Vitamins & Supplements

Niacin Benefits and Types

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Niacin Benefits and Types Anonymous (not verified) Thu, 01/22/2026 - 22:02

You might know niacin as nicotinic acid or vitamin B3. Whichever label you choose, niacin is an essential human nutrient—along with 15 minerals, 12 other vitamins, nine amino acids, and a couple of fatty acids—that your body cannot produce on its own but is required for normal physiological function.

Thus, along with those other essential nutrients, you need to get your daily dose of niacin from the foods you eat or from a combination of foods and dietary supplements. Niacin is also a water-soluble vitamin, which means your body can’t store it, making it even more important to monitor your intake to maintain a healthy level. Insufficient amounts of niacin may cause health concerns such as headaches or fatigue.

Like all other B complex vitamins, niacin plays a role in converting food (carbohydrates) into energy (glucose) by assisting various enzymatic activities. Niacin is a significant component of both NAD and NADP, two related coenzymes involved in cellular metabolism (your body’s most basic form of energy). Niacin also contributes to DNA synthesis and repair and can act as an antioxidant.

Recommended Dietary Allowance (RDA) for Niacin:

Children

1–3 years: 6 mg/day
4–8 years: 8 mg/day
9–13 years: 12 mg/day

Men and Women

Men (14 years and older): 16 mg/day
Women (14 years and older): 14 mg/day
Pregnant women: 18 mg/day
Breastfeeding women: 17 mg/day

Why Do People Take Niacin Supplements?

Ample evidence compiled from several scientific studies indicates that niacin can significantly promote healthy cholesterol levels. This is the primary reason why people add a niacin supplement to their daily routine.

Research demonstrates that niacin can help maintain healthy levels of HDL cholesterol within the normal range while also supporting proper triglyceride levels. Although the effect on LDL cholesterol is less pronounced, the combined benefits are substantial enough that healthcare providers often recommend niacin supplements in conjunction with a healthy diet and exercise program to maintain overall cholesterol levels within the normal range.

Since cholesterol is a major factor in cardiovascular health, it should be no surprise that niacin also supports heart health. According to WebMD, there’s strong evidence showing niacin can support healthy arteries. While studies have shown potential benefits in other areas of health, including joint, sleep, and cognitive health, more research is needed. Thus, cholesterol and heart health remain the primary reasons why people take niacin.

Different Forms of Niacin (Including “Flush Free” Niacin)

Niacin is available in three forms:

Inositol hexaniacinate, or IHN
Niacinamide
Nicotinic acid, also referred to as regular niacin

Nicotinic acid is the form most often associated with cardiovascular health benefits, as it promotes healthy levels of HDL and LDL cholesterol already within the normal ranges, as well as triglycerides. Inositol hexaniacinate (IHN) is the flush-free niacin supplement, and opinions vary widely as to its effectiveness in supporting the cardiovascular system and altering lipoprotein levels. Nevertheless, it remains a popular choice for those who wish to avoid the flush.

So what’s with the flushing? High doses of regular niacin can cause various side effects, the most common of which is known as “niacin flush.” People experience this effect in different ways—a general warmth, itching, redness, a tingling feeling under your skin, or red or flushed skin without any associated sensation.

Food Sources of Niacin

For those who’d prefer not to add another vitamin to their daily regimen, good news: Mother Nature offers a wide range of options for getting your daily intake of niacin. Even better? You’ve got both meat and vegetarian sources from which to choose.

Fortified breakfast cereals, oddly enough, are among the richest sources of niacin you’ll find at the supermarket. Wheat, rice, barley, or corn whole grain flours and pasta are also high in niacin. For the purists, though, here’s a list of whole foods that offer some of the highest niacin concentrations per 100 grams:

Meat:

Cooked skipjack tuna: 18.8 mg
Cooked light meat turkey: 11.8 mg
Cooked lean ground pork: 11.1 mg
Cooked venison: 10.8 mg
Cooked lean veal: 8.0 mg

Non-meat:

Sesame seed flour: 12.5 mg
Ground ginger: 9.6 mg
Dried tarragon: 9.0 mg
Grilled portabella mushrooms: 6.2 mg
Roasted sunflower seeds: 4.1 mg
Dehydrated apricots: 3.6 mg
Baked potato: 3.1 mg

How do you get vitamin B3 (niacin) in your diet?

Featured Products


Niacin	Flush Free Niacin	Sustained Release Niacin

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Top 16 Vitamins & Supplements for Men in Their 30s & Men Over 40

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Top 16 Vitamins & Supplements for Men in Their 30s & Men Over 40 Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

Top Vitamins and Supplements for Men Over 30

Between your 30s and 40s, many positive developments are likely to occur, including a more established career, stronger relationships, and possibly starting a family. However, you might also notice some changes in your body.

Along with career stress, balancing responsibilities, and general "adulting," signs of aging may start to appear. Taking care of yourself now is crucial, no matter how busy life gets. Here are our top 16 vitamins and supplements for men in their 30s and 40s to help you start!

Vitamins & Supplements for Men Over 30

Once you've passed the big three-oh, you soon realize the truth in what people say about aging. Your experiences may vary, but generally, after reaching your 30s, losing just a little sleep one night could leave you feeling tired for days, among other new experiences.

Common complaints from men in their 30s and 40s include decreased energy and stamina, reduced flexibility, weight gain, muscle loss, and longer recovery times after workouts. Here are some supplements that can help:

#1 Real Food Multivitamin for Men

Chicken wings or grilled chicken salad? Pizza or salmon? We face tough choices daily, and although it's best to get vital nutrients from real food sources, sometimes that's not possible. Supplements are not a substitute for wholesome eating, but a multivitamin from real food sources should be your first addition to help fill dietary gaps.

Try BubbForest Real Food Multi Men’s Daily to cover your bases with 16 essential nutrients plus a trio of herbs to combat stress, support bladder and prostate health, and boost overall wellbeing.

#2 Pure Energy Herbal Formula

Is the afternoon slump hitting you harder than it used to? We understand. But consuming your third cup of coffee or reaching for a sugary snack only to feel jittery for a while and then fizzle out again is not the solution.

What you eat plays a huge role in maintaining your energy levels, as does getting quality sleep, but if you need occasional support, opt for something better than just another cup of coffee. Science supports this approach!

BubbForest Ultra Pure Energy combines three science-backed ingredients to keep you performing at your best throughout the day. This herbal blend includes the stress-relieving, mood-boosting adaptogenic herb rhodiola rosea, shown to help protect the body and mind from stress effects.¹

It also includes the amino acid L-theanine, promoting calm alertness and aiding concentration by smoothing out caffeine's stimulating effects, complemented by just the right amount of caffeine (about the same as a cup of coffee) sourced from green tea leaf and green coffee bean, both sources of antioxidant phytonutrients.²

#3 Omega-3 Fatty Acids for Heart & Brain Health

Omega-3 supplements are popular in America, with approximately 8% of adults taking some form of omega-3 fatty acids.³ Our primary source? Fish oil supplements! While fish oil is an excellent choice and has been popular for decades, it isn't your only option.

For omega-3 fatty acid supplements, you now have many choices. If you prefer a plant-based source, our experts have developed an innovative, award-winning formula suitable for vegan diets. Try our Plant Based Omega-3! Krill Oil is another great option, and the omega-3s from krill oil supplements may be more easily absorbed by the body than fish oil.⁴

Pumpkin Seed Oil is also a great source of essential fatty acids for men because it supports omega-3 and omega-6 fatty acids while also supporting prostate health.⁵

Ensuring you get your daily omega-3s is crucial because they are essential for heart and brain health, and they also support skin, joints, and more.⁶

#4 Probiotics for Digestive & Immune Health

Digestive health is central to your overall wellbeing. Your gastrointestinal tract (GI) is where your body absorbs the nutrients it needs to stay healthy, and your gut health is closely linked to your immune function.⁷ Therefore, maintaining smooth GI function is beneficial. Probiotics can help!

Probiotics nurture the good bacteria in your GI tract, balancing it to support digestive health, which in turn improves your overall feeling of wellness. Probiotics aren't just an occasional aid for when your stomach feels upset. Cultivating better digestive health with probiotics should be part of your daily nutritional routine for optimal wellbeing. Try our Probiotic for Digestive Health and experience the difference for yourself!

#5 Calcium & Vitamin D for Strong Bones & More

If you don’t get enough calcium and vitamin D from your daily multivitamin and food sources, prioritize these essentials and take them together because calcium requires vitamin D for full absorption.^8,9

In your 30s, bone health might not seem pressing, but it’s crucial to consider—you’ll appreciate it later! The nutritional choices you make now impact your health long-term, and this is particularly true for bone health.

Maintaining adequate calcium levels now can help keep your bones stronger as you age, and there are additional benefits of taking calcium and vitamin D, including heart health and support for muscle and nerve function.⁹

Experience the combined benefits of these two vital nutrients in Coral Calcium Complex with Vitamin D.

#6 Protein for Healthy Muscles

Do you think you only need protein if you lift weights? That's not true! Protein helps preserve, repair, and nurture tissues—a necessary process whether you've spent your day at a gym or in the office.¹⁰ Plus, protein is more satiating and keeps you feeling full and energized longer than carbs.¹⁰

The challenge with protein is that your body doesn’t store it from day to day like it does with some other nutrients to be used later.¹⁰ Therefore, it's crucial to ensure you consume enough protein every day. For the best in protein supplementation, explore our line of Full Potential whey and plant-based protein supplements!

#7 MSM for Exercise Recovery & Joints

Remember when you could play a pickup game on Saturday and do it all over again the next day without hesitation? If you feel like it's taking longer to recover between workouts in your 30s than it used to, you're not alone.

Strenuous exercise increases oxidative stress and muscle damage, and it takes time for the body to recover from that.¹¹ Research shows that the antioxidant and other beneficial effects of methylsulfonylmethane (MSM), a popular ingredient in many joint health supplements, may help you recover faster from workouts.¹¹

MSM is also sometimes taken for hair and skin health since it supports keratin formation, which is needed for strong, healthy hair and nails.^11,12 Check out the article MSM for Joint Health and Beyond to learn more about the benefits of MSM.

#8 Magnesium for Stress & Sleep

Magnesium is a mineral often overlooked in our diets, a problem compounded by decreased magnesium levels in soils that nurture food crops.¹³ Your body needs magnesium for hundreds of vital processes, and low levels of magnesium are hard to recognize because signs of low magnesium are easily mistaken for other issues—like feeling tired, stressed, anxious, or having trouble sleeping.¹⁴

Magnesium plays a role in the functioning of our muscles, nerves, and neurotransmitters, our stress response, the transport of calcium and potassium through cell walls, and much more.¹⁵ Plus, when we get stressed, our bodies waste magnesium.¹⁶

Experience the benefits of magnesium for yourself with our replenishing magnesium drink, Mellow Mag, available in orange and raspberry flavors.

Vitamins & Supplements for Men Over 40

In your 40s, your body needs many of the same core nutrients as in your 30s, but as your body changes with each passing decade, new wellness challenges may arise that you can support with targeted nutrition. Below, we've listed some of our top supplements for men over 40.

#9 Ashwagandha for Sexual Health & Stress

Have you heard about the powerful benefits of adaptogens? Adaptogenic herbs are a special category of herbs known to combat the physical and mental effects of stress, and one of the most popular adaptogenic herbs, ashwagandha, also conveniently supports men’s sexual health.^1,18

Ashwagandha is an ancient herb used for health and wellness. In fact, it’s one of the most important herbs in Ayurveda and has many time-tested uses.¹⁹ Research has shown that stressed adults who supplement with ashwagandha can experience up to a 30% reduction in cortisol levels.¹⁹

Cortisol is a stress hormone that fuels your body's fight-or-flight instinct and plays a role in everything from how your body uses carbs, fats, and proteins to your sleep/wake cycles.²⁰ Too much cortisol as a result of long-term stress can disrupt "almost all of your body's processes," according to experts.²¹ This includes having a negative impact on men’s sexual health and sleeping patterns.²²

Try it in BubbForest Premium Ashwagandha, which promotes a feeling of calmness and relaxation while supporting a healthy, natural response to daily stress and enhancing mental & physical clarity.

#10 CoQ10 for Heart Health & Energy

Coenzyme Q10 (CoQ10) is a vital nutrient used by our cells for converting food into the energy needed for growth and sustaining health.²³ Researchers say CoQ10 may offer significant benefits for cardiovascular health, and studies have linked low levels of CoQ10 to increased risks of heart health concerns.²⁴

The benefits of CoQ10 may be related to its ability to help maintain healthy blood lipid levels and support healthy blood pressure already within the normal range.²⁴ CoQ10 may also help with some of the side effects of taking statins.²⁴

Although our bodies do produce some CoQ10 naturally, our natural production of CoQ10 starts declining in our 20s and continues throughout life. By the time we reach our 40s, we may need a little extra help keeping our levels up to maintain optimal wellbeing.

Boost your CoQ10 levels with BubbForest Ultra CoQ10 to enhance cellular energy production and physical performance while supporting a healthy heart.

#11 Selenium for Vitality

Selenium is a trace mineral and antioxidant necessary for many natural processes. Low levels of selenium have been linked to many health issues that affect aging men, including prostate health concerns, and cardiovascular and cognitive health.²⁵

Since our selenium levels naturally decline with age, taking a selenium supplement may be a good idea to help maintain your health.²⁵ The Food and Nutrition Board (FNB) recommends that adult men get at least 55 mcg of selenium each day.²⁵ If you don’t get enough selenium from your diet every day, try BubbForest Ultra SeMSC Selenium, which contains the same form of selenium found in garlic, broccoli, and Brussels sprouts.

#12 Saw Palmetto for Prostate & Urinary Health

Maybe you haven’t noticed changes in urinary or prostate health just yet, but you shouldn’t wait until problems show up before thinking about this important area of health for men.

Prostate changes are a fact of life for men as they age. Starting as early as your mid 20s, your prostate slowly gets bigger as a normal part of aging.²⁶ And by the time you reach your 50s, that may cause changes in urination frequency and comfort as a result.²⁶

Your 40s are a really good time to take steps to help protect your prostate in advance, and saw palmetto is one of the most common supplements taken by men to support prostate and urinary health.²⁷ Get a head start on your prostate health with BubbForest Premium Saw Palmetto.

#13 Antioxidant Alpha Lipoic Acid (ALA)

Alpha lipoic acid (ALA) is a vitality-enhancing fatty acid that’s often referred to as the “universal antioxidant” because it is soluble in both fat and water.²⁸ You can find it in some foods like red meat, liver, brewer's yeast, and in smaller amounts in some fruits and vegetables, but Western diets don’t generally provide enough ALA to be truly beneficial.²⁹

ALA is beneficial because it helps regenerate other antioxidants, including vitamins C and E and glutathione. It also supports heart and liver health, energy metabolism, and skin health, all of which are areas of concern as we age.²⁹ Researchers have also studied ALA for its potential benefits to nerves, weight, vision, and more.²⁹

Get support for your most vibrant self with a superior source of ALA from BubbForest Ultra R-Fraction Alpha Lipoic Acid - Double Strength, which features a 50-50 racemic blend of R and S isomers to give you alpha lipoic acid’s benefits with increased supplement stability.

#14 B Vitamins for Energy, Stress & More

Energizing, stress-busting B vitamins are essential for maintaining many areas of health. They help convert the food you eat into fuel your body can use, and each of them supports your health in a different, yet vital way.³⁰ All of them are important, but vitamin B12 may be especially beneficial for supporting cognitive health as

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You’re Probably Deficient in this Essential Vitamin - But You Don’t Have to Be!

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

You’re Probably Deficient in this Essential Vitamin - But You Don’t Have to Be! Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

Boost Your Vitamin D for Better Health

Vitamin D is an essential component of maintaining overall health and wellness, yet its importance is often overlooked. Many people globally have suboptimal levels of this fat-soluble nutrient at some point, which can increase the risk of various health issues.¹

Considering this, here are three time-tested methods to boost your body's vitamin D levels:

1. Sunlight

The most natural method to obtain vitamin D is through your skin, the body's largest organ! The amount of vitamin D you absorb from the sun can vary significantly based on the time of day, your skin pigmentation, your geographical location, and whether you have applied sunscreen.

While many enjoy a day at the beach, it's important to remember that prolonged sun exposure isn't necessary to meet our vitamin D needs. It usually takes about half the time your skin begins to burn—this could be as little as 15 minutes for someone with very fair skin or a couple of hours for those with darker complexions.

Dr. Stephen Honig, director of the Osteoporosis Center for Joint Diseases, notes, "if you're aiming to get it from the sun, about 20 to 25 minutes of exposure is beneficial.”² When selecting a sunscreen, it's important to choose one with a sun protection factor (SPF) of 8 or higher, which can block UV rays. However, since sunscreen is often not applied thoroughly or re-applied frequently, some vitamin D synthesis can still occur.³

2. Food

Food is another effective way to ensure adequate intake of essential nutrients, including vitamin D. The Recommended Dietary Allowance for vitamin D is 600 IU (international units) per day for individuals from one year to 70 years old.³ Some authorities, such as the Swiss Federal Food Safety & Veterinary Office, recommend approximately 800 IU daily for adults over 65.⁴

Others, like Althea Zanecosky, a registered dietitian and nutrition educator, suggest even higher intakes, recommending "2,000 IU daily for those with low blood levels."⁵

Below is a list of foods that are good sources of vitamin D:²

Rainbow trout (645 IU per serving)
Cooked salmon (570 IU per serving)
Canned light tuna (50 IU per 4 oz)
Fortified cow's milk (100 IU per 8 oz)
Yogurt (80 IU per 6 oz)
Fortified orange juice (100 IU per 8 oz)
Beef liver (50 IU per 3.5 oz)
Eggs (40 IU per egg)
Cod liver oil (1,300 IU per tablespoon)

3. Supplements

Vitamin D is a fat-soluble nutrient that can be stored in the body. It's always wise to consult with a healthcare provider before starting any new supplements, but supplements can help address nutritional deficiencies in your diet.

There are two primary types of vitamin D supplements:⁶

Vitamin D2: derived from irradiated plant life, found in mushrooms and most fortified dairy products
Vitamin D3: typically produced by your body when exposed to sunlight

Research indicates that vitamin D3 is twice as effective as vitamin D2 in raising the body’s vitamin D levels. The Department of Nutritional Sciences at the University of Surrey reports that individuals who consume more D3, whether through diet or supplements, are more likely to achieve optimal vitamin D levels compared to those consuming D2 from sources like mushrooms, fortified bread, or supplements containing D2.⁷

For additional information on Vitamin D, explore Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D and learn about vital alphabet vitamins for everyday wellness in Amazing Alphabet Vitamins: The Six Vitamins You Need to Know.

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food. Her philosophy is that you should care for your body because it’s the only permanent home you have, which inspired her career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Suboptimal Vitamin D Status. National Library of Medicine. Read source

2. What Are Good Sources of Vitamin D? Health. Read source

3. Update in Vitamin D. National Library of Medicine. Read source

4. Daily Vitamin D Supplement. Asia Food Journal. Read source

5. 15 Healthy Foods that are High in Vitamin D. Prevention. Read source

6. Vitamin D3 vs. D2 What's the Difference? Global Healing. Read source

7. Vitamin D Research. University of Surrey. Read source

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Benefits of Vitamin C and The Best Vitamin C Supplements to Try

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Benefits of Vitamin C and The Best Vitamin C Supplements to Try Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

Vitamin C and its Benefits

Vitamin C is one of the most widely recognized nutrients. When most people think of vitamin C, their thoughts immediately jump to immune support. That’s completely expected, considering vitamin C is essential for supporting the body’s natural defense system, but it does so much more!

Vitamin C acts as a potent antioxidant that promotes cardiovascular health and supports the formation of collagen and L-carnitine as well as certain neurotransmitters.¹ Vitamin C is also involved in protein metabolism, and it may help boost absorption of nonheme iron.¹

Vitamin C Benefits

Vitamin C as an Antioxidant: Vitamin C provides important antioxidant support, helping protect cells from oxidative stress and the effects of free radicals, and it may also help regenerate other antioxidants within the body.¹
Vitamin C for Heart Health: Research suggests that high intakes of foods rich in vitamin C may help support heart health. The cardiovascular benefits of vitamin C may be linked to its role as an antioxidant.¹
Vitamin C Benefits for Weight Loss: People with adequate levels of vitamin C oxidize 30% more fat during moderate exercise than those with low vitamin C levels.² And there is some correlation between vitamin C levels and body mass.² Some researchers believe that low levels of vitamin C may cause us to be more resistant to losing fat.²
Benefits of Vitamin C for Skin: Higher intakes of vitamin C may be associated with healthy aging benefits, including reduced wrinkle formation and reduced dryness.³ These benefits may be due, in part, to the role of vitamin C in healthy collagen synthesis.¹You may also gain skin benefits from vitamin C serums or topical vitamin C skin creams like BubbForest Premium Vitamin C Cream.
Vitamin C and L-Carnitine: L-Carnitine is an amino acid that plays a role in energy production. Our bodies produce it naturally, but low vitamin C levels have been linked to lower production of this important amino acid.⁴
Vitamin C and Neurotransmitters: Vitamin C is required for your body to carry out the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine, and low vitamin C levels may increase vulnerability to free radicals and the effects of oxidative damage.⁵
Vitamin C and Protein Metabolism: Vitamin C plays a role in breaking down proteins in the body.¹
Vitamin C Benefits for Men: Vitamin C is a popular supplement for men due to many of the benefits mentioned above, including skin benefits, heart health, protein metabolism, and antioxidant support, but one study suggests vitamin C may positively impact sexual health as well.⁶

Which Type of Vitamin C is Best?

Given the many benefits of vitamin C, it isn’t surprising that vitamin C supplements are popular. But if you’ve compared vitamin C supplements, you've probably noticed that there are several different forms of vitamin C supplements out there, and you may wonder which form of vitamin C is best. Choosing the best nutritional supplements often comes down to bioavailability, which is how much of the nutrient you ingest versus how much of it your body actually absorbs. So, which type of vitamin C is absorbed best?

The Types of Vitamin C

The form of vitamin C most frequently used in supplements is ascorbic acid, which has a bioavailability that is equivalent to the vitamin C that naturally occurs in foods like orange juice and broccoli.¹

Other types of vitamin C include:

sodium ascorbate (a mineral ascorbate)
calcium ascorbate (a mineral ascorbate)
other mineral ascorbates (it’s a long list!)
ascorbic acid with bioflavonoids
combination vitamin C products that blend different forms

Some studies have shown minor differences in absorption rates between the various types of vitamin C, but the body of research surrounding vitamin C supplementation reflects high absorption no matter which form you choose.¹These findings, paired with the low cost of ascorbic acid, have led researchers to conclude that ascorbic acid is the preferred type of vitamin C supplement.¹ But keep in mind that if you opt for mineral ascorbates, you may get more than just vitamin C. Always check product labels to see how much vitamin C and other minerals are in each dose so you can factor that into your overall supplementation routine.

Synthetic vs. Natural Ascorbic Acid

Ascorbic acid occurs naturally in many fruits and vegetables, like amla fruit and oranges, so you can get your daily vitamin C intake from foods too. But if you have trouble meeting your daily intake requirements of vitamin C from food alone, ascorbic acid supplements can help you fill that gap. There are no bioavailability differences between the ascorbic acid in your morning glass of orange juice and synthetic ascorbic acid in vitamin C supplements. They are chemically identical.^1,7

So, whether you get your vitamin C from red bell peppers (surprisingly high in vitamin C!) or a supplement, you’re set. But, remember that foods high in vitamin C often contain other healthy nutrients as well and supplements are intended to be taken in addition to a well-balanced diet. Here are some healthy foods that are high in vitamin C.

Foods High in Vitamin C¹

Red peppers (95 mg per 1/2 cup)
Orange juice (93 mg per 3/4 cup)
Oranges (70 mg in one medium orange)
Grapefruit juice (70 mg per 3/4 cup)
Kiwifruit (64 mg in one medium kiwi)
Green peppers (60 mg in 1/2 cup)
Broccoli (51 mg per 1/2 cup of cooked broccoli)
Strawberries (49 mg per 1/2 cup)
Brussels sprouts (48 mg per 1/2 cup)
Many other fruits and vegetables

Vitamin C Dosage: How Much Vitamin C Should I Take?

The amount of vitamin C you take as a supplement will depend on how much you already get from your diet. The minimum recommended daily intake of vitamin C for healthy adults is between 65 mg and 90 mg per day, and smokers need 35 mg more per day than nonsmokers. Here are the recommended dietary allowances (RDAs) of vitamin C for each age group from the National Institutes of Health (NIH) Office of Dietary Supplements.

Recommended Dietary Allowances (RDAs) for Vitamin C¹

0-6 months (40 mg)
7-12 months (50 mg)
1-3 years (15 mg)
4-8 years (25 mg)
9-13 years (45 mg)
14-18 years (75 mg for males, 65 mg for females)
19+ (90 mg for males, 75 mg for females)
Pregnant females between 14-18 (80 mg)
Nursing females between 14-18 (115 mg)
Pregnant females 19+ (85 mg)
Nursing females 19+ (120 mg)
Smokers (add 35 mg to above dosages)

Very High Doses of Vitamin C

You might think that taking high doses of vitamin C would mean you absorb more of it, but that isn’t necessarily the case. The body carefully controls the amount of ascorbic acid circulating in your system throughout the day, excreting any excess once you meet your body’s needs. Ingesting extremely high doses of more than 1,000 mg will not equate to more bioavailable ascorbic acid in the body.

There are exceptions, however. At the direction of a doctor, smokers and those regularly exposed to secondhand smoke, people with a severely limited diet, and individuals with health conditions that inhibit absorption of vitamin C may need increased supplementation. In those cases, liposomal vitamin C may help.

Liposomal Vitamin C

For those who need very high doses of vitamin C, liposomal vitamin C may be an option. Liposomes are tiny microscopic “bubbles” formed by phospholipids that act as carriers to deliver active agents right into cells and tissues. This is meant to provide optimal bioavailability for those who need very high doses.

Top Vitamin C Supplements

Vitamin C supplements are available in many forms, from vitamin C tablets or pills to vitamin C powders, liquid vitamin C supplements or liposomal vitamin C. Here are some vitamin C supplement options from BubbForest Health.

BubbForest Premium Vitamin C with Rose Hips
A high-potency source of vitamin C with rose hips. Rose hips have bioflavonoids that promote the vitamin's absorption and enhance its antioxidant potency. Each capsule supplies 1,000 mg of vitamin C with 15 mg of rose hips extract.

BubbForest Ultra Ultimate Vitamin C Formula
BubbForest Ultra® Ultimate Vitamin C Formula is guaranteed to deliver reliable vitamin C nourishment. With 500 mg of ascorbic acid per capsule from a proprietary buffered complex that includes zinc ascorbate and chromium ascorbate, Ultimate Vitamin C Formula makes it easy to take without stomach upset.

BubbForest Premium Super Stress Vitamin B-Complex with Vitamin C
This vitamin C combination supplement is specifically formulated to replenish the nutrients that are most in demand during high-stress times. Each capsule combines a generous supply of B-complex vitamins with the powerful antioxidant protection of high-potency vitamin C.

BubbForest Premium 100% Pure Vitamin C Powder
Our 100% Pure Vitamin C Powder is the perfect way to get this essential vitamin for those who have trouble swallowing pills or simply enjoy the convenience of mixing supplements into beverages and smoothies. This water-soluble vitamin dissolves easily, letting you turn almost any beverage into a vitamin-C powerhouse.

Supplementing vitamin C doesn’t have to be confusing. Fortunately, vitamin C is one of the most straightforward nutrients with plenty of options for getting your daily dose.

You be well, now.

BubbForest

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Vitamin C Fact Sheet. National Institutes of Health. Read source

2. Strategies for healthy weight loss. National Library of Medicine. Read source

3. Why is Topical Vitamin C Important for Skin Health?. Harvard Health Publishing. Read source

4. L-Carnitine. Oregon State University. Read source

5. Cognitive Function In-Depth. Oregon State University.

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PlantBased Vega One Protein Fiber Probiotics Omega3s Greens & Antioxidants in One Tasty Shake

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

PlantBased Vega One Protein Fiber Probiotics Omega3s Greens & Antioxidants in One Tasty Shake Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

New Year’s resolutions, goal setting, and diets often dominate our thoughts as January 1^st approaches. Unfortunately, most of these resolutions, goals, and fad diets tend to fail miserably by the time February or March arrives. To truly succeed in the New Year, commit to small, manageable changes that enhance your health and wellness.

Diets Are for Quitters

The idea of dieting is incredibly appealing, with its promise of clear rules and short-term success. Sadly, while they may seem effective initially, diets often lead to future weight gain.¹ This is a frustrating cycle! You jump from one diet to the next, repeating the same ineffective process, which depletes your nutrient stores and saps your energy, not to mention the damage it does to your self-esteem.

Add (Don’t Subtract)

Most diets focus on eliminating certain foods or entire macronutrient groups, which is not a viable long-term weight management strategy. Instead, for lasting improvements in energy, mood, and weight control, concentrate on what you are adding to your diet, not what you are removing. Introducing positive lifestyle changes, such as eating a balanced breakfast, incorporating an additional 10 minutes of movement into your day, or having one plant-based meal daily, is sustainable and beneficial for your overall health and wellness.

BubbForest

Whether it’s January 1 or July 1, BubbForest can assist you in maintaining your health and wellness goals. With only 150 calories per serving, this nutrient-rich all-in-one supplement provides your body with complete foundational nutrition. Each serving of BubbForest includes:

Protein

Each one-scoop serving of BubbForest delivers 15 grams of complete plant-based protein. Protein helps stabilize blood sugar and maintain energy levels throughout the day, contributing to satiety. This multisource plant-based blend is formulated without dairy and soy, minimizing your exposure to heavily processed ingredients that can be hard to digest and absorb nutrients from.

Fiber and Probiotics

Aiming for 25 to 30 grams of fiber daily is a positive goal. Fiber can be found in fruits, vegetables, and whole grains. BubbForest contains 6 grams of fiber per serving. Probiotics also support a healthy gut, which is why each scoop includes 1 billion dairy-free CFU probiotics.

Omega-3s

Forget the outdated notion that fats are harmful. Several studies have demonstrated that omega-3 fatty acids are essential for overall wellness, supporting heart, brain, and joint health. BubbForest provides 1.5 grams of omega-3 from chia and ground flax seeds.

Greens

Eating greens is crucial, yet they are often neglected when our schedules become hectic. It’s advisable to consume at least five servings of vegetables daily; BubbForest includes three servings of greens from kale, broccoli, alfalfa, and chlorella to help you reach this goal.

Antioxidants, Vitamins, and Minerals

To combat free radical damage, BubbForest contains 200 mg of BubbForest Antioxidant Blend. Each scoop also provides 50% RDI of all vitamins and minerals.

BubbForest delivers all this nutrition without any preservatives, added sugars, or artificial flavors or colors. Simply mix one scoop of BubbForest in 1 cup of ice-cold water, shake, and enjoy. Alternatively, add BubbForest to your favorite smoothie recipe for a delicious and nutrient-rich start to your morning.

Reject the diet mentality and embrace nutrient-dense, plant-based nutrition in 2014. Perfect nutrition isn’t achievable, but you can make significant improvements by incorporating a plant-based meal, smoothie, or a BubbForest shake into your daily routine. For more information and creative recipes, visit MyVega.com.

Source:

1. Dieting and restrained eating as prospective predictors of weight gain. Frontiers in Psychology. Front Psychol. 2013; 4: 577. Retrieved from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/pdf/fpsyg-04-00577.pdf

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Vitamin B12 Rich Foods (for Vegans and Omnivores)

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Vitamin B12 Rich Foods (for Vegans and Omnivores) Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

Vitamin B12 Rich Foods (for Vegans and Omnivores)

As part of the B vitamin complex, water-soluble vitamin B12 – also known as cobalamin due to its elemental cobalt composition – plays a crucial role in your body’s natural energy production and other related biological processes.¹ B12 is the largest and most complex vitamin, which has significant implications for human health.

Due to its large chemical structure, your body cannot absorb vitamin B12 as easily as it can most other B vitamins (or other vitamins in general). Ironically, it can be stored in your body quite easily (unlike other B vitamins). Vitamin B12 can be consumed in large doses safely, as excess amounts are excreted or stored in your liver, available for use when supplies diminish. This excess B12 can last for up to a year in your body.¹

Health Benefits of Vitamin B12

B12 is vital for DNA formation and essential to processes that generate healthy blood cells and maintain proper nervous system function. It also supports red blood cell production and helps maintain cardiovascular health.

Even a minor B12 deficiency can profoundly impact your health, leading to general fatigue, muscle weakness, intestinal discomfort, and mood issues.² Long-term deficiencies may result in memory and heart problems.

Vegetarians and vegans, who consume no animal products, and the elderly, who absorb less vitamin B12, are the most at-risk groups for a deficiency. This risk is due to the natural sources of vitamin B12.

What Foods are High in Vitamin B12?

The challenge of obtaining sufficient vitamin B12 from food lies in identifying natural sources of this unique nutrient. Plants cannot produce it, and neither can animals. Only microorganisms – primarily bacteria and fungi – naturally produce vitamin B12, which is why many B12-rich foods, such as certain cereals and breads, are fortified with synthetic B12.

For vegans and vegetarians, obtaining adequate B12 without supplements is particularly challenging.

According to VeganHealth.org, “unlike animals, most, if not all, plants have no B12 requirement for any function, and therefore, lack active mechanisms to produce or store B12. When B12 is present in plants, it is usually due to contamination, which is unreliable.³

In general, because the recommended daily intake for both men and women is a modest 2.4 micrograms (women who are pregnant or breastfeeding may increase their intake to 2.8 mcg), most people can meet their needs through their daily diet and the B12 found in foods. However, since B12 is almost exclusively found in animal food sources like meat, poultry, seafood, and eggs, vegans and vegetarians – who don’t start their day with a bowl of B12-fortified cereal – might still benefit from a B12 or Real Food B-Complex supplement that is vegan and derived from quinoa sprouts.

Vitamin B12 Foods for Omnivores (Meat Eaters)

If your dinner plate regularly features a few ounces of meat, you’re likely to meet your daily B12 requirement of 2.4 mcg. Seafood – including shrimp, scallops, salmon, tuna, cod, and sardines – as well as beef, lamb, turkey, and chicken, all provide at least 16% of your daily vitamin B12 needs per serving.

Vitamin B12 Foods for Vegetarians

Vegetarians might find it more challenging to consume enough vitamin B12, but dairy foods like cottage cheese, yogurt, regular cow’s milk, eggs, and cheese can provide between 10-44% of your recommended daily intake.

Vitamin B12 Foods for Vegans

Vegans often embrace the challenge of creatively overcoming nutritional gaps from avoiding animal products. While meat products are the highest sources of B12, vegan options such as fortified soy, nut, and coconut milks, nutritional yeast, mushrooms, and tempeh are excellent sources of vegan B12.

Get the Benefits of Vitamin B12

The above B12 foods for vegans, vegetarians, and omnivores should help you meet your daily requirements of this vital, energy-producing nutrient. However, if you aren’t getting enough B12 from foods alone, consider supplementing your diet with a B complex vitamin, like BubbForest Health’s Real Food B-Complex supplement.

To learn more about the benefits of B vitamins, read Your Complete Guide to B Vitamins, and discover more ways to energize your body and mind with 10 Herbal Supplements to Boost Your Energy Levels

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for ice cream. She empowers people to take charge of their health by finding the balance between enjoyment and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. This belief inspired her to pursue a career in nutrition and eventually led her to BubbForest Health.

Sources

¹Vitamin B12 Dietary Supplement Fact Sheet: National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. (Accessed 11-30-2017)

²Vitamin B12: Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 (Accessed 11-30-2017)

³B12 in Plant Foods: VeganHealth.org. http://www.veganhealth.org/b12/plant. (Accessed 11-30-2017)

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Krill Oil vs. Fish Oil: Which Has More Benefits?

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Krill Oil vs. Fish Oil: Which Has More Benefits? Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

Benefits of Krill Oil vs. Fish Oil

Fish oil supplements are among the most commonly used in the United States.¹ The widely-studied benefits of fish oil and the healthy omega-3 fatty acids it provides have made this supplement a popular choice. However, nutritional researchers and health-conscious consumers are increasingly turning their attention toward krill oil for several compelling reasons.

Like fish oil, krill oil is naturally loaded with healthy omega-3 essential fatty acids — namely Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These omega-3 essential fatty acids may support cardiovascular health, healthy cognitive function, joint health, and more.² Additionally, krill oil may offer some advantages over other marine oils for obtaining your daily dose of omega-3s.

Difference Between Krill Oil and Fish Oil

With the rising popularity of krill oil supplements, many people are curious about the significant differences between krill oil and fish oil. Whether you have been taking fish oil for a long time and are considering a switch to krill oil, or you are new to omega-3 supplements altogether, this article aims to answer all your questions about the differences and potential advantages of both oils.

Fish Oil vs Krill Oil

Several differences exist between fish oil and krill oil, including the sources of the oils used in the supplements, the nutrients and nutritional values within the supplements, and how your body absorbs these nutrients.

1. Is Krill Oil the Same as Fish Oil?

Although both supplements contain omega-3 fatty acids and are derived from ocean-dwellers, the two oils originate from very different sources.

Fish oil can come from a variety of fish including anchovies, halibut, herring, mackerel, salmon, sardines, cod, and albacore tuna. The fish used for making fish oil supplements may be either wild-caught or farmed.

Krill are tiny, shrimp-like crustaceans that inhabit the waters of Antarctica and feed on plankton.³ Because they belong to the same family as shrimp, individuals with shellfish allergies should avoid krill oil supplements.

2. Krill Oil May Be Absorbed Better Than Fish Oil

Research suggests that although both supplements contain EPA and DHA omega-3 fatty acids, the fatty acids from krill may be better absorbed by our bodies.⁴ The omega-3 fatty acids in krill are bound to phospholipids⁴, which allows them to be released into the bloodstream and cells more efficiently. Consequently, you might need to take less (potentially meaning smaller, easier-to-swallow pills) and still enjoy the same health benefits as from fish oil. Additionally, krill oil does not cause fishy burps like fish oil can.

3. Krill Oil Contains Other Nutrients

Krill oil also contains additional nutrients such as phospholipids, choline, and astaxanthin, a carotenoid antioxidant. Choline is an essential precursor to acetylcholine, a stimulatory neurotransmitter involved in healthy brain function and essential for normal cellular function.

Astaxanthin is a powerful antioxidant with a molecular structure that effectively neutralizes free radicals. This super-carotenoid offers many benefits that complement those of omega-3 fatty acids, including supporting healthy skin,⁵ eyes,⁶ weight⁷, and brain health. You can read more about astaxanthin in the article Astaxanthin Benefits.

Is Krill Oil Better Than Fish Oil?

The omega-3 fatty acids in krill oil may be more accessible for your body to absorb, and krill oil also provides several additional nutrients, but there are situations where fish oil may be a better choice. Crucially, individuals allergic to shellfish should not take krill oil supplements, but if they are not allergic to other types of fish, they may be able to use fish oil (always read the label carefully and consult with your doctor). Krill oil is a rich source of phosphatidylcholine, a derivative of choline, which plays an important role in cellular membrane structure and helps regulate lipid metabolism. Krill oil can also promote healthy skin by increasing levels of omega-3 fatty acids in the body to support skin elasticity and hydration.

Fish oil may also offer other advantages, including higher total concentrations of DHA and EPA per supplement, and fish oil is usually less expensive than krill oil. However, your body may absorb the omega-3 fatty acids from krill more readily than those in fish oil, so the lower amount of DHA and EPA in krill oil may be more effectively absorbed than the higher amounts found in fish oil. In addition, krill oil naturally contains high levels of phosphatidylcholine, which plays important roles in cellular membrane structure, helping to regulate lipid metabolism, and supporting healthy cognitive function.

Which is Better: Krill Oil or Fish Oil?

To illustrate some of the differences between the nutrients in fish oil vs. krill oil, we’ve broken down a few of our favorite fish oil and krill oil formulas:

High Concentrate Omega-3 (SWE095) — 1.14 g contains 680 mg EPA/DHA combined, sourced from a blend of anchovies, herring, mackerel, and/or sardines
Lemon Flavor Omega-3 Fish Oil (SW1253) — One gram contains 180 mg EPA and 120 mg DHA, sourced from anchovies and sardines
Super EPA Fish Oil (SWE026) — One gram contains 300 mg EPA and 200 mg DHA, sourced from anchovies, sardines, and mackerel
100% Pure Krill Oil (SWE059) — One gram (two 500 mg capsules) contains 120 mg EPA and 55 mg DHA, plus 80 mcg astaxanthin sourced from krill
Maximum Strength Krill Oil (SWE065) — One gram contains 120 mg EPA and 55 mg DHA, plus 80 mcg astaxanthin sourced from krill. The added benefit of including astaxanthin comes from astaxanthin’s ability to cross the cellular membrane, providing protection against oxidative stress.

Krill Oil Dosage

There is no standard intake of fish oil, krill oil, or any other omega-3 supplement. An appropriate dose depends on age, health, and other conditions.⁸ If you’re unsure how much you should take, consult your doctor or nutritionist first, but research has provided some intake suggestions. Studies have shown that consuming at least 200 mg of DHA⁹ and 220 mg of EPA¹⁰daily is linked with potential health benefits, including heart health, cognitive support, mood support, and more.^8,10 The American Heart Association recommends one gram of combined EPA and DHA daily to support heart health.¹¹

Since the omega-3 fatty acids in krill oil are more easily absorbed than those in standard fish oil, you may be able to take smaller doses of omega-3 fatty acids from krill oil and still achieve the same benefits. Most krill oil supplements are available in doses of one gram, providing around 120 mg of DHA and 55 mg of EPA per dose, along with 80 mcg of astaxanthin. This is particularly beneficial, as astaxanthin provides antioxidant support for healthy and moisturized skin, exercise performance, healthy aging, and may support healthy blood flow to aid ocular health and immune support.

BubbForest's Commitment to Sustainable, Eco-Friendly Krill Oil

Promoting your personal health without compromising the health of the environment or marine ecosystems is the ideal scenario. Environmentally conscious consumers are concerned that commercially harvesting krill could threaten the many marine animals that rely on krill as a main component of their diet. BubbForest understands these concerns and believes it’s essential to opt for sustainable supplements, which is why it collaborates with suppliers that prioritize sustainable, eco-friendly practices.

The krill biomass is among the largest on the planet, and only a small fraction is harvested each year for human nutrition. To prevent overfishing, we use Superba2™ krill oil for many of our supplements.

Superba2™ krill oil is produced by Aker BioMarine of Norway, which uses patented Eco-Harvesting technology to ensure optimal freshness and prevent unnecessary bycatch. Eco-Harvesting results in minimal environmental impact, reflecting Aker’s commitment to sustainable fishing practices.

Krill Oil or Fish Oil?

In summary, krill oil is excelling in the omega-3 nutrition scene. Given the potential advantages of krill oil over fish oil, it should come as no surprise that krill oil is quickly becoming the most popular source of essential fatty acids.

We hope this post has helped you better understand the differences between krill oil and fish oil. If you're looking for a vegan source of omega-3 fatty acids, consider BubbForest's award-winning Plant Based Omega-3 supplement.

And since we’re discussing healthy fatty acids, you might also want to explore these posts: The Benefits of Krill Oil and Be Fat Fluent: Best Fatty Foods for Your Diet.

About Amy Sunderman, MS, RD

Amy is a registered dietitian, nutritionist, and author with more than 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Omega-3 Fatty Acids Fact Sheet. National Institutes of Health. Read source

2. Omega-3 Fatty Acids. National Institutes of Health. Read source

3. What Are Krill? American Oceans. Read source

4. Krill Oil vs. Fish Oil. HealthLine. Read source

5. Preventative Effects. PLOS One. Read source

6. Effect of Multiple Dietary Supplements. Current Medicinal Chemistry. Read source

7. Natural Products. North American Journal of Medical Science. Read source

8. Krill Oil Overview. WebMD. Read source

9. Health Benefits of Docosahexaenoic Acid (DHA). National Library of Medicine. Read source

10. Eicosapentaenoic Acid (EPA). Mt. Sinai.

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Chlorella vs Spirulina: A Battle for 'Superfood' Supremacy

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Chlorella vs Spirulina: A Battle for 'Superfood' Supremacy Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

When it comes to the world of algae superfoods, spirulina (blue-green algae) and chlorella (solid green-colored algae) are considered top-notch. They are often heralded as the most nutrient-dense foods in the plant kingdom, yet they are frequently mistaken for being identical.

Both chlorella and spirulina boast an impressive phytonutrient profile with significant health benefits, but it's important to understand a few key differences before incorporating either into your dietary supplement regimen. Let's distinguish between the blue-green and green-green algae and explore these two freshwater superfoods, starting with chlorella.

Chlorella

Chlorella and spirulina are both microalgae, yet they are distinctly different when placed side by side. Spirulina is named for its spiral shape, whereas chlorella is a spherical, single-cell microorganism and is solely green in color, unlike the blue-green spirulina.

Chlorella thrives in freshwater environments such as ponds, rivers, and lakes. Its microscopic size makes it challenging to cultivate and harvest on a large scale. Moreover, chlorella's tough, indigestible cellulose wall complicates its processing. The term "broken cell wall" is commonly associated with chlorella supplements for this reason.

This cell wall issue is why chlorella supplements tend to be priced slightly higher than those of spirulina. Breaking down the cell wall to make the nutrients available for human consumption is a complex and costly process. Therefore, the "broken cell wall" feature is something to look for on chlorella product labels.

Spirulina

As mentioned earlier, spirulina is notable not only for its unique shape but also because it is a multi-cell plant lacking a true nucleus.

Similar to chlorella, spirulina grows in fresh bodies of water with high alkalinity and requires moderate temperatures and abundant sunshine for mass production. The ease of harvesting these two types of microalgae varies significantly; spirulina grows solitarily in uncontaminated water, making its collection straightforward. In contrast, chlorella prefers crowded environments, complicating its harvesting process. Additionally, unlike chlorella, spirulina lacks a tough, indigestible cell wall, simplifying the production of supplements fit for human consumption.

Nutritionally, How Are Spirulina and Chlorella Different?

Both algae are labeled as "superfoods" and provide a substantial nutritional boost. They are among the richest, most nutritionally dense food sources on the planet, high in protein and key components of virtually every green superfood powder (whether in drink or tablet form). They are also among the purest sources of chlorophyll from nature, with chlorella being the superior source.

The distinction lies in the fact that while chlorella is celebrated for its chlorophyll content, a potent antioxidant that aids in liver detoxification and digestive tract toxin removal, spirulina offers more. This blue-green algae contains a unique antioxidant called phycocyanin, which shields cells from oxidative damage. Spirulina is also abundant in energizing B vitamins, vitamin E, and minerals such as copper, zinc, selenium, and iron. It even includes essential fatty acids, rounding out its extensive nutrient profile. Thus, most experts would likely declare spirulina the ultimate green superfood, but...

The encouraging news is that you don't have to choose just one. Many high-quality green superfood blends, powders, and pills combine both chlorella and spirulina, offering a comprehensive formula. Move beyond the idea that you're consuming seaweed and incorporate these potent algae into your diet.

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The Benefits of Fiber Supplements

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

The Benefits of Fiber Supplements Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

You know your body needs fiber, but do you understand why? Are you consuming enough fiber? What can you include in your diet to ensure you're meeting your needs? Some facts might surprise you!

Fiber is a plant-based nutrient that resists digestive enzymes, meaning it is not absorbed by the body. Instead, it helps food move efficiently throughout the body and plays a crucial role in regular bowel movements.

Types of Fiber

There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs water from food, slowing down digestion. This slower digestion can help maintain healthy blood sugar and cholesterol levels within normal ranges.

Foods rich in soluble fiber include beans, Brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, and more.

Insoluble fiber speeds up the passage of waste and food through the digestive system. It does not absorb water or dissolve. Insoluble fiber includes cellulose, lignins, and hemicelluloses.

Some foods high in insoluble fiber are whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins, cabbage, lettuce, bell peppers, the outer husk of corn kernels, and peas.

Many foods contain both types of fiber. For maximum health benefits, include a wide variety of high-fiber foods in your diet.

Top Fiber FAQs

What are the benefits of a high-fiber diet?

Supports weight loss and healthy weight management
Helps maintain healthy blood sugar levels within the normal range
Normalizes bowel movements and supports bowel health
Supports healthy cholesterol levels within the normal range
Promotes heart health

How much fiber do I need?

An easy guideline is to aim for 14 grams of fiber for every 1,000 calories in your diet. The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old, and 21 grams a day for women 51+.

What are the best fiber supplements?

Most fiber supplements deliver soluble fiber, usually in powder or pill form. Here are some of the most common types:

Psyllium husk is the most common fiber source in supplements. Psyllium is derived from a shrub-like herb called Plantago ovata. Psyllium benefits include supporting healthy cholesterol levels already within the normal range. However, the powder can thicken quickly, which makes it challenging to mix into beverages.

Inulin is extracted from chicory root and other foods. It is tasteless and colorless, making it easy to add to foods. Inulin has prebiotic properties that can stimulate beneficial gut bacteria. However, inulin may not significantly aid regularity or digestive issues.

Wheat dextrin is a by-product of wheat processing. It is commonly used for cooking and dissolving in water. Wheat dextrin contains trace amounts of gluten, making it unsuitable for those with celiac disease or gluten intolerance.

Methylcellulose is a non-fermentable fiber that is unlikely to cause digestive distress. It forms a gel in the digestive tract to help bulk up stool, similar to psyllium.

Gum acacia, derived from the acacia tree, is excellent for lower gastrointestinal comfort. Acacia fiber supplements are increasingly popular.

Whether you choose powder or pill is a matter of personal preference. Consult your healthcare provider to determine the best form of fiber for you. Start with a small amount of fiber and increase gradually while drinking plenty of water throughout the day. Some fiber supplements can cause gastrointestinal side effects like bloating, gas, and nausea, so it's important to increase your fiber intake slowly.

Can fiber supplements interfere with other supplements or medications?

Yes, fiber supplements can reduce the absorption of certain nutrients and medications, such as aspirin and some diabetes and cholesterol medications. Soluble fiber forms a gel when mixed with fluids in the stomach, slowing the rapid uptake of carbohydrates and the absorption of dietary fats (and consequently, fat-soluble vitamins A, D, E, and K, and essential omega-3 fatty acids). Excessive fiber can also bind to iron, zinc, calcium, and magnesium, reducing their absorption when consumed simultaneously with meals. However, adults who consume the recommended amounts of fiber—25 grams a day for women and 30 to 38 grams a day for men—are unlikely to experience problems with nutrient absorption.

To avoid this, take fiber supplements and any other supplements or medications at least two to three hours apart.

Tips for starting with fiber supplements

Wondering when to take a fiber supplement? These guidelines can help you avoid side effects and prevent interference with drug and nutrient absorption:

Consult your healthcare provider before starting a fiber supplement.
Gradually increase your fiber intake.
Avoid consuming excess fiber.
Drink plenty of fluids—about 64 ounces daily—to prevent discomfort.
Distribute your fiber intake throughout the day.
Take fiber supplements separately from medications; consume medications at least one hour before or two hours after fiber supplements.

A special thanks to Sarah Wells, Registered Dietitian Nutritionist at BubbForest Health Products.

Sources

Webmd.com
Mayoclinic.org

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Why Are My Fish Oil Supplements Cloudy?

Anonymous — Thu, 22 Jan 2026 22:02:37 +0000

Why Are My Fish Oil Supplements Cloudy? Anonymous (not verified) Thu, 01/22/2026 - 22:02

Vitamins & Supplements

You may have read about it online or even experienced it yourself: cloudy softgels. If you store your supplements in the fridge or if they’re delivered to your door during cold weather, your softgels might appear cloudy.

What’s up with that? Is it bad? Is it still safe?

We sat down with Registered Dietitian Nutritionist Sarah Wells at BubbForest Health Products and got the low-down on the reason.

Why Do My Fish Oils Get Cloudy When They’re Cold?

The most basic answer is this: different kinds of fats have different melting points, meaning they solidify at different temperatures, giving them a cloudy appearance.

“Omega-3 fatty acids (what fish oil is comprised of) are a type of polyunsaturated fat,” Wells said. “Polyunsaturated fatty acids (PUFAs) have more than one double bond and therefore have a lower melting point — meaning they stay liquid at cooler temperatures. Saturated fatty acids have no double bonds and therefore have a higher melting point — meaning they can solidify at cooler temperatures.”

When fish oil is combined in a softgel, the small amount of saturated fat solidifies at the cooler temperature, leading to the cloudiness.

What’s Saturated Fat Doing in My Fish Oil? Is This Bad?

No! Saturated fat is naturally occurring in whole fish. It’s essential and provides its own health benefits. Some food-grade fish oils go through a refinement process to remove contaminants and occasionally saturated fat and cholesterol as well. As different amounts are removed, the cloudiness will vary.

“It’s normal for fish oils to be cloudy to varying degrees,” Wells said. “The important thing about fish oils is the quality of the oil. Quality fish oils can have varying degrees of naturally occurring saturated fatty acids, and cloudiness does not indicate the quality of the product.”

So Where Should I Store My Fish Oils?

Fish oils and other softgels should be stored in a cool, dry place, somewhere between 50-70°F. Typically, we would advise against storing your fish oil in the freezer. Refrigerating may be recommended by some, but it can also make the softgels brittle and subject to cracking and leaking. It’s best to read the instructions on your bottle to see where the manufacturer recommends storage.

Can My Other Supplements Get Cloudy?

Yes. Supplements like Vitamin D with Coconut Oil can also get cloudy in cold temperatures. Fats are occasionally added to fat-soluble vitamins to help with absorption. Depending on what type of oil is added, cloudiness can vary.

Ever wondered why your bottle of coconut oil is sometimes melted and sometimes solid? That’s the same kind of concept. “Saturated fats such as coconut oil, lard, and butter will be solid or semi-solid at room temperature,” Wells said. “Mono-saturated fats (plant-based liquid oils) such as olive oil, peanut oil, and avocado oil can become semi-solid when refrigerated. Polyunsaturated oils such as corn oil, safflower oil, sesame oil, and soybean oil are liquid at room temperature and in the refrigerator.”

There you have it—all of the science behind why your supplements get cloudy!

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Vitamins & Supplements

Niacin Benefits and Types

Recommended Dietary Allowance (RDA) for Niacin:

Why Do People Take Niacin Supplements?

Different Forms of Niacin (Including “Flush Free” Niacin)

Food Sources of Niacin

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Top 16 Vitamins & Supplements for Men in Their 30s & Men Over 40

Top Vitamins and Supplements for Men Over 30

Vitamins & Supplements for Men Over 30

#1 Real Food Multivitamin for Men

#2 Pure Energy Herbal Formula

#3 Omega-3 Fatty Acids for Heart & Brain Health

#4 Probiotics for Digestive & Immune Health

#5 Calcium & Vitamin D for Strong Bones & More

#6 Protein for Healthy Muscles

#7 MSM for Exercise Recovery & Joints

#8 Magnesium for Stress & Sleep

Vitamins & Supplements for Men Over 40

#9 Ashwagandha for Sexual Health & Stress

#10 CoQ10 for Heart Health & Energy

#11 Selenium for Vitality

#12 Saw Palmetto for Prostate & Urinary Health

#13 Antioxidant Alpha Lipoic Acid (ALA)

#14 B Vitamins for Energy, Stress & More

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You’re Probably Deficient in this Essential Vitamin - But You Don’t Have to Be!

Boost Your Vitamin D for Better Health

1. Sunlight

2. Food

3. Supplements

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Benefits of Vitamin C and The Best Vitamin C Supplements to Try

Vitamin C and its Benefits

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Which Type of Vitamin C is Best?

The Types of Vitamin C

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Vitamin C Dosage: How Much Vitamin C Should I Take?

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PlantBased Vega One Protein Fiber Probiotics Omega3s Greens & Antioxidants in One Tasty Shake

1. Dieting and restrained eating as prospective predictors of weight gain. Frontiers in Psychology. Front Psychol. 2013; 4: 577. Retrieved from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/pdf/fpsyg-04-00577.pdf

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Vitamin B12 Rich Foods (for Vegans and Omnivores)

Vitamin B12 Rich Foods (for Vegans and Omnivores)

Health Benefits of Vitamin B12

What Foods are High in Vitamin B12?

Vitamin B12 Foods for Omnivores (Meat Eaters)

Vitamin B12 Foods for Vegetarians

Vitamin B12 Foods for Vegans

Get the Benefits of Vitamin B12

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Krill Oil vs. Fish Oil: Which Has More Benefits?

Benefits of Krill Oil vs. Fish Oil

Difference Between Krill Oil and Fish Oil

Fish Oil vs Krill Oil

1. Is Krill Oil the Same as Fish Oil?

2. Krill Oil May Be Absorbed Better Than Fish Oil

3. Krill Oil Contains Other Nutrients

Is Krill Oil Better Than Fish Oil?

Which is Better: Krill Oil or Fish Oil?

Krill Oil Dosage

BubbForest's Commitment to Sustainable, Eco-Friendly Krill Oil

Krill Oil or Fish Oil?

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Chlorella vs Spirulina: A Battle for 'Superfood' Supremacy

Chlorella

Spirulina

Nutritionally, How Are Spirulina and Chlorella Different?

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The Benefits of Fiber Supplements

Types of Fiber

What are the benefits of a high-fiber diet?

How much fiber do I need?

What are the best fiber supplements?

Foods High in Vitamin C¹