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Vitamin D and Immune Health
What is vitamin D? Vitamin D is a fat-soluble vitamin that plays a key role in many bodily processes, especially those related to bone strength and immune function. Unlike most vitamins, your body can actually make its own vitamin D — but only when your skin is exposed to direct sunlight. Specifically, ultraviolet B (UVB) rays trigger a reaction in the skin that produces a precursor to vitamin D, which is then converted by the liver and kidneys into its active form. Beyond sunlight, vitamin D is found in a limited number of foods. Fatty fish like salmon, sardines, and mackerel are among the richest natural sources. Smaller amounts occur in egg yolks and beef liver, and many everyday products — such as milk, orange juice, and breakfast cereals — are fortified with added vitamin D. Because few foods naturally contain much vitamin D, and because modern lifestyles often limit sun exposure (due to indoor living, sunscreen use, and geographic location), vitamin D deficiency is surprisingly common, even in generally healthy individuals. For this reason, many people turn to supplements to maintain healthy levels year-round. There are two main forms of supplemental vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is typically derived from plant sources like mushrooms exposed to UV light, while D3 usually comes from animal-based sources such as lanolin (from sheep’s wool) or fish oil. There is one vegan source of vitamin D3: lichen, which is an organism comprised of algae or cyanobacteria combined with fungi. Both D2 and D3 can raise vitamin D levels in the blood, but D3 is generally more effective and better absorbed by the body. Absorption also depends on dietary fat, since vitamin D is fat-soluble — meaning it’s best taken with a meal that includes some healthy fat to help your body use it efficiently. However, vitamin D can be made to be water soluble, which greatly increases its bioavailability. How does vitamin D affect the immune system? Vitamin D plays a central role in helping the immune system function efficiently and stay balanced. Rather than simply “boosting” immune activity, it acts more like a modulator — supporting the body’s ability to defend against harmful invaders while also preventing the immune system from becoming overactive. This balancing act is crucial for staying healthy, as both underactive and overactive immune responses can lead to problems. Immune cells throughout the body — including in the skin, lungs, and gut — have receptors for vitamin D, meaning they can respond directly to its presence. In the innate immune system — the body’s first line of defense — vitamin D enhances the ability to recognize and respond to threats quickly. It helps activate important immune cells which are responsible for detecting pathogens and signaling other immune responses. Vitamin D also promotes the production of antimicrobial molecules which act like natural antibiotics and can directly destroy bacteria, viruses, and fungi. These rapid-response mechanisms are essential for containing infections early, before they spread. In the adaptive immune system — which provides more targeted, long-term protection — vitamin D helps fine-tune how immune cells behave. It influences T cells which help keep the immune system in check and prevent excessive inflammation. It also affects B cells, which are responsible for producing antibodies, by reducing unnecessary activation and promoting immune tolerance. In this way, vitamin D supports a balanced immune response — strong enough to protect, but not so aggressive that it turns against the body’s own tissues. Is there evidence that vitamin D promotes effective immune function? Yes, a growing body of research supports the role of vitamin D in promoting effective immune function in a wide range of immune-related outcomes, including: Infections: Some studies have shown an association between low levels of vitamin D and increased susceptibility to colds, flu, and viral illnesses as well as reduced infections with vitamin D supplementation. For example, a randomized controlled trial of vitamin D supplementation by frontline healthcare workers in Mexico found that participants receiving 4000IU/day of vitamin D had a lower rate of infection with SARS-CoV2 compared to those receiving a placebo. Similarly, another randomized controlled trial found that vitamin D supplementation by children aged 2 to 5 years with 2000IU/day reduced infection with influenza (but not enterovirus). Autoimmune diseases: Because of its role in regulating immune function, vitamin D has garnered attention for its potential role in influencing autoimmune diseases. The VITAL study, a large-scale randomized trial, found that participants taking 2,000 IU of vitamin D daily (combined with omega-3 fatty acids) for five years experienced a 22% reduction in the incidence of autoimmune diseases, including rheumatoid arthritis and psoriasis, compared to those receiving a placebo. Similarly, a comprehensive review highlighted that numerous studies have found correlations between low vitamin D levels and both the onset and progression of MS. Additionally, a scoping review focusing on MRI findings in MS patients reported that higher vitamin D levels were associated with fewer new active lesions and reduced lesion volume, suggesting a potential protective effect. Cancer: Emerging research suggests that vitamin D may play a significant role in cancer prevention and management. A comprehensive umbrella review of 71 systematic reviews found that vitamin D₃ supplementation was associated with a 10% reduction in total cancer mortality (odds ratio , 0.9; 95% CI, 0.87-0.92; P < 0.01). Additionally, an analysis indicated that achieving higher serum 25-hydroxyvitamin D concentrations could potentially reduce cancer incidence rates by approximately 70%. These findings underscore the potential of vitamin D in reducing both the occurrence and mortality of various cancers. Inflammatory responses: Vitamin D also appears to help regulate inflammation in the body, acting almost like a natural “dimmer switch” for the immune system. Several studies have found that vitamin D can reduce the production of pro-inflammatory molecules — the kinds that are often elevated in chronic diseases — while increasing anti-inflammatory compounds. This balancing effect may help explain why low vitamin D levels are often linked with higher levels of systemic inflammation. For example, a study found that people with lower vitamin D levels had significantly higher levels of C-reactive protein (CRP), a common marker of inflammation in the blood. While more research is needed, these findings suggest vitamin D may support overall immune balance, not just in response to illness but also in maintaining a healthy baseline state. How much vitamin D is needed for optimal immune function? While it’s clear that vitamin D plays an important role in immune regulation, there is no universally agreed-upon amount that guarantees optimal immune function. Research continues to evolve, and current recommendations vary widely depending on the source. Most guidelines were designed with bone health in mind and may not reflect what’s truly needed for immune support or chronic disease prevention. Blood Levels (25-hydroxyvitamin D) Vitamin D status is measured by a blood test that checks for 25-hydroxyvitamin D , the circulating form of the vitamin. Deficiency is typically defined as anything below 20 ng/mL (50 nmol/L), but for immune function, many researchers argue that this threshold is far too low. Levels of at least 30 ng/mL (75 nmol/L)are often cited as a baseline, but some of the strongest evidence — including large trials like the VITAL study — suggests that 40–60 ng/mL (100–150 nmol/L) may offer the most benefit for immune system balance and resilience. Raising blood levels into this optimal range can be surprisingly difficult with low doses. Many people — especially those with darker skin, higher body weight, or limited sun exposure — require higher intakes for levels of blood vitamin D to increase. Daily Intake (From Diet and Supplements) Although official government recommendations suggest 600–800 IU per day for adults, this level is primarily intended to prevent bone disease, not to support optimal immune function. A growing number of clinicians and researchers now advocate for daily intakes of 2,000–5,000 IU to achieve and maintain optimal blood levels for immune health — especially in people who live in northern latitudes, use sunscreen regularly, or spend most of their time indoors. In fact, research has shown that intakes up to 10,000 IU per day are safe for most people, with no evidence of toxicity at these levels in healthy individuals over extended periods. The commonly cited upper limit of 4,000 IU/day was set conservatively and has been challenged by multiple studies that demonstrate a much higher threshold for risk. Ultimately, because vitamin D needs vary based on genetics, lifestyle, and current levels, the most reliable approach is to test blood levels periodically and tailor supplementation accordingly. Why should vitamin D be taken with vitamin K? Many health professionals recommend pairing vitamin D3 with vitamin K2(typically in the MK-7 form) to ensure that calcium metabolism stays properly balanced — especially when supplementing with higher doses of vitamin D. Vitamin D and vitamin K work together to support not just immune health, but also calcium balance and cardiovascular safety. One of vitamin D’s primary roles is to help the body absorb calcium from the diet. But once calcium is in the bloodstream, vitamin K helps direct it to the right places — such as bones and teeth — and away from soft tissues like arteries, where excess calcium could contribute to plaque buildup. What makes Fringe Vitamin D & K Mix the best in the market? Fringe Vitamin D & K Mix, providing 2,500 IU of vitamin D3 per day, aligns well with the evidence-based perspective of doses that support optimal immune function. It also has three unique characteristics that make it a better choice than other Vitamin DK supplements on the market: Water Solubility – Both vitamin D and K are fat-soluble vitamins, which makes their absorption of fat-soluble vitamins complex and results in a lower bioavailability than water-soluble vitamins (bioavailability refers to how much of the ingested nutrient is delivered to body tissues). The bioavailability of fat-soluble vitamins can be increased significantly through a safe and simple conversion process that makes them water-soluble and able to readily be absorbed through the walls of the small intestine. Research has demonstrated that water-soluble vitamin D is about twice as bioavailable as fat-soluble vitamin D. Vegan D3 – Research has clearly demonstrated that vitamin D3 is superior to vitamin D2 at raising blood levels of 25-hydroxyvitamin D. The vast majority of vitamin D3 supplements source the vitamin from sheep’s wool, which produces a waxy substance called lanolin. Because it is animal based, lanolin-derived vitamin D3 is not suitable for vegans. In contrast, Fringe Vitamin D & K Mix uses the only vegan source of vitamin D3, which is lichen. Lichens are living organisms that consist of fungus combined with algae or cyanobacteria. Lichen-derived vitamin D3 is identical to that produced from sheep’s wool, but is non-animal based, making it suitable for everyone. Vitamin MK-7 - Fringe Essentials Vitamin D & K contains vitamin MK-7, the most bioavailable form of vitamin K. It is derived from the fermentation of Nattō, which is plant-based and suitable for vegan diets. Other ingredients The other ingredients in Fringe Vitamin D & K Mix are all natural and non-GMO. They include inulin and myo-inositol (also sometimes called vitamin B8) to help with dosing, medium chain triglyceride (MCT) oil to help with emulsification, and licorice extract for increased bioavailability. All our products are verified by independent third-party lab testing to ensure that they are free from molds, pesticides, mycotoxins, and heavy metals. We also leave out all the stuff you don’t want like artificial sweeteners, additives, gums, and ‘natural flavors’. Conclusion Vitamin D plays a vital role in helping the immune system function effectively and stay in balance. While there’s still some debate about the exact levels needed for optimal immune function, a growing body of evidence suggests that many people benefit from higher blood levels and daily intakes than current guidelines recommend. Maintaining healthy vitamin D levels is one of the simplest and most impactful steps you can take to support long-term immune resilience, and Fringe Vitamin D & K Mix is an ideal supplement to help you achieve this goal.
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Magnesium & Cardiovascular Disease
Cardiovascular disease remains a leading cause of death worldwide, accounting for millions of deaths annually. Heart disease is especially prevalent in the US, where one person dies from the condition every 33 seconds. While many factors contribute to the development of cardiovascular disease, including genetics, lifestyle, and environmental influences, one critical yet often overlooked nutrient is magnesium. Shop Fringe Magnesium Magnesium & heart heath Sometimes referred to as the “forgotten electrolyte”, magnesium is a mineral that plays a critical role in maintaining cardiovascular health. Despite its importance in human physiology, magnesium deficiency is widespread, driven by dietary habits and environmental factors. It’s also very difficult to diagnose, since levels of magnesium in blood serum tend to stay within a normal range even when levels in tissues are low. In this article, we’ll explore the relationship between magnesium and cardiovascular disease, delving into the evidence, mechanisms, and practical recommendations for supplementation. What is magnesium? Magnesium is an essential mineral and electrolyte involved in over 800 enzymatic reactions in the human body. It plays a crucial role in energy production, DNA and RNA synthesis, protein synthesis, and the regulation of muscle and nerve function. Approximately 60% of the body’s magnesium is stored in bones, while the rest is distributed across muscles, soft tissues, and blood. Magnesium deficiency and inadequate intake have become increasingly prevalent, particularly in developed countries, due to both dietary habits and agricultural practices. The modern Western diet, often high in processed foods and low in magnesium-rich items like leafy greens, nuts, seeds, and whole grains, frequently fails to meet recommended magnesium levels. This dietary pattern contributes to suboptimal magnesium status in the population. Compounding this issue is the progressive depletion of magnesium in agricultural soils, a consequence of modern farming techniques such as monocropping and the extensive use of synthetic fertilizers that do not replenish essential minerals. This soil degradation leads to reduced magnesium content in crops, further diminishing dietary magnesium intake. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. In epidemiological research, magnesium intakes below 200–250 mg/day are frequently associated with increased risks of cardiovascular disease. These levels are significantly below the Recommended Dietary Allowance (RDA) of 400–420 mg/day for men and 310–320 mg/day for women, highlighting the importance of adequate magnesium intake for cardiovascular health. Moreover, it has been suggested that the RDA’S for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day. What is Cardiovascular Disease? Cardiovascular disease refers to a group of disorders affecting the heart and blood vessels. + These conditions include: Coronary artery disease: Narrowing or blockage of coronary arteries, often leading to angina or heart attacks. Stroke: A disruption of blood flow to the brain, caused by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). Hypertension: Chronic high blood pressure, a major risk factor for cardiovascular disease. Heart failure: The inability of the heart to pump blood effectively. Arrhythmias: Irregular heart rhythms that can lead to complications like stroke or cardiac arrest. Peripheral artery disease: Narrowing of blood vessels in the limbs, leading to pain and poor circulation. What is the Evidence? Magnesium's Importance for Cardiovascular Disease: Numerous clinical trials and epidemiological studies have investigated the link between magnesium and cardiovascular health. Here is a list of positive cardiovascular related outcomes that have been observed in scientific research: + Positive cardiovascular related outcomes: Blood Pressure Regulation: In clinical research, supplementation of 300–400 mg/day of magnesium significantly lowered systolic (2–4 mmHg) and diastolic (1–3 mmHg) blood pressure, particularly in individuals with hypertension. Improved Endothelial Function: In a study of patients with coronary artery disease, magnesium supplementation of 365mg/day for 6 months improved endothelial function and reduced cardiovascular risk. Improved Lipid Profiles: Research suggests that magnesium supplementation may reduce LDL cholesterol and triglycerides while increasing HDL cholesterol, which may lower atherosclerosis risk. Reduced Risk of Type 2 Diabetes: Epidemiological studies show that higher magnesium intake is associated with a lower risk of developing Type 2 diabetes. And in patients with established Type 2 diabetes, supplementation with 250mg magnesium/day for three months reduced insulin resistance and improved glycemic control. Reduced Cardiovascular Mortality: Research has shown that people who consume higher amounts of dietary magnesium have a 34% lower risk of cardiovascular mortality than low magnesium consumers. Reduced Risk of Stroke: In an analysis of studies looking at the relationship between magnesium intake and stroke, higher daily magnesium intake was linked to a reduced risk of stroke, especially in women. Mechanisms Underlying the Cardiovascular Benefits of Magnesium Since magnesium is involved in so many of the body’s physiological processes, it’s not surprising that it plays a role in several outcomes related to cardiovascular health. Here’s an overview of some of its most impactful mechanisms: + Most impactful mechanisms: Vascular Smooth Muscle Relaxation: Magnesium may promote relaxation of the muscles that line blood vessels. It also may enhance the production of nitric oxide, which helps blood vessels to dilate and reduces blood pressure. Ion Channel Stabilization: Magnesium may stabilize cardiac ion channels, which might reduce the risk of arrhythmias like atrial fibrillation and ventricular tachycardia. Prevention of Vascular Calcification: Magnesium may inhibit mineral deposits in arterial walls, reducing the vascular calcification which occurs in atherosclerosis. Reduction of Oxidative Stress: Magnesium may reduce oxidative stress by lowering the production of reactive oxygen species and supporting mitochondrial function, which might improve blood vessel health. Anti-Inflammatory Effects: Magnesium may reduce levels of molecules that promote inflammation, which might lower the risks of cardiovascular disease, insulin resistance, and diabetes. Glycemic Control and Insulin Sensitivity: Magnesium may enhance insulin signaling and glucose metabolism, which might reduce the risk of insulin resistance and diabetes, which are cardiovascular disease risk factors. Evidence-Based Recommendations for Magnesium Supplementation Based on current scientific evidence, it can be concluded that magnesium supplementation may be a valuable strategy for supporting cardiovascular health. The level of supplementation used in clinical trials of magnesium for cardiovascular health is typically in the range of 200 to 400mg. Since epidemiological studies have shown an increased risk of cardiovascular disease at levels of intake below 200 to 250mg per day, this level of supplementation would bring most people into the recommended daily intake range, leaving room for some extra based on higher body weight. When supplementing with magnesium to support cardiovascular health, it’s important to consider the form of magnesium being used. Elemental magnesium (Mg²⁺) is highly reactive and does not exist in a free, stable form. Instead, it naturally binds to other molecules, forming compounds that allow it to be absorbed and utilized by the body. Each magnesium complex will have unique properties, including differences in bioavailability and side effects (like gastrointestinal upset). Magnesium orotate, a compound consisting of magnesium and orotic acid (orotate), has gained attention for its potential cardiovascular benefits. The orotate component is thought to facilitate magnesium transport into cells, improving bioavailability and delivering additional benefits related to its metabolic and energy-enhancing properties. Research has shown that magnesium orotate may reduce hypertension and heart disease, lower the risk of heart attack, and help manage diabetes. It has also been shown to support gut and mental health, speed exercise recovery, and help with brain function in an animal model of Alzheimer’s Disease. Other forms of magnesium, including magnesium glycinate and magnesium malate, are also preferred due to their better absorption and fewer gastrointestinal side effects compared to forms such as magnesium oxide, magnesium citrate, and magnesium hydroxide. Fringe magnesium mix Fringe Magnesium Mix contains three forms of magnesium, including magnesium glycinate, magnesium malate, and the heart-friendly magnesium orotate. All three forms been shown to be better absorbed into the body, and they’re easily digested, so you don’t have to worry about the gastrointestinal issues associated with some forms of magnesium. The other ingredients in Fringe magnesium powder are all natural and include non-GMO chicory root inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and 90mg of vitamin C for an antioxidant boost. Fringe Magnesium Mix is part of our “Essentials” line – meaning that it we recommend it for use by most people, on most days. Dosage Recommendations for All Ages For adults, we recommend starting with 1 scoop of Fringe magnesium per day, and increase (up to 2 scoops) as needed. It mixes well with water but can be dissolved in any liquid (we love it in smoothies!). Kids can also take Fringe magnesium. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. Do not give magnesium to children under 1 year of age. Magnesium is safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen. Shop Fringe Magnesium
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Light Therapy & Menopause
Menopause Menopause is the natural transition that occurs when a woman stops menstruating, which usually happens between the ages of 40 and 58. The term “transition” refers to a change from one state to another, which is a very apt descriptor for what happens during menopause. Hormonally speaking, menopause marks a shift to an entirely new hormonal milieu, which not surprisingly, can be quite challenging. Hormonal Changes During Menopause The hormonal changes that accompany menopause are dramatic. From perimenopause (the stage leading up to menopause) to post-menopause (the stage following menopause), levels of estrogen and progesterone drop to a fraction of their previous levels. This sharp decline is not linear, instead showing fluctuations that can create a whirlwind of physical and psychological symptoms. Levels of testosterone also decrease during this transition. The effects of menopause The effects of menopause on the brain and body are similarly dramatic. Although these vary widely between individuals, there are many common symptoms, including hot flashes, loss of libido, vaginal dryness, sleep issues, weight gain, dry skin, hair thinning, digestive changes, sexual dysfunction, urinary symptoms (including incontinence) and mood disturbances. Some menopausal symptoms are local, occurring mainly in the pelvic region, while others (such as hot flashes) are felt throughout the body. Similarly, some symptoms are transient while others cause persistent and long-term physical changes. The experience of menopausal symptoms is extremely common. Overall, it is estimated that 75-80% of women suffer from symptoms related to menopause, of which 20-30% are considered severe. Approximately 75% of women worldwide experience hot flashes, while 40-60% suffer from sleep issues. As many as 83% of women report experiencing vaginal dryness, often with associated pain during intercourse. Research has found that 9 in 10 women weren’t educated about menopause, and since talking about these symptoms has long been viewed as “taboo”, women often suffer menopause symptoms in silence, leaving them unable to access tools that might help to alleviate them. Improving access to supportive tools during menopause is a critical public health issue. This includes natural and alternative therapies, as well as novel tools such as light therapy. Light - including red, near infrared, and blue light – may help to alleviate several of the challenging symptoms of menopause, including sleep and mood issues, vaginal dryness and atrophy, hair loss, overactive bladder, sexual dysfunction, cognitive and digestive changes, and skin problems. Read on to learn how light therapy can be used to support women’s health during this important transitional period. Light therapy Before we can explore how light therapy can be used to support women’s health during menopause, we first need to answer the question: what is light therapy? The answer is really quite simple. Light therapy (also known as photobiomodulation) is the application of light with specific wavelengths to the body for the purposes of influencing biology. In theory, light therapy can use any wavelength of light, but the most commonly used are red, near infrared, and blue. The use of red and near infrared light is commonly referred to as “red light therapy”. All three wavelengths of light may be useful in supporting women during menopause, although red and near infrared light have the greatest utility. Research has shown that light therapy has many effects on a cellular level. Briefly, with red and/or near infrared light, the most notable observed effects include an increased production of cellular energy, reduced inflammation, decreased oxidative stress, decreased pain, increased blood flow, enhanced collagen and supportive tissue production, and improved microbiome health (gut and vagina). Blue light is mainly used to destroy pathogenic microorganisms like yeast and bacteria. Light Therapy & Menopause Given that there is such a wide range of menopausal symptoms (note that for simplicity, symptoms related to peri-, meno- and post-menopause are being considered here as “menopausal” symptoms), it is likely that the various physiological effects of light therapy will be more or less relevant for certain ones. For example, some of the changes seen during menopause – such as vaginal atrophy, dryness, and urinary incontinence - are due in part to a decrease in blood flow and loss of connective tissue in the pelvis. While specific research into using light therapy to treat these symptoms is still sparce, researchers have proposed that based on existing scientific evidence, red light therapy may alleviate these symptoms by stimulating the production of collagen and elastin, supporting bladder function, and enhancing blood flow. Many symptoms of menopause are also experienced in other states, and we can look to those conditions for clues regarding how to use light therapy to alleviate the same symptoms during menopause. This includes anxiety and depression, hair loss, sleep disturbances, acne, digestive issues, and infections. While research specific to these symptoms in menopausal women is lacking, there is clear evidence that light therapy (with red, near infrared, and/or blue light) can be helpful in other conditions, and we can extrapolate from there to the menopausal state. Based on the known physiological effects of light therapy, and the evidence of benefits in a range of clinical conditions, we propose that the use of red, near infrared, and/or blue light may help to alleviate several of the most common symptoms experienced by women during this life transition, including: Mood: Mood changes are a common experience during menopause, with many women reporting increases in anxiety and depression. Light therapy (with red and near infrared light) has been shown to reduce depressive symptoms in both humans and animals, likely due to improvements in mitochondrial function, increased brain blood flow, and decreased neuroinflammation. A 2009 clinical trial found a reduction in symptoms of depression and anxiety in as little as a single session. The effects of light therapy on mental health are so compelling that a recent systematic review concluded that it is “strongly recommended” as a treatment for moderate depressive disorder and is “recommended” for the treatment of anxiety disorder. Studies of red light therapy and depression often apply light therapy directly to the skull, while some use an intranasal approach. Cognition: Cognitive changes, such as memory loss, are also commonly experienced by women during menopause. Researchers have shown in a series of controlled clinical studies that near infrared light therapy improves cognition in young and middle-aged healthy adults when applied to the prefrontal cortex of the brain. Cognitive improvements were accompanied by changes in brain function, including increased brain blood flow. In 2019, a meta-analysis of all the research looking at the effects of light therapy (including near infrared light, or near infrared and red light in combination) found that the overall effect on cognition was positive, leading the authors to conclude that light therapy is a “cognitive-enhancing intervention in healthy individuals”. Hair Loss: Menopausal women frequently report hair loss and thinning. The ability of light therapy to induce hair growth was observed in studies conducted more than 50 years ago. Early clinical trials used primarily red light, and the effectiveness of these studies led to the development of several red light therapy devices for hair loss. Subsequent studies have shown that near infrared light also stimulates hair growth, with red and near infrared light improving hair growth in androgenetic alopecia, which is the most common type of hair loss that affects both men and women. Light impacts hair growth through effects on mitochondria, which lead to increases in the length of time the hair follicle spends in the growth phase. Overactive Bladder: Overactive bladder, involving a frequent urge to urinate, is a urinary symptom experienced during menopause. Overactive bladder often results in urinary incontinence. Although research related to light therapy and overactive bladder is limited, one study found that application of red light to the abdomen three times per day for 12 weeks resulted in a reduction of urinary incontinence as compared to a control group, suggesting a potential benefit in this condition. Skin Changes: During menopause, many women report skin changes, including acne, dryness, altered pigmentation and wrinkles. Light therapy has been widely used in spas and dermatology clinics for its effects on skin health, in addition to at-home use. Red and near infrared light is helpful in the treatment of wrinkles, psoriasis, acne, hyperpigmentation, and rosacea, while blue light is helpful in the treatment of acne. Studies show results such as smoother skin; wrinkle reduction and improved skin elasticity; and normalization of skin pigmentation. The effect of red light therapy on wrinkles can be quite dramatic, with one study showing a 30% decrease in eye wrinkle volume. Gut: Gut dysbiosis, involving changes in the gut microbiome, are common around the time of menopause. Estrogen is known to affect the gut microbiome and similarly, some of the microbes in the gut microbiome (called the estrobalome) are able to influence levels of estrogen in the body. Keeping the microbiome healthy during menopause is essential, and light therapy (with red and near infrared light) may provide some support. Animal research has shown that when red or near infrared light was applied to the abdomen of mice, the composition of the microbiome shifted to include more of a bacterial strain that is associated with better health. In humans, red and near infrared light applied to the abdomen of Parkinson’s disease patients modulated the composition of the gut microbiome, with a shift towards more “healthy” bacteria, and in a case report of a patient with breast cancer, application of near infrared light to the abdomen was associated with increased diversity of gut microbes, which is considered to be a healthy change Vaginal Dysbiosis: Similar to the gut, the vagina has a microbiome, and menopause can cause dysbiosis in this region as well. Hormone-induced dysbiosis can increase the vaginal pH and change the composition of the microbes, which is associated with bladder dysfunction and bladder pain syndrome. Light therapy, particularly with red and near infrared light, is proposed as being a positive modulator of the vaginal microbiome. There are several proposed mechanisms, including modulation of nitric oxide. Nitric oxide is important for the lactobacillus species that dominate in the vagina that are known to decrease during menopause. Sleep: As already mentioned, sleep disturbances are experienced by 40-60% of menopausal women. Light is a primary regulator of the body’s circadian rhythm, so it is not surprising that light therapy has effects on sleep. Application of red and near infrared light during wakefulness improves sleep quality in people with cognitive decline, Guillain-Barré Syndrome, fibromyalgia and stroke. When red light therapy is applied during sleep, there is an increased clearance of waste products from the brain and improved flow of cerebrospinal fluid, which are required for optimal brain health. Blue light triggers wakefulness, suppressing melatonin, so direct exposure of the eyes to blue light should be limited to daytime hours. Vaginal Infections: Vaginal infections with yeast and bacteria are more common during menopause due to the changes in estrogen, vaginal pH, and vaginal dryness that occur. In addition to their positive effects on the microbes in the gut and vagina, red and near infrared light have also been shown to have effects on pathogenic (harmful) microorganisms in the female pelvis. Red light has been shown to be helpful in treating vaginal candida, as has blue light. Specifically, blue light at 415nm (the same wavelength as in the Fringe Pelvic Wand) had the most potent anti-candida effects. Blue light has also been shown to be helpful in the treatment of vulvovaginitis. Vaginal Atrophy: Vaginal Atrophy, Dryness & Sexual Dysfunction: The loss of estrogen during menopause causes many changes to the integrity of tissues in the vagina. This results in tissue atrophy and dryness, which can cause great discomfort, especially during sex. The main structural connective tissues are collagen and elastin, which provide strength and flexibility to the vagina. These changes occur for a variety of reasons, including a decrease in blood flow which results from the loss of estrogen. Application of red and near infrared light is known to increase blood flow by increasing levels of nitric oxide. It has also been shown to increase the synthesis of collagen and other supportive connective tissue including elastin. Suggesting that red and near infrared light may help with tissue support and rejuvenation during menopause. Light Therapy Products for Menopause While early research on light therapy used primarily lasers, more recent research has found that LED’s can also be used, which also have the advantage of applying light to a larger area of the body as well as an improved safety profile. The use of LED in red/near infrared/blue light therapy devices has also greatly reduced the cost of treatment, making it something that can be done in the comfort of one’s own home. A wide range of products are available, each of which is uniquely suited to address specific needs. The four most useful light therapy products to address the symptoms of menopause are: Red light therapy panel Panels usually deliver red and near infrared light, ideally with the option to use separately or in combination. Panels can be used to treat most body parts, including the face, chest and back. They’re great for supporting sleep and mood, when light should be entering through the eyes. They can also support digestion when directed towards the skin of the abdomen, as well as the skin on the face. The Fringe Red Light Therapy Panel delivers both wavelengths of light at the same “sweet spot” intensity as the sun. shop our panel Red light therapy wraps Red Light Therapy Wraps deliver light directly to the skin and can be applied to specific body parts, such as the head and abdomen. They should also deliver both red and near infrared light. Wraps have the advantage of being cordless and very convenient to use. The Fringe Red Light Therapy Head Wrap delivers light to the head (including red and two wavelengths of near infrared light) and is ideally suited to support mood, cognition, and hair loss. The Fringe Red Light Therapy Wrap has a rectangular shape and can be applied to the abdomen to support bladder function and digestion. shop our wraps Light therapy face mask Like wraps, face masks deliver light directly to the skin but are specifically contoured to the face. Due to the antimicrobial effects of blue light, it should be included in face masks for the treatment of acne along with red and near infrared light. The Fringe Red Light Therapy Face Mask delivers all three wavelengths of light to support skin health, including acne, wrinkles, pigmentation, and more. shop the mask Light therapy pelvic wand Light therapy pelvic wands are inserted directly into the vagina, delivering light directly to the vaginal tissues that are affected by menopausal hormonal changes. The Fringe Light Therapy Wand delivers red, near infrared, and/or blue light to support blood flow and tissue rejuvenation, which may help alleviate vaginal dryness, atrophy, and sexual dysfunction. shop the wand To recap Menopause is a time of dramatic hormonal changes, which create uncomfortable symptoms for many women. Light therapy is a safe and effective tool that may be used to alleviate a wide range of menopausal symptoms in the comfort of one’s own home. Red and near infrared light provide support for symptoms including sleep and mood issues, cognitive changes, hair loss, gut and vaginal dysbiosis, skin problems, and vaginal tissue changes, while blue light may provide antimicrobial activity for menopausal acne and vaginal infections. Many different light therapy products are available - including panels, wraps, face masks, and pelvic wands – that provide light therapy support for different symptoms. Choose products that use LED lights to deliver red, infrared red, and blue light (where appropriate) at approximately the same intensity of the sun for best results. For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/
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Should I Take a Vitamin D & K Supplement?
Should I Take a Vitamin D & K Supplement? The short answer to this question is, “almost definitely, yes!” Vitamin D is the “sunshine vitamin”, and since modern humans spend so much time indoors, most of us are woefully deficient in this critically important vitamin. And while vitamin D is found in some foods, surveys of dietary intake have shown that almost everyone consumes inadequate amounts. Some people are also deficient in vitamin K, and because vitamin D and K work synergistically, they should always be taken together. Read on to learn more about how these important nutrients work in our bodies to support health, and why Fringe’s unique vitamin D and K formulation is ideally designed to meet our needs. shop fringe vitamin D & K What is vitamin D & K? Vitamins are nutrients that our bodies require in small amounts for proper growth and metabolism. Since they’re required in amounts as low as milligrams (mg) or micrograms (mcg), they’re referred to as micronutrients. This contrasts with macronutrients, which are needed in larger amounts, and include carbohydrates, proteins and lipids (fats). Vitamins D and K share the unique characteristic of being fat-soluble. The absorption of fat-soluble vitamins requires dietary fat, which makes it more complex than the absorption of water-soluble vitamins. Fat-soluble vitamins are also stored in the body, while water soluble vitamins are not. Examples of water-soluble vitamins are vitamin C and the B vitamins. What is vitamin D & K? Technically, vitamins are obtained from the diet – but as already mentioned, vitamin D is the “sunshine vitamin”. While all vitamins (including D) can be ingested through food, vitamin D is also made when the skin is exposed to the UVB light from the sun. In fact, the amount of vitamin D that can be made from the sun far exceeds the amount that is normally consumed from food sources. And since UVB rays don’t pass through windows, direct sun exposure is required for vitamin D synthesis. + More Since our modern lifestyles now have us spending up to 90% of our time indoors, dietary intake of vitamin D has become really important, with dietary supplements taking centre stage. This is because it’s hard to match the amount of vitamin D made from sun exposure from vitamin D rich foods. Thirty minutes of midday sun in the summer results in the body making around 10,000 to 20,000IU of vitamin D – which is the equivalent of consuming 50 to 100 servings of sardines, one of the best food sources of vitamin D! In the absence of sun exposure, dietary supplements are really the only way to ensure that you’re consuming sufficient vitamin D to support optimal health. Vitamin D is so important that many governments recommend, and even mandate, that it to be added to certain commonly consumed foods. When vitamin D is added to food, these are called fortified foods. In the United States, vitamin D is often added to fluid milk and other dairy products, calcium fortified fruit juices, and breakfast cereals and grains. The amount of added vitamin D is usually limited to around 100IU per serving. Clearly, this falls way short of the 10,000 to 20,000IU we generate from 30 minutes in the midday sun! In addition to fortified foods, good food sources of vitamin D include egg yolks, fatty fish (such as sardines, salmon, arctic char, herring, mackerel and rainbow trout), and beef liver. Since both fortified and natural vitamin D containing foods are usually animal-based, vegans and vegetarians are more likely to be deficient. Vitamin D2 comes from plants and fungi, while vitamin D3 comes mainly from animal sources, or less commonly, non-animal sources like lichen. Fortified food may contain either form. Like vitamin D, there is also some uniqueness in terms of how we obtain vitamin K, at least one of its two forms. The two forms of vitamin K are phylloquinones (vitamin K1) and menaquinones (vitamin K2), with K2 being produced by bacteria in the human gut. Vitamin K2 produced in the gut is absorbed into the body, and does contribute to our overall vitamin K status. However, the amount produced in insufficient to meet our needs, and some dietary intake is also required. Dietary intake of vitamin K1 comes mainly from leafy green vegetables, such as spinach, broccoli, and lettuce, as well as some oils such as canola and soybean. Vitamin K2 is mainly produced by bacteria and is found in some animal-based foods like meat, dairy, and eggs, as well as fermented foods. Since K1 in plants is tightly bound to chlorophyll, it is less bioavailable than K2, with less than 20% being absorbed into the body. What do vitamins D & K do in the body? Vitamins D and K each have critical biological functions. Here’s a look at what each one does to support our health: + Vitamin D Maintains Bone Health – Vitamin D is required for the absorption of calcium from the intestine and the mineralization of bone. Supports Muscle Strength – Vitamin D increases protein synthesis in muscle cells, thereby helping to support muscle strength. Decreases Inflammation – Vitamin D is associated with reduced inflammation, at least in part by shifting the profile of immune cells from a pro-inflammatory to an anti-inflammatory state. Regulates Immune System Function – Vitamin D is a powerful regulator of the immune system, and supports protective immunity. Protects Against Oxidative Stress – Vitamin D reduces oxidative stress, and can protect cells and tissues against oxidative damage. Supports Brain Function – Vitamin D supports brain function by protecting it against damage from inflammation and oxidative stress. This “neuroprotective action” occurs across multiple regions of the brain. + Vitamin K Maintains Bone Health – Vitamin K is required for the activation of proteins involved in bone assembly, in a process known as carboxylation. Without vitamin K, these proteins remain inactive and bone structure is compromised. Regulates Blood Clotting – Vitamin K is required for proper blood clotting, also known as coagulation. Here, vitamin K activates proteins involved in the blood clotting cascade, again via the process of carboxylation. Decreases Inflammation – Vitamin K reduces the expression of pro-inflammatory molecules, which may reduce overall inflammation. Protects Against Oxidative Stress – Vitamin K has antioxidant activity that can reduce oxidative stress by inhibiting the buildup of damaging reactive oxygen species. This is a poorly understood role of vitamin K, but it may have important health implications. Regulates Glucose & Insulin Metabolism – Vitamin K helps to regulate glycemic status, affecting both glucose and insulin metabolism. This occurs via activating effects on proteins, which are dependent on vitamin K. Regulates Immune System Function – Although a minor player relative to vitamin D, vitamin K plays a role in immune system regulation, as evidenced by its ability to affect levels of certain immune cells. How do vitamin D & K work together to support health? It’s obvious from this list that vitamin D and K overlap in some of their biological roles. And it turns out that when it comes to maintaining bone health, they actually work together as a team. Simply put, vitamin D increases the absorption of calcium from the intestines into the blood, which ideally should be delivered to bones (as well as teeth). The transfer of calcium from the blood into bones first requires vitamin D dependent synthesis of specific proteins. However, these proteins are synthesized in an inactive form. This is where vitamin K comes in... + More As previously mentioned, vitamin K activates proteins involved in bone assembly, turning these inactive proteins into active ones which can then shuttle calcium into bone. In the absence of vitamin K, calcium won’t be deposited where it should be – in the bones and teeth. When calcium isn’t deposited into the bones and teeth, it is also a problem for the cardiovascular system. If calcium builds up in the blood, which is what happens when vitamin D is present without sufficient vitamin K, this calcium gets deposited in the arteries – which can cause atherosclerosis and cardiovascular disease. So, vitamins D and K must be taken together to ensure that calcium gets deposited into bones, and not arteries, and to support optimal bone and cardiovascular health. How much vitamin D & K do I need? Vitamin D The issue of optimal vitamin D intake is highly controversial. The Institute of Medicine (which sets the dietary intake recommendations for all nutrients as recognized by the US government) recommends 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. However, this recommendation only considers amounts needed to prevent serious bone disease, not to support optimal health. According to a scientific article published by authors including Harvard University’s Chair of Nutrition, the Institute of Medicine’s recommended intake of vitamin D “may be insufficient for important disease outcomes” and recommends a higher daily intake of up to 4,000IU per day, which has also been recommended as the “prophylactic” daily dose for most adults. Notably, total body sun exposure provides the equivalent of 10,000IU per day. The conflict over optimal vitamin D intake is based on disagreement over what target levels of blood vitamin D should be. While the Institute of Medicine states that 20ng/mL of 25-hydroxyvitamin D is sufficient, this is solely based on evidence related to bone health, which ignores the multitude of other biological roles for vitamin D. In contrast, the Endocrine Society recommends having blood levels over 30ng/mL, the American Association of Clinical Endocrinologists recommends 30-50ng/mL, and the D* Action Project suggests 40-60ng/mL. With so much controversy, how should the average person approach vitamin D supplementation? Our advice is to work with a health care provider who can monitor your blood vitamin D levels and tailor recommendations accordingly. Many people have genetic polymorphisms or medical disorders that affect their vitamin D levels, so it’s difficult to make blanket recommendations that apply to everyone. People also have different lifestyles, including time spent outdoors, and live at latitudes with varying sun exposure. Body weight is also an important factor for vitamin D recommendations, as is skin color. Working with a health care provider who can consider your unique variables and do appropriate lab work is the best way to ensure you meet your personal needs. Vitamin D needs will also vary depending on your level of seasonal sun exposure. In general, vitamin D needs go up in the winter months, especially for people who live at northern latitudes. Vitamin K The recommended intake for vitamin K is 120mcg for males and 90mcg for females aged 19 and over. Since disturbance of the gut microbiome (called dysbiosis) decreases intestinal vitamin K2 synthesis, people with gut issues may have increased dietary requirements for vitamin K. Am I at risk of vitamin D or K deficiency? There are several groups that are at an increased risk of vitamin D deficiency, including: Groups at an increased risk of vitamin K deficiency include: People taking blood thinners, which antagonize vitamin K People taking antibiotics, which destroy vitamin K producing gut bacteria (cephalosporin antibiotics may be especially problematic) People with malabsorption disorders including celiac disease, ulcerative colitis and Cystic Fibrosis, who have difficulty absorbing vitamin K People who have undergone bariatric (weight loss) surgery Can I take too much vitamin D & k? Vitamin D The main concern about excessive vitamin D intake is that it may increase calcium to dangerous levels. However, research suggests that hypercalcemia is unlikely to occur in healthy adults when blood vitamin D is below 700ng/mL, which far exceeds the recommended targets of 20 to 60ng/mL previously described. A 2007 scientific analysis of vitamin D intake and toxicity found no evidence of toxicity at an intake of 10,000IU per day and suggested that the currently recommended upper limit of 4000IU per day be revised. Subsequently, the Institute of Medicine revised their “No Observed Adverse Effect Level” to 10,000IU per day. Vitamin K There is no recognized upper limit to the amount of vitamin K1 or K2 that can be consumed. The Office of Dietary Supplements states that “no adverse effects associated with vitamin K consumption from food or supplements have been reported in humans or animals”. A synthetic form of vitamin K, called menadione, has caused toxicity in infants, but in the US this form is generally only used at present in animal food. What is the prevalence of vitamin D & K deficiencies? + Vitamin D The prevalence of vitamin D deficiency depends on what level of intake is targeted. The most conservative recommendation is the “official” recommendation from the Institute of Medicine, which as mentioned recommends 400IU for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. Even at this low level of recommended intake, the most recent national analysis of vitamin D intake in the US found that daily intake of vitamin D from food was only 204 IU in men and 168 IU in women. This is only about a third of the Institute of Medicine recommended intake, and about 5% of the 4000IU per day recommended by other experts. At the population level, approximately 92% of men, 97% of women, and 94% of people ages 1 year and older consumed less dietary vitamin D than is estimated to meet the needs of at least half the US population. Many people do take vitamin D supplements, which increases the overall observed combined daily intake from food and supplements to 692 IU in men and 1204 IU in women, with more women taking supplements than men. Supplements are clearly helpful at increasing daily vitamin D intake, but at the current level of supplementation most people still fall well short of the higher intakes recommend by some experts. + Vitamin K The average daily intake of vitamin K according to the most recent national dietary analysis shows that men consume 118mcg and women consume 121mcg. This increases to 125mcg and 129mcg for men and women, respectively, when vitamin K supplements are also considered. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. Because increasing intake of vitamin D results in the synthesis of proteins that must be activated by vitamin K to prevent deposition of calcium in the arteries, vitamin K should always be supplemented along with vitamin D, regardless of whether dietary intake is sufficient. Especially considering that there is no upper limit of intake for vitamin K, combining these two vitamins in a supplementation regimen is prudent. What are the health risks of vitamin D deficiencies? Identification of health risks from having low vitamin D depends in part on what value of blood vitamin D (specifically, 25-hydroxyvitamin D) is determined as the level of deficiency. The “deficiency level” ranges from less than 12ng/mL to less than 30ng/mL, depending on which organization you follow. This will reflect a wide range of dietary and supplemental vitamin D intake. Because of this variation, the health risks of vitamin D deficiency will vary based on the deficiency level cutoff being used. + More If we broadly consider vitamin D deficiency to include anything below 30ng/mL of 25-hydroxyvitamin D, some of the associated health risks are: Loss of calcium from bones and increased risk of osteoporosis Increased risk of bone fractures Reduced muscle strength and increased risk of falling Increased blood markers of inflammation Increased risk of autoimmune disease, such as inflammatory bowel disease Increased susceptibility to infection Increased risk of dental cavities Increased risk of cancer Increased oxidative stress and related diseases such as diabetes and cardiovascular disease Increased risk of brain diseases such as dementia and depression Low circulating levels of vitamin D have also been associated with an increased risk of death from all causes, called “all-cause mortality”, as well as deaths from cardiovascular disease and can What are the health risks of vitamin k deficiencies? Although rare, vitamin K deficiency is associated with several notable health risks, including: Increased risk of osteoporosis Increased risk of bleeding disorders Increased risk of diseases with an inflammatory component, such as diabetes Increased risk of cardiovascular disease Low circulating levels of vitamin K have also been associated with a 19% increased risk of all-cause mortality. How could taking a vitamin D & K supplement help me? Vitamin D Multiple scientific studies show benefits from taking supplements of vitamin D. These include: Reduced incidence of viral infections Reduced incidence of dental cavities Reduced incidence of cancer (when administered daily) Reduced symptoms of Polycystic Ovary Syndrome (PCOS) Increased bone mineral density (when supplemented with calcium) Reduced risk of falling (especially when combined with calcium) Reduced depressive symptoms Reduced mortality in critically ill patients Improved blood markers in patients with ulcerative colitis Reduced insulin resistance in non-diabetic pregnant women Reduced C-reactive protein, a biomarker of inflammation Reduced systolic blood pressure Reduced exercise-induced muscle cell damage Improved non-verbal memory in healthy adults Improved glycemic control in diabetics Vitamin K For vitamin K, scientific studies also show benefits of supplementation, including: Decreased risk of bone fractures Improved bone mineralization and strength Reduced risk of developing diabetes Improved glycemic control Reduced C-reactive protein, a biomarker of inflammation Reduced wound healing time (when applied topically) Reduced symptoms of peripheral neuropathy (in patients with vitamin B12 deficiency or Type II Diabetes) Improved markers of cardiovascular disease Importantly, supplementation with vitamin K2 and vitamin D in combination has shown positive effects on bone mineral density when compared to a control group eating a regular diet. Should I take a calcium supplement when taking vitamin D & K? One of the main effects of vitamin D is to increase calcium absorption from the intestine, which – along with vitamin K – will allow calcium to be deposited into bone. But for this to occur, dietary or supplementary calcium must be ingested as well, or else there won’t be any calcium present to absorb! + More Some research has shown that bone mineral density improves when taking vitamin D supplements, provided it is taken along with calcium. Research has also shown that supplementation with vitamin D and calcium reduces the risk of total fractures by 15%, and the risk of hip fractures by 30%. However, not all studies have shown these benefits, leading some researchers to conclude that taking calcium (with vitamin D) for the prevention of osteoporosis and fractures is unwarranted. Some research has also suggested that taking supplemental calcium can have adverse effects on the cardiovascular system. This has led to a debate over whether taking calcium supplements to prevent osteoporosis has more benefits than risks. There’s no doubt, however, that calcium is an essential mineral. Ideally, it should be obtained from foods, such as dairy foods, almonds, and sardines. A little-known fact is that natural water also often contains calcium, which is removed with many modern filtration systems. Drinking calcium-rich mineral water in place of filtered water can be source of dietary calcium intake. Interestingly, the daily target range of calcium intake from diet and/or supplements varies widely among health organizations, from a minimum of 400mg to up to 1300mg per day, depending on age and gender. These recommendations have also changed across time, which shows a lack of clarity regarding optimal intake. If you consume very little calcium in your diet, then taking a supplement may be warranted. Many supplements on the market are quite high in calcium, with 500-1000mg per serving. These should be avoided. It’s better to take a supplement that more closely mimics dietary intake, at 250mg or less. If your calcium intake is extremely low, a low dose supplement could be taken 2 to 3 times per day. Are there nutrients other than calcium and vitamin K that interact with vitamin D? Yes! Magnesium is another nutrient that is interacts with vitamin D. Many enzymes that synthesize and metabolize vitamin D are dependent on magnesium for proper functioning, so optimal magnesium status is important for vitamin D. Most people do not consume sufficient dietary magnesium, and due to depletion of magnesium from our soil and foods, supplementation may be necessary to meet our daily needs. Vitamin A is another nutrient that interacts with vitamin D. Some vitamin D binds to vitamin A, forming a unit called a “heterodimer”. This A/D heterodimer can regulate the expression of many different genes, including several involved in bone health. Vitamin A is found in foods like liver, fish, eggs, and dairy, while pre-vitamin A (also known as carotenoids) are found in plant foods like leafy greens, peppers, and carrots. Ensuring adequate intake of vitamin A is important when supplementing with vitamin D. Vitamin A can be consumed through foods and supplements, and it is also added to some foods (like breakfast cereals) via fortification. Survey data has shown that 22% of the US population suffers from vitamin A deficiency, while 33% consume an excess. Since there are serious risks (like birth defects) associated with taking too much vitamin A, widespread supplementation is not recommended, although it is certainly warranted in some cases. shop fringe vitamin D & K What should I look for in a vitamin D & K supplement? (1) Read the ingredients – Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for, and a vitamin D and K supplement will contain at least one form of each as an active ingredient. Choose the form that best meets your needs (see #3 in this list for more details!). Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. + More The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced. (2) Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides. (3) Consider the form(s) of vitamin D & K in the supplement – There are two forms of vitamin D that are found in dietary supplements, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is sourced mainly from animals, although lichen is a vegan source of D3. Vitamin D3 is the form made in humans following exposure to UVB light. In contrast, vitamin D2 is sourced from plants. Vitamin D3 is largely recognized as being more “bioavailable”, meaning more of the vitamin that is ingested gets delivered to body tissues. Studies that directly compare the bioavailability of D3 to D2 show that vitamin D3 raises blood levels of 25-hydroxyvitamin D more than vitamin D2, so it is preferable to choose a supplement containing vitamin D3. If you are vegan, choose a supplement that contains D3 sourced from lichen. As previously described, there are also two forms of vitamin K, vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Vitamin K1 comes mainly from plants, while vitamin K2 is made by bacteria and is found in animal-based and fermented food. Vitamin K2 is further subdivided into MK-4 through MK-13. Each of these subgroups of vitamin K2 has a slightly different molecular structure. Dietary supplements usually include MK-4 or MK-7. MK-4 occurs naturally in foods including liver, butter, and cheese, while MK-7 is made through fermentation, with the best source being Japanese fermented soybeans (called Nattō). Studies have shown that vitamin MK-7 is more bioavailable than vitamin MK-4, so it is preferable to choose a supplement containing vitamin MK-7. (4) Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. How is Fringe Essentials Vitamin D & K different from other supplements? Fringe Essentials Vitamin D & K has three highly unique attributes that make it superior to other products on the market: + Water Solubility Water Solubility – We’ve already covered that both vitamin D and K are fat-soluble vitamins. The absorption of fat-soluble vitamins is complex, which results in a lower bioavailability than water-soluble vitamins (recall that bioavailability refers to how much of the ingested nutrient is delivered to body tissues). The bioavailability of fat-soluble vitamins can be increased significantly through a safe and simple conversion process that makes them water-soluble and able to readily be absorbed through the walls of the small intestine. Research has demonstrated that water-soluble vitamin D is about twice as bioavailable as fat-soluble vitamin D. Another advantage to making vitamin D and K water-soluble is that it will eliminate the competition that occurs for the absorption of fat-soluble vitamins. And when you supplement with water-soluble vitamin D and K, you don’t need to consume them with food (especially food that contains some fat) to optimize absorption, like you do with fat-soluble vitamins.As a water-soluble powder, Fringe Essentials Vitamin D & K can be added to any liquid where it will dissolve easily without residue. + Vegan D3 Vegan D3 – Research has clearly demonstrated that vitamin D3 is superior to vitamin D2 at raising blood levels of 25-hydroxyvitamin D. The vast majority of vitamin D3 supplements source the vitamin from sheep’s wool, which produces a waxy substance called lanolin. Lanolin is extracted from sheep’s wool and put through a process which creates and extracts vitamin D3 using UVB light and chemical solvents. Because it is animal based, lanolin-derived vitamin D3 is not suitable for vegans. Fringe Essentials Vitamin D & K uses the only vegan source of vitamin D3, which is lichen. Lichens are living organisms that consist of fungus combined with algae or cyanobacteria. Lichen also make vitamin D3 following exposure to UVB. Lichen-derived vitamin D3 is identical to that produced from sheep’s wool, but is non-animal based, making it suitable for everyone. + Vitamin MK-7 Vitamin MK-7 – Fringe Essentials Vitamin D & K contains vitamin MK-7, the most bioavailable form of vitamin K. It is derived from the fermentation of Nattō, which is plant-based and suitable for vegan diets. The other ingredients in Fringe Essentials Vitamin D & K water-soluble powder are all natural and non-GMO. They include inulin and myo-inositol (also sometimes called vitamin B8) to help with dosing, medium chain triglyceride (MCT) oil to help with emulsification, and licorice extract for increased bioavailability. Dosing & Safety Fringe Essentials Vitamin D & K contains 2500IU of vitamin D3 and 130mcg of vitamin K2 (as MK-7). Because our vitamins are water soluble, they are more readily absorbed than most vitamin D and K supplements on the market, which means you don’t need to take as much to have the same effect. + Learn more For adults, we recommend using 1 scoop of Fringe Essentials Vitamin D & K per day as a maintenance dose when sun exposure is limited. A maintenance dose is meant to maintain blood levels of 25-hydroxyvitamin D within the range of 40-60ng/mL. However, if your blood vitamin D is very low, it may be necessary to take more until you reach this target range. The only way to know for certain how your body is responding to supplementation is to have your blood tested. This inexpensive test can be ordered by your health care provider, and home testing kits are also available. Lesser amounts can be taken when direct sun exposure is higher because skin synthesis of vitamin D will be much higher. Kids can also take Fringe Essentials Vitamin D & K. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. As with adults, the only way to know for certain how a child is responding to supplementation is to have their blood tested. For children under 1 year of age, please consult a health care provider before using. Vitamin D and K are safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen. Fringe Essentials Vitamin D & K is incredibly safe. We use high quality ingredients and test every batch of our final product to ensure safe levels of toxic ingredients, including heavy metals, molds, and pesticides. We also leave out all the stuff you don’t want like artificial sweeteners, additives, gums, and ‘natural flavors’. Is there anyone who should not take a vitamin D & K supplement? One group that needs to be cautious about vitamin K supplementation is people taking anticoagulant, or blood thinning, medications. Taking high levels of vitamin K when on anticoagulants can decrease the effectiveness of the drug, which could increase the risk of blood clot formation. This is because of vitamin K’s important role in the blood clotting cascade. To recap Vitamin D deficiency is rampant in modern society. Sunshine provides us with a free and natural source of this essential vitamin, but on average, we spend 90% of our time indoors, leaving this vital resource untapped. Since it’s difficult to consume enough vitamin D from the diet, adding a high-quality supplement to your daily health regimen is an easy fix. Fringe Essentials Vitamin D & K combines vitamin D with vitamin K, a duo that is needed for optimal bone and cardiovascular health. In contrast to most supplements on the market, ours is water-soluble, which means more of it gets to where it’s needed. It’s also naturally sourced, non-GMO, and vegan – containing only what you need, without unnecessary additives and fillers. Simply mix 1 scoop of Fringe Essentials Vitamin D & K into your water, smoothie, coffee, tea, or favorite beverage daily. You can also take a bit more or less, depending on the season and your unique needs! The contents in this blog; such as text, content, graphics are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider.
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Should I Take a Magnesium Supplement?
Should I take a magnesium supplement? The simple answer to this question is: Most likely, yes. Scientific evidence suggests that many people are at risk of magnesium deficiency, even those consuming a healthy diet. There are many reasons for this, most of which are out of our control. Given the critical importance of magnesium in the human body, and the significant health risks that accompany even a subclinical magnesium deficiency, regular supplementation with a high-quality dietary supplement is a wise investment in your health. shop fringe magnesium What is Magnesium? Magnesium is one of the most abundant minerals, both in the earth and inside the human body. Most magnesium in the body is found inside cells, rather than in the blood, and it is especially concentrated in the muscles and bones. In the body, magnesium carries a positive charge, and is therefore referred to as an ion or electrolyte. The recommended intakes of magnesium have been determined and are based on age and gender. These values are known as the dietary reference intakes (DRI’s). Recently, it has been suggested that the DRI’s for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day beyond what is shown in table 1. What does magnesium do in the body? Magnesium is involved in virtually every cellular metabolic and biochemical process in the human body. As a cofactor or activator for over 800 chemical reactions, magnesium regulates everything from metabolism to protein synthesis, to DNA repair and synthesis. It is also involved in conveying messages between molecules within the cell as well as in regulating cell replication. What are good sources of magnesium? Magnesium is found in many foods, both plant and animals. Some good sources of magnesium are: Green leafy vegetables Legumes Nuts Seeds Whole grains Good sources of magnesium should contain around 40-80mg per serving. Meat, dairy and fruit also contain some magnesium but at lower amounts. A general rule of thumb is that the more highly processed a food, the less magnesium it will contain (unless it has been fortified). Although there are many food sources of magnesium, a drastic loss of magnesium from agricultural soil over the last century has led to a decrease in the magnesium content of plant foods due to their inability to absorb sufficient magnesium from the earth. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. As a result, supplementation with magnesium may be necessary to avoid deficiency. What is the prevalence of Magnesium deficiency? There are two types of nutrient deficiencies, frank and subclinical. Frank deficiencies have obvious signs, while subclinical deficiencies do not. Frank deficiencies of magnesium are rare because the kidneys can limit its excretion. But subclinical deficiencies are extremely common, since over half of the US population don’t consume the recommended amount. In fact, according to a research article in the Open Heart medical journal, “the evidence in the literature suggests that subclinical magnesium deficiency is rampant and one of the leading causes of chronic diseases including cardiovascular disease and early mortality and should be considered a public health crisis.” What are the causes of Magnesium deficiency? As already described, two of the main causes of magnesium deficiency are (1) low intake of dietary magnesium, and (2) a substantial loss of magnesium from agricultural soil causing a decrease in the magnesium content of foods. These two issues will be compounded, such that even when people attempt to consume sufficient dietary magnesium, they may be unable to. There are also several other factors that increase the risk of magnesium deficiency. These include: Magnesium also interacts with other nutrients, which can increase the risk of deficiency. For example, taking high doses of vitamin D can increase the loss of magnesium from the body, while taking high doses of zinc can interfere with magnesium absorption. High doses of fiber can also interfere with magnesium absorption. What are the health risks of Magnesium deficiency? Because of its nearly ubiquitous role in the body’s processes, low levels of magnesium can create widespread physiological dysfunction. And because of the widespread incidence of low magnesium intake, magnesium deficiency is recognized as an important global concern. A frank magnesium deficiency will manifest with clinical signs, including: Low appetite Nausea and vomiting Fatigue and weakness Muscle spams or tremors Abnormal heart rhythm Convulsions Psychiatric disturbances But because the kidneys regulate the excretion of magnesium from the body, it’s rare to have magnesium be depleted to the point where these potentially life-threatening symptoms occur. Far more common is subclinical magnesium deficiency, which often does not have obvious signs. Because it’s so easy to under consume magnesium, and since the signs of subclinical magnesium deficiency are hard to spot, it often extends over time leading to long-term adverse complications. These include a wide range of health problems and chronic diseases, including: Cardiovascular diseases Diabetes Migraines Osteoporosis Asthma Metabolic disorder Alzheimer’s Disease Parkinson’s Disease Premenstrual Syndrome Dysmenorrhea These conditions have potentially devastating consequences, which makes magnesium a critical nutrient of concern for public health. How could taking a magnesium supplement help me? There are both long-term and short-term benefits to ensuring adequate magnesium intake, which for many people, will require taking a magnesium supplement. As just described, there is a long list of health problems and chronic diseases associated with a long-term subclinical magnesium deficiency, many of which can be helped by taking a magnesium supplement. Can I take too much magnesium? Magnesium toxicity is mostly seen with consumption of high doses of magnesium containing laxatives and antacids. Consumption of more than 5000mg per day can cause toxicity, with symptoms including low blood pressure, nausea, vomiting, muscle weakness, and even cardiac arrest. It would be nearly impossible to consume this much magnesium through dietary supplements, which usually contain less than 300mg per serving, and totally impossible through food. Because the excretion of magnesium is regulated by the kidneys, it is difficult to take too much, and is not a concern except with consumption of magnesium containing medications. How do I choose a Magnesium supplement? Read the ingredients - Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for; for example, a magnesium supplement will contain at least one form of magnesium as the active ingredient. Some supplements, like multi-vitamins, have many active ingredients. Usually, these are vitamins, minerals, of phytochemicals derived from plants. Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced. Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides. Consider the form(s) of magnesium in the supplement – There are several different forms of magnesium that are included in dietary supplements, each of which has unique properties. Look for ones that are bioavailable and easy on digestion. The forms of magnesium that are most likely to cause diarrhea are magnesium chloride, carbonate, oxide, and gluconate. Magnesium malate shows high bioavailability compared to the commonly supplemented forms of magnesium oxide and magnesium citrate. Other organic forms of magnesium such as magnesium glycinate and magnesium orotate also show high bioavailability. Some forms of magnesium have also shown unique health benefits; for example, magnesium orotate helps with cardiovascular and gut health. While all magnesium supplements can help to prevent magnesium deficiency, some forms may be better suited to your unique needs. Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. Fringe Essentials Magnesium Powder The Fringe Essentials Magnesium Powder contains three forms of magnesium: orotate, malate, and glycinate, at 173mg total and 41% of the recommended Daily Value. These forms of magnesium have been shown to be better absorbed into the body, and they’re easily digested. Each one has unique health benefits that make them well suited to not only ensure sufficient magnesium intake, but also to reap a wide range of health benefits. Here’s what they do: + magnesium glycinate: Magnesium glycinate is a standout in helping to reduce anxiety, promote relaxation, support deep sleep, reduce muscle tension, and balance mood. _____________________________________ + magnesium orotate: Magnesium orotate is one of the best forms of magnesium to consume for heart health. It’s been shown to help with hypertension and heart disease, and to reduce risks of heart attacks. It also supports gut and mental health and helps with exercise recovery. It may even be helpful in diabetes and Alzheimer’s Disease. _____________________________________ + magnesium malate: Magnesium malate is great for chronic pain, inflammation, energy production, and muscle tension and recovery. _____________________________________ The other ingredients in Fringe magnesium powder are all natural, and include non-GMO inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and vitamin C for an antioxidant boost. Simply mix 1 scoop of magnesium into your water, smoothie, or favorite beverage 1-2 times per day. shop fringe magnesium
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Light Therapy for Inflammation
Inflammation is one of the most popular topics in healthcare, and rightfully so. It is a hallmark of many diseases currently ravaging modern society, such as arthritis, ulcerative colitis, inflammatory bowel disease, heart disease, diabetes, cancer, Alzheimer’s Disease, and depression. Inflammation is also associated with acute diseases involving the heart, pancreas, liver, and other organs, as well as trauma and infection. The personal and economic burden of these diseases cannot be overstated. Treatment of inflammation associated diseases makes up the majority of health care spending in the US, costing billions of dollars annually. There are also indirect costs of illness, such as reduced work and productivity. The most common treatments for inflammation are pharmaceuticals, including prescription (such as Celebrex) and the over-the-counter drugs (such as Aspirin and Alleve). However, many of these drugs have serious side effects, such as hypersensitivity reactions and ulcers. Given these risks, many people are turning to non-invasive therapies to fight inflammation, some of which are highly effective and have far fewer side effects than their pharmaceutical counterparts. One of these is treatment with red and near infrared light (also called red light therapy or photobiomodulation), which uses light waves at specific frequencies to decrease inflammation at a cellular level. Red Light Therapy The term “red light therapy” usually describes the use of both red and near infrared light, although only the red light produced by the device is visible to the naked eye. Infrared light can still be perceived by the body as heat when it contacts skin. Red and near infrared light therapy is the application of artificially generated light in the red and near infrared spectral bands. Red and near infrared light are naturally produced by the sun, which gives off solar radiation. The term radiation describes energy that is transmitted in the form of waves or particles. The spectrum of light in our environment consists of both light we can see (visible light) and light that our eyes can’t perceive (invisible light). This is called the electromagnetic spectrum. The visible light spectrum is quite narrow, consisting of wavelengths that range from 400 to 700nm and span from violet to red in color. Red light is part of this visible light spectrum, while near infrared light is not. While early research on light therapy used primarily lasers, more recent research has found that LED’s can also be used, which also have the advantage of applying light to a larger area of the body as well as an improved safety profile. The use of LED in red/near infrared light therapy devices has also greatly reduced the cost of treatment, making it something that can be done in the comfort of one’s own home. Inflammation The inflammatory process is mediated by the immune system, specifically the innate (or non-specific) component. Inflammation protects the body from injury and infection. There are many goals of the inflammatory response, including reducing the extent of injury, limiting the spread of infection, and restoring the body back into balance. While we mostly think of inflammation as being harmful, it’s actually a natural and essential physiological function. Inflammation becomes harmful when it is uncontrolled, lasts for a long time, or just generally occurs when it shouldn’t. There are three types of inflammation, which are mainly defined by their length. Acute inflammation is short term, lasting days. This is what happens when you sprain your ankle, and it swells up, becomes warm, and may show color changes. That response is designed to limit movement, which prevents further injury and allows the damaged tissue to heal. Sub-acute inflammation lasts from two to six weeks, and often follows acute inflammation as healing progresses. The response here is similar, but less intense, than acute inflammation. Chronic inflammation lasts for months or even years, and at this point, inflammation has ceased to be a normal (and healthy) response to a stimulus and has become pathological. Chronic inflammation is the type that is associated with most diseases. It is also associated with oxidative stress. Chronic inflammation is not associated with visible signs of inflammation (such as redness, heat, and swelling), so people often aren’t even aware it is happening. This contrasts with acute inflammation, which is usually visible and occurs because of trauma or infection. Red Light Therapy for Inflammation As described by Dr. Michael Hamblin, former Associate Professor at Harvard Medical School, “one of the most reproducible effects of is an overall reduction of inflammation”. Studies have found that light therapy affects levels of many molecules involved in inflammation, including reactive oxygen species, reactive nitrogen species, and prostaglandins. Light therapy has even been found to reduce inflammation in the brain, known as neuroinflammation. Red light therapy has been shown to have anti-inflammatory effects in the following conditions: Brain Disorders – Neuroinflammation is one of the foundational pathologies underlying a wide range of brain disorders. Light therapy has been found to decrease inflammation in Alzheimer’s Disease, as well as to improve cognitive function. Several clinical trials have been published which have shown positive results. Most studies have exclusively used near infrared light, which has been found to penetrate more deeply into the brain. Light therapy has also been found to decrease inflammation and improve recovery after a stroke. When used to treat brain disorders, light therapy is usually applied to the head area, using devices such as hats and helmets. Traumatic Brain Injury - Traumatic brain injuries (TBI) occur when there is a violent blow to the head. Approximately 17% of people with repeated TBI progress to chronic traumatic encephalitis (CTE), a brain disorder caused by repeated head injuries. Concussions are another common type of TBI. TBI’s result in acute neuroinflammation, which can become a chronic problem if not treated properly. Research using light therapy (both red and near infrared) for TBI has looked at both immediate and chronic effects in animal and human models. Animal studies have shown a reduction in the size of the brain lesion when light therapy was applied to the head immediately following trauma, which correlated with the severity of neurological symptoms, which may be due (in part) to decreased inflammation. Depression – Neuroinflammation is similarly found in people suffering from depression, and it is thought to be a key factor and therapeutic target in depressive disorders. Several clinical trials of light therapy in depression have been conducted, all of which used near infrared light applied directly to the head. A 2022 systematic review concluded that light therapy “can be classified as strongly recommended for moderate grade of major depressive disorder”. Similarly, a 2023 meta-analysis concluded that there is a “promising role of in the treatment of depressive symptoms”. Gut Disorders – Inflammatory gut diseases like colitis and inflammatory bowel diseases may benefit from red light therapy. Research has found that application of red light to the abdomen of rats with experimentally induced colitis (a form of inflammatory bowel disease) improved many markers of gut health, including reducing inflammation. There is interest in studying the use of light therapy to improve gut health in human subjects as well, with research currently ongoing to see if it helps patients with inflammatory bowel disease. When treating gut disorders, light therapy is usually applied directly to the abdomen. Pain - Pain creates a huge burden of disability, both personal and economic. There is evidence that red light therapy decreases many types of pain, including knee, neck, low-back, temporomandibular joint, and post-surgical pain. Red light therapy can also reduce pain associated with arthritis and fibromyalgia. One of the primary mechanisms of pain reduction by light therapy is by decreasing inflammation. Red light therapy also reduces pain by decreasing oxidative stress, reducing the sensitivity of neurons, and decreasing the transmission of pain related nerve impulses. Arthritis – In addition to reducing arthritis pain by decreasing inflammation, the anti-inflammatory effects of red light therapy on arthritis also yields other benefits. Inflammation in arthritis is responsible for much of the observed pathology, including cartilage breakdown. Treatment with red light therapy may have a range of positive effects, such as preserving joint function, avoiding joint deformities, and reducing drug side effects and toxicities. Delayed Onset Muscle Soreness – Delayed onset muscle soreness (DOMS) is pain that occurs in the muscles between 12 and 24 hours after a workout. DOMS is caused by tiny muscle tears that results in inflammation, which causes pain. Treatment with red light therapy to muscles after a strength training session has been shown to decrease markers of inflammation, as well as to improve other outcomes like decreased fatigue and increased protein synthesis. Injury – In addition to its anti-inflammatory effects on muscle tissue, including speeding recovery from post-exercise damage, red light therapy also reduces inflammation and speeds wound healing, such as from burn injuries. Red light therapy can also reduce inflammation and speed healing from injuries to bone, including fractures and more complex bone injuries that require the use ceramic materials. Tendon injuries also benefit from red light therapy. Skin Disorders – Many skin disorders are characterized by inflammation, including acne, psoriasis and eczema. Light therapies treat acne through anti-inflammatory and antimicrobial effects, and by decreasing the production of oil. Inflammatory acne is more responsive to light therapy than non-inflammatory acne, and studies have even found it to be superior to some medications. Red and near infrared light is also recommended in the treatment of psoriasis in part because of its anti-inflammatory effects. And in eczema, an inflammatory skin disease, treatment with near infrared light therapy has been found to decrease skin itching and lesions. Alopecia Areata – Alopecia Areata (AA) is an autoimmune disease that causes the body to attack its own hair follicles. This causes the hair to fall out, resulting in patches of baldness. AA can affect hair on any part of the body but is most common on the head. It is characterized by inflammation around hair follicles during the growth phase. The anti-inflammatory effects of light therapy may decrease this inflammation. In fact, treatment with red and near infrared light has been found to increase hair growth in bald patches. How To Use Red Light Therapy To Reduce Inflammation There is no single right way to use red light therapy to reduce inflammation. It all depends on what condition you are trying to treat and what your personal preferences are as far as treatment approach. The following are a few simple questions that can be used to guide you towards selecting the device that is most suitable for your needs: 1. What are your specific health concerns? Red light is usually applied to the affected body part, either directly in contact with the skin or at a distance of around 4 to 12 inches away. Some devices are location specific, such as knee wraps, head wraps or helmets, shoulder and neck wraps, or elbow and wrist red light wraps. Other devices are non-specific, such as square or rectangular light wraps, or red light panels. If you are dealing with a single, region-specific concern – such as knee arthritis or Alzheimer’s Disease - you may prefer to get a regionally targeted red light therapy device. However, if you are dealing with inflammation in more than one area of the body and want a device that can be used in multiple locations, a non-specific wrap may be preferable. Red light panels can also be used to address multiple body parts, although they may be difficult to position properly for some locations, such as the feet and ankles. 2. What are your preferred treatment conditions? Treatments using red light panels are most often done in a seated position, with the panel oriented towards the face, neck, torso, or other affected body part. They can also be done in a standing position, although this is not as relaxing. Lying down is possible if the treatment location allows it. Red light panels are wired and require the user to stay in the same position throughout the duration of the treatment. In contrast, treatments using red light wraps can be done in any position, including standing, sitting, and lying down. They can even be worn while moving around. Some red light wraps are wired, while others are wireless, with wireless models providing more flexibility. 3. What device specs should you look for? At home red light therapy devices almost always use LED’s as the light source. However, they do vary in other parameters, such as light wavelength(s) and intensity. When it comes to choosing the optimal wavelengths, you should look for light in the red and/or near infrared spectrums - but avoid the range of 700-780nm which has been found to be ineffective. Multi-wavelength devices including both red and near infrared light may be the most versatile. In terms of intensity, it has been found that it is ideal to mimic the intensity of the sun, which is around 24 mW/cm2 at the skin. This is described as the “sweet spot” between higher intensities, which can have harmful effects, and lower intensities, which will have no effect at all. Many devices on the market are at a much higher intensity than the sun, so choose a sun-mimicking product and don’t overdo it when it comes to treatment frequency and duration. Conclusion Red light therapy (with red and near infrared light) may be used to reduce inflammation in a wide range of diseases, both acute and chronic. There are very few contraindications to red light therapy, and it can be safely used at home as part of a regular wellness regime. Choose a device that suits your needs and preferred treatment conditions, and which delivers both red and near infrared light at an appropriate intensity. Combine red light therapy with an anti-inflammatory diet and supplements, regular exercise, stress management, and good sleep hygiene for best results. For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/
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Red Light Therapy for Gut Health
The Human Gut The human gut, also known as the gastrointestinal tract (GI tract), consists of the esophagus, stomach, small intestine, and large intestine. In simple terms, it is a tube or passageway for food that passes from the mouth to the anus. Each part of the gut has its own job to do, which is usually described as the digestion and absorption of food, and the excretion of digestive waste products. In recent years, however, a critical new role has emerged for the human gut, specifically the large intestine. As the last part of the GI tract, the large intestine receives food after most of the nutrients are absorbed and functions to reabsorb water and some remaining minerals. While this final step in the processing of food is essential, equally (if not more) important is the role of the large intestine as host to the gut microbiome, which is being described as a “major determinant of health.” The Gut Microbiome The human body contains over 150 times more genes from resident microorganisms (such as bacteria, viruses, and fungi) than from its own human cells. With a total weight of just over 2kg, microbial cells outnumber human cells by around 10 to 1. Most of these organisms went unrecognized until the last two decades. However, we now know that the body is literally teeming with invisible inhabitants, which comprise what is referred to as the human microbiome. The combined human and microbiome genome is referred to as the “holobiome”. The term “resident” is an apt descriptor when it comes to the microbiome. These organisms live inside the body, from birth to death. They also reside on the surface of the skin. And while the germ theory of disease has conditioned us to believe that most microorganisms are pathological, in fact the human microbiome is one of the most important biological predictors of health. The opposite is also true: alteration in the microbiome is an important predictor of disease. The microbiome communicates with the body, and the body communicates with the microbiome. This crosstalk is essential for human health. The human microbiome can be broken down into several divisions, based on location. The microbiome that lines the mouth is the oral microbiome; the microbiome that lines the skin is the cutaneous microbiome; the microbiome that lines the vagina is the vaginal microbiome; and the microbiome that lines the digestive tract is the gut microbiome. The gut microbiome is the most well researched biome. The role of the gut microbiome is complex and spans a wide range of diverse functions. Gut microbes are involved in the metabolism of carbohydrates, lipids, and proteins, and help to extract nutrients from food. In the gut, they produce useful molecules such as short chain fatty acids and vitamin K. Gut microbes also manufacture neurotransmitters such as serotonin, and through the gut brain axis, regulate many aspects of cognitive function. The microbiome is also involved in the metabolism of ingested drugs and toxins. The gut microbiome starts its development in utero and continues throughout the fetal period, with further colonization during delivery. Most gut microbes are acquired post partem, with breast milk as an important source in early life. A diet containing predominantly plants and whole foods is considered optimal to support the gut microbiome, with fiber being of utmost importance. Processed food, food that is high in sugar, and low fiber diets are bad for gut health. It has been recommended that dietary guidelines be revised to support a healthy gut microbiome. In addition to diet, there are several other factors that influence the health of the gut microbiome. According to the Canadian Digestive Health Association, non-dietary ways to strengthen the microbiome including: avoiding antibiotics, regularly sleeping for at least 8 hours per night, getting regular exercise, and engaging in stress reducing activities. Evidence is also accumulating that gut microbiome health can be supported by therapy with red and near infrared light. Light Therapy Light therapy (also known as photobiomodulation) is the application of light with specific wavelengths to the body for the purposes of influencing biology. The most common form of light therapy uses red light (RL), which is visible as the color red, and/or near infrared light (NIRL), which is not visible but can be felt as heat. The RL used in light therapy usually ranges from 600 to 700 nanometres (nm), with the unit nm referring to distance the light wave travels in one cycle. The NIRL used in light therapy usually ranges from 800 to 900nm. RL and NIRL are naturally produced by the sun, which gives off solar radiation. The term radiation describes energy that is transmitted in the form of waves or particles. The spectrum of light in our environment consists of both light we can see (visible light) and light that our eyes can’t perceive (invisible light). This is called the electromagnetic spectrum. The visible light spectrum is quite narrow, consisting of wavelengths that range from 400 to 700nm and span from violet to red in color. RL is part of this visible light spectrum, while NIRL is not. Red and near infrared light therapy is the application of artificially generated light in the red and near infrared spectral bands. The term “red light therapy” usually describes the use of both RL and NIRL, although only the red light produced by the device is visible to the naked eye. IRL can still be perceived by the body as heat when it contacts skin. How Does Red Light Therapy Affect Gut Health? Red light can affect gut health both through effects on the microbes in the microbiome, as well as on the gut cells of the human host. It’s hard to tease out precisely what is happening in this complex microenvironment, but one thing is clear: light therapy administered to the gut has a positive biological effect. Research has indeed shown that light can modify the microbiome. For example, when RL or NIRL was applied to the abdomen of mice, the composition of the microbiome shifted to include more of a bacterial strain that is associated with better health. Bacteria have also been found to respond to the direct application of RL. Light therapy also impacts human cells. Light is absorbed in cells by molecules called chromophores, many of which are found inside the mitochondria. Mitochondria are the powerhouses of the cell, which make the energy currency of the cell known as ATP. Mitochondria are also involved in regulating the production of molecules called reactive oxygen species (ROS), which play a role in normal cellular function but can be harmful in high amounts. This is known as oxidative stress. Through its effects on mitochondria, light therapy can increase cellular energy production and modulate oxidative stress. Intestinal oxidative stress is associated with disease. Through effects on cellular metabolism and ROS production, as well as through reduction of other molecules such as reactive nitrogen species and prostaglandins, light therapy can decrease inflammation. Both RL and NIRL have anti-inflammatory effects, and unlike anti-inflammatory medications (such as NSAID’s), do not cause side effects. Inflammation is a hallmark of many gut disorders, such as Crohn’s Disease and Ulcerative Colitis. By improving the health of the gut (both the microbiome and human gut cells), a wide range of positive effects are observed, including: Improving communication between microbiome and the rest of the body. Improving digestion of food and production of energy and nutrients. Decreasing inflammation and production of reactive oxygen species. Increasing production of short chain fatty acids involved in immune function. Improving the health of the gut lining. Gut Dysbiosis When the gut microbiome is dysregulated, there is an adverse effect on its human host. This is called gut dysbiosis. Poor dietary choices, sedentary lifestyle, increased stress, and use of antibiotics (and other pharmaceuticals) can cause the gut microbiome to become unhealthy. This causes a loss of integrity of the gut lining, also known as leaky gut. In turn, the gut becomes permeable to things like microbes and food fragments, which activate the immune system and trigger an inflammatory response. Chronic inflammation ensues, and a vicious cycle is established in which the gut becomes increasingly compromised, which worsens the inflammation. Dysbiosis also impairs metabolism. Gut dysbiosis has been associated with an enormous range of human disease, including metabolic syndrome, neurological disorders, immune system disorders, autism, psychiatric disorders, obesity, systemic inflammation/autoimmunity, type 2 diabetes, chronic pain, multiple sclerosis, inflammatory bowel disease, and eye diseases. A 2021 article in The Guardian described that “The great opportunity – but also the great difficulty – of gut microbiome science is that poor gut health is associated with such a vast range of conditions.” This means that there is enormous potential to reduce human disease by improving the health of the gut microbiome, although it is important to acknowledge that our understanding of these relationships is still limited. Clinical Applications of Light Therapy to the Gut The use of light to improve health dates back thousands of years. Sunlight has been used in medicine since at least the time of the Ancient Greeks, to treat conditions such as tuberculosis, skin disorders, and bacterial and fungal infections. However, the practice fell out of favor during the 20th century as modern societies embraced the medical pharmaceutical model of therapeutics. Over the last decade, there has been an increasing interest in harnessing the power of light as a therapeutic, and a wide range of applications are being explored. Several studies have investigated what happens when RL and/or NIRL light is applied to the abdomen. Interestingly, the bulk of this research has been done using abdominally applied light to treat brain disorders, rather than for GI tract diseases. This is because of the important relationship between the gut microbiome and the brain, through a pathway known as the gut-brain axis (GBA), which involves bidirectional communication between the gut (including the microbiome) and the brain. The GBA plays an important role in brain, gut, and immune health. Alterations in the gut microbiome may be associated with disease through the GBA. RL and NIRL applied to the abdomen (as well as the neck, head and nose) of Parkinson’s disease (PD) patients has been shown to modulate the composition of the gut microbiome, with a shift towards more “healthy” bacteria. Light applied to the abdomen and neck for 12 weeks also decreased symptoms such as impaired mobility in PD patients, with improvements lasting for up to a year. PD is a degenerative brain disease that causes motor symptoms (such as balance and gait problems) and non-motor symptoms (such as depression, sleep disorders, and cognitive impairment). It affects around one million people in the US, and over 10 million people globally. Application of RL and NIRL to the abdomen (as well as the head) has also been used in the treatment of Alzheimer’s Disease (AD). In a 2022 clinical trial of patients with mild to moderate AD, those receiving light therapy showed improved cognitive function relative to the control group. Alzheimer’s Disease (AD), a form of dementia, is a neurodegenerative disease that comprises 70% of dementia cases. AD affects 1 in 10 US adults over the age of 65, or 5.7 million Americans. It has been suggested that light therapy applied to the abdomen may be useful in reducing depression. The composition of the gut microbiome has been linked to depression, with depressive patients showing higher levels of certain bacteria that are involved in the synthesis of neurotransmitters such as serotonin and GABA. These neurotransmitters are involved in the regulation of mood. Gut microbiome composition has been strongly associated with mental well-being. Given the associations between brain diseases and the GBA, it has been suggested that targeting the microbiome holds great potential in the treatment of neurodevelopmental and neurodevelopmental diseases. In addition to AD and PD, these include diseases such as multiple sclerosis, autism spectrum disorder, attention-deficit hyperactivity disorder, migraine, post-operative cognitive dysfunction, and long COVID. According to researchers from Australia, many studies are currently underway “with the aim of restoring the microbiome and potentially altering the course of these brain conditions.” Light therapy may also be helpful in modifying the microbiome in diseases that primarily affect other body systems. For example, in a case report of a patient with breast cancer, application of NIRL to the abdomen was associated with increased diversity of gut microbes, which is considered to be a healthy change. The authors suggest that light therapy may be a way to improve gut health in patients with chronic disease. Most patients with chronic disease use medications which may adversely affect gut health (especially the microbiome). There is also great potential to use light therapy to treat gut disorders. For example, animal research has found that application of RL to the abdomen of rats with experimentally induced colitis (a form of inflammatory bowel disease) improved many markers of gut health, including reducing inflammation. There is interest in studying the use of light therapy to improve gut health in human subjects as well. Notably, a study using NIRL applied to the abdomen (as well as the front of both thighs) is currently underway to assess whether treatment reduces pain, fatigue, and depression in patients with inflammatory bowel disease. Effects on the gut microbiome will also be measured. Using Light Therapy for Gut Health There are many light therapy devices on the market today that could be used at home to target gut health. With so many options available, how can you know which device is best for you? Here are five issues to consider. Style Preference: To treat the gut with light therapy, light should be applied to the abdominal area. Two types of devices are most appropriate for abdominal applications: (i) a light panel, or (ii) a light wrap. Your personal level of comfort with a device is important. Imagine yourself using it – Do you want to stand in front of the device, or would you prefer the flexibility of being able to lie down while wearing it? Do you want a device that is wireless, or can you commit to being close to an electrical outlet so that you can plug it in? Think about your personal preferences and choose accordingly. Laser vs LED: Light therapy is administered using either laser or LED lights. While early light therapy research was done using lasers, LED lights have become much more popular over the last decade. The research described in this article includes both types of light sources. In 2018, Dr. Michael Hamblin – the world’s leading light therapy expert – concluded that LED lights using comparable parameters to lasers performed “equally well”, which is very important because LED powered light therapy devices can be made at a fraction of the cost of laser devices. For at home use, look for a device that uses LED lights as safe and affordable option. Light Color/Wavelength – As described in this article, both RL and NIRL have been used in studies of light therapy to treat gut disorders. Positive results have been observed when these wavelengths were used either together or individually. So, look for products that use RL and NIRL either alone or in combination. Light Intensity – Light intensity refers to the amount of light being delivered by a device. It is also referred to as irradiance. The required intensity when using light therapy to impact gut disorders is unclear. There is variability in light intensity between studies, and no studies have directly compared different intensities. Since light is being delivered to the skin of the abdomen, it may be prudent to follow the advice given for light therapy to the skin, and mimic the intensity of the sun, which is around 24 mW/cm2. This is described as the “sweet spot” between higher intensities, which can have harmful effects, and lower intensities, which will have no effect at all. Placing a high intensity device directly on the skin could be harmful. Choose a sun-mimicking product and don’t overdo it when it comes to treatment frequency and duration. Education – While light therapy education will not change the specific functionality of a device, it does have the potential to profoundly impact how someone uses the technology. When a company provides evidence-based education that teaches consumers why, how, and when to use a product, devices can be used to better support healing. Look for products with accompanying education and instructions for use, whether in printed and/or digital formats. You can also look for companies that provide support by phone or email to current or prospective customers. Conclusion Hippocrates is credited with stating that “All disease begins in the gut”. While today’s science does not yet support that level of conviction, we do know that gut health is intimately associated with the overall health of the human body. We also know that “what happens in the gut doesn’t stay in the gut”, but rather influences other organs and systems through complex communication networks. The gut microbiome is inextricable from our own human gut, and both are important for optimal health. When using light therapy for gut health, it’s important to also engage in other gut-friendly activities. These include eating a gut healthy diet, staying hydrated, exercising regularly, and limiting stress. It’s advisable to work with a health care provider with expertise in this area and who can provide appropriate support. Many questions remain about how light therapy can be used to support gut health, but preliminary pre-clinical and clinical evidence supports the use of RL and NIRL both to induce healthy shifts in the gut microbiome and to decrease inflammation. Since RL and NIRL also have other effects, such as increasing energy and decreasing ROS production, many other benefits are likely to be observed. This is certain to be an area of active research interest, especially given the amazing safety profile of light therapy and the increasing availability of at-home devices. For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/
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