Science Nutrition Lab

8 Signs of Iodine Deficiency

Posted on August 17, 2022August 1, 2022 by admin

Iodine deficiency is rare in industrialized nations. However, it’s becoming more common as people adopt unique dietary habits.

Vegans and vegetarians, for example, have an increased risk of iodine deficiency, as do pregnant women and people who don’t use iodized salt.

Iodine deficiency impairs your thyroid gland, which could lead to hormone issues, growth problems, cell damage, and a slow metabolism, among other noticeable symptoms.

Keep reading to discover the top 8 most common signs and symptoms of iodine deficiency and hypothyroidism.

Fatigue, Weakness, & Tiredness

Fatigue and weakness are two of the most common symptoms of iodine deficiency. They’re also two of the easiest symptoms to notice.

In one study, researchers found 4 out of 5 people with low thyroid hormone levels (thyroid hormones contain iodine) tended to feel sluggish and weak. In another study involving 2,456 people, researchers found the most common symptom across all patients were tiredness and weakness.

There’s a specific reason why iodine deficiency and thyroid problems are linked to energy issues: your body needs thyroid hormones to produce energy. Lower levels of thyroid hormones cause your energy to fall, making you feel tired and weak.

Unexpected Weight Gain

Some people with thyroid issues develop unexpected weight gain.

You might not have changed your diet and exercise habits, yet you’re gaining weight.

The reason? Iodine deficiency and thyroid problems slow your metabolism. Your metabolism dictates the rate at which your burn calories.

If you have started to gain weight, or if your diet and exercise routines seem to have little impact on weight management, then thyroid issues may be to blame.

Swelling in the Neck

One of the first noticeable signs of a thyroid problem is swelling in the neck, or a goiter.

A goiter is an inflamed thyroid gland. Sometimes, the goiter is so large that it becomes difficult to breathe and swallow.

You can develop goiters for several reasons – including low iodine and other issues. Talk to a doctor to determine what’s causing the swelling in your neck.

Hair Loss

Iodine deficiency is liked to hair loss. The iodine in your thyroid hormones helps to control the growth of hair follicles.

As thyroid hormone levels drop, your hair follicles stop regenerating. Over time, this leads to hair loss.

According to one study on 700 people, 30% of those with low thyroid issues developed hair loss.

There’s some debate over the connection between low iodine levels and hair loss. Although some studies have found a connection between the two conditions, others suggest the connection is linked to genetic reasons – not iodine deficiency or thyroid issues. Nevertheless, if you notice hair loss combined with other symptoms on this list, then it could be a thyroid / iodine issue.

Dry, Flaky Skin

Approximately 4 out of 5 people with hypothyroidism (caused by low iodine levels) have dry, flaky skin.

Your thyroid hormones are rich with iodine that helps your skin cells regenerate. If you have low thyroid hormone levels, your skin cells don’t regenerate as often as they should, leading to dry and flaky skin.

Iodine deficiency could also impact your ability to sweat normally. If you have low iodine and thyroid hormone levels, for example, then you tend to sweat less than people with normal thyroid hormone levels. This can lead to more dry, flaky skin issues.

Feeling Cold

Do you regularly feel cold when everyone else is a comfortable temperature? Do you frequently put on coats or extra layers? If so, you could have an iodine deficiency.

One study found 80% of people with hypothyroidism were more sensitive to colder temperatures.

Other studies have linked this issue to metabolism speed. Iodine deficiency causes your metabolism to slow down. A slower metabolism generates less heat than a faster metabolism, causing you to feel colder than usual.

Some studies have even connected thyroid hormone activity to brown fat. Brown fat is a special type of fat linked to heat generation. If you have low thyroid hormone levels, then your brown fat may be less active, leading to chronic coldness.

Slow Heart Rate or Changes in Heart Rate

Iodine impacts your heart rate. If you have low levels of iodine, then your heart could beat more slowly than normal.

Meanwhile, people with too much iodine could have a faster heartbeat than normal.

People with severe iodine deficiency tend to have very slow heart rates, which can lead to other noticeable symptoms of hypothyroidism – like mental fog, weakness, fatigue, and dizziness. Some people even faint because of their slow heart rate.

Mental Fog, Memory Issues, or Learning Problems

“Mental fog” is a symptom of hundreds of conditions. However, many people with iodine deficiency and hypothyroidism develop noticeable cognitive issues.

Studies show iodine deficiency can affect your ability to learn and remember. In this study, for example, researchers asked 1,000 adults to complete learning and memory tests. Researchers found adults who performed well on those tests had higher thyroid hormone levels than people with lower thyroid hormone levels.

Final Word: Take a Science Nutrition Lab Blood Test to Spot Changes in Your Blood Before Symptoms Appear

Your blood changes before symptoms appear.

A Science Nutrition Lab blood test can spot these changes, then determine if you are deficient in certain vitamins and minerals.

Take a Science Nutrition Lab blood test today to get answers to your health questions.

5 Things You Need to Know About Iron Deficiency

Posted on August 13, 2022August 1, 2022 by admin

Iron deficiency anemia is one of the most common mineral deficiencies in the world.

Fortunately, iron deficiency anemia is easy to spot, easy to test, and easy to target with various treatments.

Today, we’re explaining 5 things you need to know about iron deficiency anemia, including signs, symptoms, and causes of iron deficiency.

1) Symptoms of Iron Deficiency

People with iron deficiency anemia may have a range of minor to moderate symptoms.

Common symptoms of iron deficiency anemia include:

Fatigue
Cold hands, feet, fingers, and toes
Pale skin
Dizziness or lightheadedness
Mental fog

If you have a more serious case of iron deficiency anemia, then you may experience similar symptoms to general anemia, including excessive tiredness, shortness of breath, and chest pain.

Some people have no symptoms of iron deficiency anemia whatsoever. They feel fine, yet blood tests show they have chronically low levels of iron.

2) Causes of Iron Deficiency

The most common causes of iron deficiency anemia include blood loss and problems absorbing iron.

If you have a condition that causes excessive bleeding, for example, then you may have a higher risk of iron deficiency anemia.

The most common causes of iron deficiency anemia include:

Bleeding in your gastrointestinal tract (which can be caused by inflammatory bowel disease, colon cancer, celiac disease, ulcers, or intense athletic activity)
Heavy menstrual periods
Kidney disease (if you have kidney disease, then your body doesn’t make enough erythropoietin, a crucial compound in red blood cells)
Traumatic injuries or surgeries
Frequent use of NSAIDs (like ibuprofen) that could cause bleeding in your GI tract
Rare genetic conditions that make it hard to stop bleeding
Other conditions that block the absorption of iron

As we’ll explain below, some people also have iron deficiency because their bodies can’t absorb enough iron.

3) Why Iron Supplements May Not Be Enough: You May Have Trouble Absorbing Iron

Many people think they can solve iron deficiency anemia simply by taking an iron supplement or multivitamin. That’s not true.

In fact, many people with iron deficiency anemia get more than enough iron in their diet – yet they struggle to absorb iron for various reasons.

Some of the reasons you may have trouble absorbing iron include:

Rare genetic conditions that block your intestines from absorbing iron
Other genetic conditions that make it difficult to stop bleeding
Intestinal and digestive conditions like celiac disease, Crohn’s disease, or ulcerative colitis
Weight loss surgery
Other surgeries on your stomach and intestines
Internal bleeding that must be fixed with surgery

Some intense athletes also struggle to absorb iron. Endurance sports, for example, can cause athletes to lose iron through their digestive tract and via the breakdown of red blood cells.

4) Treatment for Iron Deficiency

A medical professional can build a custom treatment plan for your iron deficiency anemia.

By addressing the cause of blood loss or the issues with iron absorption, you may be able to prevent iron deficiency anemia by targeting the root of the condition.

Common ways to prevent iron deficiency anemia include:

Get more sources of iron in your diet, including beans, dried fruit, eggs, salmon, tofu, dark green leafy vegetables, or bread and grains fortified with iron
Eat vitamin-C rich foods, including fruits and vegetables, that help your body absorb iron
Take iron supplements
Take intravenous iron (it may only take a few sessions to address low iron levels)
Take medicine to promote red blood cell production (like erythropoiesis stimulating agents for kidney disease)
Get a blood transfusion

Obviously, these treatments range from basic at-home solutions to more medically-advanced treatments. By talking to a doctor, you can determine the right treatment for your iron deficiency.

5) When to See a Doctor

Doctors diagnose iron deficiency anemia using a blood test.

A blood test checks your complete blood count (CBC), hemoglobin, blood iron, and ferritin levels.

Doctors can also determine the root cause of your iron deficiency – like surgery or a genetic condition.

If you are concerned about your health and wellness, visit a doctor to determine if your symptoms are linked to iron deficiency.

Final Word: Take a Science Nutrition Lab Blood Test to Spot Iron Deficiency Before Symptoms Appear

A Science Nutrition Lab at-home blood test checks iron levels in a different way than a traditional blood test:

You take a blood test at any local clinic in your area
Results are shipped to our lab
Results are compared to an optimal range based on your age and demographic data (not a random sample of people who recently used the lab, as is the case with ordinary blood tests)
Jason Jumper reviews your results and determines the best way to target iron deficiency and other conditions, including supplements to take and lifestyle changes to implement

With a few simple steps, you can identify iron deficiency in your blood long before major symptoms appear.

Top 7 Best Supplements for Mental Fog

Posted on July 11, 2022July 7, 2022 by admin

Do you feel fuzzy, tired, or just “off”? It could be mental fog.

Millions of people deal with mental fog every day.

Fortunately, the right supplements can help. Some supplements support cognition and mental wellness. Others energize the brain, boost focus, or even enhance memory formation.

Keep reading to discover the top 7 best supplements for targeting mental fog and supporting your brain.

Caffeine, Coffee, and Green Tea

Caffeine, when used in moderation, is one of the best ingredients for mental fog. In fact, some see caffeine as the world’s most popular nootropic (brain boosting) ingredient.

Caffeine is a stimulant that interacts with pathways in your brain involved with focus, memory formation, and attention.

Drink a cup of green tea daily. Green tea contains ingredients like L-theanine that nullify the negative side effects of caffeine. L-theanine may also have its own brain boosting properties.

Coffee and tea are also rich with antioxidants to support your brain. Antioxidants neutralize free radicals in your brain, which could help clear up brain fog.

The combination of antioxidants, L-theanine, and caffeine could be a winning combination against your brain fog.

Of course, many people struggle with brain fog even with caffeine. For many people, a cup of coffee (or even a pot of coffee) has little impact on brain fog. In fact, some people experience worse brain fog with caffeine.

Antioxidant-Rich Fruits and Vegetables

We mentioned antioxidants above. However, antioxidant-rich fruits and vegetables could provide further defense against brain fog.

Fruits and vegetables are rich with natural antioxidants like anthocyanins that neutralize free radicals in your brain, helping with brain fog and mental wellness.

Vitamin C Supplements

Fruits and vegetables are also rich with vitamin C, one of nature’s best antioxidants. Vitamin C is known for its effects on immunity but it can also impact brain health.

In one 2019 study, researchers found people with higher levels of vitamin C in their blood tended to score better on memory, attention, response time, and concentration tests than people with low levels of vitamin C.

One of the best ways to raise vitamin C levels in the bloodstream is to eat more fruits and vegetables. Alternatively, you can take a multivitamin or a vitamin C supplement.

B Complex Supplements

Low B-vitamin levels are among the most common causes of mental fog.

B-complex vitamins are crucial for physical and cognitive energy. If you have chronically low energy levels, then you may not be getting enough B vitamins in your diet.

Some of the most common symptoms of B vitamin deficiency are also common symptoms of mental fog, including:

Memory issues
Difficulty concentrating
Lack of focus or poor cognition

Consider taking a vitamin B12 supplement to help with brain fog. In one study, researchers found a vitamin B12 supplement enhanced cognition in 84% of participants and improved memory and attention in 78% participants. The study involved 202 people with cognitive issues, mental fog, and low B-vitamin levels.

Vitamin D Supplements (or Sunshine)

Have you been outside in the sun lately? If not, you could be at a higher risk of experiencing mental fog.

Your body starts to produce vitamin D when sunlight touches your skin. Approximately 10 to 20 minutes of sunlight exposure is enough to get your recommended dietary allowance (RDA) of vitamin D.

However, due to climate, latitude, and seasons, you may be unable to get your daily recommended sunlight exposure. In this situation, you may want to take a vitamin D supplement. A vitamin D supplement can deliver an equivalent dose of vitamin D to support cognition and overall health and wellness.

Multiple studies have linked vitamin D to cognition and mental fog. In this 2020 study, for example, researchers connected vitamin D deficiency to depression. Other studies have linked vitamin D to mental fog and other cognitive issues.

Omega-3 Fatty Acid Supplements

Omega-3 fatty acids are well-recognized for their effects on brain health. Many experts recommend getting omega-3 fatty acids daily for brain health and cognition.

In one study, researchers took a group of 176 people with low levels of omega-3 fatty acids. These people took 1.16 grams of the omega-3 fatty acid DHA for six months. After six months, researchers observed significant improvements to episodic and working memory compared to a group that took a placebo.

Adding omega-3 fatty acids to your diet is easy: eat more fatty fish. Or, buy a fish oil or krill oil supplement. Omega-3 fatty acids are crucial for memory, cognition, and overall brain health.

Magnesium Supplements

If you don’t get enough magnesium in your diet, then you could experience mental fog.

Some of the symptoms of low magnesium include:

Brain fog
Difficulty concentrating
Worse responses to stress

The most common food sources of magnesium include green and leafy vegetables like spinach along with legumes, nuts, seeds, and whole grains.

Magnesium supplementation could be more important as you get older. In this study, researchers found a group of 2,466 adults over 60 performed better on cognitive function tests (including attention and memory tests) and had lower risk of cognitive impairment when they had higher magnesium levels compared to those with lower magnesium levels.

Other studies have connected magnesium to focus, attention, depression, and anxiety, among other cognitive conditions.

You can add more magnesium to your diet. Or, you can take a magnesium supplement.

Final Word

You don’t need to suffer with brain fog.

There are science-backed ways to target and relieve brain fog. The supplements listed above can support your body’s natural defense against brain fog, helping you support memory, cognition, focus, and more.

Take a Science Nutrition Lab at-home blood test today to discover your nutritional deficiencies – and discover the root cause of your brain fog.

Tag: mental health