Omega-3 fatty acids are essential polyunsaturated fats that play crucial roles in human health and well-being. The main types of omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in fatty fish such as salmon, mackerel, and sardines, as well as in algae. ALA (alpha-linolenic acid), another type of omega-3, is found in plant sources like flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids are renowned for their anti-inflammatory properties and are essential for proper brain function, heart health, and overall inflammation regulation. Their mechanisms of action include reducing inflammation in the body, supporting healthy brain development and function, lowering triglyceride levels, and potentially reducing the risk of heart disease.

Applications: Cardiovascular health promotion, Brain function enhancement, Inflammation reduction

Dosage: 500-2000mg

Recommended Source: Omega-3

Overconsumption: Increased risk of bleeding, Suppressed immune function in high doses

Contraindications: n/a

Fibre a type of carbohydrate found in plant-based foods, comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, found in oats, beans, and fruits, while insoluble fiber adds bulk to stool and helps with bowel movements, present in wheat bran and vegetables. Both types contribute to digestive health by promoting regularity and preventing constipation. Beyond digestion, fiber plays a crucial role in broader health by stabilizing blood sugar levels, lowering cholesterol, and promoting a healthy weight. Studies suggest that a high-fiber diet may also contribute to longevity by reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. However, many people struggle to meet their daily fiber needs through diet alone, leading to the popularity of fiber supplementation. Supplements like psyllium husk, methylcellulose, and glucomannan offer convenient ways to increase fiber intake and support overall well-being.

Applications: Digestive health, Weight management, Blood sugar control, Cholesterol reduction, Longevity support

Dosage: 2-3g, 1-3x/day

Recommended Source: Fibre

Overconsumption: Digestive discomfort, Bloating, Constipation

Contraindications: Acute gastrointestinal issues, Dehydration

Grapefruit seed extract (GSE) is derived from the seeds and pulp of grapefruit. Its mechanism of action involves its antimicrobial properties, attributed to compounds like flavonoids and polyphenols, which exhibit broad-spectrum activity against bacteria, viruses, fungi, and parasites. GSE is often used as a natural remedy to support immune function and promote overall health. It is also considered to have potential vascular benefits due to its antioxidant properties and ability to support cardiovascular health. Antioxidants in grapefruit seed extract may help reduce oxidative stress and inflammation, which are factors implicated in cardiovascular disease. Additionally, some studies suggest that grapefruit seed extract may help improve blood circulation and reduce cholesterol levels, which could contribute to overall vascular health. However, more research is needed to fully understand the extent of its vascular benefits and to determine optimal dosages for specific conditions.

Applications: Cardiovascular support, Digestive issues

Dosage: 200-1000mg

Recommended Source: Grapefruit seed extract

Overconsumption: Gastrointestinal discomfort

Contraindications: Allergic reactions, Medication interactions