The Forager's Journal

Men and women have unique nutritional needs which change with age. While nutritional gaps can be common among both genders, research suggests that men may be particularly vulnerable to shortcomings in their diet, placing them at risk for nutritional inadequacies. To support optimal health, men should focus on specific key nutrients during the aging process.  Having a varied diet that includes plenty of whole foods can help men maintain healthy levels of essential nutrients to stay strong and fit as they age. In this article, we will explore the key nutrients to help support men’s health through every season of life.     Vitamin D  Vitamin D is a fat-soluble vitamin that is responsible for maintaining the health of your bones, teeth, and muscles. For men, vitamin D also appears to play an important role in testosterone production. Having enough vitamin D also supports a healthy immune system by helping to regulate your body’s immune response. The Recommended Dietary Allowance (RDA) for vitamin D ranges from 15mg (600 IU) for men ages 19 to 70 and 20mcg (800 IU) for men 71 and older. Some men may require higher levels of vitamin D to meet their needs. It is always best to speak with your healthcare provider about how much vitamin D is right for you  There are several ways you can get vitamin D. Also known as the “sunshine vitamin”, vitamin D is produced by your body when exposed to sunlight. The amount your body is able to produce will depend on many factors, including your geographic location, age, sunscreen use, time spent outside, and skin pigmentation. Therefore, sunlight may not always be the most dependable source of this nutrient.    Vitamin D can also be obtained through dietary sources such as fatty fish, egg yolks, fortified dairy and non-dairy milk products and orange juice. You can also meet your vitamin D needs through dietary supplements if you’re not getting enough through sunlight and food.   Garden of Life Vitamin Code Raw D3 is whole food nutrition that also delivers 23 powdered organically grown fruits and nutrient cofactors to support absorption.    Vitamin B12  Vitamin B12 is an essential nutrient that plays a key role in many aspects of your health. From helping your body produce red blood cells to supporting a healthy mood, having adequate amounts of vitamin B12 can have far-reaching health benefits.†   Vitamin B12 plays a key role in energy production within your body. For men that aren’t getting adequate amounts, taking a vitamin B12 supplement may help support healthy energy levels.† Garden of Life Vitamin Code Raw B12 is a whole food, vegan nutritional supplement that delivers an array of powdered fruits and vegetables along with live probiotics and enzymes.  The average daily recommended amount of vitamin B12 for men is 2.4 micrograms (mcg). However, you may need more if you’re older than 60, have certain intestinal health conditions, or are following a vegetarian or vegan diet.  Vitamin B12 can be found in a wide variety of animal foods, including fish, meat, poultry, eggs, and dairy products, and also in certain fortified breakfast cereals.     Magnesium  Magnesium is an essential mineral that plays a critical role in facilitating the function of over 300 enzymatic reactions within your body. These enzymes are responsible for enabling your day-to-day metabolic functions and for converting the foods you eat into energy. Therefore, it may come as no surprise that having less-than-ideal magnesium levels can lead to fatigue, sleep issues, or stress.  The Recommended Dietary Allowances (RDAs) for magnesium are 400 mg for men under the age of 30 and 420 mg for men over the age of 30. Dietary surveys continually show that most people are not meeting their recommended dietary intakes for magnesium. In fact, research shows that 53% of men ages 19 to 50 and 59% of men over 50 aren’t getting adequate amounts of magnesium in their diet.  Magnesium can be found in a wide variety of food sources, including green leafy vegetables, nuts, seeds, legumes, and whole grains. In addition to adding magnesium-rich foods to your diet, you may consider adding a magnesium supplement to ensure you’re meeting your recommended amounts. Garden of Life’s Dr. Formulated Magnesium Gummies offer stress and sleep support so you can get a better night’s sleep while restoring your body’s optimal magnesium levels.   Vitamin C Vitamin C is a water-soluble vitamin that acts as a powerful antioxidant in your body. Additionally, vitamin C helps your body make collagen, aids in absorbing iron, and supports your immune system. The Recommended Dietary Allowance (RDA) for men is 90mg of vitamin C daily.   Fruits and vegetables remain the best sources of vitamin C. These include citrus fruits, berries, red and green peppers, tomatoes, and broccoli. However, according to the research, only 9% of men are meeting the recommended intake for fruit, and only 7% of men are meeting the recommended intake for vegetables.  Besides increasing your fruit and vegetable intake, you may consider adding a vitamin C supplement into your routine to fill in any nutritional gaps. Vitamin Code Raw Vitamin C is whole food nutrition that provides 500mg of vitamin C along with naturally occurring bioflavonoids, organically grown fruits and vegetables, and nutrient cofactors.     Omega-3 Fatty Acids  The omega-3 fatty acids, DHA and EPA are excellent sources of heart-healthy unsaturated fats. Generally found in fatty fish, nuts, and seeds, omega-3s can help support the health of your heart, brain, eyes, and immune system.†  While DHA and EPA don’t have an official recommended dietary allowance, the American Heart Association recommends eating two or more servings of fatty fish or seafood each week to ensure you’re reaping all the health benefits of omega-3s.  If you’re not eating fatty fish regularly, you may consider adding a high-quality fish oil supplement to your day to secure this key nutrient.    Nutritional Needs Change with Age Your nutritional needs will change as you age. You may be wondering which nutrients to focus on as you enter your 30s, 40s, 50s, and beyond. The following are general guidelines to help you maintain optimal health through the years:     Nutrients to focus on in your 20s and 30s    In your 20s, it’s important to focus on bone health as your body will be continuously building bone density during this decade. Make sure you’re getting plenty of calcium and vitamin D from food sources like dairy or from supplementation. Since magnesium also plays a role in bone health, you’ll want to ensure you’re meeting your recommended amounts. Getting adequate magnesium will also help support muscle functioning and healthy energy levels while working out.   Nutrients to focus on in your 40s and 50s    Both vitamin C and vitamin D are important nutrients that can support a healthy immune system as you age. Additionally, it’s important to ensure you’re eating a wide variety of foods that contain plenty of B vitamins. B vitamins are required for your body to convert food into energy and also to support a healthy nervous system and brain.    Nutrients to focus on in your 60s and beyond    Now is a time to focus on getting plenty of antioxidants to support your health and well-being. Antioxidants like vitamin C, vitamin E, and beta carotene are needed to help minimize the harmful effects that oxidative stress places on the body as you age.  Getting plenty of fruits and vegetables will help boost your antioxidant intake to help support a healthy brain, immune system, and vision.   Additionally, during this stage in life, you may experience reduced vitamin B12 absorption. Therefore, you should consider talking with your healthcare provider about adding a vitamin B12 supplement to your routine.     The Takeaway    Nutrition plays an important role in men's health throughout every season of life, and it is essential to consume a well-balanced diet to ensure optimal health and well-being. Key nutrients for men include vitamin D, vitamin B12, magnesium, vitamin C, and omega-3 fatty acids. It’s also important to recognize that your nutritional needs will change as you age, so you’ll want to focus on specific key nutrients through the years to support your health.  While a balanced diet is the best way to obtain key nutrients, supplementation may be necessary to help fill in any nutritional gaps. It is always best to consult your healthcare provider before starting any new nutritional supplement regimen. 

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Are you sleep deprived or just tired? Not getting enough sleep is so common that more than one-third of people do not get enough, despite its importance to health and well-being. Sleep acts as a brain cleaner, clearing away neurotoxic waste that accumulates in the central nervous system when we're awake, which is why it is so crucial for optimal physical and mental health. Sleep is necessary for proper growth, digestion, healing, and maintenance of all the body's systems. In contrast, insufficient sleep leads to many harmful health consequences.   What Is Sleep Deprivation?   Sleep deprivation means you aren't meeting your body's need for sleep. That need varies from person to person, but the National Institute of Neurological Disorders and Stroke recommends a minimum of seven to nine hours per night for adults. There are two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep. Non-REM sleep happens in three phases, during which the body repairs tissues, builds bone and muscle, and strengthens the immune system. In REM sleep, your brain activity increases. Dreaming occurs during this stage. People cycle through the stages of non-REM and REM sleep several times a night. Your body requires both types.   How Much Sleep Do You Need?   The need for sleep is individual and changes as you age. Here are some general guidelines from NINDS: Age Hour(s) Infant 16-18 Hours School-age Children 9.5 Hours Adults 7-9 Hours *After age 60, sleep becomes lighter and awakenings are more common.   The Stages Of Sleep Deprivation   Pulling an all-nighter can make you feel drowsy and irritable. The effects get more serious as time goes on. Here's what happens at the various sleep deprivation stages:   At 24 hours Even the beginning stage of sleep deprivation affects how you perform simple tasks, speech, cognitive tasks like memorizing details, and emotional control. At around 20 to 25 hours of being sleep-deprived, your body and brain's impairment is comparable to that of a 0.10 percent blood alcohol concentration. Research also shows after 24 hours of sleeplessness, your ability to distinguish scents diminishes, your limbs may feel numb, and you may have increased sensitivity to pain. At 36 hours Markers of inflammation in the body increase, setting the stage for long-term health consequences, such as heart disease and diabetes. At 42 hours More than 42 hours of sleep impairs your operational memory, and it's harder to concentrate because your attention span decreases. At 48 hours After 48 hours, your immune system is under siege: data show there's a 37 percent decrease in the number of natural killer (NK) cells. At this stage and later, you may also experience "microsleeps" — falling asleep for just a few seconds, no matter what you are doing. At 50 to 55 hours After 50 hours without sleep, studies show that emotional intelligence suffers and you may become less empathetic or positive. You may also become more superstitious, experience intense frustration and aggression, or may feel anxious, depressed, or manic. At 72 hours After 72 hours without sleep, concentration and motivation become severely impacted. In lab animals, more than 72 hours of sleep loss changes how corticotropin-releasing hormone (CRH) gets distributed in the brain. It also elevated corticosteroids, noradrenaline, and adrenocorticotropic hormone (ACTH), hormones that indicate higher stress level in the body. At 90 hours Some people with greater than 90 hours of no sleep have experienced hallucinations. One small study found that subjects awake this long gained weight during their sleeplessness and had significant decreases in attention span, memory, and grip.   What Causes Sleep Deprivation?   People can become sleep deprived for many different reasons ranging from short-term to chronic. Chronic sleep deprivation is when you are unable to get a full night's rest over multiple nights. Here are some common reasons that people experience sleep deprivation:   Temporary Sleep Disruptors   Jet lag, indigestion, or being sick can prevent you from getting a good night's sleep. Normal sleep patterns usually return after the issue passes.   Pain   According to a National Sleep Foundation survey, people who reported chronic pain in the past week averaged a 42-minute sleep debt while those with acute, or short-term, pain experienced a 14-minute sleep debt.   Sleep Disorders   Medical conditions including restless leg syndrome, narcolepsy, and sleep apnea can reduce the amount of time a person sleeps, leading to chronic sleep deprivation. Addressing the underlying conditions can often lead to longer and better sleep.   Insomnia   Defined as a condition where a person is unable to fall asleep, stay asleep, or both, insomnia can result in short-term and chronic sleep deprivation. Having an overactive mind that is thinking about too many things can prevent sleep, and insomnia may increase with age. Engaging in meditation, aromatherapy, and other relaxing behaviors before bed can help.   Mood Issues   A lack of sleep can lower your mood. At least a third of people with insomnia — a common cause of sleep deprivation — have mental health concerns or psychiatric illness such as depression, anxiety disorders, or schizophrenia.   Shift Work   Working at odd hours, particularly at night, can also contribute to sleep deprivation. "Shift work disorder" occurs when the body has trouble adjusting to a work schedule that takes place during a time when most people sleep, resulting in shorter periods of sleep. Discounting the Importance of Sleep A common reason that people are sleep-deprived is that they don't make sleep a priority. According to the 2018 annual survey by the National Sleep Foundation, only 10 percent of Americans prioritize their sleep over other aspects of daily living, including exercise, nutrition, work, social life, and personal interests.   Symptoms of Sleep Deprivation   Not everyone experiences the same symptoms when sleep-deprived, and you may experience just one or several of these. Some examples of possible sleep deprivation symptoms include being excessively tired, lacking motivation and energy, being unable to wake up after sleeping, and feeling sleepy during your normal waking hours. As the number of hours of sleep-deprivation continues, symptoms get progressively worse. Symptoms of the early stages of sleep deprivation include: Fatigue Daytime sleepiness Lack of motivation Lack of energy Trouble waking up Inability to concentrate or focus attention Forgetfulness Clumsiness Poor performance at physical tasks Reduced alertness and excessive yawning. Symptoms of more severe and ongoing sleep deprivation include: Mental health disturbances Increased aggressiveness Becoming superstitious Severe decline in memory Drifting off during normal waking hours Feelings of high stress and anxiety   Effects of Sleep Deprivation on Health   A lack of sleep affects both the body and the brain, which is why it's so important to get a full night's sleep  — and regularly! The effects that sleep deprivation can have on your health include:   Depressed Immune System   Sleep deprivation affects the body's ability to mount a defense against infections and other illnesses. For example, participants in one study who slept fewer than seven hours a night were three times more likely to catch a cold than those who got eight hours of sleep a night.   Weight Gain   Sleeplessness disrupts the body's endocrine system, which regulates appetite, among other functions. With sleep deprivation, levels of the hormone ghrelin — which makes you feel hunger — increase. Likewise, leptin — a hormone that makes you feel full — decreases. The result? You eat more food. A study found that sleeping fewer than seven hours per night doubles the risk of obesity. Catching up on your sleep and maintaining a good sleep schedule can help with weight loss. Sleep loss causes the central nervous system to become overactive, reducing the pancreas' ability to produce insulin, which controls the body's glucose levels. Over a 15-year period, men who slept five hours a night were twice as likely as those who slept seven hours a night to develop diabetes.   Heart Disease   In one large study, researchers found that women who sleep five or fewer hours a night have a 30 percent greater chance of developing coronary heart disease. Sleep deprivation also raises blood pressure, a major heart disease risk factor.   Cancer   Men under the age of 65 who slept three to five hours a night had a 55 percent greater risk of premature mortality from prostate cancer than those who got seven hours. Men who got six hours had a 29 percent higher risk of fatal prostate cancer.   Premature Death   A nine-year study involving almost 7,000 people found that mortality rates from heart disease, cancer, stroke, and all causes combined were lowest for individuals who slept seven or eight hours per night. Sleeping both less or more than this optimal level increased the risk of death. Men sleeping six or fewer hours, or nine or more hours, per night were 1.7 times more likely to die early than men who slept seven or eight hours per night. Women in the same categories were 1.6 times more likely to die prematurely.   Poor Brain Health   Since sleep clears away neurotoxic waste that accumulates in the central nervous system when we're awake, being sleep deprived decreases your brain's performance, slowing your reaction time and impairing your reasoning skills and memory. It can even make you less creative. Insufficient sleep can also lead to mental health concerns like depression and anxiety, social withdrawal, and increased stress.   Natural Remedies for Sleep Deprivation   Getting proper sleep is key to experiencing improved health, increased energy and vitality, and a better mood. If you are having trouble getting adequate sleep, try these natural remedies.   Valerian   Valerian is one of the most time-honored herbal sleep remedies in the world. Though it has a peculiar odor, that pungency comes from the volatile oils and other compounds that lead to its sleep-inducing effects. Among women with sleeping concerns related to menopause, one in three got better sleep after drinking valerian tea. But it is a trusted remedy for people of all ages.    Melatonin   Melatonin is a hormone your body releases when light is absent, but you can take it supplementally. Melatonin helps regulate your body's natural sleep-wake cycle, promoting sleep. Melatonin supplements decreased the time it took children with insomnia to fall asleep by more than 15 minutes.  Be careful of taking melatonin long term, however. Extended use may worsen insomnia, rather than help it.   Passionflower Tea   When people drink a cup of passionflower tea every night reported better sleep quality after a week. It appears to boost levels of GABA (gamma-aminobutyric acid) in the brain, which has a calming effect on the mind.   Tart Cherry Juice   Tart cherry juice might also be an effective sleep aid. In a study, a small group of insomniacs increased their sleep time by 84 minutes by drinking the juice for two weeks. The reason is that tart cherries are naturally rich in melatonin.   Exercise   Working out regularly is not only relaxing, but it can also promote longer sleep. When older adults with insomnia 150 minutes a week, it reduced their insomnia symptoms after six months.   Relaxation & Meditation   Many types of mind-body techniques can improve your sleep patterns. For instance, when people engaged in a practice known as mindfulness-based stress reduction, which includes yoga, meditation, relaxation techniques, and sleep education, they got an average of 43 minutes extra minutes of sleep a night compared with those who just kept a sleep diary.   Magnesium   Known as the relaxation mineral, magnesium can help you get a good night’s sleep. Whether you suffer from insomnia or want to get deeper sleep, try taking magnesium supplements before bed. When older adults with insomnia took 500 mg per night for eight weeks, it significantly increased their sleep time and sleep efficiency. Not only that, magnesium increased the body’s production of melatonin and decreased cortisol — the stress hormone — naturally.   Good Sleep Hygiene   Behavioral changes, such as establishing a regular morning rise time, going to bed when sleepy, getting out of bed when you're unable to fall asleep, and avoiding excessive daytime napping, are important elements of achieving excellent sleep health, according to the National Institute of Neurological Disorders and Stroke (NINDS). The NINDS also suggests avoiding caffeine late in the day and alcoholic beverages at night and creating a relaxing bedtime ritual, such as reading or a taking a warm bath. Creating a restful sleeping environment may also help you get more. The National Sleep Foundation suggests making the bedroom cool, dark and quiet. Consider infusing it with a relaxing scent like lavender. Experts also recommend only using the bedroom for sleep or sex.   Points to Remember   Sleep deprivation is extremely common in the U.S. and around the world but has profound consequences on your health and wellbeing. More than just making you feel lousy, insufficient shut-eye can also harm your physical and mental health. Experts recommend adults get seven to nine hours per night, and children nine and a half. After 24 hours of sleep deprivation, you may experience mood swings, irritability, aggression, and a decrease in working memory and attention span. Only 10 percent of Americans prioritize getting a good night sleep despite its importance. However, there are plenty of proven strategies that can assist you if you can't sleep. Exercise, relaxation techniques, behavioral changes, and certain supplements can all help you get the sleep you need to thrive.  

If you’ve landed here, you probably already know the vital role that vitamin K plays in the body including supporting blood clotting, bone strength, and heart health. Vitamin Code Raw K-Complex is whole food nutrition, specifically formulated to deliver 230mcg of whole food K-Complex, featuring vitamin K2 as MK-7, along with vitamins K1 and K2 as MK-4. Fat-soluble vitamin K is delivered in a whole food base of cold-pressed omega-rich flaxseed oil, which works as a lipid delivery system to promote absorption. The 23 fruits and vegetables plus 75 alkalizing trace minerals add supporting antioxidants, vitamins, and nutrient cofactors. Vitamin Code Raw K-Complex capsules are Non-GMO Project Verified, Certified Vegan, and Star K Kosher Certified.  What’s Inside:  120mcg vitamin K1  100mcg vitamin K2 as MK-7  10mcg vitamin K2 as MK-4  23 powdered fruits & veggies  75 alkalizing trace minerals  300mg cold-pressed flax seed oil The Vitamin Code Difference Vitamin Code supplements are delivered in a whole food base of fruits and vegetables. These supplements are raw, which not only means that they are produced without high heat, but also means that these nutrients come with their natural cofactors, along with live probiotics and enzymes, just like raw foods! It also means that Vitamin Code raw powders are delivered in capsules without any binders, fillers, artificial flavors, sweeteners, or additives—everything you want and nothing you don’t want. Lipid Delivery System 300mg cold-pressed omega-rich flaxseed oil works as a lipid delivery system of K vitamins to promote absorption Raw No high heat, retaining natural cofactors, just like raw foods  Raw Fruit & Vegetable Blend Over 20 organically grown fruits and vegetables provide antioxidants, vitamins, and nutrient co-factors