A handful of my friends are currently sick with Delta, and many more are stuck in quarantine from an exposure. Omicron is all over the news and it now seems almost certain that this variant is both more contagious and better at evading existing immunity than any strain we’ve seen thus far.

It’s easy to despair, or if you’re prone to anxiety like I am, spin out with worries about the future. For me, focusing on the facts and taking action to the degree that I am able helps calm me down.

I hope this post may make you feel a little saner! Let’s get to it.

What does a “more contagious” variant mean in terms of our day-to-day?

Every time a variant comes along that is “more contagious,” I struggle to understand what that means, and how we should adjust our behavior to reduce our risk of contracting Covid. Do I need to wash my hands even MORE? Can I now get or spread Covid even if I am six feet away from the nearest person?

According to my mother-in-law, Dr. Sixsmith, MD, and my husband (a molecular embryologist who understands immunology), Omicron—and Delta, for that matter—being “more transmissible” doesn’t mean that masks/distancing/hand-washing no longer work as mitigation strategies.

Both doctors said the six feet rule should still hold true—a more contagious virus can’t suddenly float two blocks away and infect someone. I asked my husband about the possibility of Omicron hanging around in the air or on surfaces for longer, and he said: “I wouldn’t anticipate that the point mutations in the spike protein would affect the ability of the virus to survive outside of a host.”

Both Dr. Sixsmith and Dr. James did say it probably takes a smaller viral load to lead to infection, so the old 15-minute rule may not apply with Omicron—you can probably get a disease-causing dose of viral particles in less time than that. Dr. Sixsmith also suggested making sure masks are very well-fitted (or double-masking) since it may take fewer viral particles getting in through the gaps to make you sick.

Hand sanitizers will still kill the newer variants, so there is no need to change anything with this habit.

What about Omicron’s severity?

Perhaps the best news so far about Omicron is that it really seems like it’s less severe than the other versions of Covid we’ve been dealing with for two years. I know we can’t be sure of this yet, but I’m reading everything I can find, and signs are sure pointing that way.

Am I the only one who keeps thinking there could be a huge silver lining to the emergence of this variant? If Omicron proves to be the fittest Covid strain in circulation, it could overtake Delta—and if it also causes milder disease, then even with some immune system evasion, aren’t we all better off? I don’t know who I am and what I did with the normal doom-and-gloom Maia, but I’m feeling weirdly optimistic that this may come to pass. (Knocks wood repeatedly and does the “pu pu pu” spitting thing despite not being Jewish.)

In any case, whether you’re worried about Omicron, Delta, or just getting a cold, here is what I’m doing with the hopes of keeping Covid and other viruses away this winter:

1) We take a few supplements.

I’m not a huge vitamin person, but the winter is a time when I add some to our routine, including elderberry syrup or an elderberry gummy,  vitamin D, and a probiotic. I drizzle Olea True high-phenol olive oil on as many meals as I can. When we do get colds, I focus on the remedies that really work to make us feel better.

2) We are all vaccinated against Covid.

This has been a hugely controversial stance to take, but I believe vaccination is worth it when it comes to Covid-19. You can read more about why here, here, here, here, and here.

3) We wash hands, use sanitizer, and wipe down high-touch surfaces with non-toxic antiseptics.

If you need help finding an effective, toxin-free hand sanitizer, we’ve got a Guide for that. If you’re worried about the toxic antimicrobial products your kids are exposed to due to “enhanced cleaning protocols” in school, you might ask them to consider using this.

4) We (try to) keep stress levels low.

This is easier said than done amidst our second pandemic holiday season. Nevertheless, I try to prioritize sleep, fitness, and self-care to keep my stress levels lower. You might also consider this THC-free gummy.

5) We (try to) keep our diet healthful(ish).

It’s an ongoing battle, and we often slip into a takeout habit, but this time of year I try to balance the inevitable holiday junk with at least one nutrient-rich meal or even snack a day. This can be in the form of kale chips (not always homemade), sauerkraut, or smoothies when I am pressed for time. I’ve also made getting healthful meals into myself easier by relying on Sakara and Provenance, and for family dinners with Sun Basket. Finally, I have cut back on alcohol (I’m averaging about 3 or 4 drinks a week which is easily half of my norm), and basically only drink this.

6) We run our air filter.

We have three Austin air filters in our home. These use true medical grade HEPA that removes 95% of all particles larger than 0.1 microns (the coronavirus that causes Covid is .125 microns). In addition, breathing cleaner air will keep our lungs in better shape when fighting any kind of respiratory infection.

7) We are still distancing (sort of), masking indoors (mostly), and taking Covid tests (often). 

While our daily routine now much more closely resembles our pre-pandemic life (I attend in-person fitness classes, we indoor dine, etc), this is largely due to our like-minded community. Here in New York City, vaccination is required to enter restaurants, gyms, Broadway shows, and more, and I noted today that there wasn’t a single unmasked person in my neighborhood’s crowded Trader Joe’s.

We took rapid Covid tests before Thanksgiving, and will do so again before a Christmas party this weekend. We keep indoor gatherings small, and when my mom is around we still tend to keep most things outdoors (above, a photo she took of me this weekend when we were out to dinner).

My brother lives in Pennsylvania, and when I recently visited him I was aware of how much less comfortable I felt in a place where people are largely unmasked and vaccines mandates are nonexistent.

Despite all of the above strategies, I often feel like catching Covid is inevitable. One by one, it seems to be getting to everyone I know. My hope is that by being vaccinated and otherwise fairly healthy, we will be only mildly ill if/when our turn comes!

I would love to know your thoughts on Omicron and winter wellness in general; please comment below.

Stay sane,

The post Staying Healthy for the Holidays…And Thoughts on Omicron appeared first on Gimme the Good Stuff.

Do you use herbal or homeopathic remedies to treat illness in your house? Or maybe you wonder what the difference is between herbal medicines and homeopathic ones.

What follows is my best attempt at an admittedly oversimplified explanation of each–plus which one I believe works.

Does Herbal Medicine Work?

I’ll start with the easy one: Herbal medicine is basically exactly what it sounds like–i.e., using plants to treat illness.

Of course, many drugs are derived from plants: aspirin comes from Willow bark, for instance. Herbs can be powerful in ways both good and bad (hello, poison ivy!), so I very much believe their ability to impact health.

For instance, studies show that elderberry can decrease the duration of the influenza virus by four days and cold viruses by even more.

Does Homeopathy Work?

Homeopathic remedies are derived from herbs as well, but they differ greatly from herbal remedies. A homeopathic remedy is made by taking an herbal ingredient and diluting it hundreds or even thousands of times—to the point that there are literally ZERO remaining molecules of the original ingredient in the final product

Homeopathy’s basic claim is that the more times you dilute a medicinal ingredient, the more powerful it becomes. Although this theory doesn’t seem logical, I would be happy to spend money on homeopathic medicines if I could find studies showing they are safe and effective. After all, it’s basically impossible to overdose–homeopathic remedies are essentially water (or sugar pills) with what homeopathic doctors consider to be the “energy” of the medicinal herb rather than the herb itself.

Unfortunately, my research hasn’t uncovered any studies that suggest true homeopathic remedies work better than placebo. (I say “true homeopathic remedies” because the term “homeopathic” is often used as a marketing term for medicines that aren’t really homeopathic.) Unsurprisingly, it seems that when you dilute an ingredient thousands of times, it no longer is strong enough to have any effect–good or bad.

Does Arnica Work?

Arnica is probably the most widely studied homeopathic remedy out there. There is good evidence that the arnica plant itself has anti-inflammatory properties, but homeopathic arnica preparations have not been shown to be perform better than placebo. After intense facial treatments (you know I love my laser facials!), my facialist applies a homeopathic arnica cream to my skin, and I really feel like it reduces pain and swelling. Perhaps any cool gel would reduce inflammation, or perhaps there is enough arnica herb in the formula my facialist uses to really make a difference! Either way, I request it every time I see her.

My Favorite Herbal Medicines

In addition to arnica cream, there are several other “homeopathic” herbal remedies that I use—like Umcka. The herb used in this case is Pelargonium sidoides, which has been shown to reduce the length of upper respiratory infections if given early in the course of an illness. The “1X” next to the name means it’s been diluted one time—in other words there is 1 part herb to 10 parts water. Paradoxically, this would make this too “weak” to really be homeopathic; it’s simply an herbal remedy. I assume that it says “homeopathic” on the for marketing purposes only.

You can read about other herbal remedies we swear by here.

Bottom Line on Homeopathy and Herbal Remedies

Based on my research, as well as on my own experimentation with various herbal remedies and homeopathy, this is my conclusion: Herbal medicine can be super effective, but truly homeopathic remedies are likely too diluted to offer any benefits.

When I wrote my weekly email to this end, a lot of you replied saying you haven’t ever found homeopathic remedies to be effective. But not everyone agreed, and I got dozens of replies touting the benefits of homeopathy. I think some of your responses are worth sharing,:

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The post Homeopathy Versus Herbal Remedies appeared first on Gimme the Good Stuff.

A few years ago, a private client of mine gave me the opportunity to look more closely at the best multivitamins.

She wanted to know if she should be taking a multivitamin, and if she should be giving one to her children. Of course, she also wanted to know which brands make the best multivitamins.

I shared my opinion with the Gimme readership back then, and now am pleased to be able to update you guys. What follows is even more research on multivitamins, plus a few supplements I do recommend, as well as suggestions for the best multivitamins if you decide to take one.

RELATED: Best Prenatal Vitamins

Should You or Your Kids Take a Multivitamin?

The best way to hit all nutritional checkpoints is by eating a diverse range of vibrantly-colored fruits, vegetables, nuts, seeds, and whole grains. This is hard to accomplish for a picky child, of course. Many nutrients are lost during the processing of the food most Americans eat.

For adults, there is no harm in taking a multivitamin, although it’s unclear if there is a huge benefit, either. In general, I recommend against giving a multivitamin to young children, but I think they cannot hurt for kids about six and older. You’ll read more about this below.

I do recommend that both children and adults take a vitamin D supplement. You should also consider a fish oil supplement or a multi that contains fish oil if you or your children don’t eat fish.

If you eat several servings of fish a week, you probably don’t need a fish oil supplement.

The Case for (and Against) Multivitamins

Science clearly shows that vitamins and minerals are important to overall health. Studies have also shown that the best way to get most nutrients is from our food.

There is some evidence to suggest that the quality of modern soil and agricultural practices are insufficient to produce food as rich in nutrients as the stuff that our ancient ancestors enjoyed. This makes sense.

Still, most researchers argue that isolating vitamins into pill form vastly reduces or even eliminates the benefits.

The theory that multivitamins and supplements can “fill gaps” in our dietary intake of vitamins and minerals also makes sense. And yet most studies have been unable to find any actual health benefits when compared to placebo or non-use.

Despite this lack of clear benefit, many doctors recommend the use of a daily multivitamin, and I don’t think there is much harm in “covering your bases” by taking one.

I haven’t come across strong evidence that taking vitamins has any major downsides for adults, but there are a few worrisome studies I’ve found that don’t apply to most people, but are still worth mentioning:

1. Smokers who take beta carotene have increased risks of lung cancer. 
2. Folic acid may increase prostate cancer risk.
3. Adults who take large doses of B vitamins for many years may have increased incidence of hip fracture.

Overdosing on Vitamins

You can take toxic doses of vitamins—in particular preformed vitamin A, E, and K. Look for supplements with no more than 100% of your daily value for these. 

Excessive doses of vitamin C have also been shown to increase the risk of kidney stones. Most of us get plenty of vitamin C in our diets, so it’s not one that you need much of in a supplement.

What are the Best Multivitamins for Adults?

If you are trying to get nutrients from a pill, it makes sense to get a food-based pill. The less we try to break down vitamins/minerals to the sum of their parts, the more bio-available all the nutrients will be.

There are two brands I like if you choose to take a multivitamin–or if your doctor recommends one.

Ritual Essential for Women

Ritual’s multivitamin contains half of the number of ingredients of most multivitamins, so you’re not getting unnecessary or excessive amounts of nutrients. For instance, this multi doesn’t include calcium, because  most women get plenty from their diets and it can impede the absorption of iron. Ritual’s multi uses folate rather than synthetic folic acid, and it contains omega-3 oil (a vegan form) in the same pill with the other nutrients This brand is one of the most transparent of those we reviewed, and has the best third-party testing. Finally, Ritual’s multivitamin has an enteric coating to improve absorption of nutrients. You can shop Ritual here.

Llama Naturals Multivitamins Gummy Bites

If you, like me, have  a hard time swallowing pills, then these gummies will make taking vitamins something you actually look forward to . Despite not even being convinced that I need a multivitamin at all, I take these every day after lunch when a sugar craving hits (I also take their vitamin D and probiotic). I like this brand because their gummies don’t contain any sugar (they’re sweetened with organic apples and strawberries) are organic, and contain no synthetic vitamins.

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Should Kids Take a Multivitamin?

Considering how many kids take multivitamins, I was surprised to uncover almost no research on the benefits and risks of this daily habit.

Each brand of multivitamins contains a different cocktail of vitamins, and the quantities of each vitamin varies by brand as well. When studies are done on “multivitamins,” they don’t seem to take these differences into consideration. Therefore, we really don’t know which combinations of vitamins and minerals carry which benefits or even which potential risks.

Here are a few red flags I uncovered:

• An association between multivitamins before the age of 6 months and increased risk of asthma among black children.
• The same study showed increased levels of food allergies among formula-fed infants who were given multivitamins before the age of 6 months, and increased levels of food allergies amongst 3-year-olds exposed to multivitamins (whether they had been breast- or formula-fed).
• Another study found that the nutrients most lacking from the diets of children ages 2 to 8–-namely, calcium and vitamin D–-remained lacking despite multivitamin use. Researchers attribute this to the fact that children’s multis are heavy in the “wrong” nutrients–B vitamins and vitamin C, for instance, both of which kids get from food. Moreover, multivitamin use led to excessive levels of certain nutrients, like iron, zinc, and copper in this study. The effects of this are unknown.

What Are the Best Multivitamins for Kids?

Overall, I think the potential for a downside outweighs the potential benefit of multivitamins for kids under about the age of about six. Of course, I defer to your pediatrician–if he or she recommends that your child take a multi, or if your child has a very restricted diet, there are a few brands that qualify as Good Stuff that you can consider.

And for older children, a high-quality multivitamin might be beneficial and probably isn’t harmful. Based on our research, the best multivitamins for kids are the following:

Llama Naturals Kids Multivitamin Gummy Bites

This is a unique gummy brand because it has no added sugar–the vitamins are sweetened with just fruit. It has a good range of naturally-derived vitamins, including 100% the daily requirement of vitamin D.

Ritual Essentials for Kids

Sweetened with monk fruit, Rituals chewable vitamins also contain fiber, a prebiotic, and omega-3 oils. Ritual has separate (non-chewable) formulas for teenage girls and boys, both of which adhere to Ritual’s strict ingredients sourcing policy.

Hiya Kids Daily Multivitamin

Hiya is the most eco-friendly brand because they come in a reusable glass bottle and then send you monthly refill packs. The ingredients list is very clean, and Hiya’s chewable vitamins aren’t a gummy at all, so they are a great option for kids who are prone to tooth decay.

Two Pills You & Your Kids Probably Should Be Taking

My research left me somewhat torn about the necessity of multivitamins, but I did come away convinced that we all should be taking a couple of supplements:

1. Vitamin D. Higher levels of vitamin D are protective against a variety of diseases. Vitamin D also enables calcium absorption, making it critical for growing children. Unfortunately, it’s hard to get sufficient vitamin D from diet alone (which is why I recommend time outside without sunscreen). Supplementing 400 IU a day for babies and children and 4,000 for adults makes sense, especially because vitamin D carries a low risk for toxicity. Note that you want to look for D3 if you are a vegan.
   

   I like Carlson as a brand for vitamin D supplements for babies. As for kids (and me!), we take these ones by Rainbow Light or this one by Llama Naturals (which is free of sugar).

   

   Carlson is my favorite brand of vitamin D drops for babies.

2. Omega-3s. These fatty acids are crucial for good brain and heart function, and are found in fatty fish like salmon and sardines, breastmilk, and some nuts and seeds. If you and your kids eat fish regularly (even relatively small amounts), you are probably covered. If not, you may want to consider a DHA supplement.

   Nordic Naturals Baby’s DHA is a good one, as are the Nordic Naturals supplements for adults. (Note that the orange-flavored “Fishies” by Nordic Naturals have low levels of omega-3s and are basically candy.) Ritual’s kids multivitamin also contains omega oils and is Good Stuff approved.

Another supplement that you might consider is one with B12 if you are a vegan. This one has 75% of what you need in a day.

Finally, probiotics are good for all of us, and while they are beyond the scope of this post, you can read more about them here.

What supplements and vitamins do you like? Please share in the comments below.

Stay sane,

P.S. If you’re pregnant or thinking of becoming pregnant, you may want to read our guide to the Best Prenatal Vitamins.

P.P.S. Here’s Llama Naturals lineup of vitamins, including a probiotic we take every day.

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The post What Are the Best Multivitamins? appeared first on Gimme the Good Stuff.

1) Clean the air in the classroom.

I hope your school has a plan for improving air quality—ideally even holding classes outside if space and weather allows.

If they don’t, placing portable air filters in each classroom can clear the air of viruses and bacteria–in addition to removing a wide variety of environmental toxins.

Here is more on which filters kill the virus that causes COVID-19 and this is the filter we are buying for our schools. (We’re also donating filters to underserved schools, so please reach out if you’re a teacher in such a classroom.)

2) Keep your child’s immune system strong.

We aren’t big vitamin proponents in normal life, but select supplements are worth considering this year. You could even add a serving of (yummy tasting!) elderberry syrup to a water bottle so your child boosts her immunity while she sips throughout the day. (Or go the easier route and just give them a gummy.)

Wondering about the science behind elderberry? Studies suggests it “may help to prevent the early stage of coronavirus infections, which includes COVID-19,” according to Dr. Andrew Weill. One caveat from my husband, a molecular embryologist: “It’s possible that if you’re sick with COVID-19, the increased cytokine activity conferred by elderberry could add to fluid volume in the lungs–part of the “cytokine storm” reaction. For this reason, if you become symptomatic or test positive, I’d stop slugging elderberry.”

Another supplement to consider is vitamin D for its general immune-boosting properties.

My mom, a certified holistic health coach, suggests six daily habits that keep kids’ immune systems in top shape:

1. Greens every day.
2. An alkaline diet (cucumbers with their crackers, bananas on their cereal, a little broccoli in their pasta).
3. Eating with the seasons.
4. Getting quality sleep.
5. Creating a peaceful home.
6. Spending time outside every day.

Suzanne wrote a separate post to provide details and tips to incorporate these habits into your daily life come fall!

3) Teach your kid to clean his own hands.

Normally, I fight the urge to turn my kids into germaphobes (which isn’t to say I cannot often be found shouting “don’t touch that subway pole!”). However, right now I am reminding them to use hand sanitizer every 30 minutes or so whenever we are outside of our home and touching things. Consider sending your children to school with easy-to-open sanitizer and encouraging him to apply it often. (This one is easiest for my kids).

4) Put your child in a mask that fits.

I like these soft organic cotton ones that fit well and don’t require lots of fiddling with. And of course, because masks are the new missing sock in our home, I have at least five per kid--especially since I’ll want to wash them daily when they get home from school.

(Primary also makes nice masks that have a removable filter for extra protection.)

5) Enable your kid to keep a distance from her teachers.

For the sake of the teacher as well as your kid, you want her to handle herself without a teacher having to come too close. Depending on the age of your child, this likely means shoes that slip on or have Velcro rather than laces, pull-on pants rather than ones that need buttoning after the bathroom, and so on.

This is a year to definitely make sure ALL of your child’s items are clearly labeled, so that he keeps his own stuff in his own space (I am normally so bad about having our stuff labeled, but I am vowing to do better!).

It’s also a year to make sure her backpack, lunchbox, and jackets and hoodies have functional zippers, and that she’s able to open his water bottle and lunch containers without help. If you have a kid with seasonal allergies, send along tissues.

6) Push for safer cleaning products.

While COVID is the most front-of-mind risk, I’m also worried about the heavy dose of bleach and other cleaning products our kids will be exposed to in the school. If your school is receptive, you might consider lobbying for them to use one of the many non-toxic solutions that will kill the coronavirus. This one is the most earth-friendly, and Force of Nature is offering 40% off all bundles through the end of the year with code GIMMETHEGOODSTUFF.

7) Keep your home germ-free.

This year, we will have designated space outside the door for backpacks, shoes, and outerwear. The kids will come in from school, put their clothes (and masks) straight into a hot washer, and go take their showers immediately. And, I’ll definitely be running an air filter in my home all evening.

What other strategies are you employing to mitigate the inherent risks of sending your kids back to the classroom? I would especially love to hear how parents of middle- and high-school aged kids are tackling this.

P.S. Lots of you have asked what our plans are for school this year, and I am happy to share: 

• Felix is starting at a private middle school, which will be fully open and because it is small is able to abide by social distancing rules with limited class size, spacing between kids, etc.
• Wolfie is going to public school for second grade, and he will be there half-time (with half as many kids) and doing remote learning from home on the other days.

Do I feel one hundred percent comfortable sending them to school? Definitely not. However, I basically trust our governor and our school administration/teachers, and the community at both of the schools, and so I am willing to take this calculated risk for the educational and social-emotional benefit to my kids.

I would almost certainly make a different choice if I lived in a city where my values didn’t align with local elected officials, school leadership/teachers, and the parents whose kids will be in school with mine—or if I lived in an area where there were high levels of COVID currently circulating. If New York City’s numbers begin to creep up, my husband and I will re-evaluate our strategy. We are fortunate that I work from home, and I know many of you are having a much more stressful decision-making process.

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The post 7 Ways You Can Make School Safer from Covid-19 appeared first on Gimme the Good Stuff.

What follows are some tips on staying healthy right now, whether you’re worried about COVID-19 or just run-of-the-mill colds and flu.

1. Bathe your kids as soon as they get home from school.

If we aren’t planning to leave the house in the evening, I’ll pop my kids in the shower and put their clothes in the wash as soon as they get home from school, rather than waiting until after dinner.

We all know that schools are the germiest places ever, so I love to get my kids scrubbed and in clean pajamas as soon as possible once they get out of the cesspool that is the classroom.  This is their favorite bubble bath.

2. Support your immune system with stuff that works.

I’m not a big supplement person, but I do believe a few key immune-boosters are worth taking, especially when we are in the midst of flu season.

Elderberry syrup has been shown to reduce the duration of colds and flus, and may even be protective against complications from Coronaviruses. Note that this study was conducted on cells in a petri dish rather than in an animal, much less a human, and it’s also from a different strain of Coronavirus than the one circulating now. Still, the fact that the Sambuca nigra fruit compound protected these cells against the Coronavirus is promising, in my opinion.

I also give my kids this vitamin D gummy every day for general immune support, especially in the winter. You might also consider a probiotic for yourself or your kids. I also add Olea True high-phenol olive oil to their meals whenever I can sneak it in (salad dressing is the easiest way to get it in them!).

(Related: My thoughts on multivitamins.)

3. Pop a few pills when you feel symptoms.

When you do get sick, consider a few natural remedies that really work to make you feel better, faster.

In addition to Umcka, elderberry, and propolis, zinc is once again in the news for shortening colds.

4. Invest in a good air filter.

The right filter can remove bacteria and viruses from the air. If someone in your family is sick, running the filter might help stop the spread of germs. I have this model in our living area, and this one in the kids’ room.

5. WASH YOUR HANDS, or use natural antibacterial spray and wipes. 

If you can’t get to a place to wash your hands, the next best thing is spraying your hands with sanitizer.

I was totally that mom wiping down tray tables and armrests on our flight last week. Note that the CDC recommends sanitizer with at least 60% alcohol, and the brands we sell are alcohol free. A toxin-free version WITH alcohol is this one. If you can’t get it on Amazon, check Whole Foods or local health food stores.

Stay sane,

P.S. If you are extremely worried about Coronavirus, keep in mind:

• Kids are not getting super sick with this virus (and none has died), and the same is basically true for healthy adults. The risks are higher for the elderly, especially those with underlying health issues.
• Overall, COVID-19’s fatality rate is low compared to other virus outbreaks in recent years. Ebola kills between 25% and 90% of its victims, and SARS and MERS (both coronaviruses themselves) have fatality rates of 10% and 35%, respectively. Right now, it looks like COVID-19’s death rate is somewhere around 3%.
• For middle-aged adults, this Coronavirus is probably about as dangerous as the flu, and it appears to be much less dangerous than the flu for kids.

Shop This Story

Elderberry Syrup

Sniffle Set

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Umcka Tablets

$17.99 — or subscribe and save up to 5%Buy Now

Antibacterial Wipes

Herbal Lozenges

Cleanwell Hand Sanitizer

I love CleanWell’s hand sanitizing spray.

Air Purifier

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Immune Zoom

$18.99 – $33.00 — or subscribe and save up to 5%Buy Now

Vitamin D Gummies

My kids love these vitamin D gummies. Just make sure to brush teeth after eating!

Lavender Bubble Bath

$15.99 — or subscribe and save up to 5%Buy Now

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The post Our Thoughts On Coronavirus appeared first on Gimme the Good Stuff.

Disclaimer: I am not a doctor and nothing I’m about to say should be confused as medical advice. I’m simply telling you what finally worked for me a few winters ago, when things were really bad.

The Winter of My Discontent

The winter of 2017 was pretty standard in terms of illnesses for my kids–not the worst they’ve had, but not the best by any stretch.

For me, though, it was brutal beginning around Thanksgiving: lots of colds and even fevers and days where I just wanted to lie in bed all day (which of course isn’t an option as a mom or business owner). My first thought was that I needed to clean up my act and prevent catching every cold my kids got: I vowed to get more sleep, take a daily immune tonic, and drink more green smoothies.

Unfortunately, I’m just not the type to remember to take anything daily, be it a probiotic or a tonic! (Actually, I do remember to take this probiotic daily because it tastes like candy.) I’m more the type to frantically clean up my act once I am in the throes of a miserable flu. And now, I’ve found a way to sort of do that.

Things really turned around for me that winter winter with the discovery of a natural remedy. For my mom, the savior was a different product, but also one that you take once you feel yourself coming down with something, rather than beforehand. The trick with both of these is to take them at the very first sign of a cold.

The Natural Cold Remedies We Love

Option 1: Nature’s Way Umcka Cold & Flu Care

I take Umcka because I prefer a chewable option, which just happens to taste like candy:). I take it at the first sign of a cold, every four or five hours.

You can now get Umcka in our online store!

$17.99 — or subscribe and save up to 5%Buy Now

Option 2: Urban Moonshine Immune Zoom

My mom (and my brother) swear by Immune Zoom; they like the liquid formula, and my mom knows and trusts the herbalist who makes this stuff. (Btw, my accountant recently bought a bottle of this for his wife, and said she had the exact same experience that my family has–which is the complete cessation of cold symptoms shortly after she started taking it).

$13.00Buy Now

Is Elderberry Syrup Effective?

Last year, a friend asked what I thought of elderberry syrup because she swears it works to prevent colds in her 3-year-old daughter (and unlike some remedies, it actually tastes good!).

As I am wont to do, I went into a research hole. Good news: studies show that elderberry can decrease the duration of the influenza virus by four days and cold viruses by even more.

Since my kids love it so much, I do my best to keep elderberry syrup on hand to take as a daily preventative measure. This is my favorite brand.

2021 Update: If your kids have trouble with the syrup, try these elderberry gummies.

What Happens When You Take These Natural Cold Remedies?

My mom and I are taking two different products, but experiencing the same thing. Let’s say we start to feel a sore throat and nasal congestion coming on. Before we started using these products, within 24 hours we’d have a full-blown cold: the raw throat, the cough, the faucet-nose, and possibly even a fever or aches.

Now, when we take either Umcka or Immune Zoom, our symptoms either stop completely within about a day, or remain for a couple of days at that low-level stage, never turning into anything more.

Just this weekend, I felt the beginnings of what I was CERTAIN was going to be a real doozy of a cold–it was incredibly painful to swallow, and I felt pressure building in my sinuses. I thought it would be too much for Umcka to possibly clear up, but I was wrong. By the next morning after starting Umcka, I had barely a scratch in my throat, and within 24 hours I was back to normal. My mom fought of similar set up symptoms with Immune Zoom earlier this month.

How Do These Natural Cold Remedies Work?

Honestly, I don’t really care, but there are actually good studies showing that Umcka is effective. Immune Zoom contains a combo of known immune boosters such as echinacea, elderberries, honey, ginger, and cayenne.

I also wonder if there is some bio-individuality process going on, because I have friends that swear by zinc to prevent colds, but this has done nothing for me. And studies aren’t consistent about on the benefits of echinacea (though some studies do show it to reduce the duration of a cold), yet there is no question that it’s working for my mom and brother.

For us, the proof is in the pudding–if it works and contains nothing dangerous, then we are hooked!

Can I Give These Natural Cold Remedies to My Kids (or Take If I’m Pregnant)?

Immune Zoom is definitely safe for kids over the age of 2, but you’ll want to adjust the dose according to their weight. The recommended serving sizes on the bottles are for 150-pound adults, so just divide by your child’s weight to find the correct ratio.

Chewable Umcka can be given to kids over the age of 6 (and because it’s so tasty, you won’t have a problem getting them to eat it!). We also recently added this children’s Umcka to our lineup.

Andi Lynn’s elderberry syrup is safe for kids and grownups, and Llama Naturals makes an elderberry gummy for kids and a different one for adults.

What remedies do you feel like REALLY work to stop a cold or flu in its tracks? Please comment below!

Stay sane and healthy,

P.S. Here are ten other resources for either preventing illness or dealing once it gets you:

1. This soothing spray for kids with raw, painful throats.
2. My thoughts on giving kids fever reducers.
3. A safe chest syrup for those never-ending coughs.
4. This air filter, which removes bacteria and viruses from the air (mine is running 24/7 right now).
5. This incredibly luxurious lavender rub. (Use it instead of Vick’s.)
6. Help choosing the right humidifier. 
7. This goo for healing raw noses in, like, 2 seconds.
8. Natural antibacterial hand soap to stop the spread of germs!
9. Natural lozenges with elderberry.
10. My thoughts on multivitamins, for kids and adults.

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The post Two Ways to Not Catch Your Kid’s Cold: Natural Cold Remedies That Work appeared first on Gimme the Good Stuff.

The CBD oil industry has exploded over the last year or so, and many people are touting the benefits: better sleep, reduced anxiety, controlled pain, and more.

Some of you have written us asking how to try CBD oil (also known as hemp oil) safely, and you are confused by the multitude of options.

In this booming market, there are too many brands that are producing inexpensive and poor quality oil. Not only is this potentially unsafe, but these brands often produce ineffective results as well. A recent study showed that 70% of CBD oils sold online are mislabeled!

Unlike something like homeopathic tablets or even essential oils, there’s good evidence that CBD oil does something, so we were motivated to look into it further. (This is not meant as a dig on essential oils–I know that many of you love EOs, and we don’t believe they are harmful. We just have not found enough solid science behind their benefits to partner with any EO distributors or to sell EOs in our store.)

This post will help you understand CBD oil–what it is, what it does (and doesn’t do), and most importantly, how to find a safe, effective brand if you’d like to give it a try.

First, let’s cover the basics.

What is CBD oil?

Cannabidiol oil is one of over 60 compounds found in the cannabis plant. These compounds are referred to as cannabinoids.

Does CBD oil really do anything?

It sure seems like it! The very strongest scientific evidence is for CBD’s effectiveness in treating certain childhood epilepsy syndromes. In numerous studies, CBD has been shown to reduce or even stop seizures.  (The FDA recently approved the first ever cannabis-derived medicine for this use.)

There is also good evidence that CBD can help anxiety, insomnia, and chronic pain–although many of these studies still are only in animal models.

Anecdotally, I know people who swear by CBD for everything from acne to menstrual pain.

So the bottom line is, yes, we believe that CBD does something. But it’s critical that manufacturers have a solid understanding of how and why CBD works. Without this knowledge, their formulations may only be a guess rather than based in solid science. This can make all the difference between a very effective formulation and one that will have no effect.

Is CBD oil safe?

While CBD is found in marijuana (it’s one of hundreds of compounds therein), it will not cause you to get high. The WHO says: “In humans, CBD exhibits no effects indicative of any abuse or dependence potential…. To date, there is no evidence of public health related problems associated with the use of pure CBD.”

As of now, the FDA does not regulate the safety or purity of dietary supplements like CBD. So you have to find a manufacturer you trust to feel confident that the product you buy has active ingredients at the dose listed on the label.

When looking for the best CBD brand it is important to ask the following five questions.

1. Where do they source their hemp?

It is important that the hemp comes from a U.S. registered hemp farm. During our search, we were shocked to see e-commerce sites that offered over 184,000 products from China to U.S. hemp distributors–this is scary! We also prefer companies that use organic and sustainable farming practices. If a company is not transparent with their sourcing, then it’s best to steer clear.

2. How do they process their hemp?

There are many ways to extract the CBD from hemp, but they are not all equally safe. Some brands use nasty solvents such as butane and ethanol. These solvents are often left in the final product, which means of course it’s not Good Stuff!

3. Do they 3rd-party lab test their products?

This is a major one. If a company is not willing to openly share their lab results, then we aren’t willing to take the gamble. The testing should be done at an independent and ISO-accredited lab. Make sure the lab’s contact information is included and the date of testing was recent.

4. How much CBD/hemp oil is in each bottle?

This is usually the biggest factor in the pricing of CBD oil. Some brands have more milligrams than others. Having a therapeutic dose is important to get the desired effect. By calculating how many milligrams are in each dose, you’ll be able to calculate how quickly you will go through your bottle and what value you are getting for your buck.

5. What other ingredients are used?

We have seen everything from added sugar, alcohol, preservatives, artificial flavoring, and other unsavory ingredients used in CBD oils. Sometimes ingredients such as other herbs or melatonin are added. It’s important to check the label for unwanted ingredients as well as allergens.

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The Best CBD Oil We’ve Found

Our research led us to a small batch manufacturer based in California called Reed’s Remedies. After many conversations with the founder, we concluded that Reed’s Remedies provides the safest and most effective hemp oil products on the market.

Melissa, the founder of Reed’s Remedies, was searching for safe and effective ways to manage/treat her own health concerns. Unable to find formulations that met all of her criteria, she took her considerable knowledge and created her own products.

Sourcing & Distillation

Reed’s Remedies sources their hemp from a licensed farm in Colorado. The farm uses both sustainable and organic farming practices. They do not use any chemical pesticides, herbicides, or fertilizer. They also do not use any chemical solvents to extract their hemp.

In fact, Reed’s is unlike any CBD company on the market because they use a patented distillation process to collect the CBD (and other desired plant compounds). Distillation creates the purest form of concentrate possible, plus it activates all of the plant molecules, which in turn makes it a fast-acting oil.

Components & Testing

Reed’s Remedies uses an independent and ISO-accredited lab to test all of their products. They test for potency, pesticides, residual solvents, mycotoxins, and heavy metals. We haven’t seen any other company be so transparent with their results, and each finished product contains a sticker which includes a batch number and expiration date. The test results can be found here.

Each bottle of Reed’s Remedies CBD oil contains 500 milligrams of distilled hemp, which is very concentrated compared to other brands we researched. One dose (or spray) contains almost 7 milligrams of distilled hemp. This high concentration means you don’t have to take too much at a time, and the bottle gives you 75 doses (which makes Reed’s a good value).

Reed’s Remedies has formulated each product with specific terpene profiles to target and enhance results towards specific health concerns.

The subject of terpenes is quite complex, but to put it simply they are another molecule found in hemp. Terpenes each have their own therapeutic properties and control the desired outcome of the formula. Reed’s makes each formula in small batches, and they are scientifically formulated to ensure maximum effectiveness.

Aside from distilled hemp and terpenes, the only other ingredient is Reed’s oils is Medium Chain Triglycerides (MCT). Here’s why: CBD and terpenes need to be delivered in an oil base that allows for optimal, healthy absorption into our systems. MCT is a saturated fatty acid derived from coconut oil and has numerous health benefits. It is easily absorbed into the body making it the ideal carrier oil for CBD.

All of the compounds in Reed’s Remedies work synergistically to create what scientists call the “entourage effect.” The interactions between the plant’s individual components magnify the therapeutic benefits so that the medicinal impact of the whole is greater than the sum of its parts.

Reed’s Remedies come in five formulas: Sleep, Calm, Relief, Detox, Desire, and Focus. We are thrilled to now offer Reed’s Remedies in our online store.

We also love Reed’s CBD balm for pain.

Other Brands of Safe CBD Oil

Of course, Reed’s isn’t the only brand of safe CBD oil. We’ve found a few other brands that we can call at least Okay Stuff, and will continue to add to this list as we identify the best CBD oil on the market.

1. Charlotte’s Web is one of the most well-known brands, and I know a lot of you are fans. Charlotte’s Web tests their US-grown hemp, and their formulas come in different strengths. Charlotte’s Web also makes a topical CBD as well as one for pets. One of the downsides to Charlotte’s Web is that they do not make specific formulas, and the higher concentration formulas are expensive. As an extract (rather than a distillation), Charlotte’s Web is slower to absorb, and reviews of its effectiveness are mixed. Some people complain of burning in the throat sensation with Charlotte’s CBD.
2. Good Goo makes some great safe topical CBD treatments, including a sleep balm that gets rave reviews from our customers.
3. Bluebird Botanicals is another third-party-tested brand, but it’s made of imported hemp. Like Charlotte’s, it’s an extract, which means it has slower absorption.
4. Plus CBD produces a variety of products, and the main downside is that users say it tastes horrible.
5. Highline Wellness is a popular brand, and we like them! They publish all of their independent testing results, and their gummy formulas are the easiest way we’ve found to take CBD.

CBD Oil Brands to Avoid

Due to a complete lack of regulation, anyone can create a CBD brand right now by buying untested extracts. This makes the list of Sneaky Stuff brands too long to list. A few brands that got into trouble lately (in some cases for spiking their formulas with synthetic cannabinoids) are as follows: Diamond CBD, Ultra CBD, and Lazarus Naturals.

Please respond below with any questions about Reed’s or CBD in general.

Stay sane,

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The post A Beginner’s Guide to Finding the Best CBD Oil appeared first on Gimme the Good Stuff.

Important CYA Statement
With this guide in particular, I feel like it’s SUPER important to stress that we aren’t doctors. (Well, Michael is actually a doctor—he has his PhD—just not THAT kind of doctor). Please consult with yours before taking our advice!

I’ve been trying to write this guide to help my pregnant or TTC readers choose the best organic prenatal vitamins for literally five years.

Every time I began researching, I quickly became intimidated by, well, the science of it all. Luckily, my best friend is a brilliant scientist, so he joined me in this effort and I am thrilled to finally present you with our Healthy Prenatal Vitamin Guide!

Best Overall Prenatal

Ritual Essential Prenatal

Are Prenatal Vitamins Even Necessary?

There is widespread consensus that the most essential prenatal nutrients are:

1. Folate (for neural tube closure)
2. Calcium (for bone development)
3. Iron (for oxygenation of blood)
4. Vitamin D (for healthy bones, teeth, skin, and vision)

In addition, there is emerging data to support a growing list of other nutrients that are also particularly important during gestation and should therefore be taken into account as well. These include choline, omega-3 fatty acids, and vitamin A.

You can learn more about all of these nutrients, and whether or not you may be deficient in some of them, in this post.

(You will of course find plenty of data to support the importance of ALL essential nutrients during pregnancy, but our goal with this guide was to identify the most important items to be added in supplement form to ensure proper fetal development.)

This will come as a surprise to no one, but the best way for all of us to receive our nutrients is from our food, period, and prenatal vitamins should not be viewed as a replacement for a healthy pregnancy diet.

Women should familiarize themselves with which foods are the best sources of the essential nutrients that are most important during pregnancy. You can do that here.

That said, the recommended daily intake for several vitamins and minerals is elevated for pregnant and lactating women, and even with a well-balanced, nutrient-rich diet, it can still be difficult for some women to ensure that they are meeting optimal levels.

For that reason, prenatal supplementation is recommended, and after writing this guide, I am on board with taking an organic prenatal supplement while trying to conceive and during pregnancy and lactation.

Vitamins While Breastfeeding

There are sometimes significant differences in nutritional guidelines between gestating and lactating women. For non-pregnant women, the RDI of iron, for instance, is 18 milligrams. For pregnant women, that goes up by 50% to 27 milligrams, and for lactating women it goes down by 50% to 9-10 milligrams (depending on age).

These are really significant differences, so it’s worth familiarizing yourself with the recommended daily allowances for all of life’s stages. We love this chart (just scroll all the way down to the bottom of the page).

How to Choose the Best Organic Prenatal Vitamin

Okay, so you know you want to take a prenatal supplement. Now, how do you choose which one?

The first step is to assess your own eating habits to determine specific areas where a supplement might be particularly beneficial.

Next, you’ll want to consider the source material of the vitamin you’re going to buy, as well as the combination of nutrients in your supplement. (This is especially important because of known nutrient interactions that can influence the bio-availability of the ingredients in your prenatal.)

With these issues in mind, the next step is to know whether your prenatal has been tested by a third-party lab to determine whether the items in the ingredient label actually match the contents. Unfortunately, this is not something you can take for granted.

You also should be aware of fillers or other “sneaky stuff” in some supplements that may actually have negative impact on your or your baby’s health.

Lastly, it is important to know which nutrients actually pose toxicity risks if taken in doses that exceed recommended guidelines to avoid possible overdose.

Overwhelmed yet? Yeah, I was, too. This is where Michael stepped in and came up with specific criteria, questions to ask manufacturers, and an organized vetting process for prenatal supplements.

The Best More Affordable Prenatal
Deva

How We Came Up with the List of Best Organic Prenatal Vitamins

This review is mostly going to focus on only the best organic prenatal vitamins because I assume if you’re a reader of mind you aren’t going to want anything that might contain pesticide residue.

This knocks out about half the prenatals on the market right away.

You’ll see a long list of sources at the bottom of this post with links to peer-reviewed primary source data. We also checked recommendation guidelines from the American College of Obstetricians and Gynecologists (ACOG), the Mayo Clinic, and the Institutes of Medicine’s (IOM; aka Federal Guidelines) Recommended Dietary Allowance (RDA) and Tolerable Upper Intake Levels (UL) for safety.

There are some confusing aspects regarding recommendations from these various bodies. This can lead to variations in how the guidelines are interpreted and how much of each nutrient is recommended in a prenatal supplement. Once again, Michael’s scientific background was immensely helpful in making sense of the data and coming up with solid recommendations for you guys.

What to Look for in Organic Prenatal Vitamins

Here’s what we considered when reviewing popular organic prenatal vitamins:

1) Food-Based versus Synthetic Vitamins

Many essential nutrients can been isolated into their pure form in a laboratory. These isolates are commonly used in over-the-counter vitamins and supplements of all varieties.

Of course, food-based nutrients contain co-factors like phytonutrients that help your body absorb or utilize the vitamins, making them nutritionally
superior.

Moreover, there is evidence that certain synthetic vitamins can actually lead to toxicity-related health concerns (synthetic calcium, vitamin E, and beta-carotene, for example).

The only downside to getting food-based nutrients in your supplement is that they tend to be bulkier, and so there is usually a smaller amount of any given nutrient in a food-based versus a synthetic supplement.

Bottom Line: While we aren’t convinced that synthetic nutrients are always inferior to natural, we looked favorably upon those brands using truly food-based nutrients in their formulas.

2) Inclusion of Lesser-Known (But Important) Nutrients

We mentioned seven nutrients that are critical for a healthy pregnancy (you can read more about all of them here), so obviously these are what you want to find in a prenatal vitamin.

Keep in mind, though, that some of these nutrients are really easy to get from food.  Some are better absorbed when combined with other specific nutrients (more on this in a minute). We took all of this into account when reading the labels of some of the most popular organic prenatal vitamins on the market.

Broccoli is rich in choline.

For instance, choline, which supports healthy brain and spinal cord development, is actually very important during pregnancy but not found in many prenatals. (Gestational supplementation of choline has been linked with decreased risk of neural tube closure pathology and improved cognitive function in babies.)

Given the high rates of choline deficiency in the U.S., we gave bonus points to the brands of prenatals that included a food-based version of this nutrient.

Best Prenatal If You Have the MTHFR Gene Mutation

Women who carry this mutation have a harder time absorbing folate, especially in the form of folic acid. If you happen to know that you carry this mutation, look for a supplement containing methylated folate (L-methylfolate).

Ritual Essential Prenatal

3) Vitamin D2 versus D3

D2 (ergocalciferol) is plant-derived and D3 (cholecalciferol) is animal-derived.

Studies have shown that D3 supplementation is more effective at raising vitamin D blood levels. However, our skin produces D3 in the sun, so if you have regular access to sunshine, this is probably not such a big deal.

Bottom Line: If you are not vegetarian, you should try to find a supplement with D3 rather than D2. If you are vegetarian, try to make sure you get some sunshine, and don’t worry about the D2 in your vitamin being harmful.

4) Interactions Between Essential Nutrients

Many different factors influence bioavailability, which refers to how much of a given nutrient is actually absorbed and metabolized by our bodies.

Determining bioavailability is complicated. The source of the nutrient, how it is cooked or prepared, and the other foods or nutrients that are consumed at the same time all influence bioavailability.

We’ve already covered food-based supplements and why they are generally superior to synthetic (basically, co-factors like phytonutrients help you utilize vitamins).

Bottom Line:  It’s impossible to predict the ways that different foods in different combinations will interact to affect the bioavailabilty of one nutrient versus another. This is just another reminder to get nutrients from food as much as you can!

There are a few combos of nutrients that deserve special mention.

Iron versus Calcium

Calcium inhibits the absorption of iron, and both are important essential nutrients for pregnant women. For that reason, many prenatal vitamins contain very little calcium.

The strategy we recommend is to find a prenatal supplement high in iron and try to avoid eating a calcium-rich meal (i.e. high in dairy) when you take the prenatal. Instead, eat calcium-rich foods (or take your calcium pill if you choose to supplement) a few hours apart from when you take your prenatal.

Vitamin C with Iron

The type of iron (non-heme) that you get from supplements and fortified foods should be taken with vitamin C when possible.

Vitamin C helps aid the absorption of non-heme iron, so another way to help combat anemia during gestation is to consume vitamin C rich foods with your prenatal. (You can read a bit more about iron below under “Possible Nutrient Toxicity Risks.”)

Vitamin D with Calcium

Vitamin D is essential for the absorption of calcium. You can help ensure that you’re getting enough calcium by consuming calcium-rich foods with foods high in Vitamin D, such as egg yolks and fortified milk.

If you are vegan or lactose intolerant you may consider taking a calcium supplement during pregnancy, and while there are several different forms/sources of calcium such as calcium carbonate and calcium citrate, it appears that all of these are absorbed equally by the body.

Keep in mind that the amount of calcium your body absorbs is inversely correlated with amount of calcium ingested (above 500 milligram). For instance, it’s better to take two 500 milligrams doses of calcium twice a day that one 1,000 milligram dose.

5) Enteric Coating

Stomach acid can affect bioavailability by breaking down nutrients in supplements before they arrive in the intestines where they can be absorbed.

Supplement tablets can be coated with enteric polymers to increase the bioavailability of nutrients. The coating won’t dissolve at the very low pH
levels found in the stomach, and instead dissolve once the pH becomes more neutral.

Unfortunately, enteric coating can be made from methacrylic acid copolymer, which is absolutely not “Good Stuff,” but it can also be made from a plant-derived cellulose coating derived from algae.

Bottom Line: If you have a sensitive stomach you may want to look for a prenatal with a plant-cellulose enteric coating.

6) Third-Party Testing

You’ll want to make sure that whatever organic prenatal vitamin you choose is third-party tested.

This is not the same as having “seal-of-approval” labels—even if these are from the NIH, or they proclaim that a supplement is “Non-GMO verified.”

True third-party testing means that a laboratory measures the actual contents of the formula against the label claim to see if they match.

For example, with regard to folate, the amount in the pill is often more than the claim on the label. This matters because folic acid has about 70% higher absorption rating than food-based folate or methylfolate. This means that a folic acid content of 800 micrograms is actually the equivalent 1360 micrograms of folate—not to mention whatever you’re getting from your diet.

Unfortunately, third-party testing is only useful if the specific formula ingredient list is still current. For example, we used LabDoor.com at the beginning of this investigation to start compiling and ranking various organic prenatal brands. Then we learned that the last LabDoor report was completed in 2016, and since then, several of the supplements have radically changed their formulations.

To further complicate matters, you really can’t trust a lot of information on websites that have ranked prenatals because often these websites are using outdated or misinformation.

For example, we found that Reviews.com has a lot of misinformation about which prenatals have been third-party tested. After doing some fact-checking, we found that several vitamins that were listed as having not been third-party tested actually were tested. Perhaps this is because the information on Reviews.com was outdated, or perhaps it was just wrong.

Either way, you can’t simply trust what you see posted online in the vast and complicated world of prenatal supplements!

Bottom Line: The best supplement choices will be those that have been third-party tested. Once you decide on a particular brand, you should double check to ensure that the formulation you are buying–and not some previous recipe–was tested.

Best Prenatal for Raw Foodists

Garden Of Life Vitamin Code Raw Prenatal

7) Inclusion of Questionable Ingredients (Sneaky Stuff)

Ideally, you’ll avoid any organic prenatal that contains food colorings, fillers, and additives.

According to LabDoor’s report (2016), four of twenty-two products contained at least one artificial coloring agent (Blue 2, Yellow 6, and/or Red 40).

Other “watchlist” or questionable ingredients identified by LabDoor are: cornstarch, polyethylene glycol, polyvinyl alcohol, sodium benzoate, sodium selenate, sucrose and corn syrup solids, carmine, caramel color, titanium dioxide, butylated hydroxytoluene, and benzoic acid.

One particularly sneaky move involves culturing cheap synthetic vitamins in yeast and then using the yeast culture as if it’s a “food-based” form.

It’s unclear if these yeast cultured vitamins are less effective than truly food-based ones, but either way, it’s not the type of transparency we like to see in our Good Stuff Brands! (Garden of Life does this, but we give them a nod as the only raw organic prenatal vitamin we could find.)

Best Prenatal for Those Keeping Kosher

Megafood Baby and Me 2

8) Possible Nutrient Toxicity Risks

It’s important to know that amount of a given nutrient that your body actually needs will also determine how much is absorbed. Fortunately, for most nutrients, any excess that is not needed by the body will be excreted in the urine.

But there’s a caveat, and to understand it you need to understand the difference between fat-soluble and water-soluble vitamins.

Just as the name implies, water-soluble vitamins dissolve in water, making them more readily available for use in various tissues and also easily excreted when there are excess amounts in the body.

Vitamins in the B-complex and vitamin C are water-soluble. Although it is possible that ingesting these vitamins in excessive amounts for prolonged periods of time can cause some gastrointestinal discomfort, there is very little real risk of “vitamin overdose” (hypervitaminosis).

Fat-soluble vitamins, on the other hand, are dissolved in lipids where they enter through the small intestine and are generally stored for later use.

Because they are stored in tissue, fat-soluble vitamins are not as easily excreted and prolonged excessive intake can lead to hypervitaminosis.

The fat-soluble vitamins include A, D, E, and K, but please note that it is basically impossible to overdose on any of these vitamins from your diet. Only ingesting excess vitamins in the form of supplements can pose any vitamin toxicity risks.

A few nutrients do merit mention when it comes to potential toxicity:

Preformed Vitamin A

Two forms of vitamin A are available in our diet: preformed vitamin A (retinol and retinyl ester) comes from animal sources, and provitamin A carotenoids (beta-carotene being the most important) are plant-derived.

Preformed vitamin A (retinol) can build up in the liver and become toxic at high doses. This condition is called hypervitaminosis A.

The important point here is that the toxic effects of vitamin A are ONLY associated with animal-derived and synthetic retinol, rather than plant- derived or synthetic beta-carotene. So, don’t worry about vitamin A toxicity from beta-carotene, even if it’s synthetic. Do worry about excessive vitamin A intake from animal sources or supplements with synthetic retinol.

Bottom Line: Readers of this website are very unlikely to be vitamin A deficient. Still, supplemental vitamin A in the form of food-derived beta-carotene can provide peace of mind without risking hypervitaminosis A. We looked for organic prenatal supplements that contain vitamin A in the form of food-based beta-carotene.

Synthetic Vitamin E

Naturally-occurring vitamin E consists of eight related compounds, the most important of which is alpha-tocopheryl, usually listed as d-alpha tocopheryl on a supplement label. (The synthetic isolate will begin with “dl” instead of “d.”)

Many websites reference the “problematic” and “potentially toxic” concerns about synthetic vitamin E. After doing some digging, we concluded that the only clear problem with synthetic vitamin E is that it is not absorbed well (less than 50%).

There does not appear to be evidence that excessive vitamin E poses any health risks when obtained through food, but supplemental vitamin E can have toxic effects at very high doses (like increased risk of hemorrhagic stroke and congenital heart defects in newborns).

Unlike other vitamins, this toxicity risk appears to hold true whether the dose is natural or synthetic.

Bottom Line: We looked for prenatal supplements that have the recommended daily allowance of vitamin E and not some crazy high percentage.

Iron

Iron needs double when pregnant, and supplementation is sometimes needed for vegetarian women.

Iron overdose is a significant concern for young children, but you’re more likely struggle with anemia during your pregnancy than with excessive iron intake. We looked for supplements that contained for around 18 milligrams of iron.

Folate/Folic Acid

Avocados are a good source of folate.

In view of evidence linking folate intake with neural tube defects in the fetus, it is recommended that all women capable of becoming pregnant consume folate from supplements or fortified foods in addition to intake of food folate from a varied diet.

Despite several websites warning about the risks of excessive folate intake, according to the NIH factsheet, there is no upper limit for food-derived folate.

The upper limit of folic acid, which is synthetic folate, is 1,000 micrograms per day. (See the section on Third-Party Testing for more on the differences in bioavailability of folic acid versus folate).

Note that there IS a risk of excess folate masking a B12 deficiency. This can happen because the folate supplement will prevent the symptoms of anemia that are associated with deficiency of either B12 or folate; it will not prevent the progression of neurological damage that accompanies B12 deficiency.

Bottom Line: The best prenatal supplement will have food-derived folate, rather than folic acid. If a supplement does contain folic acid, there is no reason for it to ever be higher than 600 micrograms.

9) Omega Fatty Acids

Pregnant women should aim for two servings of seafood per week.

You’ve probably heard a lot of buzz around how crucial omega-3s are for the optimal development of a fetus.

While omega-6 fatty acids are abundant and readily available, omega-3 fatty acids make up a much lower proportion of the modern American diet.

Because omega-3 and -6 fatty acids are essential nutrients (cannot be synthesized by the body),  they must be consumed in the diet. This means they are transferred via the placenta from the mother to fetus.

There is a general consensus among medical professionals that pregnant women in the United States and Canada do not get enough omega-3 fatty acid, specifically DHA; both the Environmental Protection Agency and The ACOG recommend that pregnant women consume twelve ounces (340 grams) of seafood per week from low-mercury species.

The recommended two servings of marine food per week will provide an average intake per day of 100 to 250 milligrams total of omega-3 fatty acids. Of that, 50 to 100 milligrams will be of DHA. For women following this recommendation, the remaining 200 to 250 milligrams of recommended DHA will have to come in supplement form.

Frustratingly, it looks like the benefits of omega-3/DHA supplementation during pregnancy is really not that well supported. Yes, several studies have linked adequate intake of fish during pregnancy with a variety of benefits, but well-controlled, randomized trials looking at omega-3 supplementation (as opposed to just eating fish), have been largely disappointing. UPDATE: This brand new study suggests that omega-3 supplementation during pregnancy significantly reduces the risk of premature birth.

Bottom Line: We feel that in addition to eating low-mercury fish when pregnant, it makes sense to take a fish oil supplement.

Ranking the Organic Prenatal Vitamins

Once we decided what we wanted to find in prenatals, the next step was looking at the options available and categorizing them into Best, Good, Bad, or Sneaky Stuff.

In terms of which is the best vitamin for YOU, some of that depends on your lifestyle and circumstances—you’ll see that, for example, a few of them are vegan, one of them is raw, and one is significantly less expensive than the others.

All of them except Deva are some version of food-based, or at least isolated/synthetic vitamins mixed with an herbal or fruit/veggie blend to add in the phytochemicals and coenzymes, etc.

Naturelo and Ritual are special because they are vegan but use the good form of vitamin D (D3), which they get from lichen. (All the others get D3 from lanolin (derived from sheep’s wool) or some other animal source, or they use D2, which is veggie-derived but not as well absorbed by the body.)

The Best Stuff

The Good Stuff

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The Okay Stuff

The Bad Stuff

The Sneaky Stuff

Seeking Health Prenatal

A lot of you asked about this brand, but it doesn’t not contain iron, contains a potentially dangerous form of vitamin A (retintyl palmitate), and the dosages grossly exceed RDA for almost everything.

It’s also super expensive ($120 for two months) and it requires swallowing eight pills a day which seems burdensome, especially since most women will also need an iron supplement.

It’s not food-based, and it uses the cheap chelated synthetic vitamins,

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Zahler

While these prenatals are kosher, contain D3, and use methylated folate, they aren’t food-based. A bigger issue is that Zahler uses retintyl palmitate for vitamin E. They are also not third-party tested.

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Thorne

While this brand is highly ranked by several bloggers, it’s not food-based and appears to use chelated metals for most of its minerals. We tried calling them twice without being to reach anyone.

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P.S. I debated posting this, but here’s a little note that Mike wrote to me after he had finished two months of research on this. Do with it what you will! (He definitely didn’t intend for this to be shared with all of you, but we are nothing if not transparent here at Gimme!)

“Maia, I have to say that from my PERSONAL perspective, while I don’t disagree with the basic premise that supplements can help to optimize nutrients during gestational development, I strongly feel that YOUR READERS generally have the means available to eat a well-balanced, nutrient-rich diet. Unless they have a particular medical condition that will put them at higher risk for a deficiency during pregnancy, there is absolutely no reason that YOUR READERS can’t go to the beautiful chart provided via HealthBeat and see which foods are good sources for each of the essential nutrients in question and then make a point to eat those foods, as well as perhaps very specific (i.e. one or two nutrients) supplementation for vegans/vegetarians.”

P.P.S. Here’s the most recent pic I have of Michael and me, from Nantucket this summer.

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Sources

1. https://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy#extra
2. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945
3. https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
4. https://thehealthbeat.com/best-and-worst-prenatal-vitamins/
5. https://www.webmd.com/baby/guide/prenatal-vitamins#1
6. https://www.ncbi.nlm.nih.gov/pubmed/?term=15234930 periconceptional choline and decreased neural tube closure defecits.
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466850/ prenatal choline and schizophrenia review
8. https://www.tandfonline.com/doi/abs/10.1080/07315724.2015.1080127 2015 study showing 90% of americans  don’t get enough
9. https://labdoor.com/rankings/prenatal-vitamins LabDoor’s 2016 ranked list.
10. https://wire.ama-assn.org/ama-news/ama-backs-global-health-experts-calling-infertility-disease AMA votes to support choline in all prenatals
11. https://bodyecology.com/articles/pregnant-how-to-help-prevent-a-dangerous-choline-deficiency 3 rd party prenatal choline review
12. https://www.nutraingredients-usa.com/Article/2017/06/26/AMA-calls-for-more-choline-in-prenatal-vitamins 3rd party summary of the Choline situation
13. https://www.ncbi.nlm.nih.gov/pubmed/29217669 Choline supplementation up to 930mg/d improves cognitive up to 13 months.
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/ Omega-3 supplementation during pregnancy.
15. Simopoulos ATP, Leaf A, Salem N. Essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. Ann Nutr Metab. 1999;43:127–130.
16. https://www.fda.gov/Food/ResourcesForYou/Consumers/ucm393070.htm
17. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
18. https://www.multivitaminguide.org/best-prenatal-multivitamins.html#comparison-table
19. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
20. https://www.epa.gov/fish-tech/2017-epa-fda-advice-about-eating-fish-and-shellfish
21. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
22. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
23. https://www.plefa.com/article/S0952-3278(16)30065-5/abstract
24. https://www.ncbi.nlm.nih.gov/pubmed/20959577?dopt=Abstract
25. https://www.ncbi.nlm.nih.gov/pubmed/25072735
26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/
27. Sydne J Newberry,et al., Evidence Reports/TechnologyAssessments, No. 224. Omega-3 Fatty Acids and Maternal and Child Health: An Updated Systematic
Review. Rockville (MD): Agency for Healthcare Research and
Quality (US); 2016 Oct. Report No.: 16(17)-E003-EF
28. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
29. Food and Drug Administration. Food labeling: Revision of the Nutrition and Supplement Facts labels. Federal Register 2016;81:33741-999.
30. https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Vitamin-A.aspx
31. https://www.ncbi.nlm.nih.gov/pubmed/7477116
32. https://www.mamanatural.com/best-prenatal-vitamins/
33. http://www.berkeleywellness.com/healthy-eating/nutrition/article/nutrients-they-are-team-players
34. https://www.alphavit.ru/files/34/calcium_iron_absorption.pdf
36. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
37. https://www.ncbi.nlm.nih.gov/pubmed/16596768
38. https://www.ncbi.nlm.nih.gov/pubmed/21238588
39.http://www.chiro.org/nutrition/FULL/Natural_vs_Synthetic_Vitamin_E.shtml
40. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
41. https://www.ncbi.nlm.nih.gov/pubmed/19187374
42. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

The post Prenatal Vitamin Guide appeared first on Gimme the Good Stuff.

Written by Maia, Founder & President

All medical experts emphasize that humans, including pregnant and lactating women, are best able to obtain our essential nutrients through our diets.

So before even thinking about which prenatal vitamins are the best, women should familiarize themselves with which foods provide the highest levels of the most essential pregnancy nutrients.

I’ve been working on our Healthy Prenatal Vitamin Guide for months, with the help of a brilliant scientist (not my husband, although he’s also a brilliant scientist!).

When said scientist, Michael, submitted a 40-page document of his research and opinions on all prenatal nutrients as well as which vitamin brands are the best, I quickly realized I’d have to break this post into multiple parts.

So consider the primer that follows an introduction to what nutrients are most important during pregnancy. If you’d like to simply trust Michael and me (assuming that you eat a well-rounded diet), you can ignore this post and look for our recommended brands in the Healthy Prenatal Vitamin Guide that will be published next week!

The 7 Most Important Nutrients During Pregnancy

There is overwhelming consensus from the medical community that deficiencies during pregnancy of a specific handful of nutrients are linked with various health complications.

Those who may become pregnant should ensure that they are getting adequate levels of folate, iron, calcium, and vitamin D.

In addition, there is emerging data to support a growing list of other nutrients that are also particularly important during gestation and should therefore be taken into account; these include choline, omega-3 fatty acids, and probably vitamin A.

The seven sections below will look at each of these nutrients in more detail.

(You will of course find plenty of data to support the importance of ALL essential nutrients during pregnancy. That said, our goal when researching for the Healthy Prenatal Vitamin Guide was to identify the most important items to be added in supplement form to ensure proper fetal development.)

#1: Folate

Folate is a type of B vitamin that aids in the production, repair, and functioning of the body’s red blood cells and DNA. It’s also essential for preventing certain types of anemia.

Folate is a vital nutrient during pregnancy in order to prevent birth defects of the brain, spine, and spinal cord. These defects–otherwise known as neural tube defects (NTDs)–threaten the neural tube of the embryo, from which your baby’s spine and brain develop.

One study showed that women who took folic acid for at least a year before getting pregnant cut their chances of delivering early by more than 50 percent.

According to the Center for Disease Control and Prevention, NTDs affect about 3,000 pregnancies each year in the United States. Because NTDs occur at such an early stage of fetal development, many women don’t even know they’re pregnant yet by the time the defects have already taken place—which is why you should start thinking about folate as soon as you are ready to try to conceive!

How much folate do you need when pregnant?

Women should start taking 400 micrograms of folate every day for at least a month before they become pregnant, and 600 micrograms every day during pregnancy.

Folate vs. Folic Acid

Folate is naturally found in foods and folic acid is synthetic and added into foods or vitamins. Our bodies need folate more than folic acid because your body naturally absorbs more of the synthetic folic acid than it does of the natural folate found in foods. You’ll learn more about this in our Safe Prenatal Vitamin Guide, but the bottom line that the best supplement will have food-derived folate, rather than folic acid.

What are the best dietary sources of folate?

Legumes, asparagus, eggs, leafy greens, beets, citrus fruits, brussels sprouts, broccoli, nuts and seeds, beef liver, wheat germ, bananas, avocado, fortified grains.

Can pregnant women get sufficient folate via their diets?

In addition to eating a diet full of folate-rich foods, the best way to guarantee you’re getting enough folate during pregnancy is to also take a prenatal vitamin containing around 400 micrograms of folate. (You’ll learn which ones we like best in the upcoming Prenatal Vitamin Guide, but this is my favorite.)

Can too much folate be toxic?

Despite several websites warning us about the risks of excessive folate intake, there’s actually very little risk of toxicity effects from folate, especially folate that’s derived from food.

#2: Calcium

During pregnancy, your growing baby needs calcium for bone density and healthy teeth. The human body also depends on calcium to support muscle movement and nerve-brain interaction.

How much calcium do you need when pregnant?

Pregnant women should aim for around 1,000 milligrams of calcium per day, which is the equivalent of three eight-ounce glasses of milk.

What are the best dietary sources of calcium?

While dairy products are some of the best known carriers of calcium, there are certainly others to consider. Foods like kale, salmon, dried figs, sardines, orange juice, and bok choy are additional options to include in a calcium-rich diet.

Can pregnant women get sufficient calcium via their diets?

During pregnancy, the body becomes even better at absorbing calcium. Because of this, additional supplementations often aren’t necessary, although many doctors will recommend calcium supplements for women who consume few or no dairy products.

Can too much calcium be toxic?

Too much calcium during pregnancy may be bad for both you and your baby. The Food and Nutrition Board recommends a calcium tolerance upper intake level of 2,500 milligrams for pregnant women above the age of 19.

#3: Iron

Iron distributes oxygen from your lungs to the rest of the body via the bloodstream.

There are two forms of dietary iron. Heme iron (which comes from meat and seafood) and non-heme iron (which comes from plant-based sources).Around 50 percent of pregnant women don’t get enough iron while pregnant, and low iron levels can result in low birthweight or premature babies.

How much iron do you need when pregnant?

When pregnant, you need about twice the amount of iron as you did before you were expecting in order to make extra blood for both you and your baby.Pregnant women should get around 27 milligrams of iron per day.

What are the best dietary sources of iron?

Dried beans, dried fruits, eggs (especially egg yolks), iron-fortified cereals, liver, lean red meat (especially beef), dark red meat, oysters, poultry, salmon, tuna, and whole grains.

Can pregnant women get sufficient iron via their diets?

Getting enough iron from food when you’re pregnant can be difficult, especially if you are a vegetarian. Iron supplements can help ensure you get enough iron every day, and you’ll learn more about the best supplements in our upcoming Prenatal Vitamin Guide.

Can too much iron be toxic?

Although accidental iron overdose is a significant concern for young children, it is not much of a risk for adults. It is much more likely that you’ll struggle with anemia during your pregnancy than with excessive iron intake, so look for around 18 milligrams of iron in your supplement.

#4: Vitamin D

Vitamin D works in conjunction with calcium to support healthy bones, cell division, metabolism, and immune function for a growing baby.

The best way to get vitamin D is by exposing your skin to sunlight. How much vitamin D your skin produces produced when exposed to sunlight depends on the where you live, the color of your skin, and how much bare skin is exposed.

How much vitamin D do you need when pregnant?

Pregnant women are recommended an average 600 International Units (IU) of vitamin D intake per day.

What are the best dietary sources of vitamin D?

Fish (tuna, mackerel, sardines, and salmon), orange juice, beef liver, egg yolks, spinach, white beans, kale, and okra, and fortified milk are great sources of vitamin D. Additionally, because vitamin D and calcium work in conjunction, eating foods that are rich in calcium (such as dairy) will also support better absorption of vitamin D.

Can pregnant women get sufficient vitamin D via their diets?

There is well-published concern that most of us suffer from vitamin D deficiencies, particularly those of us in northern latitudes. One glass of fortified milk will only contain somewhere between 50 and 100 IU.

Can too much vitamin D be toxic?

Vitamin D toxicity is extremely rare, and almost always occurs from high amounts of supplements. It is almost impossible to get too much vitamin D from sunlight or food.

Nutrient #5: Choline

This lesser-known vitamin supports healthy brain and spinal cord development. Gestational supplementation of choline has been linked with decreased risk of neural tube closure pathology. In one study, supplementation of more than two times the recommended daily intake during the third trimester of pregnancy was associated with improved cognitive function in babies tested up to thirteen months of age.

How much choline do you need when pregnant?

Pregnant woman need around 450 milligrams a day of choline.

What are the best dietary sources of choline?

Beef and chicken liver, fish (scallop, salmon, cod, and shrimp), egg yolks, wheat germ, peanut butter, brussels sprouts, and broccoli.

Can pregnant women get sufficient choline via their diets?

Choline has recently come under the spotlight because a study published in 2015 found that some 90 percent of Americans are deficient in choline and as few as six percent of adults over age nineteen are meeting recommended guidelines for choline.

Combine this with the fact that as recently as 2016 the vast majority of top-selling prenatals did not contain any (or only contained extremely low) amounts of choline, and you can understand why in 2017 the AMA voted in favor of recommending that all prenatal supplements should contain choline.

Can too much choline be toxic?

The upper limit of choline intake is 3,500 milligrams per day. Excessive intake over time can lead to heart disease or liver damage, but it would be hard to get this much from diet alone.

Nutrient #6: Omega-3 Fatty Acids

Omega fatty acids are crucial for the nervous system development of a fetus, and are important components of the phospholipids that form cell membranes of every cell in the human body. Unfortunately, omega-3 deficiency can lead to a variety of complications, most notably preeclampsia and preterm labor.

Importantly, omega-3 (ALA, EPA, and DHA) and omega-6 fatty acids cannot be synthesized by the body. They are therefore considered “essential nutrients,” because they must ultimately be consumed as part of our diet.

This also means that any and all omega-3 and -6 fatty acids present in the developing fetus must be transferred via the placenta from the mother, which is why it’s crucial that the mother’s diet contains sufficient levels for both herself and her developing baby.

DHA is particularly important because of its extremely high concentration in the brain and retinal cells, comprising 97 percent and 93 percent of the Omega-3 fatty acids in each of these organs, respectively.

How much omega-3 do you need when pregnant?

According to the NIH fact sheet, the adequate intake for total omega-3 fatty acids is 1.4 grams (1,400 mg) for pregnant women.

Both the Environmental Protection Agency and The ACOG recommend that pregnant women consume twelve ounces (340 grams) of seafood per week from low-mercury species.

What are the best dietary sources of omega-3s?

Seafood (shrimp, salmon, trout, tuna, scallops, herring, and sardines), nuts and seeds (flax seed, chia seeds, walnuts), plant-based oils, eggs, yogurt, juices, and milk.

Can pregnant women get sufficient omega-3s via their diets?

While omega-6 fatty acids are abundant and readily available (just one teaspoon of corn oil is enough to supply the recommended omega-6 daily requirement–most Americans eat ten to twenty times that much per day), omega-3 fatty acids make up a much lower proportion of the modern American diet.

There is a general consensus among medical professionals that pregnant women in the United States and Canada do not get enough omega-3 fatty acid, specifically DHA. This is due to several factors–the primary issue being inadequate consumption of marine-based food.

The recommended two servings of marine food per week will provide an average intake per day of 100 to 250 milligrams total omega-3 fatty acids, and of that, 50 to 100 mg of DHA. For women following this recommendation, the remaining 200-250 mg recommended DHA will have to come in supplement form.

Frustratingly, it looks like the benefits of omega-3/DHA supplementation during pregnancy is really not that well supported. Yes, several studies have linked adequate intake of fish during pregnancy with a variety of benefits, but well-controlled, randomized trials looking at omega-3 supplementation (as opposed to just eating fish), have been largely disappointing.

Can too much DHA be toxic?

When it comes to omega-3s, it’s important to be mindful of mercury levels that can come along with it. Here is a convenient quick reference sheet from the FDA on marine-based food options to choose and avoid based on mercury levels.

Bottom line on omega-3s during pregnancy:

I think a sound recommendation is that found in the NIH factsheet: “It seems safe to conclude that pregnant and nursing women should be advised to eat fish to benefit from naturally occurring omega-3 fatty acids, to avoid fish with high levels of mercury and other contaminants, and, if possible, to choose fish with high levels of EPA and DHA.”

#7: Vitamin A

Vitamin A plays an important role in immune function, vision, reproduction, and communication between cells. It’s also a key building block of the protein rhodopsin, which absorbs light in the retina.

One main concern resulting from vitamin A deficiency is xerophthalmia, which is the leading form of preventable blindness in children.

How much vitamin A do you need when pregnant?

770 micrograms is the recommended daily intake of vitamin A for pregnant women.

While the recommended intake levels of vitamin A are slightly higher for pregnant women than they are for the general population, vitamin A deficiency is extremely rare in the United States and is really only a problem in parts of the developing world.

What are the best dietary sources of vitamin A?

Dairy, fish (especially eel and tuna), eggs, meat (especially liver), carrots, yellow squash, sweet potato, broccoli, pumpkin, and cantaloupe.

Can pregnant women get sufficient vitamin A via their diets?

Two forms of vitamin A are available in our diet: preformed vitamin A (retinol and retinyl ester) comes from animal sources and provitamin A carotenoid (beta-carotene being the most important) are plant-derived.

Can too much vitamin A be toxic?

Preformed vitamin A (retinol) can build up in the liver and become toxic at high doses. This condition is called hypervitaminosis A. During pregnancy (particularly the first trimester), excessive retinol intake can also result in teratogenic birth defects.

Hypervitaminosis A can happen due to prolonged excessive intake, but is more commonly the result of consuming excessive retinol in supplement form, or from consuming large amounts of food with extremely high retinol levels, such as certain types of liver.

It is important to note that the toxic effects of vitamin A are associated with animal-derived or synthetic retinol and synthetic retinol rather than plant-derived or synthetic beta-carotene.

In other words, you don’t  have to worry about vitamin A toxicity from beta-carotene, whether it is food-based or synthetic, but you DO have to worry about excessive intake from animal sources, or in supplements containing synthetic retinol

Bottom line on vitamin A during pregnancy:

Women in north America are very unlikely to be vitamin A deficient and should not have difficulty obtaining sufficient vitamin A through a healthy diet. On the other hand, supplemental vitamin A in the form of food-derived beta-carotene can give you piece of mind that you’re not at risk of being deficient, while also not putting you or your baby at risk for hypervitaminosis A.  Our advice is to look for a prenatal supplement containing vitamin A in the form of food-based beta-carotene.

Phew! You guys, I know that’s a lot. We will be publishing our Healthy Prenatal Shopping Guide next week, and we will try to make it as simple as possible!

Stay sane,

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The post Essential Nutrients During Pregnancy appeared first on Gimme the Good Stuff.

Written by Suzanne, Chief Health Officer and Resident Grandmother

“…It’s not only wine that sings
Olive oil sings too
It lives in us with its ripe light
And among the good things of the earth
I set apart
Olive oil…”
-Pablo Neruda-

How to Pick the Healthiest Olive Oil

For decades we’ve known about the benefits of the “Mediterranean diet” (fresh fruits and veggies, fish, whole grains, red wine, and olive oil). Modern science tells us that of those foods, olive oil appears to have perhaps the biggest impact on our health–but not just any olive oil!

Yes, we should always buy organically grown, extra virgin oils (EVOO), but that is far from the whole story when it comes to selecting the healthiest olive oil.

Read on for tips on buying the healthiest olive oil, our very favorite brands, and how to eat it to ensure you’re enjoying all of the health benefits this super food offers!

High Phenols Mean the Healthiest Olive Oil

What we should really be seeking in our olive oils is those that have high levels of health-producing high-phenolic compounds. Two of the very best are oleocanthal, a natural anti-inflammatory agent, and oleacein, a potent antioxidant.

Some of the benefits of polyphenols include:

• Reduction of “bad” cholesterol.
• Treatment of inflammatory conditions, such as asthma.
• Lowering blood pressure.
• Protection against cancer. 

As you can tell, high-phenolic olive oils are not only food, they are also medicine. But polyphenols degrade over time, so the higher the parts per million (ppm) of polyphenols is at bottling, the more polyphenols will remain in the bottle over time.

Optimally, you want olive oil that is less than one year old, but when properly stored (cool, dark place–but not the fridge), you could stretch that a bit if the ppm is very high to start with. The oil should also be bottled in dark glass to discourage UV degradation.

How to Identify High-Phenol Olive Oil

High-ppm olive oil has a pleasant peppery after-taste. If your olive oil has absolutely zero peppery burn to it, it’s likely that it has very low polyphenol levels, and is thus not the healthiest olive oil (although still not harmful).

There is an age-old custom of tasting the olive oil and seeing if it’s a one-cough, two-cough, or three-cough olive oil. Sensors found mainly in the human throat—but not the mouth—latch on to a chemical found in high-ppm olive oils. Coughs can indicate high phenolic content. This “cough test” is probably the easiest way to tell if the oil you’re eating has a high phenol level.

It is important to note that phenolic content will vary from year to year from the same manufacturer. However, if you buy a good quality brand of olive oil, it should have high polyphenols. Some olive oil manufacturers publish their ppm scores and/or harvest dates either on the bottle or online. These are typically the healthiest olive oils.

Is the Healthiest Olive Oil Filtered or Unfiltered?

There is one last consideration to keep in mind when selecting the healthiest olive oil–and this is filtered versus unfiltered oil. Unfiltered oil retains minute particles of the fruit in the oil. These particles can contain certain beneficial nutrients. But those particles of fruit also rot, causing the oil to lose polyphenols much more rapidly than filtered oil might.

Bottom line: if you can get very, very fresh unfiltered olive oil, you may gain some health benefits. But if you, like most of us, don’t have access to super fresh oils, it’s probably better to stick with filtered oils.

The Very Healthiest Olive Oil

Our pick for the absolute best, healthiest olive oil is organic Olea True. With 800 to 1,300 ppm of polyphenols, Olea True blows away the competition, and have test results from just last month that show the incredibly high levels found in this oil.

$30.00 — or subscribe and save up to 5%Select options

The Best Stuff

The Good Stuff

In addition to Olea Blue, there are a few other small brands that are doing it right. We’ve listed the polyphenol levels next to each one so that you can compare them more easily. Each of these is organic and extra virgin.

Apollo

Polyphenol Level: 500 to 800 ppm

Buy directly from Apollo

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Sister Julie’s

Polyphenol Level: 600-800 ppm

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OlioCru

Polyphenol Level: 500-600 ppm

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Living Tree

Polyphenol Level: 400-800 ppm

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McEvoy Ranch

Polyphenol Level: 350 ppm

 

 

 

The Okay Stuff

The Sneaky Stuff

The above categorizations are the results of our own in-house research. It is by no means an exhaustive list. There are thousands of olive oil manufacturers in the world.

One good way to sample a wide variety of quality olive oils is to join the Fresh Pressed Olive Oil Club.

Does the Healthiest Olive Oil Taste Good?

Because flavor is subjective, we are not reviewing for it in this guide. We have tried almost all the oils in the Good Stuff categories, and although each has a unique flavor, they are all pretty yummy! I admit that when I taste an oil with no peppery aftertaste these days, I just don’t want to eat it! I’m ruined from working on this guide for the last several months and becoming exposed to so many delicious oils.

We look forward to hearing your feedback as you try the healthiest olive oils and enjoy the benefits!

To your health,

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Making Your Medicine Cabinet Healthier

Natural Remedies 

1) Vitamins & Supplements

Science clearly shows that vitamins and minerals themselves are important to health, but it has also shown that the best way to get vitamins is from our food. I look for vitamins and supplements that are made from organic sources and food-sourced. Here are three that we like. (And here’s another post on vitamins for kids.) 

2) Natural Remedies for Colds & Flu

Urban Moonshine remedies (there are many of them!) are made from only herbs. My favorite is the elderberry Immune Zoom, which I take at the first sign of a cold. For more specific symptoms related to upper respiratory issues, Urban Moonshine makes a Throat Spray as well as a Clear Chest Syrup. All of these are effective and bring relief when you need to get through an illness. 

Umcka Cold Care is the cold and flu remedy that Maia swears by. She uses Umcka and I use Urban Moonshine Immune Zoom when we get a cold and we both have had success so either one is helpful.

3) For Cuts, Bruises & Boo Boos

4) Strained Muscles

5) Pain Relievers & Fever Reducers

If I have pain from a headache or muscle strain that’s not tolerable, I reach for old-fashioned aspirin, since ibuprofen and acetaminophen seem to come with a greater chance of long-term side effects. Of course, you can’t give a child aspirin, so in general I try to avoid treating fevers at all. (Here is how Maia decides whether or not to treat a fever.) 

A Note on Antibiotics 

Just because I try to avoid antibiotics does not mean I think they are all bad. In fact, I think they are wonderful for bacterial illnesses, and am so grateful that we have them when we actually need them! However, I become concerned when people want to take antibiotics for the common cold virus, flu, or other viruses. I am sure I don’t need to tell you that antibiotics don’t do a thing for viruses, and of course come with side effects.

I look forward to hearing your comments and let’s all look forward to a healthy and happy 2018!

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Arnica

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Written by Maia, President & Founder

As a health-conscious mom of two picky eaters, I sometimes resort to sneaky tricks to “get some nutrition” into my kids. I put chia seeds in their oatmeal, a single romaine leaf in their smoothies (they can always taste kale if I try that!), and pureed veggies in their pizza sauce. I wish they would just take down a big pile of steamed squash on their own, but until that day comes, I do what I gotta do!

My newest trick is to drizzle their food with organic Olea True, a super-premium, high-phenol organic olive oil. I like it because it’s wholesome, delicious, and so easy to sneak into things.

My husband, a foodie and scientist, likes Olea True because it’s what organic olive oil should be—super flavorful and healthful.

I recently sat down with Olea True’s founder, Faye Logothetis, to pick her brain on olive oils in general, and what makes organic Olea True (formerly called Olea Blue) so special.

The olive oil section at the grocery store is so huge—I never know what to buy, but I usually go for something that’s organic, extra virgin, and not too expensive. Am I on the right track? Where does Olea True fit into all of this?

Thanks to the “Mediterranean Diet,” which was popularized in the 1990’s, we think of olive oil as a health food. That’s why you see so many olive oil products on the market. Eating olive oil is incredibly beneficial to our health, but not all olive oils are created equal. In fact, most of them are of weak flavor and questionable quality.

Olive oils are usually a mixture of low-potency oils sourced from large producers in Spain, Italy, and Greece. This is even true of a lot of “extra-virgin olive oil,” which is supposed to be the gold standard for quality and health benefits. Our branding is around the concept of “going beyond extra virgin” to help consumers look at EVOO in a new way.

What makes organic Olea True different is its potency in antioxidants (also called phenols) and the purity of our oil. It comes from the early harvest of specific varieties of organic olives grown on small, carefully selected, family-owned farms in Greece.

We look for farms with mature olive trees and optimal soil conditions. We then have a third party perform nuclear magnetic resonance (NMR) testing to ensure that our oils are pure and have very high levels of beneficial compounds.

Is that what gives Olea True its great flavor?

Yes. Thanks to all of these factors, organic Olea True is very flavorful—people who have had the pleasure of tasting a high-quality olive oil know that unique, pleasant peppery flavor. It also has high levels of certain phenols, the compounds that are responsible for many of the health benefits associated with olive oil. This year’s crop of Olea True contains up to ten times more phenolic compounds than the average extra virgin olive oil and we label our bottles with the amount of phenol content. I can’t say this about a vast majority of other olive oil on the market. That’s why we’re doing what we do!

I thought that olive oil is healthy because it’s a “good fat.” What are these phenols you’re talking about?

When trying to explain the health benefits of the Mediterranean diet in general, and olive oil in particular, many experts have given the credit to the monounsaturated fats in olive oil. But there’s so much more going on!

Olive oil has many active compounds, including a phenolic compound called oleocanthal. Based on scientific studies, oleocanthal has anti-inflammatory properties that could help protect against premature aging, cardiovascular disease, Alzheimer’s, and even some cancers.

That’s why I’m drizzling this stuff on my kids’ food, and Daylon and I enjoy it on our salads. Do you have any more tips for how to get more Olea True into kids’ diets?

In our house, we use organic Olea True to make salad dressing, and we often add a teaspoon per serving to smoothie recipes.

When we have guests over, we serve it in little bowls alongside fresh, crusty bread.

Adults and older kids can also take a teaspoon straight from the bottle. However you do it, eat organic Olea Blue raw, because higher temperatures reduce the potency of the active compounds.

What about the farmers who produce your oils?

Fair trade is a core part of our mission. We believe that the Greek farmers and communities responsible for the best olive oil deserve to be well compensated for their work.

We pay farmers premium prices for their premium oil. By creating a market here in the U.S. and forming long-term relationships with farmers, we are building a business that they can count on and proudly expand their product.

Stay sane,

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The post My New Favorite Nutrition Marvel: Olea True Organic Olive Oil appeared first on Gimme the Good Stuff.

Written by Suzanne, Chief Health Officer and Resident Grandmother

After Maia posted about multivitamins last summer, we were flooded with questions about probiotics.

• Should you be giving your babies and kids probiotic supplements?
• And if so, which brands are the Good Stuff?

Probiotics are a complex and fascinating topic. I’m a Certified Holistic Health Coach, but not a physician, so I’m not here to dispense medical advice. I do have some information and tasty tidbits to share, including a two-ingredient recipe for my favorite probiotic food. I’ll also share the results of the kitchen-counter experiment we conducted to see if popular probiotic supplements do in fact contain live cultures.

What Are Probiotics?

People throw around the term “probiotics” a lot. What are they talking about? Basically, probiotics are beneficial little organisms, including some types of bacteria and yeasts.

Our bodies are full of such organisms, many of which have co-evolved with our species. Each of us has our own ecosystem of microorganisms—some of them beneficial, and some of them potentially harmful.

I think of this ecosystem as a diverse garden that’s unique to every individual. For optimum health, your garden should contain a wide variety of organisms, and there should be enough good ones to keep the bad ones in check.

Even the youngest babies have beneficial organisms in and on their bodies. These “good bugs” help us in a number of ways, including enhancing our digestion, our immune function, and even our mood. The types of bacteria we have in our guts may even affect our weight.

Before refrigeration was available, people fermented foods to preserve them. Traditional foods such as sauerkraut, yogurt, tempeh, and kimchi are natural sources of probiotics.

My ancestors survived the long and gruesome trip from Europe in part because they ate a lot of sauerkraut, which contributed to a healthy gut and robust immune system. These days, we can also get concentrated doses of specific strains of organisms by taking probiotic supplements. More on that in a minute.

What Are Prebiotics?

You may have also heard the term “prebiotics.” Prebiotics serve as the food for probiotic organisms. (Problematic organisms can also feed off prebiotics, but that’s a topic for another post!) These plant fibers are found in foods such as bananas, asparagus, beans and legumes, and garlic. Prebiotics are also often added to probiotic supplements.

Why Do Probiotics Matter for Babies?

Babies have immature immune systems. Although this may sound scary, and sometimes is, it’s mostly positive. It allows them to build their little ecosystems by acquiring healthy organisms in-utero, during birth, and after birth.

Exposing babies early to good organisms helps them get a healthy start. Healthy microbes enable good digestion and an immune system that fights off infections and resists the development of allergies.

Recent research illuminates how babies acquire microbes in utero (both placentas and amniotic fluid can harbor microbes), during vaginal birth, and through breast milk. If your baby has missed out on any early opportunities for natural microbe transfer, or you’re dealing with colic or other digestive issues, you might consider a probiotic supplement.

To Supplement or Not to Supplement?

If you’ve read any of my nutrition posts before, you know I’m a fan of whole-food nutrition. Real food—not tons of supplements—is the foundation of a healthy diet. Therefore, I suggest including naturally probiotic-rich foods in your daily diet.

I’ve been eating probiotic foods for decades, and my German ancestors ate them for generations before me. It helps that many of these foods are delicious! However, I know that not everyone is as excited as I am about fermented foods. It can be particularly tricky to get infants and toddlers to eat them.

Also, some situations call for a bigger dose of probiotics. Pediatricians commonly recommend probiotics for kids who have had a gastrointestinal illness and/or been on a course of antibiotics.

If you have questions or concerns about probiotics, you should take them up with your doctor or pediatrician, especially if there is a serious illness in question.

Cultivate a Healthy Gut

Regardless of where you’re getting probiotics from—food or supplements or both—there are a couple of smart things to do to help your gut (or your child’s gut!) be a place where good organisms thrive

1. Cut back on foods that are hard on your digestion and tend to feed unhelpful organisms. Such foods include processed grains, refined sugars, fried foods, and any specific foods that don’t sit right with you or your child (cow dairy, soy, and gluten are common triggers).
2. Increase the intake of whole foods, especially those plant-based foods that are rich in the prebiotic fiber that probiotics love.
3. Avoid taking/giving antibiotics unless absolutely necessary, and avoid antibacterial products that contain triclosan (Maia wrote about this scary chemical here.

Our Experiment: Are Probiotic Supplements Legit?

One of the reasons that I like food over supplements is that the supplement industry has a spotty reputation. It largely unregulated and this leads to products that may not be pure or effective. Many supplements don’t actually contain what the label says they do, and some are tainted with contaminants. Before you choose a specific supplement product, always do your homework before deciding on the brand.

When it comes to probiotic supplements, you want a product that contains live cultures. We came up with a simple experiment to determine if five popular probiotic supplements do in fact contain live cultures. We chose four child/infant formulas and an adult one based on which had the cleanest ingredients list, as well as recommendations made by our friend Dr. Alan Green:

• Udo’s Choice Children’s Probiotic
• Udo’s Choice Infant’s Probiotic
• Garden of Life RAW Probiotics Kids
• Garden of Life Dr. Formulated Probiotics Organic Kids
• Nutrition Now PB8 Probiotic (for adults)

2021 UPDATE: If you’re looking for a clean brand for a GUMMY probiotic (much easier to get kids to take!), here is one we are taking and a version for kids.

We poured an equal amount of milk into five glasses and let the milk come to room temperature. We then sprinkled one “dose” of probiotic into each glass and waited 24 hours.

If live organisms are present, the probiotics should start interacting with the milk, turning it into something resembling yogurt. If this does not happen, it may be that the probiotics are not viable (alive). We are happy to report that all five probiotic formulas did indeed cause the milk to transform. Check out the photo! That is far beyond just separated milk–it’s alive!

Note: While all of these supplements appear to contain living organisms, our simple kitchen-counter experiment cannot vouch for the quantity of live organisms or what species are present.

DIY Sauerkraut (Just 2 Ingredients!)

Did you know that you can make your own probiotic foods with just a few simple ingredients? This recipe for sauerkraut calls for just two things—cabbage and salt. I sometimes make sauerkraut in a fermentation crock, but really all you need is a clean jar.

Sauerkraut is not just for adults. One of my grandsons loves it—maybe your kids will like it, too. In order to get the benefit of the probiotics, do not cook the sauerkraut before you eat it.

Sauerkraut

Adapted from Nourishing Traditions, by Sally Fallon

Makes 1 quart

Ingredients:

• 1 medium cabbage, cored and shredded
• 2 tablespoons of sea salt

Instructions:
Mix shredded cabbage and salt in a bowl. Pound the mixture with a wooden pounder or a meat hammer for 10 minutes to release juices. Place in a quart-sized, wide-mouth jar and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage should be at least one inch below the top of the jar. Cover the jar tightly and keep it at room temperature for about three days before transferring to cold storage. The sauerkraut may be eaten immediately, but it improves with age.

If you want to experiment with making more fermented foods, these are my two favorite books about cooking and eating traditional foods:

• Nourishing Traditions, by Sally Fallon
• The Nourished Kitchen: Farm-To-Table recipes for the Traditional Foods Lifestyle, by Jennifer McGruther

To your health,

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The post Baby-Biotics: What are the Best Probiotic Supplements for Babies & Kids? appeared first on Gimme the Good Stuff.

Written by Suzanne, Chief Health Officer and Resident Grandmother

My health coaching clients often ask me about adding supplements to their diet, and as a routine, I don’t recommend them. This isn’t because I am against supplements categorically, but I resonate more with Michael Pollan’s philosophy on health: “Eat food, mostly plants, not too much.”

I have a lot of respect for science, but I think that it can be hard to transfer laboratory science into healthy ways to feed our bodies. I feel healthy when I eat a meal of fresh, whole food from a farm; I don’t necessarily feel healthy when I reach for a bottle of vitamins made from combinations of isolated chemicals in a lab. (Here’s more on how we feel about vitamins and what’s the Good Stuff).

A Non-Supplement Supplement: Urban Moonshine

So while I don’t usually take much in the way of pill-form supplements or vitamins, I do love the idea of using plants to support everyday health and wellness, just like I use food to support my health.

My favorite plant-based supplement line is Urban Moonshine, which we are now carrying in the new Herbal Apothecary section of our online store. Urban Moonshine’s mission is to bring herbal remedies out of the cupboard, onto the counter, and into everyday life.

Guido Mase, chief herbalist at Urban Moonshine, is a clinical herbalist, educator, and author of The Wild Medicine Solution. Several years ago, I consulted with Guido, and was so impressed by his expertise.

Urban Moonshine draws from traditional herbal medicine, which recommends using three simple classes of plants daily as part of your eating and drinking:

• Aromatics, which we often use in our kitchens, open and relax us. These include ginger, garlic, peppermint and more.
• Bitters, which are often lacking in our modern diet, stimulate digestion and improve the function of the liver.  These include dandelion, burdock, and orange peel, among others.
• Tonics, such as reishi mushroom and astragalus root promote overall health. NOTE: Tonics are NOT for use during pregnancy.

How I Use Urban Moonshine Tonics

With four grandchildren, I need to keep my immune system strong. Tonics are a great way to do this. I also take digestive bitters, because I am convinced that good digestion is the key to good health. I have been very pleased with both products, and therefore, decided to offer them to our customers. I don’t want to jinx myself, but I’ve been religiously taking the immune tonic while taking care of sick grandkids since the school year started (including several nasty colds and a stomach bug), and I have yet to get so much as a sniffle!

If I become ill, I will turn to the herbal remedies that offer immediate relief, such as the Immune Zoom Elderberry, Clear Chest Syrup-Bronchial Support, Aller-Blast Healthy Eyes, Nose, Sinus, and Throat Spray. (These are for immediate need rather than preventative use.)

Feel free to contact me with questions about our Herbal Apothecary and don’t take my word for it–try some Urban Moonshine yourself!

Be well,

Taking Immune Zoom at the first sign of illness will shorten the duration of your cold and reduce its symptoms*.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult your physician before use.

The post Bring Herbal Medicine Out of the Cupboard and into Everyday Life appeared first on Gimme the Good Stuff.