The Forager's Journal

Trees release their leaves in the fall to make room for new growth. They don't ask permission—it's just what they do. And maybe it's what you need to do too. Life piles up. Stress, routines, clutter, decisions—it all weighs on you. When it feels like too much, it might be time for a detox: your chance to release what's no longer serving you and make space for clarity, energy, and balance. This guide walks you through how to detox your mind, body, and home—the three pillars that work together to help you feel lighter and more aligned. What Does Real Detox Actually Mean? Most people think of detox as juice cleanses or strict diets. But that's just the surface. True detox is holistic. It's about clearing your body of toxins and your mind of mental clutter and your space of unnecessary stuff. When you let go of what's holding you back—the habits, the emotions, the physical baggage—you create space for intentional living. Done with awareness and compassion, detox can transform how you feel physically, mentally, and emotionally. How to Detox Your Mind Your mind carries unprocessed emotions, looping thoughts, and the weight of other people's expectations. This mental fog can leave you feeling tired, disconnected, and stuck. Here's how to clear it: Journaling: Write down what's in your head. You'll often spot patterns and release tension just by getting it out on paper. Meditation: Even five minutes of quiet can calm mental noise and help you reconnect with what matters. Self-compassion: Notice when you're being hard on yourself, then treat yourself like you'd treat a good friend. How to Detox Your Body Your gut is the engine of your body's natural detox process. When digestion is sluggish, everything feels heavier. Supporting your digestive system gives you more energy, better mood, and that light, clear feeling you're after. Try these everyday habits: Hydration and minerals: Drink plenty of water and replenish key minerals to help your body flush naturally. A little salt (like Celtic sea salt) can actually support this process. Fiber and plants: Vegetables, fruits, and whole grains feed healthy digestion and gently support cleansing. Make them the foundation of your meals. Thoughtful supplements: Quality products like Oxy-Powder® use oxygen to gently support your digestive system without forcing it. If you're new to gut support, we also stock [link: probiotics] and [link: digestive enzymes] that work beautifully alongside whole foods. At Forage, we've handpicked every supplement in our gut health range to make sure it actually works—no fluff, no nasties, just real support for your body. How to Detox Your Home Your space reflects your inner state. Cluttered surfaces, unused items, and harsh chemicals create stagnant energy that weighs on your mind. But clearing it out doesn't mean a complete overhaul—small, intentional moves make a real difference. Organize and donate: Let go of things you don't use or love. You'll be surprised how much lighter your mind feels. Swap toxic products: Replace harsh cleaning supplies and personal care items with natural alternatives. Look for [link: natural cleaners], [link: plant-based soaps], and products made to support your wellness, not undermine it. Bring in nature: Plants, fresh air, and sunlight shift the whole energy of a room. They connect you to nature's rhythm and make your space feel alive. The Real Magic: It All Works Together When your mind is clear, your body digests better. When your body feels light, you're kinder to yourself. When your home is clean, your nervous system settles. They support each other. The key isn't intensity—it's consistency. Small daily practices, done with intention, build a sustainable lifestyle that actually lasts. Ready to start? Begin with one thing: drink more water this week, try one five-minute meditation, or swap one cleaning product. Then build from there. If you're ready to support your digestive health, explore our [link: Gut Health Range]—everything's designed to work with your body's natural processes, not against them.

Broccoli and green leafy vegetables are full of nutrients that deeply nourish the body and prevent the development of common chronic diseases. The calcium content in broccoli rivals that in dairy, and yet most of us associate milk with strong teeth and bones. Who knew that a delicious green veggie like broccoli could provide as much calcium as most dairy products? The best way to enjoy your greens is with butter or ghee to support calcium absorption with vitamin K2. While many of us take a multivitamin for “insurance” purposes or even to meet our nutritional requirements, nothing beats food as the top source for micronutrients. This is because food not only gives your body a nutrient, it also gives your body all the equipment needed to process and use it. Eating a full spectrum of whole foods can enhance the bioavailability, uptake, and use of nutrients that are essential to our overall wellbeing. The standard American diet may leave people full – but also malnourished. Certain foods, such as heavily processed and refined foods, might fill your belly and satisfy your taste buds. But these foods will also leave behind nutrient deficiencies. Besides giving structure to our bones and our teeth, calcium is used for several basic functions in the body. This includes muscle contraction, the release of neurotransmitters, and the contraction of the heart. Calcium works best when surrounded by other like-minded nutrients. The best chance we have at getting a full team of nutrients that help each other out is when we simply eat calcium-rich foods. Two ways to get the most out of broccoli and other calcium-rich vegetables:   1. Eat your greens with butter. Butter or ghee from grass-fed cows is rich in a nutrient called vitamin K2. Vitamin K2 is different than the vitamin K that most of us associate with clotting. Vitamin K2, as it turns out, plays an important role in overall health and wellbeing. This includes bone and dental health. Because many of us consume dairy from grain-fed animals, rather than pastured animals, vitamin K2 deficiency is common. As Dr. Kate Rheaume-Bleue points out in her book Vitamin K2 and the Calcium Paradox, when calcium is in the company of vitamin K2, it knows exactly where to go and what to do. When we do not have enough vitamin K2, calcium tends to get lost. We find deposits of calcium showing up in the arteries, in kidney stones, and contributing to bone spurs.    2. Enjoy cultured vegetables with every meal.   Cultured vegetables are a living and active probiotic. Traditional foods like sauerkraut, pickles, and kimchee can pack a greater probiotic punch than their encapsulated cousins found at most health food stores. Beneficial bacteria do more than promote healthy digestion. They also enhance the nutritional value of the foods that they feed on. Some of the most calcium-rich foods are broccoli, collards, kale, and arugula. (2) Other good sources for bone-building calcium are cabbage and seaweeds such as kelp and hijiki. A blend of fermented hijiki seaweed, cabbage, and one or two of your favorite spices makes an elegant side dish – while providing calcium, as well as all of the complementary micronutrients that can only be found in whole, minimally processed foods. What to Remember Most About This Article:   Did you know that the calcium content of broccoli rivals that of dairy? Yet most of us firmly believe that milk is the only way to guarantee strong teeth and bones. Unfortunately, the standard American diet today leaves many people malnourished and severely lacking in important nutrients. Calcium especially is essential to basic bodily functions like muscle contractions, neurotransmitter release, and the contraction of the heart. Calcium works best in the body with other beneficial nutrients found in whole, calcium-rich foods.   With that in mind, here are two important tips to use to get the most out of calcium-rich veggies in your diet:   Eat your greens with butter or ghee. Eat cultured veggies at every meal.

Digestion is a central part of our daily life and greatly contributes to our overall health and wellbeing. From nutrient absorption to immune health, a healthy digestive system should be a top health priority. Many factors play into our digestive health including diet, stress, physical activity, and even sleep. In this article, we will explore the world of prebiotics, probiotics, and postbiotics, and how they support a healthy gut, promote digestion, and contribute to overall wellbeing.   Probiotics   If you’ve ever investigated support for your digestive health, you’ve probably heard of probiotics. Our digestive tract is naturally full of bacteria which can be both harmful and beneficial, sometimes referred to as “good” and “bad” bacteria. The balance of these bacteria is important for maintaining healthy digestion and can be affected by factors like diet, age, stress, and environmental factors. Probiotics are live bacteria that support the growth of the “good” bacteria, promoting digestive balance, regularity, and immune system health.  Along with their promotion of digestive health, it’s been suggested that probiotics could even improve the absorption of certain nutrients.  Common strands of probiotics include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lacticaseibacillus rhamnosus, Bifidobacterium bifidum, and Bifidobacterium lactis. While often taken as a dietary supplement, food sources of probiotics include Greek yogurt, kombucha, kimchi, sauerkraut, miso, and cottage cheese. Garden of Life Probiotics    Prebiotics   Prebiotic dietary fibers are a type of dietary ingredient that are unable to be digested by our bodies but help feed and nourish the beneficial bacteria in our gut. By promoting the growth and activity of probiotics, prebiotics play a role in maintaining a healthy gut environment. 2 In the colon, prebiotics are fermented by our gut bacteria and can produce postbiotics as a byproduct. The most common types of prebiotics include inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides. 2 Food sources of prebiotics include flaxseeds, oats, bananas, garlic, and leeks. While prebiotics can be consumed through the diet, they are commonly sourced from dietary supplements.    Postbiotics    Postbiotics are the byproducts of probiotic bacteria during fermentation. Unlike probiotics, postbiotics are non-viable. Postbiotics can be produced as multiple types of compounds. Nutrients like vitamin B12, vitamin K, and folate or other compounds like amino acids, beneficial short-chain fatty acids, and enzymes can all be types of postbiotics.3  It’s important to note that research on postbiotics is still developing and their mechanism of action is still being explored. However, their potential in benefiting and supporting gut and overall health is clearly promising.   Other ways to support your digestive health daily include:   ·       Eat a balanced diet rich in whole foods including fruits, vegetables, whole    grains, lean proteins, and healthy fats ·       Drink plenty of water ·       Participate in daily physical activity ·       Prioritize quality sleep and stress management ·       Avoid drinking excessive alcohol ·       Limit fried, acidic, and highly processed foods ·       Consider dietary supplements when necessary  

Mushroom BenefitsMushrooms are popping up everywhere lately, and not just in your backyard. They can be found in tea, coffee, gummies, supplements, and a variety of health products. Why are these fungi suddenly so popular and should you try this newest health trend?What are functional mushrooms? There are over 2,000 species of edible mushrooms, and most of us are only familiar with a handful that we might find on grocery shelves. But mushrooms are much more than food. Western medical research is starting to catch up to the potential of mushrooms for promoting health and well-being. Functional mushrooms are those that have specific nutritional properties with possible benefits for health. Mushrooms are a source of antioxidants, polysaccharides, B vitamins, minerals, sterols, and a type of fiber called beta-glucan. Some of the health benefits that researchers have evaluated for functional mushrooms include: Immune support Improved mood Exercise endurance Brain health Stress supportIncreased energyAs researchers continue to study mushrooms, we likely will learn more about their health benefits.Types of functional mushrooms There are a few functional mushrooms that stand out and that you may see when looking for a mushroom product.Lions Mane looks just like a shaggy white lion’s mane and has potential benefits for brain function, mood, and digestive health. Reishi is a kidney-shaped mushroom and is one of the most widely studied. It contains compounds that support natural detoxification and immune function, and promote relaxation.Chaga mushrooms are best known for supporting immunity, skin health, and healthy blood sugar. They are also a rich source of antioxidants. Cordyceps are sometimes called the “energy mushroom” because they help support increased oxygen uptake (Vo2Max) during exercise.Turkey Tail has benefits for digestive health due to the positive impact it can have on beneficial bacteria in the gut. It may also have immune health benefits.Other mushrooms that deserve an honorable mention for their health benefits are Tremella, Shiitake, Maitake, and King Trumpet.How to use functional mushrooms When adding mushrooms to your routine, some of them can be cooked and added to recipes, such as Lion’s Mane. But others can be quite bitter or difficult to find fresh. This is why many people opt for supplements, powders, or beverages with mushrooms.Functional mushroom products may contain individual mushrooms or a blend like our Herbals Brain Health Capsules. This product provides a blend of 10 different mushrooms and other beneficial ingredients to support immune benefits, as well as other beneficial ingredients to support immune health. Mushrooms are extracted in various ways and supplements may contain different parts of the fungus. Some contain whole fruiting bodies, which includes the entire mushroom and likely has the most health benefits. Other products just contain the mycelium or the “roots” of the mushroom which may not provide as many health benefits but are typically easier to grow.While you can take a mushroom supplement at any time, some may have relaxing or energizing properties. For example, Lion’s Mane and Cordyceps are good for increasing energy, whereas Reishi may make you sleepy, so match the mushroom to your desired state of mind.Mushrooms will most certainly continue to pop up in health products, beverages, and other functional foods, as we have just scratched the surface of their potential health benefits. Bookmark this article to come back and reference the different mushroom types and their common uses, but be sure to check in with your healthcare practitioner before adding anything new to your wellness routine.

If you have been trying to follow a gluten-free diet, you may need to learn more about food ingredients and reading labels than you originally anticipated. Unfortunately, the Food and Drug Administration (FDA) does not make it easy, as it doesn’t require that gluten-free be identified on food labels. This means you will need to become a gluten detective.  How do you spot gluten on a food label and what are some other ways you can avoid it in your food and supplements?    What is gluten?    Gluten is a protein found in wheat, barley, and rye. It needs to be avoided by people with Celiac disease, an autoimmune disease that affects the digestive system and is triggered by the consumption of gluten. Those with non-Celiac gluten sensitivity also need to avoid gluten as it can trigger a variety of other digestive and non-digestive symptoms.   Following a gluten-free diet can be more challenging than it sounds. Many food additives are made from wheat. Wheat by-products are frequently used as thickeners or fillers in supplements, medication, sauces, seasonings, and more. If you need to eat a completely gluten-free diet, you will need to learn to be a gluten detective by learning what to look for on a food label.    Identifying gluten on a food label    Gluten is found under several different names. Always start by looking for the most obvious terms that indicate the product is not gluten-free. These include:  Wheat (protein, starch, flour)  Bulgur  Malt  Farina  Soy sauce  Couscous  Matza  Seitan  Barley grass  Wheat germ oil    Some brands choose to use Latin words for wheat, barley, or rye. These terms include:  Triticum vulgare  Hordeum vulgare  Triticale  Secal cereale  Triticum spelta    Other ingredients are even more vague and may or may not contain gluten. If you are not sure, the best thing to do is call the manufacturer to ask if the product is safe. Ingredients to watch out for may include:  Modified starch  Hydrolyzed vegetable/plant protein   Natural or artificial flavorings  Modified food starch  Vegetable starch  Dextrin or maltodextrin    This is not a comprehensive list. You can find more foods and ingredients on the Celiac Foundation website. But if you are ever in doubt, it is best to avoid the food.    Certified gluten-free    One thing to understand about food labels is that even if it says “gluten-free” it may not mean 100% gluten-free. The FDA allows a bit of flexibility in how it defines the word “free”. Food can be labeled gluten-free if it has less than 20 parts per million (ppm) of gluten, which is not the same as zero.  Additionally, a company may label something gluten-free, but the product can still be cross-contaminated with gluten during production.  If you want to be sure the food or supplement contains no gluten, look for products that are certified gluten-free. There are a few different organizations that offer this type of service to brands.   Start by looking for products that are certified by either NSF International or the Gluten-Free Certification Organization (GFCO). Products that are labeled with either of these certifications have been independently tested to meet specific standards.   GFCO requires that all products contain less than 10 ppm of gluten, lower than what the FDA requires. These organizations also ensure that the brands meet very specific standards during processing and production to help prevent cross-contamination. Brands must also undergo annual inspections to maintain these certifications.   Garden of Life has worked hard to create an extensive line of certified gluten-free products.. Our goal is to provide products that meet standards above and beyond what is required by the FDA.    

The right combination of herbs can enhance the flavor, fragrance, and even the appearance of any meal. While fresh herbs add a pop of color to your food, is it necessary to always use fresh?   It can be a challenge to keep fresh herbs around all the time, so when should you insist on fresh and when are dried herbs an adequate substitute?    What are Herbs?    An herb is any leafy plant with aromatic properties that can be used to flavor or season food, perfume, or medicine. Herbs are typically not used as a main ingredient of a meal, but instead are a way to enhance the flavor.   Some common herbs you might be familiar with include oregano, parsley, dill, or basil. The leaves of these plants typically have a distinct fragrance or flavor that helps enhance or modify the taste of your food. Herbs are different from spices, although they are used in a similar way. Spices come from other parts of the plant that are not leaves, such as the bark, seeds, roots, or berries.     Benefits of Dried vs. Fresh Herbs    While you might be tempted to believe that fresh is always best when it comes to herbs, this isn’t always the case, as each has its own benefits. Dried herbs are convenient and last for several years when stored properly away from heat or light. Since dried herbs are dehydrated, a small amount can add a lot of flavor. Dried herbs are also typically more cost-effective because you can use less of them.  Fresh herbs like basil or parsley add a pop of color and flavor to meals but tend to go bad within 1-3 weeks even when stored properly. You also have to use more of the herb to achieve the same effect, making fresh herbs more costly.     Health Benefits of Herbs   Herbs, dried or fresh, are a source of many vitamins, minerals, and antioxidants. Flavonoids, polyphenols, and other bioactive nutrients in herbs have been found to have a myriad of health benefits.   When it comes to dried herbs, some of the nutrients may be lost during the drying process. Water soluble vitamins, like vitamin C, are particularly vulnerable to loss when food is dried. Minerals or fat-soluble vitamins become more concentrated when the water is removed, therefore you get more of those nutrients for a smaller amount.  Another thing to consider, as herbs sit on the shelf, over time they will lose some of their nutritional value due to exposure to heat or light.  If you want to use herbs for their health benefits, consider a combination of fresh and dried herbs in recipes. Also, be sure to store your dried herbs in a cool, dark place and toss them periodically to ensure freshness.    Tips for Adding Herbs to Your Meals    If you want to add herbs to a recipe, how do you decide which to use? Fresh herbs are typically best for cold foods like salads, pesto, or guacamole. But dried herbs work well for cooked meals, such as sauces or soups. While you can substitute dried herbs for fresh herbs in most recipes, the swap is not one-to-one. Dried herbs are about three times more concentrated than fresh herbs, therefore you will need to reduce the amount by ⅔. For example, if a recipe calls for 3 teaspoons of fresh parsley, you will use just 1 teaspoon.  Herbs, whether fresh or dried, play a significant role in enhancing the flavor and appeal of meals. Their health benefits are substantial, contributing valuable nutrients. While fresh herbs offer vibrant colors and flavors, dried herbs offer a convenient option. The choice between fresh and dried herbs largely depends on the recipe, your personal preference, and what you have on hand.   

 - Sauerkraut is a source of probiotics, which provide many potential health benefits. It also contains enzymes that help your body absorb nutrients more easily. -Sauerkraut is a source if probiotics, vitamin C and iron, all of which contribute to a stronger immune system. -Sauerkraut’s low calorie, high fiber and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat. -Sauerkraut promotes healthy gut flora and may increase the absorption of mood regulating minerals from your diet, Both of these effects help reduce stress and maintain brain health. -The fiber, probiotic and vitamin k2 contents of sauerkraut may contribute lower cholesterol levels, slight improvements in blood pressure and lower the risk of heart disease. -Sauerkraut contains k2, a nutrient that promotes healthier, stronger bones.  

Iron is a trace mineral that your body requires to function well. Many people know about the connection between iron and healthy levels of oxygen in your blood, but iron is also important for many other bodily functions.  Below we will discuss all things related to iron, including why it’s important, when you may need to get more iron in your diet, and the best sources of iron.   Why Is Iron Important?   The most well-known role of iron is to help make hemoglobin, a protein in red blood cells that helps transport oxygen throughout your body. However, iron does so much more.  Iron is necessary for the synthesis of myoglobin to provide oxygen to the muscles. It is a component of hundreds of proteins and enzymes, such as those needed for cell growth and function, energy production, immune function, and brain development.    Why You May Need More Iron    The Recommended Dietary Allowances for iron differ depending on your gender, age, and stage of life. Males ages 19 or older need 8 mg of iron daily to meet their needs. For females 19 years or older who menstruate, it is recommended to have an intake of 18 mg of iron daily. During pregnancy, these needs increase to 27 mg per day. During lactation, iron needs decrease to 9 mg/day, and menopause (typically occurring by age 51+) decreases iron needs to only 8 mg per day.  In addition to your daily needs, you may need more iron depending on your lifestyle or state of health. Chronic conditions that increase inflammation can increase how much iron you need daily. Athletes, especially those involved with endurance sports, have increased iron needs due to the increased wear and tear on their bodies.    How to Get More Iron in Your Diet    Iron deficiency is very common, affecting approximately 30% of the population globally. In the United States, the prevalence of iron deficiency is low in men (about 2%), but iron deficiency rates are higher in non-pregnant (between 9-16%) and pregnant women (approximately 18%). Many people may not be getting enough iron in their diet to stay healthy. Optimize your iron intake through food, vitamins, and certain eating habits to avoid iron deficiency.    What Foods are High In Iron?    Iron is present in both animal-based and plant-based sources. Respectively, these are known as heme iron and non-heme iron. Here are some foods that are highest in iron that you can incorporate into your diet.  Animal Sources of Iron  Oysters  Beef Mussels Liver (beef, pork, or chicken) Duck Sardines Shellfish  Plant-Based Sources of Iron  Fortified breakfast cereal  Beans (white, lima, red)  Lentils  Spinach Soybeans/Tofu Bitter cocoa powder    How To Maximize Your Iron Absorption     To get the most out of your iron, whether it comes from your food or from a multivitamin with minerals supplement that contains iron, here are a few tips you can consider:  If tolerated, try taking your iron on an empty stomach Avoid eating iron-rich foods with beverages that are high in oxalates, such as red wine, coffee, or tea Combine high-iron foods with acidic foods or foods that are high in vitamin C, which is the acid that helps boost iron absorption Try to separate your iron intake from foods that are high in calcium, as this can reduce absorption Cooking in a cast-iron skillet can help increase the iron in your meals Moderate doses of iron taken every other day may help increase how well iron is absorbed  Sometimes, it can still be difficult to meet your daily iron needs, even when adding iron-containing foods to your diet. A supplement can help fill in the gaps in your diet to get the nutrients you need. Garden of Life’s Vitamin Code Raw Iron Capsules uses iron sourced from whole foods that are vegan-friendly and easy on your stomach. In addition to being stomach-friendly, this supplement is Non-GMO Verified, Certified Vegan, and NSF Gluten-Free Certified. 

Your body needs vitamin K to perform a number of functions that support your everyday health. Vitamin K is a fat-soluble vitamin—along with vitamins A, D, and E—which means it’s best absorbed in dietary fat and stored in your body’s fatty tissues.   Vitamin K was discovered in the 1920s when Danish researcher Henrik Dam observed that it could help prevent chickens fed a fat-free diet from bleeding to death. Dam named it the “koagulation vitamin” based on the German spelling of the word, and from there, it became known as vitamin K.  Not getting enough vitamin K can have negative health effects, so it’s important to understand where to find it in your diet. What is vitamin K good for, how much do you need, and should you consider vitamin K supplements? Let’s dive into everything you should know about vitamin K.     Vitamin K Functions   Vitamin K acts as a coenzyme for numerous critical processes to occur within the body.   First off, this is the vitamin mostly required for blood coagulation. Vitamin K acts as a coenzyme in the synthesis of proteins involved in forming blood clots or coagulation. In other words, this helps blood clot so your body can form a scab and heal a wound.   Vitamin K also plays a role in maintaining your bone health. It helps to strengthen bones by producing osteocalcin, a protein hormone that helps prevent low bone density and reduces the risk for fractures. Some research suggests that vitamin K2 helps enhance the ability of calcium and vitamin D to do their job in supporting bone metabolism.     Vitamin K1 vs. Vitamin K2    While you’ve probably heard of vitamin K, this is a generic name for a family of two compounds called phylloquinone (vitamin K1) and a series of menaquinones (vitamin K2).   - Vitamin K1 is the predominant form found in foods we regularly eat, making up most of our dietary intake. One of the best places to find it is leafy green vegetables .-Vitamin K2 originates from bacteria. This is found in certain animal-derived foods as well as fermented foods. If you’re wondering where vitamin K is produced in the body, most menaquinones are also made by bacteria living in our digestive tract. It’s uncertain how much we actually get from vitamin K produced this way, but it’s presumed that it meets at least some of our daily needs.    How Much Vitamin K Do You Need?   While many nutrients have a Recommended Dietary Allowance (RDA), vitamin K has an Estimated Average Requirement (EAR). This is the average daily amount of vitamin K estimated to meet the requirements of 50% of healthy people. The EAR for vitamin K is as follows:   - Birth to 6 months: 2 mcg   - 7–12 months: 2.5 mcg   - 1–3 years: 30 mcg   - 4–8 years: 55 mcg   - 9–13 years: 60 mcg   - 14–18 years: 75 mcg  - 19+ years, males: 120 mcg   - 19+ years, females: 90 mcg    Vitamin K Deficiency   Most people in Western countries like the United States get enough vitamin K from their diet alone, and true vitamin K deficiency reports are rare. It’s most likely to occur in the event of severe malnutrition.   Still, there are certain groups of people who are considered to be at a higher risk for developing vitamin K deficiency. Two of the highest risk groups include infants not given the standard vitamin K1 supplement at birth and individuals with malabsorption disorders that can prevent optimal nutrient absorption.   True vitamin K deficiency can contribute to excessive bleeding, poor bone development, and an increased risk of heart problems.    Getting Too Much Vitamin K   Excessive intake of fat-soluble vitamins can be concerning because of how they are stored in the body. Unlike excess water-soluble vitamins, which are excreted in the urine, fat-soluble vitamins accumulate in the fatty tissues and organs.  This can have toxic effects in some cases, particularly when overconsumption is due to the use of supplements. However, there is no established Upper Limit—the maximum daily intake unlikely to cause adverse health effects—for vitamin K due to its low potential for toxicity from foods or supplements.      Vitamin K Foods    Vitamin K is found in a wide variety of foods, which explains why not getting enough of this nutrient is uncommon for most people. It’s likely found in several foods you already eat and others you might consider adding to your diet. Let’s take a look at food sources of vitamin K1 and vitamin K2.     Some food sources of vitamin K1 include:    - Leafy greens, such as spinach, arugula, lettuce, collards, and turnip greens  - Cruciferous vegetables, like broccoli, Brussels sprouts, and kale  - Roasted soybeans  - Carrot juice  - Okra  - Canned pumpkin  - Blueberries  - Grapes  - Cashews    Find vitamin K2 in the following foods:     - Natto, a sticky Japanese fermented soybean dish  - Chicken breast  - Eel  - Certain cheeses, like cheddar, Munster, and aged Gouda  - Beef liver  - Sauerkraut and kimchi  - Fermented pickles  - Egg yolk  - Tempeh    Should You Take a Vitamin K Supplement?    Most people do not need to take a vitamin K supplement to meet their daily needs if they regularly consume some of the foods listed above.   However, some people may benefit from a vitamin K supplement that contains both K1 and K2 if their diet is lacking, such as Vitamin Code Raw Vitamin K-Complex Capsules. Plus, many daily multivitamins include 100% of the daily value of vitamin K, which may be helpful for some people like post-menopausal women and athletes.   Always speak to your healthcare provider before adding any new supplement to your routine to ensure it’s safe and appropriate.     Potential Interactions    Because of vitamin K’s involvement in blood clotting, it’s important for individuals taking anticoagulant medications, such as Warfarin (Coumadin®), to be aware of their intake of the nutrient. These types of drugs have the opposite effect of vitamin K, which can interfere with their effectiveness.  Maintaining a consistent intake of vitamin K—meaning not making significant changes in existing vitamin K intake habits—when on anticoagulant medications is key. For instance, if you’re prescribed this medication, it’s not a good time to start eating a big bowl of spinach every day if you haven’t been doing that already. If you take these types of drugs, work with your doctor or registered dietitian to ensure your dietary vitamin K intake is stable.     Tips for Increasing Your Vitamin K Intake    If you’re not sure whether you’re eating enough vitamin K in your diet, here are some ways you can incorporate the vitamin K foods above:  - Try natto on top of steamed rice for lunch  - Enjoy a mixed green salad or add leafy greens to sandwiches and wraps  - Add greens to homemade pesto sauce tossed with noodles  - Sauté collards or turnip greens alongside your meal  - Use canned pumpkin in homemade muffins and pumpkin bread  - Toss blueberries in oatmeal or smoothies  - Enjoy a glass of carrot juice in the morning  - Try sauerkraut on sandwiches, burgers, or with Buddha bowls    Takeaway   Vitamin K is an important nutrient involved in many aspects of health, including keeping your bones strong and allowing your blood to form clots when necessary. Both vitamin K1 and K2 are found in a variety of plant, animal, and fermented foods that can be easily incorporated into your diet. While most people meet their daily needs for vitamin K through food, some may consider a vitamin K supplement to help fill in the gaps, with the guidance of their healthcare provider. 

Stomach bloating is uncomfortable and sometimes even painful. There’s often a sensation like your midsection is being stretched, swollen, and stuffed to the brim—even if you didn’t go back for second helpings. Bloating can also make your stomach appear bigger or more distended than normal. The discomfort can make it hard to focus, relax, or enjoy life until it passes.  If your stomach bloats from time to time, you’re probably wondering: what causes bloating, and how can you find relief? Keep reading for bloat-busting tips.    What Causes Bloating?    Most cases of occasional bloating are caused by what you’re eating or the physical environment within your digestive system.   The primary cause of bloating is excess gas trapped in your digestive system. There are a few ways this extra gas gets into your system:  Eating too quickly can cause you to swallow excess air.   Overeating can tax your digestive system and cause your body to produce more gas as it works to digest large quantities of food.  The bacteria in your intestines, known as your gut microbiome, help break down the food you eat and normally produce gas as a byproduct of carbohydrate digestion. An unbalanced microbiome is a contributing factor to frequent bloating.  Your digestive system struggles to break down foods you’re sensitive to, so individuals with food sensitivities and intolerances are more likely to experience gassiness and bloating after eating the offending foods.   Many people are sensitive to a group of short-chain carbohydrates known as FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are known for producing excess gas. This is because they are poorly absorbed in the small intestine. FODMAPs are found in foods like dairy products, certain grains, legumes, artificial sweeteners, and fruits and vegetables like onions, apples, garlic, and asparagus.   Other factors that can cause bloating include:         - Constipation        - Hormonal fluctuations/menstrual cycle         - High stress levels        How to Relieve Bloating       Here are a few tips to help you reduce and relieve belly bloating:  Drink water and herbal teas. Fluids help move food and waste through your intestines more efficiently, so they don’t become trapped. There’s evidence that herbal teas that are made with fresh ginger or peppermint oil can help improve bloating symptoms.  Try over-the-counter antacids. These medications may provide short-term relief in some situations by helping to break up large gas bubbles stuck in your digestive system so you can pass them with ease.  Take a walk. Exercise might be the last thing you want to do when you’re bloated, but moving can help move gas and waste through your intestines.  Eat fiber-rich foods. Fiber from fruits, vegetables, and legumes helps maintain your gut microbiome, move food through the intestines, and promote regular bowel movements.  Look for food sensitivities. If you suspect a certain food is the reason behind your bloat, such as FODMAPs, you can try an elimination diet to see if your bloat subsides or speak with a registered dietitian for support.  Start a daily probiotic. Bloating can be a sign your gut is in need of extra nourishment. Probiotics help support a balanced gut bacteria, normal digestion, and lessen bloating. Look for a supplement that contains bacterial strains matched to your needs, such as Dr. Formulated Probiotics for Gas and Bloating.  Bloating should improve within a few hours or overnight. If home remedies don’t work or you’re regularly experiencing bloating no matter what you eat, schedule a check-up to talk with your doctor about what you’re experiencing.   You should see a doctor immediately if a bout of bloating gets worse no matter what you try and/or is accompanied by fever, vomiting, diarrhea, or other symptoms.  Takeaway   Bloating often occurs in response to eating too quickly, eating too much, or eating foods that don’t agree with you. Habits that promote good digestion, like staying hydrated, eating fiber-rich foods, taking probiotics, and getting regular exercise, can help break the cycle of bloating.   Some people may need to take prevention a step further and limit or eliminate foods they’re sensitive to. A registered dietitian trained in gastrointestinal health can help you pinpoint food sensitivities and come up with a meal plan that meets your nutrient needs.