need more and more insulin to be produced to manage the sugars in our diet).

I had speculated about this new liposomal berberine- since it was so much better absorbed and was so much more potent, we thought a person could take just take one pill to equal two or even three pills of the regular berberine that people were taking. Well, I wanted to post an update because we have heard from so many customers who have been using the liposomal berberine at just one softgel a day (because really, who doesn't want to take fewer pills?) that have had great results for balancing and lowering their blood sugar. Several of our customers mentioned that their blood sugar is now in a normal range after using the new berberine consistently.

Of course, everyone is different and everyone's individual health needs are different, but I would definitely look into this new liposomal berberine by natural factors because we have had so many people have great results for balancing blood sugar.

New Affordable Probiotics by Natural Factors

We’ve brought in some great new probiotics that will be on sale every day, making them very affordable for a daily use probiotic. They're by Natural Factors, and most of them offer a two-month supply. They're great everyday probiotics, with good dosages for everyday use. Our favorite, their 12/12 probiotic, offers 12 billion probiotic strength over 12 different well researched strains, that we have on sale for $23.99 for a two-month supply. I feel like it's a good potency and a nice daily use probiotic. We still have a number of high potency products (True Grace's wonderful 90 billion strength probiotics for example), for people experiencing digestive issues or if you've been on antibiotics and need to replenish the good bacteria in your microbiome. I don't know that everyone needs to be taking a super high potency probiotic every day, however. It's certainly not a bad thing to do, but I think it's more important to have an affordable probiotic that has decent potency that can be used consistently.

I really like Natural Factors. They don't have the fanciest bottles or labels, but they really focus on quality. They have tons of top tier certifications for purity and transparency, and I honestly feel like they could price their products much higher than they do. They also work well with small businesses like us and are willing to offer us sales that we can pass on to our customers to further lower the prices.

I genuinely do believe in probiotics, but most of the benefits that I’ve read about talk about probiotic use over the long term. It's hard to spend a ton of money on a probiotic when the benefit is usually more far reaching versus something that you see right away like curcumin or theanine. I like these new probiotics by Natural Factors because I feel like they’re reasonable priced and are a good product that can be used every day without breaking the bank.

We should have these new probiotics on sale for at least this next 6 months, and hopefully we can continue the sale indefinitely. The 12/12 probiotic with 12 billion per capsule and 12 different strains is our favorite, but they also have a senior formula, a women's formula, and a whole variety of great probiotics that we brought in. The senior formula is really unique since it contains specific strains made to be beneficial for our digestive systems as we get older, since many feel like their digestive health can dramatically change as they get older.

Probiotics are great for digestion and the immune system which is what they're most known for, but new research is constantly coming out about the connection of digestion and our microbiome affecting so many different aspects of our health, from brain function and depression to even a new study I read today saying that probiotics helped with blood sugar control for people who were taking the prescription metformin. They're a really great thing for our overall health, and I would definitely recommend adding them to your daily regimen. Stop by the store so we can help you find the right product for your individual needs.

Magnesium Supplements: Understanding the Different Forms

Magnesium is a mineral needed for over 300 processes in the body, and it’s estimated that over 70% of Americans aren’t getting enough magnesium in their diets. Magnesium is most well-known for its benefits for bone health and calcium absorption, but it has many other uses throughout the body. There are a lot of different forms of magnesium, which can be confusing, so I wanted to go over some of the most popular forms below and what their specific advantages are.

Magnesium Glycinate

Magnesium glycinate is a well absorbing form of magnesium that's bound to the amino acid glycine. This form of magnesium is most often recommended for stress and insomnia, though magnesium glycinate is also helpful for migraine prevention. The only bad thing about magnesium glycinate is that it takes up a lot of room in a pill, so it's often necessary to take several capsules or tablets of pure magnesium glycinate to get the recommended daily dose.

Magnesium Malate

Magnesium malate is magnesium bound to malic acid, a natural fruit compound. Magnesium malate is well absorbed and is the form most recommended for helping with relaxing muscles and also for pain relief. This form is what is also most recommended to help people with fibromyalgia.

Magnesium Citrate

Magnesium citrate is a form of magnesium that's bound to citric acid, an antioxidant compound found in citrus fruits, and since it's a natural form of magnesium, it is absorbed well by the body. Magnesium citrate can also be used to help with constipation, since it helps to bring fluid into the intestines, working like a natural stool softener.

Magnesium L-Threonate

Magnesium L-threonate is different from other forms of magnesium in that it’s used specifically for brain health and brain function. Its dosages are also different from other magnesium. Studies have shown that Magnesium L-threonate may help to preserve brain cell and neuron health and work to prevent degenerative brain diseases. More research is needed, but the preliminary studies have been promising.

Magnesium Taurate

Magnesium taurate is a type of magnesium that’s bound to the amino acid taurine, which is prevalent in heart tissue. This form of magnesium is more geared towards cardiovascular health and is a favorite of athletes because it is often used to help to increase athletic performance.

Magnesium Oxide

Magnesium oxide is not as well absorbed into the bloodstream as other forms of magnesium, and it primarily used to help with preventing constipation. It also works to neutralize acid in the stomach, so some people find it helpful for heartburn.

Chelated Magnesium

When minerals are chelated (pronounced “chee-lated”) it means they’re bound to amino acids to enhance absorption. Magnesium glycinate is a type of chelated magnesium, though in the majority of chelated magnesium products, they aren’t specific about which amino acids the magnesium is bound to.

This is not an exhaustive list of magnesium supplements, but it includes most of the common forms. Something important to remember is to always look on the back of the bottle to see which forms of magnesium a product actually contains and what the serving size is. Also, many of the better forms of magnesium are larger molecules than other types, so to get the recommended dosage of 350 to 400mg per day, you may need more than one pill to get the dosage you’re looking for. Additionally, depending on how your body processes magnesium, if you take too much at one time, you may experience loose stools, which are your body’s way of saying that you’re taking too much magnesium at once. If you experience that, try lowering your dose or split your preferred magnesium dose into two different times in the day.

We have a lot of great magnesium products at the store, though we particularly love a product called Magnesium Breakthrough by Bioptimizers since it contains seven different forms of magnesium. Another favorite of ours is the poorly named Magnesium Citrate by Now Foods since it contains a mixture of magnesium citrate, magnesium glycinate, and magnesium malate in a softgel form. Stop by the store so we can help you to find the best product for your individual needs. We’re at 7228 W. College Drive in Palos Heights.

New Curcumin Supplements for Optimum Absorption

Curcumin is the beneficial extract of turmeric, and has become very well known for its benefits for reducing inflammation and for pain relief. Turmeric is the yellow spice often used in Southeast Asian and Indian foods.

People often get turmeric and curcumin confused, but just like an orange has vitamin C, turmeric has curcumin. The reason a person would take turmeric as a supplement would be to get the curcumin it contains. The problem is, turmeric is only about 4% curcumin, and on top of that, curcumin in its natural state is difficult for the body to absorb. As with anything, what really matters is how much of something your body is actually using versus what you're swallowing.

Due to absorption issues and advances in curcumin supplements, we've always recommended the Solgar Full Spectrum Curcumin because our research had shown that that form of curcumin and the way it's made makes it better absorbed than any other curcumin we’ve found.

We still love the Solgar curcumin, but we've found a new curcumin by Natural Factors that is supposed to be a similar product with similar absorption. It's also a water-soluble extract, but it's made in a different way than our Solgar one, but with a similar effect for absorption.

The curcumin in Natural Factors Theracurmin is ground down to 1/100th of the size, and then it's coated in a natural ingredient to make it water-soluble, which is then dried so it's in a powder form, in a small capsule.

The best part is that it's a very good price. We still absolutely love the Solgar curcumin and think it really works, but it's looking like this new Natural Factors Double Strength Theracurmin will have similar absorption and effectiveness, at a higher strength per pill at a lower price (the "double strength part is important since they have a" regular strength" version that's less potent that we don't carry). Each pill if their "double strength" also a little higher concentration of the extract than our Solgar Curcumin and the pills are smaller.

Our Solgar Curcumin 30ct. sale price is $26.39 (the regular price $32.99) and the new Natural Factors Theracurmin 30ct. is on every day sale for $22.46 (the regular price is $29.95). It's not a huge difference, but it is less. For this month, we do have a supply of $5 off coupons for the Natural Factors curcumin, so it brings the price down to $17.46, which is a pretty good price. Remember, the Theracurmin is also a little more potent per pill.

We'd recommend giving it a try this month to see if it works for you. Everyone's body is different, and the only way to see if something helps is to try it, no matter how glowing the research might be. For some people, the Solgar curcumin might work better, it vice versa, so we'd just suggest trying it to see what you think.

The nice thing about curcumin, whichever type you’re taking as long as it's a well-absorbed version, is that results are usually seen quickly, usually within the first week, sometimes even sooner. If you have joint pain or injury pain or pain from whatever, we'd recommend giving curcumin a try. Research has shown it has similar effectiveness to that of ibuprofen, but unlike over the counter medicines like ibuprofen, curcumin isn't hard on the body and is safe to take every day. There are even side benefits: there is preliminary research linking the use of curcumin to a reduced risk of Alzheimer's and other neurodegenerative diseases (nothing conclusive, but still). Curcumin use has also been shown beneficial for cardiovascular health and for cancer prevention.

Internal Spring Cleaning

Spring cleaning is often on our minds at this time of year, but doing a bit of internal spring cleaning with a whole body cleanse can be a good idea too!

We have a product by Renew Life that can be great for that, their 3 Day Body Cleanse. I kind of like that it's a short cleanse since it's easy to commit to, and easy to do well.

It's a kit of easy-to-swallow capsules that are taken morning and night. It's going to be beneficial even if you don't change anything else in your diet, but since it's only for 3 days, we recommend partnering it with a cleansing diet: obtaining from alcohol, soda, and artificial sweeteners, limiting animal products, and focusing on eating whole foods and lots of fresh fruits and vegetables and drinking lots of water.

The kit is inexpensive and easy to use, and we think it's an excellent way to have a bit of a fresh start for spring!

Also for long-term cleaning, adding milk thistle to your daily regime isn't a bad idea. Milk thistle is fantastic for liver health, so if you drink alcohol regularly or use medications like ibuprofen regularly that are hard on the liver, milk thistle is a good idea to take. Everything is processed through our liver, and milk thistle is unique in its ability to support and even help regenerate healthy liver tissue.

We have lots of different great milk thistle supplements, but I particularly like our milk thistle by Natural Factors, which comes in a buy one get one free pack, and is a good potency.

See these articles on our website for more information:

Milk Thistle Spotlight

Milk Thistle and Medications