The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Finding the right supplement involves determining the quality of the product, which may or may not be reflected in the price. Buying an ineffective supplement can be easily avoided: when it comes to choosing the best supplement to fit your needs, the key is in the label. And with a little sleuthing, you’ll be able to select the highest quality product available. Here are seven simple steps to help you out:

#1 – Ask yourself: Do the front and back labels match?

This sounds incredibly basic, but it really is the best first step before delving any deeper into the supplement itself. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. So compare the front and back of the supplement label to understand whether or not it is what it claims. If not, be sure to bypass that particular option.

#2 – Check out the “Other Ingredients” section of the label.

Once you’ve checked to see that the front and back labels match, you’ll want to scan down to the “other ingredients” section of the back label to see what precisely was put into the supplement aside from the main herb. This is where you’ll want to get especially nit-picky. The smallest amount of other ingredients tends to be the better option. This means limited artificial flavors, artificial colorings, and staying away from multiple preservatives or additives. More importantly, you’ll need to determine if you are capable of ingesting the list of other ingredients, taking into account any allergies or intolerances.  Better supplements will provide specific allergens that are absent from the item. For example, it may say, “This product contains no soy, no dairy, no gluten.”

#3 – Find the lot number, expiration and/or manufacturing date.

Another step that sounds incredibly basic, but is a vital tool for finding an acceptable supplement. Figure out when the product was made or expires so you don’t end up with an ineffective product. The lot number and expiration/manufacturing date should be clearly visible on the supplement’s container. (Better yet, it should have a barcode.) You may find some supplements that lack this information, data that is crucial for quality assurance. If you don’t find this information on a supplement, steer clear.

#4 – Read the directions and dosage.

Believe it or not, it is not required for directions to be on supplements. So be sure to check for ones that do, as they ensure better safety. Ideally, each supplement will have directions for ingestion, as well as the strength and number of servings supplied. By comparing multiple options, you may find that some provide a stronger dosage with fewer capsules, the opposite, or even somewhere in between. Contrasting this information with the price can help you determine the best value for your dollar.

#5 – Determine if the manufacturers are padding the label with “fluff.”

There are plenty of little tricks manufacturers will use to distract you from a higher quality product. But there are tools to help you investigate your way past these techniques. The first tool is checking the price. Is the supplement cheaper? In general, a supplement that is cheaper in price often means it is cheaper in quality control and will typically contain fewer active ingredients. The second tool is to check the amounts of what is in the supplement. Is the active ingredient well-sourced? Have the manufacturer’s added trace amounts of ingredients that may look good on the label but are not therapeutic? What unit of measurement is each label utilizing? Also, some manufacturers may add extra ingredients that are in fact irrelevant to the supplement. You may also find a label which lists out separate parts of a single ingredient, making it seem like there’s more than there is within the supplement. Be wary, too, of what are called “proprietary blends.” These can quite often be used to hide the exact quantity and quality of the supplements used. A better label will break down each ingredient separately, as opposed to grouping multiples together.

#6 – Understand the herb and its proper usage.

A basic understanding of herbs is crucial when selecting an herbal supplement. It’s best to go in knowing which herb you need and why it will be most effective in your current situation. The more you know, the better you’ll be able to determine the best option. Firstly, know that not all herbal administrations are equal. Each herb is different. Some lose potency when exposed to air, for example. You may consume an herb as a tea, tincture, or capsule. Each of these alters how the herb affects your body. Secondly, know that not all parts of the plant are used or have the same effect. Some supplements may only use the root or leaf for therapy, while others use the whole plant for full effect.  Thirdly, standardized extracts and components are useful information for comparisons. Once you know what a good supplement is, you can use it as a gold standard to compare others to.

#7 – Figure out if any of the information is misleading or even false.

The final step! To do this, it’s essential to know what is permissible according to the FDA and what is not. The following are three basic types of claims that are legally permitted on a supplement bottle:

1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).  Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements”)

Claiming that a supplement will cure an ailment is unacceptable. This type of label should be reported and avoided. Knowing what information is misleading or even false will help you make wiser choices when selecting a supplement. 20% of supplements were providing false claims about their products in 2012.

By following these seven steps, you’ll ensure you don’t fall into these marketing traps, and instead enjoy a more effective supplement experience.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

What IS methylation and how does it influence my health?

Dr. Leah Hollon ND explains methylation as, “a biological process that allows humans to make DNA. It is where a carbon molecule and 3 hydrogen molecules are put together to make CH3. Once these molecules combine, it allows a series of reactions to occur in the body. If the CH3 structure cannot be added to parts of the body or cannot later detach, then certain biological processes will not occur. This can lead to aging, allergies, pain, environmental sensitivities, infertility, reactions to medications, depression, rare symptoms or other illnesses”.

Methylation is also needed to make adenosine triphosphate (ATP) – cellular energy. Without cellular energy, we would of course not be able to function, and would feel extremely tired, fatigued and have difficulty performing biological processes. Methylation makes ATP and requires ATP to perform free radical scavenging throughout the body – an essential process to rid the body of toxins. ATP, in turn, requires some essential nutrients to be formed, such as vitamin B12, methionine and glutathione. Together, methionine + ATP = S-adenosyl-L-methionine (SAMe) which acts as a methyl precursor.  Everything works together here. If one part of the cycle is out of balance, it can be extremely difficult to trace it back to the original defect.

Nutritional Therapies

Fortunately, nutritional therapies can work on multiple areas within this cycle at a very foundational level. This is called the Epigenetic Diet.  Studies are increasingly showing the affect of diet and reversal of abnormal gene activation and silencing. As we already know, certain nutritional inputs can effectively prevent certain diseases and increase overall health, and methylation is no exception.

Hydrochloric Acid

In order to perform methylation properly, we need HCL (hydrochloric acid) in the stomach, pancreatic enzymes, and intrinsic factor from the stomach and pancreas. Hence, supportive nutritional therapies focusing on these three factors is key. Foods like apple cider vinegar increase HCL and enzyme production, fermented foods contribute to healthy gut flora for optimal digestion and protein intake will provide essential amino acids like tryptophan, tyrosine and taurine.

B Vitamins

Making sure we have all of our B vitamins is essential to making DNA in the first place, and there are plenty of dietary sources of B vitamins. Collard greens, brewers yeast and chick peas are all great source of B1. Wild rice, soy beans and almonds provide B2. Tuna, eggs, salmon and beef provide B3. Peanuts, corn, cashews, chicken and rye flour provide B5 (pantothenic acid). Bananas, walnuts, avocados, trout and brussel sprouts provide B6 (essential for methionine production). Bone broth, beef, chicken, chlorella, eggs and nutritional yeast are some sources for B12 (needed to make DNA and ATP).

Essential Nutrients

Other essential nutrients for ATP formation, methylation and free radical scavenging include selenium, magnesium and zinc. Selenium can be found in brazil nuts, blackstrap molasses, eggs, garlic and brown rice. Magnesium is found in lima beans, beet greens, avocados and figs. Zinc is found in turkey, kidney beans, wild rice, tahini and lentils (to name a few of each).

Individualized Protocol

For such an intricate and complicated process, there is never a single route of therapy, but rather an individualized treatment protocol for each person. This is just the tip of the iceberg when looking into methylation factors, and there is plenty of promise for future studies on epigenetic diets, holistic treatments and lifestyle modifications to support this process.

For further reading on epigenetics, methylation and nutritional therapies, check out the links below:

Epigenetics: The link between nature & nurture
Epigenetic diet: Impact on the epigenome and cancer

Looking For Help?

If you are looking for help with Gene Mutation and MTHFR Conditions, RNM’s Dr. Leah Hollon, is trained in working with MTHFR and Gene Mutation. For more information on booking an appointment please contact our offcie at (804) 977-2634 or visit our Book An Appointment Page.

The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Here are the top ten tips to for buying high quality supplements that help you out:

1. Make sure the front and back labels match. Seems incredibly simple, and yet can be easily overlooked. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. Don’t get caught with something you didn’t intend to buy!
2. Keep the ‘other ingredients’ listed on the label to a minimum. Limit the amount of artificial flavors, artificial colorings, preservatives, and additives in your supplement to ensure you’re getting the maximum benefit of the herb.
3. Check for allergens. Read all the ingredients to be sure something wasn’t added that your body might not agree with. Better supplement labels will provide specific allergens that are absent from the item. For example, “This product contains no soy, no dairy, no gluten.”
4. Note the expiration date on the container to be sure you’re not being sold an ineffective supplement. The lot number and manufacturing or expiration date should be clearly visible on the container. If a supplement is lacking this information, you’ll want to steer clear. Without it, there’s no way to ensure quality control.
5. Read the directions and dosage. Find out how much you’re getting per serving to determine the best deal on the shelf. Believe it or not, it is not required for directions to be on supplements. So it’s better to stick to the ones with them, as they ensure better safety than those that don’t.
6. Be sure the manufacturer’s aren’t padding the label with ‘fluff’ you don’t need: ingredients that serve no therapeutic purpose, proprietary blends that disguise the exact quantity of the supplements used, and using differing units of measurement to make the supplement seem stronger than they are.
7. Understand the herb you’re seeking, to know its proper usage and how it is best utilized for a supplement. Supplements can come as teas, tinctures, or capsules. some use just the root or leaves, while others use the whole plant. Know the best form for your herb before you buy.
8. Figure out if any of the information on the supplement label is misleading or even false. Any supplement that claims to cure an ailment is unacceptable. 20% of supplements were providing false claims about their products in 2012. Don’t get suckered in by a catchy phrase if you know it’s not true.
9. Know what the FDA accepts regarding herbal supplement labels. The following are three basic types of claims that are legally permitted on a supplement bottle:With these ten tips, you’ll ensure you enjoy a more effective supplement experience.

1. 1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
   2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
   3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).
      Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements

     10. ”Ask your naturopathic doctor! An ND will be able to guide you in the best direction for all your herbal supplement needs.

If you prefer the guidance of a medical practitioner, contact our office at (804) 977-2634 to learn how we use supplements to support you on your journey to good health.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

At Richmond Natural Medicine, many of us recognize that physical symptoms are more than just physical matter.

One of the hardest things to admit is that what we have been doing or the path we’ve been on is just not working.  Maybe something changed or maybe we changed.  But this realization can occur due to a change in our health.  The nagging headaches, the abdominal pain, poor sleep, anxiety or a new diagnosis persist.  But these symptoms can actually serve as a signal that something larger is going on. It can serve as an indicator that something bigger needs to change in your life.  You see, the mind and body connection is real.  Researchers show that under chronic long-term stress, immune markers, inflammation and heart rate variability change.  Essentially, stress and our mood do impact our physical health.  Thus, if we are living out of alignment or our purpose, the body will in fact work to communicate with you.  It will try to get your attention.  The fact is that symptoms can worsen or resurface over and over again until we do something different.  These symptoms serve as signals.

The Past

It is inevitable that we grow and change.  It doesn’t mean that we don’t appreciate the past or the life and lessons we have learned before, it may just be a different time. This can happen for so many reasons including transitions, age, injury, or loss.  For many people, a large part of their identity may come from their career or raising children where maybe there was little self-care.  As life further unfolds, the career or the nest becomes less full, and people may sense that there is a different path awaiting them.  Maybe for years they have ignored hip pain, diabetes or headaches. They mustered through where life was about duty and they did not think about their needs or what would be most useful for them.  They were not in touch with their body and instead the mind was overriding their own needs.  

But some individuals have been unhappy in a career or relationship for some time where they grinned and also mustered through it. They didn’t want to let others down or they don’t want to admit that their decision wasn’t working. They also didn’t want to fail.  But they have been willing to sacrifice their own happiness or needs for others.  It is admirable but not sustainable.  And thus because the mind, body and spirit are connected, the body will start presenting symptoms of dis-ease. It is at this point, that bodily symptoms serve as a cross roads.

Do we listen?

The point is many times we are faced with a transition that we did not anticipate or ask for.  We might be willing to give anything to have another day with a loved one, another stroll in the park before our accident, to heal a broken heart, to have that old job or to have our youth back.  It is natural that, since we are creatures of habit, many of us would like things to stay the same. Staying in the same situation provides normalcy even if it isn’t the healthiest situation.  We are often conditioned where we learn patterns from society and within our upbringing that may have told us to “suck it up and deal with it”.  But what if your body is telling you something else? Do you listen?  

The Body is Wise

You see, the body will never lie to you.  But our mind will.  We can convince ourselves of so many things as well as talk ourselves out of things or even minimize health concerns.  But the body is so wise and will communicate physical symptoms when we are in conflict or being forced to do things for long periods of time that are not congruent or in our highest good.  The body gives us clues of where attention and healing are needed.  

What is in Your Highest Good?

Change can be hard.  But sometimes sticking with the same thing is even harder.  At some point, there will be a breaking point in your health.  But if you are resisting the inevitable change where you are “sticking” with a job, or sticking with a relationship or career that makes you sick on a regular basis, your body may be screaming at you.  And at some point you may have no other option but to listen.  But even now it is your job to listen.  You are the steward of your body.  No one else.  Listen with your heart, mind, body and spirit.  What is truly in your highest good?  Be brave and follow your body’s signal.

Our Experience

The reason this topic is so important is because we see this all the time within our practice.  Because we deeply understand the mind-body connection, we see many people who come to us in pain, broken and suffering.  But it isn’t always just physical suffering.  There is often more behind their picture.  We see individuals that have been unhappy for years or something changed in their life. The point is how much are you willing to sacrifice?  How much of your health are you willing to lose before you admit a new path is needed?  

At Richmond Natural Medicine, many of us recognize that physical symptoms are more than just physical matter.  We are a whole being that needs joy, love, compassion and someone to deeply understand where we each have been; what has shaped us and what has brought us to this point.  We truly understand that there was deep value in the past, but that there is also value in a new path.

The New Path

Change is a courageous process and we welcome those that are sick, suffering and ready for a new path to unfold.  Be brave!  Be courageous!  

If you are at a place where you recognize the interconnection of your physical and emotional health and are looking for help as you make new steps in your healing journey, reach out to the team at Richmond Natural Medicine.  Contact our office (804) 977-2634 and consider working with one of our trained practitioners to customize a holistic plan to address the mind body and spirit connection of your health.  

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

Oxalates have gradually gained more attention in health news recently and the practitioners at Richmond Natural Medicine have been working with and researching them extensively for patient care.

A Low Oxalate Diet is one that reduces foods that are high in oxalates. Oxalates are a chemical compound naturally found in many foods including some “healthy” foods that people feel inclined to eat a lot of, but may not feel well afterwards and not know why. Although it may be your impulse reaction to do so, eliminating oxalates completely is nearly impossible and not entirely necessary. Additionally, the symptoms can be inconsistent, where people may feel fine one day and then off the next day. Thus it can be challenging to nail down what is happening.  

Oxalates are a commonly occurring chemical compound in foods that bind to other minerals (including calcium and magnesium), prohibiting you from absorbing them completely. Oxalates can also impact your ability to digest and process fats. This is because chemically, oxalates have rough or jagged edges, functionally making them more irritating to digest. Certain amounts of oxalates may have drastically different effects on one person than another. A treatment strategy should be individualized and will likely shift gradually. We need to look at not only dietary solutions, but lifestyle factors, epigenetics, stress, age, and the degree of illness. In fact, we see that genetics play a large role, as does past trauma. Therefore, we may need to enhance how certain receptors and enzymes work in the body. All of these individual factors play an important role in how successful and sustainable a long term health solution will be. Thus the plan must be individualized and monitored over time.  

Healing Strategy: Whole Body, Liver & Gallbladder Support

We want to look at how the liver and gallbladder are processing these oxalate containing foods – specifically how the sulfation pathway in the liver is working and how it can use support. The liver goes through two phases of detoxification (phase I and phase II). Sulfation is a process that happens during phase II. The sulfation pathway is responsible for not only processing and eliminating oxalates from the diet, but also catecholamines, hormones, aspirin, aspartame, salicylates, phenolic drugs, and alcohol. Looking at the bigger picture, folks that have a hard time processing foods high in oxalates also have difficulty processing the above-mentioned drugs, foods and food additives, and hormones. People may also present with other symptoms associated with impaired sulfation including IBS, candida, leaky gut, elevated cholesterol, migraines, and rheumatoid arthritis, to name a few. Sulfation specifically metabolizes phenols, a.k.a. oxalates, (drug examples include morphine, acetaminophen, and salicylates), alcohols (examples include benzyl alcohols, ethanol, and insecticides found on fruits and vegetables)  and amines (examples include catecholamines, histamines, and hormones). Phenols, alcohols, and amines are sometimes included in otherwise “healthy” foods like kale, beets and beet greens, spinach, tomatoes, almonds, blueberries, dark chocolate, and sweet potatoes. You do not need to completely eliminate these foods altogether, but start noticing patterns of symptoms when you eat certain foods, take certain drugs, or notice a disruption in hormonal patterns. This may all point to sulfation issues. Getting better is often dependent upon decreasing the load on the system and enhancing normal biochemistry. The more of these compounds that have accumulated, the more support is often needed. Think of oxalate overload as similar to having a sieve that becomes completely full. When you then attempt to pour more water through it, it overflows. This gives you a sense that when the body is overloaded it becomes difficult to function properly. The goal is to get the oxalates out of the sieve so that the normal flow of the body can take place.

However, sulfation is not just about phase II detox. It also allows for the building and rebuilding of the body. In fact, the act of sulfation includes adding a sulfur group to many different biochemical processes and putting sulfur into tissues to make them strong and healthy. Sulfation allows us to build strong ligaments, tendons, gut lining, hair, skin, nails, and also protects the brain. Nearly every tissue of the body has sulfur as the main ingredient and thus sulfation is key to a healthy and strong body.  

However, it is important to understand that adding sulfur groups into the body is not always easy. There are competing factors as discussed above which include genetics, stress, trauma, and the amount of oxalates that we eat. Additionally, sulfur and oxalates specifically compete with one another. Moreover, if we have too much stress and are eating high oxalate foods we can see a decrease in the ability for the body to sulfate to make healthy tissues. If you add in a possible genetic predisposition or a trauma, then you can really see effects of various and complex symptoms. Some people may not just have issues with breaking down oxalates, they could also have issues with breaking down chemicals known as salicylates and histamines. If this is the case, then a more compressive plan will be necessary to enhance phase II detox support to the entire system. This type of support is often recommended for those individuals with multiple chemical sensitivities and those that do not tolerate pharmaceutical drugs well.

Symptoms or Disease States that Correlate to Impaired Sulfation (High Oxalate Overload):

Fibromyalgia Cracking and popping of joints Autism/ASD

IBS Chronic fatigue Autoimmune diseases

Migraines Urinary frequency, burning Frequent infections

Poor sleep Vaginal pain or burning Chemical sensitivities

Diverticulitis Abnormal hormonal levels Depression/Anxiety

Kidney stones Diabetes or glucose issues Slow healing

Rashes Elevated cholesterol Leaky gut

Diet:

When addressing oxalates we must use diet as one therapy tool. Therefore, we try to limit oxalates in the diet to no more than 50mg daily. This is not meant for you to meticulously measure out every little thing you eat, but rather to familiarize yourself with high oxalate foods and limit consumption while increasing foods that are nutrient rich, liver and gall bladder supportive, non-GMO, and as seasonal as possible. Some foods to increase in your diet are the brassicas, including broccoli, brussel sprouts, cauliflower, and cabbage – all of which support the sulfation process. Generally this is a process and reducing high oxalate foods over time is more beneficial than cutting them out cold turkey. Sometimes a more conservative oxalate restriction is recommended up front to try to get as much support early on. It is important to keep in mind that everyone is different and your level of reactivity is very individual. This is when working with a nutritionist is helpful, as we can tailor your diet and monitor your reactions over time. The ultimate goal will be to limit certain foods for a period, support liver and gallbladder function, increase nutrient rich foods, and enhance absorption of nutrients while slowly expanding your diet rather than continually limiting or restricting the foods you can eat. Here is a fairly comprehensive list of low, medium, and high oxalate foods.

Supplementation, Liver and Gall Bladder Support & Lifestyle

Specific supplementation may be helpful in order to support the sulfation pathway in the liver and gall bladder while reducing oxalate foods in the diet. Helpful inputs may include calcium/magnesium, NAC, P-5-P and/or sulfur supplementation. Dosages should be recommended by your doctor or nutritionist and can be case-by-case dependent. Also, the timing of these supplements in relation to mealtimes can be very important. Getting adequate amounts of sunshine and vitamin D is helpful and reducing and avoiding stress and toxic environments as much as possible is also highly recommended. Increasing your water intake to half your body weight in ounces is encouraged. Keeping a food and symptoms journal is extremely helpful for a nutritionist to review.

If you suspect you may have issues with oxalates, liver, gall bladder, or digestive dysfunction, contact our office and consider working with a naturopathic doctor to create a custom care plan that addresses your unique symptomology.

Additional Reading:

Oxalates & MTHFR: Understanding the Gut-Kidney Axis

Oxalates: Their Influence on Chronic Disease

The Downside to High Oxalates

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of the National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.