The Best Supplements to Balance Indulgence: Digestion, Hydration and Skin Health After Late-Night Snacks
The post Meet Dream Team: HUM’s New Magnesium Formula Everyone’s About to Sleep Better With appeared first on HUM Nutrition Blog.
]]>Enter Dream Team, HUM’s newest magnesium supplement—and the sleep upgrade you didn’t know you needed.
Formulated with Magnesium Bisglycinate, L-Theanine, and Tart Cherry, this dream-worthy trio promotes calm, relaxation, and restorative sleep—all without melatonin. No more “melatonin hangovers,” just real, natural rest.
Dream Team is everything you’ve dreamed of in one clean, effective formula.
Clinically Tested Ingredients
✓ Magnesium Bisglycinate – Highly absorbable mineral that supports deep, restorative sleep.*
✓ L-Theanine – Amino acid shown to promote relaxation and calm in just 45 minutes.**
✓ Tart Cherry – Rich in phytonutrients that help regulate your circadian rhythm.*
How to Use
Mix 1 heaping teaspoon with 6 fl oz of water before bedtime. Sip. Sleep. Dream.
Trouble sleeping? Tired of that melatonin fog?
It’s time to say hello (and goodnight) to Dream Team.
Sweet dreams start here.
Build Your Supplement Routine
Take The HUM Quiz
**Based on a randomized controlled trial in 35 adults who received 50 mg of L-theanine or a placebo. The L-theanine group showed increased alpha wave activity, a marker of relaxation, within 45 minutes. Hidese et al. Nutrients. 2019.
The post Meet Dream Team: HUM’s New Magnesium Formula Everyone’s About to Sleep Better With appeared first on HUM Nutrition Blog.
]]>The post The Best Supplements to Mitigate Bloating and Promote Weight Management appeared first on HUM Nutrition Blog.
]]>
The good news? With the right supplements, you can combat bloating for a healthy gut. HUM’s Flatter Me family is designed to tackle bloating at its source, while Best of Berberine supports metabolism and blood sugar balance for better weight management. In this article, we’ll break down the causes of bloating, how it ties into weight loss, and the best supplements to keep your digestion on track—so you can feel as good as you look.
Understanding Bloating
What Is Bloating?
Bloating is that uncomfortable, swollen feeling in your stomach that can make you look and feel heavier than you are. It happens when your digestive system struggles to break down food properly, leading to excess gas, water retention, or slow movement of food through the gut.
When you’re bloated, your stomach might feel tight, full, or even painful. Some people describe it as feeling like their belly has expanded like a balloon, making clothes feel snugger than usual. You might also experience gassiness, burping, or a heavy sensation, especially after eating. While bloating is usually temporary, it can be frustrating—especially since it can stem from so many different factors.
Common Causes of Bloating
Bloating can be caused by a variety of factors, including:
- Indigestion – Poor digestion can cause food to ferment in the gut, leading to gas buildup.
- Hormonal Changes – Fluctuations during the menstrual cycle can cause water retention and bloating.
- Food Sensitivities – Dairy, gluten, and high-sodium foods can trigger bloating.
- Stress – Anxiety and stress impact gut function, leading to bloating.
- Gut Imbalance – An imbalance in gut bacteria can contribute to poor digestion and bloating.
The Link Between Bloating and Weight Management
While bloating itself doesn’t equal weight gain, chronic bloating can drastically hinder weight loss efforts. When digestion is inefficient, the body struggles to absorb nutrients and eliminate waste properly. Additionally, hormonal imbalances linked to bloating can make weight management more challenging.
The Role of Supplements in Reducing Bloating and Supporting Weight Management
While lifestyle adjustments like a balanced diet and regular exercise are crucial, supplements provide targeted support to reduce or eliminate the problem. Digestive enzymes, probiotics, and blood sugar-balancing compounds help optimize gut health, reduce bloating, and aid metabolism.
When it comes to supplements, opting for ones with scientifically backed ingredients can make a significant difference in your results. HUM’s Flatter Me family and Best of Berberine use research-driven ingredients to optimize digestion, enhance gut health, and support weight management. These supplements not only target key aspects of digestive health but are also formulated to work together with a balanced diet and regular exercise for maximum effectiveness.
HUM Nutrition’s Flatter Me Supplements
Flatter Me: The Digestive Aid Blend
Flatter Me is HUM’s signature digestive enzyme blend designed to support digestion and reduce bloating. It contains bromelain and papain, which help break down proteins for easier digestion, while ginger and fennel help soothe the digestive tract and prevent gas buildup. Key enzymes like protease, lipase, and amylase also break down proteins, fats, and carbohydrates, ensuring that nutrients are properly absorbed while minimizing any bloating and discomfort in the digestive system.
Benefits:
- Reduces bloating and gas.
- Enhances digestion for better nutrient absorption.
- Helps prevent post-meal discomfort.
Flatter Me Plus: Probiotic-Enhanced Support
HUM’s Flatter Me Plus uses its original formula and adds a strain of probiotics like Lactobacillus and Bifidobacterium. Together, the formula works to maintain a balanced gut microbiome, enhancing nutrient absorption and promoting regularity.
Benefits:
- Supports gut flora balance for long-term digestive health.
- Reduces bloating and promotes smoother digestion.
- Supports weight management through improved metabolism.
Flatter Me Fiber GLP-1 Booster: Hormonal Balance and Appetite Control
HUM’s Flatter Me Fiber formula with a GLP-1 booster includes a prebiotic fiber to support gut health and promote feelings of fullness. It works by stimulating GLP-1, a hormone involved in appetite regulation and blood sugar balance. By enhancing GLP-1 activity, this supplement helps slow digestion, keeping you fuller for longer and reducing cravings. It also supports metabolic health by promoting stable blood sugar levels, which can help prevent energy crashes and overeating throughout the day.
Benefits:
- Helps control appetite and cravings.
- Supports digestive health with prebiotic fiber.
- Aids in regulating blood sugar for steady energy levels.
Best of Berberine: A Powerful Supplement for Weight Loss and Gut Health
Berberine is a natural plant compound known for its ability to support metabolism and GLP-1 production, regulate blood sugar, and improve overall gut health. HUM’s Best of Berberine is a supplemental blend that uses pure berberine and Bioperine (a black pepper extract), which activates AMPK (adenosine monophosphate-activated protein kinase), effectively playing a role in energy production, fat-burning, and blood sugar control.
How Best of Berberine Works
- Balances Blood Sugar – Helps reduce insulin resistance, preventing blood sugar spikes and crashes.
- Supports Gut Health – Has antimicrobial properties that promote a balanced microbiome.
- Boosts Metabolism – Activates AMPK, an enzyme that enhances fat burning and helps support weight loss
Why Berberine and Flatter Me Fiber Work Differently for Weight Management
While Flatter Me Fiber GLP-1 Booster aids weight management by increasing satiety and stabilizing blood sugar levels, Best of Berberine works by improving insulin sensitivity and enhancing metabolic function. Flatter Me Fiber also supports digestion by providing prebiotic fiber that helps regulate appetite and slow the absorption of carbohydrates. However, berberine activates AMPK, the body’s metabolic switch, encouraging fat-burning and better glucose utilization.
Related Stories
Cheat Meals Aren’t the Enemy—So Long As You Stick to These RD-Vetted Tips, Tricks, and Recipes
When used together, these supplements create a synergistic effect, addressing both the hormonal and metabolic aspects of weight management. Flatter Me Fiber keeps you fuller for longer and prevents blood sugar spikes, while Best of Berberine optimizes how your body processes and stores energy. This combination not only supports digestion and gut health but also makes it easier to maintain a healthy weight and sustain balanced energy levels throughout the day.
Combining the Right Supplements with a Healthy Lifestyle
Managing bloating and supporting weight loss can often feel like a balancing act, but with a few simple strategies, you can achieve a healthier digestive system and improve your overall well-being. Here are some key tips to help you reduce bloating while working toward your weight loss goals.
- Eat Mindfully
Chewing your food slowly and thoroughly can help improve digestion, which allows your body to absorb nutrients more efficiently and avoid bloating. Overeating can stretch the stomach, leading to digestive discomfort, so it’s essential to practice mindful eating and listen to your body’s hunger cues to better prevent bloating.
- Stay Hydrated
Drinking enough water throughout the day not only aids digestion but also helps flush out excess sodium from your body, which can contribute to bloating. Staying hydrated also supports your metabolism and overall health, making it easier for your body to regulate weight and prevent water retention.
- Limit Trigger Foods
Certain foods, like processed foods, carbonated drinks, and dairy, can cause gas, bloating, and discomfort, especially if you have food sensitivities. Limiting these trigger foods can help reduce your chances of bloating and improve your digestive health.
- Exercise Regularly
Regular physical activity, even something as simple as walking or yoga, can stimulate digestion and help move food through your system more efficiently. It also promotes the release of endorphins, reducing stress that may contribute to bloating. Aim for at least 150 minutes of exercise each week to support healthy digestion and weight management.
- Use Supplements Consistently
Supplements like Flatter Me, Flatter Me Fiber, and Best of Berberine can enhance digestive function and support healthy gut flora. Regular use of these supplements, alongside a balanced diet, can help maintain regular bowel movements, reduce bloating, and maximize your weight loss efforts.
FAQs
What causes the stomach to bloat?
Common causes include indigestion, food intolerances (dairy, gluten), hormonal fluctuations, stress, and gut bacteria imbalances can all cause the stomach to bloat.
What relieves bloating fast?
If you are experiencing bloating, try drinking warm water, taking digestive enzymes (Flatter Me), or even light exercise to provide immediate relief. Soft movements like stretching, yoga, or taking a light walk can help reduce bloating symptoms.
How to stop your stomach from bloating?
Bloating may not always be 100% avoidable, but there are certain steps you can take to minimize the effects. Try mindful eating, avoiding trigger foods, and staying well-hydrated throughout the day. Also, using supplements like Flatter Me regularly can help prevent bloating over time.
Why is my stomach so bloated and uncomfortable?
Bloating may be caused by digestive issues, food sensitivities, hormonal changes, or stress. If it becomes persistent, consider making lifestyle changes and taking supportive supplements like HUM’s Flatter Me and Best of Berberine to combat bloating and support overall gut health.
Bloating can be an uncomfortable and frustrating experience, but with the right approach, it can be managed effectively. HUM’s Flatter Me family supports digestion and reduces bloating, while Best of Berberine helps regulate blood sugar and metabolism for weight management. By combining these supplements with a healthy diet and lifestyle, you can achieve better digestion, reduced bloating, and improved weight management. If bloating or digestive issues persist, consult a healthcare provider to rule out underlying concerns.
Build Your Supplement Routine
Take The HUM Quiz
The post The Best Supplements to Mitigate Bloating and Promote Weight Management appeared first on HUM Nutrition Blog.
]]>The post 5 Nutrient Deficiencies That Could Be Killing Your Sex Drive appeared first on HUM Nutrition Blog.
]]>“Diet matters so much more than people think,” says board-certified functional and cosmetic OB-GYN Michael Reed, MD, NCMP. “If your body isn’t getting what it needs, it’s not going to prioritize sex drive.”
Ahead, we’re covering five key nutrients linked to low libido. Plus, you will get tips to get more of each to enrich both your diet and sex life.
The Supplement Guide for a Healthier Libido
1. Iron
“When it comes to low libido, a few key vitamin and mineral deficiencies can play a big role,” says Dr. Reed. “Low iron is a major one. if you’re not getting enough, your energy tanks—and so does your sex drive.”
Iron deficiency affects an estimated 14 percent of adults in the United States—most often young women. However, per a 2023 article in Sexual Medicine Reviews, iron deficiency can heighten the risk of (or worsen) sexual dysfunction across all age groups.
The fix: It’s typically easy and inexpensive to test for iron deficiency, so it could be worth consulting your doctor if you experience telltale signs—including but not limited to fatigue, shortness of breath, sallow skin, and low libido. Aside from heeding your doctor’s advice, you can aim to include more high-iron foods in your diet, such as:
- Oysters
- White beans
- Spinach
- Lentils
- Red meat
- Tofu
Supplementing with iron is also a simple yet effective intervention to boost your levels. HUM’s Base Control with iron offers 100 percent of the DV (18 milligrams) for adult women ages 19 to 50.
2. Vitamin D
Vitamin D is another highly common nutrient deficiency, affecting an estimated 35 percent of adults in the US. Unfortunately, it can tank libido in men and women alike. A 2018 study found that male participants deficient in vitamin D had lower scores for erectile dysfunction, sexual desire, and orgasmic function compared to healthy men. Another small 2016 study found that female participants with vitamin D deficiency had lower scores for sexual desire, orgasm, and satisfaction compared to women with adequate vitamin D status.
“Vitamin D supports hormone regulation, and low levels have been linked to lower testosterone,” Dr. Reed shares, reminding us that women need this sex hormone as well. Vitamin D deficiency can also lead to low estrogen in women, not only lowering libido but also triggering vaginal dryness and irritation.
The fix: Fortunately, boosting your vitamin D levels can improve sexual function—not to mention support your immune function and hormonal health. While the sunshine vitamin isn’t readily available in a ton of foods, you can find it in the likes of salmon, tuna, eggs, and fortified cereal and orange juice. Aiming to get a bit of sunlight daily can also boost your levels while helping to regulate your circadian rhythm, which could give you more energy throughout the day *and* for any bedtime activity. Last but not least, vitamin D supplements (such as HUM’s vegan D3, Here Comes the Sun) are a great option.
3. Magnesium
Your body needs magnesium for just about every bodily function and process, sex drive, among them. Low magnesium—another common nutrient deficiency not only in the United States but worldwide—is associated with low testosterone, which again can lead to dips in libido across all genders. “Magnesium helps with stress and relaxation, which are crucial for getting in the mood,” adds Dr. Reed.
The fix: To boost your libido and mood one bite at a time, prioritize foods with magnesium such as pumpkin seeds, chia seeds, almonds, spinach, beans, peanut butter, and rice. Better yet, even dark chocolate is a potent source of the mineral, with one ounce (about a square) offering 15 percent of the DV of the mineral. On the supplement front, HUM’s Base Control offers 50 milligrams (12 percent DV) of magnesium oxide.
4. Zinc
“Zinc is a powerhouse for hormone balance and overall sexual function,” says Dr. Reed. Research shows that zinc administration can improve sexual performance and erectile dysfunction in men. In addition, it’s been shown to boost testosterone levels and sexual function in postmenopausal women, leading to improvements in everything from sexual desire and orgasm to vaginal moisture and less pain during sex.
Zinc deficiency can also lead to low levels of thyroid hormones, which can negatively impact your sex life. “Since the thyroid regulates metabolism, energy, and hormones, a sluggish thyroid can mean a sluggish libido,” Dr. Reed explains. Alongside zinc, the minerals selenium and iodine can also help keep your thyroid levels in check, he adds.
The fix: Dr. Reed advises getting zinc from oysters, claiming that they have their aphrodisiac rep for a good reason. Other dietary sources of zinc include lobster, chicken, baked beans, chickpeas, and mushrooms. Zinc is also featured in several HUM supplements, including Daily Cleanse, which also offers selenium.
5. Vitamin B12
While the nutrient deficiencies above are most commonly associated with low libido, Dr. Reed says that vitamin B12 could inadvertently interfere with sex drive. “Low vitamin B12 can lead to fatigue and nerve dysfunction, making arousal more difficult,” he explains. Research shows that addressing low vitamin B12 levels could improve sexual function by boosting mood, energy, arousal, and libido.
The fix: Animal foods like meat, poultry, fish, eggs, and dairy are richest in vitamin B12. Those who follow plant-based diets often have to supplement with B12 to ensure adequate intake. HUM’s B12 Turbo has you covered to support energy, mood, and hormonal balance.
The Takeaway
Your vitamin and mineral intake probably isn’t the first thing that comes to mind when you want to boost your libido. However, recognizing and overcoming nutrient deficiencies could be an effective way to get your sex drive ready and roaring once again. “A well-nourished body is a body that wants to be intimate,” says Dr. Reed. “Even small tweaks—like cutting back on processed foods and sugar, which can cause inflammation and hormonal disruption—can make a difference.”
As we can see, sex drive isn’t solely influenced by your hormones—including those that fluctuate throughout your cycle and major life events (like pregnancy, postpartum, and menopause) alone. “It’s also about energy, mood, stress levels, and even gut health,” Dr. Reed shares. “If you’re constantly exhausted, dealing with brain fog, or struggling with anxiety, those things are all connected to libido, too.”
He says the best way to get your libido back won’t focus on meds or nutrition alone. Instead, he emphasizes taking a holistic approach. “Dial in nutrition, manage stress, get enough sleep, and move your body,” Dr. Reed advises. “If things still feel off, that’s your cue to check in with a doctor. Sometimes, a simple nutrient boost or hormone tweak can make all the difference.”
FAQs: Low Libido and Nutrient Deficiencies
What is the main cause of low libido?
There are many causes of low libido. In women, these include but aren’t limited to “hormones shifting throughout your cycle, estrogen drops during perimenopause and menopause, and things like stress, pregnancy, and even birth control,” says Dr. Reed.
Is it normal to have no libido?
“If your sex drive dips occasionally, it’s no big deal,” says Dr. Reed. Intermittent bouts of low sex drive are normal and often expected due to hormonal fluctuations, stress, fatigue, and similar factors. “But if it’s consistently low, if you’re feeling disconnected from your partner, or if it’s affecting your confidence, that’s a sign to check in with a doctor or dietitian,” he shares.
What vitamin deficiency causes sexual dysfunction?
Vitamin D deficiency can cause or exacerbate sexual dysfunction across genders. Low vitamin B12 levels can also make arousal difficult due to low energy and nerve dysfunction. “Folate (Vitamin B9) is key for hormone balance and mood regulation, and a deficiency can contribute to feeling low or anxious,” adds Dr. Reed.
What mineral deficiency causes low libido?
Iron deficiency is the most common mineral deficiency associated with low libido. However, Dr. Reed says that low magnesium and zinc could also end up sabotaging your sex drive. Zinc, selenium, and iodine could also help regulate thyroid hormones, thus helping to support a healthy libido.
Can vitamin B12 deficiency cause low libido?
Vitamin B12 deficiency may indirectly lead to low libido. Conversely, improving B12 status has been shown to boost sex drive, arousal, energy, mood, and overall sexual function.
Build Your Supplement Routine
Take The HUM Quiz
The post 5 Nutrient Deficiencies That Could Be Killing Your Sex Drive appeared first on HUM Nutrition Blog.
]]>The post Your Black Friday Cyber Monday Haul: Stocking Up On HUM Nutrition’s Bestsellers! appeared first on HUM Nutrition Blog.
]]>The countdown to Black Friday and Cyber Monday is here, and for wellness enthusiasts, that means it’s time to make the most of HUM’s biggest sale of the year. If you’ve been looking to make the ultimate health reset, HUM Nutrition’s exclusive holiday haul has you covered.
Planning Your Hum Supplement BFCM Haul
As you plan your holiday shopping list, HUM Nutrition’s lineup of premium supplements stands out with solutions for clearer skin, better digestion, hormone balance, and more. Their clean, top-grade formulas are rooted in science and designed to address wellness goals from the inside out, and during our Black Friday and Cyber Monday sale, they’re available at unbeatable prices.
Must-Have Supplements in This Year’s BFCM Haul
Highlights of this year’s HUM haul include Daily Cleanse, a favorite for clearing and detoxifying skin from the inside out, and Flatter Me, formulated to support digestion and reduce bloating after meals. For those prioritizing gut health (especially this time of year), Gut Instinct uses its probiotic power to promote a healthy microbiome, supporting healthy digestion. With the holidays and many heavy foods ahead of us, getting a hold on our digestive health is a primary concern. If hormonal balance is your focus, HUM’s Hormone Balance and Private Party work together to support reproductive health and vitality, while SOS PMS offers relief for PMS symptoms. With deals like these, it’s easier than ever to stock up on your wellness staples and maybe even try something new, giving you a fresh start to the holiday season and a foundation for a balanced, healthy new year.
Glow From the Inside Out with Daily Cleanse
HUM’s Daily Cleanse is specially formulated to support clearer skin from the inside out by flushing out toxins that can trigger breakouts and dullness. Its blend of detoxifying ingredients like chlorella, spirulina, zinc, and milk thistle work in unison to purify the skin and liver, helping rid the body of impurities that may accumulate through diet or environment, causing breakouts. Daily Cleanse effortlessly adds to your post-holiday routine when extra detox is needed, helping you bounce back from rich meals and festivities and giving your skin a fresh start for the new year.
Beat the Bloat With Flatter Me
Our Flatter Me supplement is the ultimate support for digestive health, packed with 18 digestive enzymes to help break down proteins, carbs, fiber, and fats. Ideal for reducing post-meal bloating—especially after indulgent holiday foods- it’s an essential supplement for enjoying without the worry of post-feast discomfort, making it a seasonal must-have. Plus, soothing herbs like ginger and fennel further support digestion, offering a more comfortable way to indulge. Need an extra boost this year?
HUM also offers an extra-strength version of Flatter Me, providing 50% more digestive enzymes to boost your digestive system. Alternatively, the product’s newest version, Flatter Me Plus, offers the same benefits as the original formula with pre- and probiotics to help regulate your bowel movements. Whichever you choose, Flatter Me is a go-to for keeping you comfortable and bloat-free throughout the season. Don’t wait until you’re already bloated and having stomach pains to order Flatter Me. Get ahead of the bloat curve early and take advantage of the sale while it lasts!
Keep Your Hormones In Check With Hormone Balance
We all know that the holiday season comes with its stressors, and the last thing anyone wants to deal with is adding in a handful of mood swings during their time of the month. Luckily, HUM’s Hormone Balance is here to get you through it. Our Hormone Balance supplement is designed to help regulate your mood and hormones, offering relief from PMS symptoms like cramps, mood swings, and irritability. Its key ingredients, including chaste berry and dong quai, work together to ease common hormone-related issues and support emotional balance—perfect for navigating holiday stress. And did we mention it also fights hormonal acne? Say goodbye to being camera-shy during the holidays and hello to being your confident, radiant self. Stock up during HUM’s sale to have this mood-support essential on hand, giving you a calmer, more balanced season ahead.
Show Your Gut Some Love With Gut Instinct
Post-holiday indulgences can leave your gut feeling off-balance, making gut health even more important this time of year. HUM’s Gut Instinct offers a powerful probiotic blend to promote healthy digestion, improve gut health, and support immune strength. With ten strains of good bacteria like Lactobacillus, it helps break down heavy foods, promoting healthy digestion and balancing the microbiome. With a balanced gut, it doesn’t just stop at digestion; you can support your health from the inside out. It enhances immunity and energy levels, improves skin health, and supports overall mood— all keys to feeling your best year-round. Add Gut Instinct to your post-holiday wellness regimen for renewed gut health and overall vitality.
Support PMS Relief With SOS PMS
HUM’s SOS PMS gummies are a multifunctional product formulated to help support you during your most uncomfortable PMS symptoms, relieving cramping, mood swings, bloating, and breast tenderness while also supporting your urinary tract health. Combining these two products makes them fundamental during holiday season for staying comfortable through any festive stress. These gummies combine (clinically tested) chasteberry extract, vitamin B6 to support balanced hormones and ease discomfort, and cranberry for urinary tract health. Order SOS PMS during HUM’s Black Friday and Cyber Monday deals so you can be prepared before you even have your next PMS symptoms.
Feminine Health With Private Party
HUM’s Private Party is a must-have women’s probiotic supplement formulated to support vaginal and urinary tract health. The potent blend combines three strains of Lactobacillus probiotics to help balance the vaginal microbiome, promoting a healthy pH and odor while also ensuring optimal urinary tract function with cranberry PCAs. Private Party is vital to any wellness routine, especially for those prone to UTIs or looking to maintain overall feminine wellness. By incorporating Private Party into your daily regimen, you can enhance your comfort and health, making it a key component of your self-care practice.
The Takeaway on The Ultimate Black Friday Cyber Monday from HUM Nutrition
With HUM’s Black Friday and Cyber Monday sale(s), now is the perfect time to grab your favorite wellness essentials (and maybe try some new ones you’ve had your eye on), all at an unbeatable price. Whether you’re looking to clear your skin with Daily Cleanse, balance your gut with Gut Instinct, or reverse bloating and discomfort with Flatter Me, each supplement is developed with the highest-quality ingredients to support and manage your overall well-being. And while you’re stocking up on your gut health needs, don’t forget to take care of your reproductive health needs with Hormone Balance, SOS PMS, and Private Party. So, grab your health and wellness favorites while they’re on sale and set the stage for a healthy new year.
So, grab your health and wellness favorites while they’re on sale—visit HUM’s sale page here from now until December 3rd to shop before these deals are gone!
Build Your Supplement Routine
Take The HUM Quiz
The post Your Black Friday Cyber Monday Haul: Stocking Up On HUM Nutrition’s Bestsellers! appeared first on HUM Nutrition Blog.
]]>The post What Does It Mean to be HUM Clean and Clinical? appeared first on HUM Nutrition Blog.
]]>If you long for clear skin, a thriving gut, balanced hormones, or all these and more, we all should feel empowered knowing that the choices we make—and the products we buy—can lead us closer to our goals. Taking an inside-out approach is vital to HUM Nutrition’s DNA, which is why we take things a step further to ensure our supplements are potent and pure for optimal performance.
Ahead, we’re diving into what it means for HUM’s full supplement line to be clean and clinical.
What Does ‘HUM Clean’ Mean?
While there’s no cut and dried definition for what constitutes the term ‘clean,’ HUM has defined its own set of standards. First, HUM Clean entails skipping ingredients that may be harmful or suspect so you don’t have to think twice about the safety and quality of our supplements.
HUM avoids ‘ick list’ ingredients that evolving research has suggested can have negative consequences for your health and well-being:
- Artificial colors. While these are FDA–approved, a 2023 review published in Current Topics in Medicinal Chemistry notes that some may have toxic effects on the brain, liver, kidney, thyroid, lungs, and bladder. Color us convinced that these hues deserve the boot.
- Artificial preservatives. Preservatives may help extend the shelf life of products, but they also run the risk of altering gut bacteria and triggering hypersensitivity.
- Artificial sweeteners. Per a 2023 review published in the journal Cureus, an unsweet truth is that these synthetic sugar substitutes have been linked to GI dysfunction, neurological symptoms, cardiovascular risk, and metabolic disorder.
- Artificial flavors. Why use fake and potentially harmful flavors when you can opt for real-deal alternatives?
- High-fructose corn syrup. Per the Cleveland Clinic, eating an excess of HFCS may promote issues with blood sugar, metabolism, blood pressure, and gut permeability.
- Hydrogenated oils. Aka the OG of trans fat, these oils spell bad news for heart health.
- Talc. Research on the safety of talc is inconclusive, but HUM prefers to err on the side of caution by doing without it.
- Magnesium silicate. A type of talc with a similar lack of research backing its lingering effects, magnesium silicate is another of HUM’s no-gos.
- Titanium dioxide. It’s banned in Europe, can accumulate in the body, and is potentially carcinogenic. Pass!
- EDTA and derivatives. These can bind to heavy metals. Unless you’re dealing with metal toxicity, you’re better off avoiding them so you can reduce the risk of developing mineral deficiencies.
- Shellac. Did you know that this coating for softgels is produced from the secretions of the parasitic lac insect? Well, now you do… and we definitely don’t blame you if you don’t want to ingest it.
- Pharmaceutical glaze. Last but not least, this tricky ingredient can contain shellac and/or titanium dioxide, hence why HUM skips it.
Aside from bypassing the Ick List, HUM also does rigorous, independent third-party testing to get unbiased seals of approval. HUM’s full lineup passes the exacting standards set by:
- The Clean Label Project, which tests for hundreds of contaminants and chemicals (including but not limited to heavy metals, pesticides, and plasticizers)
- Good Manufacturing Processes (GMP), ensuring that each and every supplement passes standards for strength, purity, and composition
- The Non-GMO Project, meaning you’ll never find genetically modified anything in your HUM bottles
Bonus: HUM is committed not only to the health of its customers, but also the health of the planet. As such, the company uses Prevented Ocean Plastic
for its bottles. Each HUM bottle purchased prevents the equivalent of two plastic water bottles from polluting the world’s oceans.
What Does ‘HUM Clinical’ Mean?
What does it mean to be clinical? ‘HUM clinical’ means that:
- We use specific doses of each active ingredients that have been shown to yield beneficial results
- We employ clinical research to demonstrate efficacy of our products
HUM’s Commitment to Clinical Standards
In short, HUM takes a closer look at the science to see what ingredients yield a given benefit—be it less bloating (Flatter Me), significantly less bloating (Flatter Me Extra Strength), or less bloating and a balanced gut (Flatter Me Plus), and beyond—as well as how much of it has been shown to work and how well it pairs with other ingredients in the mix.
And don’t forget: We know that most people have at least a few wellness goals they’d like to target—hence why the vast majority of HUM products pair well with each other. In case you’re ever unsure, don’t hesitate to reach out to your HUM RD!
The Bottom Line
You have enough on your plate, so HUM does the legwork to make sure that only the good stuff gets into your body. From R&D to testing to bottling and beyond, HUM delivers clean and clinical supplements to yield tangible results so you look and feel great. Tricky additives, random ingredients, and empty promises are never on offer here. You deserve the best, and HUM is committed to delivering it.
Build Your Supplement Routine
Take The HUM Quiz
The post What Does It Mean to be HUM Clean and Clinical? appeared first on HUM Nutrition Blog.
]]>The post How to Choose the Best Probiotics from Us Here at HUM Nutrition appeared first on HUM Nutrition Blog.
]]>What Are Probiotics?
Bacteria often get a bad rap, but our bodies are actually home to trillions of microorganisms that are essential for our health. Probiotics are live microorganisms found in our bodies, mainly in the gut but also in areas like the vaginal and skin microbiome. These friendly microbes help keep our digestive system balanced and support overall health. However, when the balance of these microorganisms is disrupted, it can lead to digestive issues, skin problems, or vaginal discomfort, making a targeted probiotic for women essential.
Benefits of Probiotics for Women
These positive bacteria offer benefits beyond just aiding digestion with different strains of bacteria supporting various wellness goals. Research indicates they may support:
- Digestive Health: A diverse gut microbiota, including Bacillus Coagulans Unique IS2 (found in Pro ACV Gummies), may help maintain regular bowel movements and be supportive in relieving digestive discomfort making it an important consideration when choosing a probiotic for women.
- Immune Function: A diverse gut microbiome supports a strong immune system, with specific strains like Streptococcus thermophilous, found in Gut Instinct, particularly supportive.
- Mood Support: Certain strains like Lactobacillus plantarum (DR7) (found in Fan Club) support the gut-brain axis, which can help balance mood and support stress through healthy cortisol levels.
- Skin Health: The gut and skin communicate via the gut-brain axis, demonstrating the influence of our gut microbiome on skin health. Skin Squad was developed with specific strains to support this relationship.
- Vaginal Health: The vaginal microbiome looks very different than the gut microbiome, with Lactobacillus being the star of the show. Lactobacillus acidophilus, rhamnosus, and reuteri found in Private Party help keep the vaginal microbiome balanced and acidic (the way we want it!), an important factor when selecting a vaginal probiotic for women.
Probiotics Through Food vs. Supplements
Food Sources
Foods like yogurt, kefir, sauerkraut, and kimchi are rich in strains like Lactobacillus and Bifidobacterium. As a Registered Dietitian, these foods are encouraged to consume to boost the diversity of the gut and support a healthy gut microbiome. However, knowing exactly how many specific strains and microorganisms you’re getting can be difficult.
Supplements
Probiotic Supplements offer targeted support with specific strains at known concentrations. This can be particularly useful if you have specific health goals, making them an excellent choice when choosing a probiotic for women.
While a balanced diet can support the gut microbiome, supplements ensure you get a range of beneficial microorganisms in precise amounts tailored to your wellness needs.
How HUM’s Probiotics Compare and Which Is Best for You
HUM offers a variety of probiotic supplements designed to support different aspects of your health. Here’s a breakdown of our top probiotics and what they can do for you:
| Supplement | Key Ingredients | Benefits | Pairs Nicely With |
| Gut Instinct | 25 billion microorganisms* from 10 different strains Lactobacillus acidophilus Bifidobacterium lactis (UABla-12)Lactobacillus plantarum Bifidobacterium longum Lactobacillus rhamnosus Strepto. Thermophilus Lactobacillus paracasei (Lpc-37)Bifidobacterium breve Lactobacillus salivarius Lactobacillus casei | Supports digestive health and immune function by promoting a diverse gut microbiome. | Skin Squad and Private Party |
| Skin Squad | 40 billion microorganisms* from 9 different strains Bacillus Subtilis DE111Bacillus Coagulans SNZ1969Lactobacillus acidophilusLactobacillus paracaseiBifidobacterium lactisHN019Bifidobacterium lactisLactobacillus salivariusLactobacillus rhamnosus HN001Bifidobacterium lactis. 200 mg Konjac Root Extract | Supports skin health through the gut-skin connection, supporting clear and healthy skin. | Gut Instinct and Private Party |
| Private Party | 10 billion microorganisms* from 3 strainsL. acidophilus (La-14) L. rhamnosusL. reuteri Cranberry Fruit Extract | A targeted probiotic for women that promotes vaginal health by maintaining a balanced, acidic environment | Gut Instinct and Fan Club |
| Pro ACV Gummies | 2 billion microorganisms* from Bacillus coagulans IS-2Organic Apple Cider Vinegar with “The Mother” Vitamin B12 | Supports metabolism, gut health, and digestion. | Skin Squad, Fan Club, and Private Party |
| Fan Club | Lactobacillus plantarum DR-7Rhubarb rootGrapeseed extract Include other key ingredients/Revise | Supports mood balance and healthy cortisol levels and is helpful during hormonal changes making it an ideal probiotic for women in perimenopause or menopause. | Pro ACV Gummies and Private Party |
Choosing the Right One
Selecting the best option depends on your health goals. Whether you want to enhance digestion, boost immunity, improve skin clarity, support vaginal health, or manage hormonal changes, HUM has a probiotic for women and men.
Our products work well together, so you can mix and match based on your needs. For example, combining Gut Instinct with Skin Squad offers comprehensive support for gut and skin health, while pairing Fan Club with Private Party addresses hormonal changes and vaginal health. Additionally, adding in Pro ACV Gummies can further enhance digestive and metabolic health.
The Takeaway on Probiotics
Probiotics are crucial for maintaining a balanced microbiome and overall well-being. Whether your focus is digestive health, skin care, or hormonal balance, HUM’s products are crafted with your needs in mind. Understanding each product’s benefits helps you choose the best supplement for your health journey.
As always, we encourage you to touch base with your healthcare provider before starting any new supplement regimen. If you have questions about which option is right for you, feel free to reach out!
Build Your Supplement Routine
Take The HUM Quiz
The post How to Choose the Best Probiotics from Us Here at HUM Nutrition appeared first on HUM Nutrition Blog.
]]>The post Step Into Your Supplement Era: 5 Tips on How to Get Started with Your Supplement Routine appeared first on HUM Nutrition Blog.
]]>After reading this guide, you’ll be equipped to get the best results that will level-up your wellness game.
Tips for Getting Started With Your HUM Routine
When it comes to taking supplements, we know that consistency is key for maximizing benefits. But for many of us, it can be challenging to build and maintain a steady routine. The result? Feeling like you’re not getting the most benefits from your supplements.
Fortunately, keeping up with a supplement regimen is easier than you might think. Through implementing a few simple hacks, you too can be on your way to making supplements a part of your everyday life.
Here are 5 tips for getting started with your new HUM routine:
Habit stacking
This simple hack makes it easier to adopt new habits. It works by pairing the desired habit to a behavior that you already do on a daily basis. For instance, if you have a hard time remembering to take a supplement first thing in the morning, you can try pairing your supplement with a habit that you already do when you wake up. For example, you can leave your supplement next to your next to your toothbrush so that you can remember to take it after brushing your teeth.
Use reminders
Setting alarms on your phone can be an effective way to remind yourself that it’s time to take your supplements. Another option is to download the HUM Nutrition Healthy Habits app which will automatically provide you with reminders to take your supplements throughout the day and tips on how to take your supplements for best results.
Keep them visible
The phrase, “out of sight, out of mind” rings true when it comes to remembering to take your supplement. As such, set yourself up for success by leaving your supplements in places where you’ll regularly see them. For example, leave the bottle visible at the dinner table or in your lunch bag if your supplement needs to be taken with food.
Start slowly
Ease into your new routine slowly, especially if you have a sensitive stomach. For instance, start with taking just one supplement for a couple of days before introducing the second and third supplements. This can help allow your body to get used to your new products in a more gentle way.
Work with your HUM RD Nutritionist
Did you know that as a HUM customer, you get free access to an RD Nutritionist (RDN)? HUM’s RD Nutritionists are nutrition experts that can help guide you as you embark on your supplement journey. Plus, they can provide product recommendations, help you update your routine as your goals evolve, and answer any questions that may pop up along the way.
Simply head over to your account dashboard to send your HUM RD a message!
Final Thoughts
As a reminder, establishing a consistent routine is key to unlocking the full benefits that your HUM supplements have to offer. By overcoming common challenges and implementing practical strategies like habit stacking and working with your HUM RD Nutritionist, you can effortlessly incorporate supplements into your daily life. So, stick with it, and watch as your health journey unfolds!
Build Your Supplement Routine
Take The HUM Quiz
The post Step Into Your Supplement Era: 5 Tips on How to Get Started with Your Supplement Routine appeared first on HUM Nutrition Blog.
]]>The post The Ultimate Women’s Carefree Bundle, Including Probiotics for Vaginal Health! appeared first on HUM Nutrition Blog.
]]>This article explains exactly what’s inside HUM’s Women’s Carefree Bundle and how it can help you elevate your wellness game.
What is HUM’s Women’s Carefree Bundle?
Whether you’re managing the complexities of hormonal fluctuations, looking to better your vaginal health, or seeking to optimize your well-being, the Women’s Carefree Bundle is here to empower you on your health journey.
Think of the Women’s Carefree Bundle as laying the foundation for a better you – tailored by a team of dietitians to help you feel your best.
The three supplements found in HUM’s Women’s Carefree Bundle are:
- Hormone Balance: helps to relieve PMS symptoms*
- Here Comes the Sun: helps to boost mood*
- Private Party: helps to balance vaginal pH + support urinary tract health (for those prone to UTIs)*
Together, this trio helps cover your bases by offering targeted solutions and clinically studied ingredients that are actually effective.
Moreover, all three supplements are vegan, non-GMO, gluten-free, free of the Tricky 12, and Clean Label Project Certified.
Inside HUM’s Women’s Carefree Bundle– Including Probiotics for Vaginal Health
Here’s a deeper dive inside the workings of the Women’s Carefree Bundle:
Hormone Balance
HUM’s Hormone Balance is a potent blend of herbs that can help ease symptoms associated with PMS. Mainly, it provides relief from symptoms such as:
- Cramps
- Mood Swings + Irritability
- Hormonal Acne
But how? Chasteberry (vitex), an active ingredient in Hormone Balance, works by leveling out the intense hormone fluctuations behind PMS symptoms.
Specifically, chasteberry may help slow down the release of the hormone prolactin which tends to elevate on the days leading up to your period. The result? A healthier balance of estrogen and progesterone levels, helping to provide relief from PMS symptoms.
Hormone Balance also provides dong quai, an herb that has been used for hormonal health in Traditional Chinese Medicine.
Here Comes the Sun
Think of Here Comes the Sun as the secret weapon that you didn’t know your hormones needed. This formula delivers 2000 IU of vitamin D3. It’s well known that vitamin D can play a critical role in supporting:
- Mood
- Immunity
- Bone and Teeth Health
However, many people are surprised to learn that vitamin D is also a hormone and can influence other hormones throughout the body. For instance, some studies suggest that vitamin D may help activate the production of the happy hormone serotonin.
Moreover, HUM’s Here Comes the Sun offers vitamin D in its most absorbable form, cholecalciferol. Plus, it’s 100% plant-based, sourced from a unique algae-fungal hybrid microorganism called lichen.
Private Party
Private Party is the ultimate women’s supplement, offering a potent blend of probiotics and cranberry PACs to:
- Promote healthy vaginal pH + odor
- Support a balanced vaginal microbiome
- Support urinary tract health
Ultimately, Private Party offers an effective solution for those who are looking to feel more confident down there.
On one hand, Private Party delivers three strains of probiotics from the Lactobacillus family. This trio of probiotics live in the vaginal microbiome. More importantly, they can work to establish a healthy vaginal environment and pH balance.
On the other hand, Private Party is also made with cranberry PACs, short for proanthocyanidins, which are well known for their ability to support urinary tract health. The best part? Private Party delivers a standardized amount of cranberry PACs which is another way of saying that it provides the exact amount that researchers have found to be effective.
Final Takeaway
In conclusion, prioritizing your health and well-being is made effortless with HUM’s Women’s Carefree Bundle. This bundle can help take your wellness goals to the next level with formulas that are thoughtfully crafted and effective. With HUM’s Women’s Carefree Bundle, taking care of your health has never been easier.
Build Your Supplement Routine
Take The HUM Quiz
The post The Ultimate Women’s Carefree Bundle, Including Probiotics for Vaginal Health! appeared first on HUM Nutrition Blog.
]]>The post Gummy Vitamins vs. Capsules: Let’s Settle the Score appeared first on HUM Nutrition Blog.
]]>In this post, we’re breaking down key differences between gummies and capsules, who they’re best for, and even comparing some of HUM’s capsules and gummies.
Are Gummy Vitamins Really As Effective as Capsules?
The short answer is yes, gummy vitamins can be as effective as capsules. Both gummy vitamins and capsules come in all shapes and sizes, but what matters most is what’s in them. Gummies get a bad rep because, well, they’re “gummy” and certainly can’t be effective if they’re flavored and fun to chew. However, the research demonstrates that this isn’t necessarily true.
Two studies on Vitamin C and D indicate that if a vitamin is in a gummy or a standard form like a tablet or soft gel, it is absorbed equally into the bloodstream if it contains the same amount of vitamins or minerals. This means their bioavailability, or the amount that actually gets absorbed and used by the body, is essentially the same, aside from some small differences, and may actually be higher in gummies compared to capsules.
This is where it can get challenging, as gummies are more limited in space compared to capsules. Capsules often pack in more nutrients than gummies, so you may have to take one capsule instead of two gummies to get the same amount and benefits.
Gummy Vitamins vs Capsules: Likes & Dislikes
Gummies
Gummy Vitamins are best suited for those who prioritize taste, enjoy playful supplementation, struggle with pill-swallowing, or are on the go!
Likes:
- Taste: Gummy vitamins come in various flavors, making them a delicious treat and much more fun than swallowing a capsule.
- Convenience: No water is necessary! They’re effortlessly consumable on the go.
- Accessibility: Great for those who find swallowing pills challenging or who are already taking a bunch of pills and are looking for a change.
- Nutrient Support: They may be fun, but they can still pack a bunch and effectively deliver the nutrients you need.
Dislikes:
- Limited Space: Due to space constraints, you may need more gummies to fit the same nutrients as one capsule.
- Nutrient Delivery: Unlike capsules, which can offer targeted delivery of certain nutrients to various parts of the GI tract based on pH (acidity levels in varying parts of the GI tract that enable the degradation of the capsule for a more targeted release), gummies begin their digestion in the mouth when they’re chewed, and their digestion continues as they move to the stomach and so on.
- Shelf Stability: Gummies may have a shorter shelf life compared to capsules.
Capsules
Capsules are ideal for individuals sensitive to sugar or looking for minimal ingredients, who don’t mind swallowing pills, and who are just in it for the nutrient themselves.
Likes:
- Minimal Ingredients: Capsules typically contain fewer additional ingredients compared to gummies.
- Versatility: Capsules can accommodate large amounts of nutrients, which can aid their effectiveness and give you more bang for your buck.
- Shelf Stability: Capsules generally have a longer shelf life than gummies.
Dislikes:
- Difficult to Swallow: Compared to gummies, capsules can be difficult to swallow for some, especially if you’re already taking others as part of your routine.
- Taste: Some individuals may find the taste of capsules unpleasant.
- Accessibility: Capsules require liquid for consumption, making them less convenient for on-the-go use than gummies.
If you decide to go the capsule or gummy route, it’s important to look at the label to understand what exactly you’re ingesting. HUM prides itself on having high-quality supplements. Every HUM supplement is formulated without the Tricky 12, a list of ingredients that may be harmful or do not meet our safety and quality standards. This means you won’t find synthetic colors, artificial sweeteners, talc, high fructose corn syrup, hydrogenated oils, or other questionable ingredients in our supplements, including gummies, where these ingredients can easily be found.
If you’d like a complete list of the Tricky 12 ingredients and additional information, I recommend checking out this blog post.
Comparing HUM’s Gummy Vitamins to Capsules
SOS PMS Gummies vs. Hormone Balance Capsules
When it’s time to combat those PMS symptoms, SOS PMS Gummies and Hormone Balance Capsules step up to the plate. Both contain chaste berry extract for hormone support and PMS symptom relief.
Who should take SOS PMS Gummies?
Suppose you prefer gummies or aren’t a fan of taking multiple capsules. In that case, SOS PMS Gummies offers a tasty, vegan option with added cranberry for urinary tract health and vitamin B6 for mood support.
Who should take Hormone Balance?
If you are struggling with cramps specifically or are trying to keep your sugar intake at bay, Hormone Balance is a better fit. It features dong quai root for targeted relief, making it ideal for those seeking cramp relief.
Pro ACV Gummies vs. Gut Instinct
When it comes to nurturing your gut and overall well-being, Gut Instinct and Pro ACV are both good choices. Both supplements are packed with probiotics to support your gut health and digestion. Both contain clinically studied probiotics, ensuring optimal gut health and digestion.
Who should take Pro ACV gummies?
Pro ACV combines the benefits of organic apple cider vinegar with clinically studied probiotics, including Bacillus Coagulans IS-2. This unique blend supports both metabolism and gut health, providing stability even at higher temperatures.
Who should take Gut Instinct?
Gut Instinct is your go-to for balanced gut health, boasting 25 billion microorganisms mainly from the Lactobacillus species. These probiotics support healthy digestion and immune function, ensuring a diverse gut microbiome. Plus, Gut Instinct’s capsules ensure effective delivery.
.
Ashwagandha Calm Gummies vs. Big Chill
Both Ashwagandha Calm and Big Chill utilize the power of adaptogens to help your body adapt to stressors and enhance mental clarity. Additionally, they both offer support for overall well-being, providing relief during times of stress.
Who should take Ashwagandha Calm Gummies?
Ashwagandha Calm combines adaptogenic ashwagandha with soothing l-theanine to promote relaxation and combat stress-related fatigue. With adaptogens like ashwagandha clinically proven to reduce stress hormone levels, these gummies offer a delicious and fun way to unwind.
Who should take Big Chill Capsules?
Big Chill capsules contain the adaptogenic herb Rhodiola rosea, which is designed to improve your body’s response to stress and enhance focus during demanding situations. These capsules offer a convenient solution for busy lifestyles.
Hyaluronic Glow Gummies vs. Collagen Love
Both Hyaluronic Glow and Collagen Love support skin health and vitality, promoting hydration and fighting visible signs of aging. Additionally, they both contain key ingredients like hyaluronic acid and vitamin C to enhance skin elasticity and protect against free radicals.
Who should take Hyaluronic Acid Gummies?
Infused with hyaluronic acid, vitamin C, and vitamin E, Hyaluronic Glow Gummies offer a burst of hydration and antioxidant protection. Plus, they taste like orange creamsicles—a win-win for your skin and your taste buds!
Who should take Collagen Love?
Collagen Love capsules work to minimize the appearance of fine lines, fight free radicals, and improve visible signs of aging. Packed with collagen peptides, vitamin C, and hyaluronic acid, these capsules promote soft, glowing skin from within. With collagen peptides clinically proven to enhance skin elasticity and hydration, Collagen Love capsules offer support for youthful-looking skin.
Gummy Vitamins vs. Capsules – Which is the Winner?
As you explore the world of supplements, remember that whether you prefer the playful appeal of gummy vitamins or the straightforward efficiency of capsules, both options offer effective ways to support your health. By considering factors like taste, convenience, and specific nutrient needs, you can find the perfect match for your lifestyle.
Build Your Supplement Routine
Take The HUM Quiz
The post Gummy Vitamins vs. Capsules: Let’s Settle the Score appeared first on HUM Nutrition Blog.
]]>The post Is It Better to Take Prebiotics or Probiotics? Here’s What a Dietitian Says appeared first on HUM Nutrition Blog.
]]>These days, taking a probiotic supplement to enhance your gut health is common. Over the last decade, the popularity of probiotics has skyrocketed to new levels… and for good reason. After all, probiotics support much more than just your gut health. A diverse and healthy gut microbiome positively influences your immune system, cravings, weight, mental health, and more.
That said, you may not be as familiar with prebiotics, which are equally important. But what’s the real difference between prebiotics vs. probiotics, anyway? Keep reading to see how the two are similar yet different. Plus: how to add both into your dietary routine to support your gut and greater health.
Chelsey Amer, MS, RDN, CDN, highlights the primary differences between prebiotics vs. probiotics, then shares why both are worth adding into your routine (and how).
Prebiotics vs. Probiotics: 3 key differences
1. Prebiotics Feed Probiotic Bacteria
The marked difference between probiotics and prebiotics is that probiotics are live organisms—namely bacteria and yeast—whereas prebiotics are food for probiotics.
In order for the probiotics in food and supplements to be effective, they must survive the acidic environment of the stomach and then bile secretion to make it to the colon, where bacteria colonizes the gut. Your gut is a transient environment, meaning the composition of your microbiome changes over time. It’s influenced by factors like age, diet, health status, medications, and even prebiotic consumption.
In order for prebiotics to be useful, they must also bypass the digestive process to make it to your colon, where gut bacteria live. Fiber is a non-digestible carbohydrate that survives the digestive process, which is why prebiotics are high-fiber carbohydrates. Specifically, these foods are all high in soluble fiber, which is highly fermentable.
2. They Impact Your Health in Different Ways
Trillions of live probiotic organisms, with upwards of 1,000 different bacteria strains, reside in your gut. Your overall gut flora impacts your health and can influence your risk of disease.
Probiotics can impact your health and bodily processes in a variety of ways, such as by:
- Colonizing the gut
- Producing short-chain fatty acids
- Synthesizing vitamins, including vitamin K and folate
- Reinforcing the gut barrier
- Neutralizing toxins
- Modulating the immune system
- Influencing hormones
Your overall gut composition will have a bearing on your overall health. For instance, your gut microbiome can impact your weight due to influences on nutrient absorption. Studies also demonstrate that those with high cholesterol levels may benefit from probiotic supplementation, thanks to their influence on bile salt metabolism.
On the other hand, prebiotics can influence your overall health both indirectly and directly. They can help your microbiome flourish, as well as directly impact your wellness regimen more noticeably upon consumption.
For example, inulin is a prebiotic fiber found in plants such as bananas, onions, and Jerusalem artichokes. When consumed, prebiotic fiber can help:
- You feel full for longer
- Reduce overeating
- Promote bowel regularity
Moreover, like all types of fiber, it can help lower LDL (“bad”) cholesterol levels and help balance your blood sugar.
3. Prebiotics and Probiotics are measured differently
Colony forming units measure the amount of viable probiotics (or bacteria) in a supplement. Many probiotic supplements will contain billions of CFUs. However, more CFUs does not always mean it’s more effective.
On the other hand, prebiotics are measured as grams of fiber. The FDA suggests that adults consume 25 to 35 grams of fiber daily. More specifically, 3 to 5 grams of prebiotic fiber are recommended as part of that daily intake for the greatest benefits.
Note: When viewing the nutrition facts of a food, not all fiber listed will be prebiotic fiber.
Is it better to take prebiotics or probiotics?
To cut to the chase, probiotics and prebiotics are both beneficial for optimal gut health. Since probiotics and prebiotics work synergistically to help your gut microbiota flourish, it’s key to add probiotics and prebiotics to your diet whether through foods, supplements, or both.
Eating probiotic-rich foods or taking a probiotic supplement can directly increase the amount of good bacteria in your gut. Similarly, consuming prebiotic-rich foods or taking a prebiotic supplement can boost the good bacteria in your gut by helping them thrive. Remember: Prebiotics act as fertilizer to your gut bacteria, allowing them to thrive.
In your colon, gut bacteria ferment and metabolize the prebiotics to stay alive. They have a synergistic relationship. When your gut bacteria metabolize prebiotics, they create various short chain fatty acids. These help to:
- provide the bacteria with energy
- support your immune system
- aid inflammatory processes
How to Get More Probiotics and PRebiotics in Your Routine
Now that you know the importance of adding probiotics and prebiotics to your wellness regimen, put these insights into practice by following these tips.
Integrate Probiotic Foods into Your Meals
A little goes a long way with many foods rich in probiotics. To start, you may want to integrate one probiotic food into your team each week (but it’s even better to eat a variety of them on daily basis). Within a month, you’ll have several probiotic-rich foods in your fridge, waiting to be added to your usual meals.
Here are some simple ways to include more probiotics in your meals:
- Add a generous helping of kimchi to a grain bowl
- Add a spoonful of miso to a tofu marinade
- Make Greek yogurt bowls for breakfast
- Use kefir in your smoothie
Related Stories
7 High-Fiber Foods a Dietitian Loves to Buy at Trader Joe’s
The One Carbohydrate You Should Be Eating for Gut Health
Load Up on Prebiotic Foods
Different prebiotics have different roles, so it can also be useful to vary the types of prebiotics you consume. Here are some of my go-to ways to consume the recommended 3 to 5 grams of prebiotic fiber daily:
- Garlic and onions are kitchen staples, but they also have prebiotic benefits. You can add them to nearly any dish from pastas and stir frys to sheet pan dinners.
- Leeks can be intimidating if you don’t cook often. However, you can slice and sauté them just as you would onions to get a boost of prebiotic fiber.
- Apples are rich in pectin, a type of soluble fiber that acts as a prebiotic. When digested by bacteria, pectin produces butyrate, a short chain fatty acid that helps support beneficial bacteria.
- Oats and barley are rich in beta-glucan, a type of prebiotic fiber that’s also been shown to support lower cholesterol levels.
- Asparagus are a favorite spring vegetable, but you can also find them frozen year-round.
- Dandelion greens can be added on top of avocado toast for a spicy bite.
- Jerusalem artichokes look like ginger root from the outside, but can be roasted, blended into soups, or shaved raw into salads.
- Unripe green bananas are rich in resistant starch, which offers prebiotic benefits. They won’t be as sweet as your usual yellow bananas, but you can sauté them to add more flavor.
Consider Taking Probiotic and/or Prebiotic Supplements
It takes a well-planned diet to ensure you’re eating enough probiotics and prebiotics from food. To take things to the next level to support your gut, you can take supplements that contain probiotics, prebiotics, or mix them both.
HUM offers several different probiotics tailored for different concerns:
Gut Instinct contains strains like Bifidobacterium Breve and Bifidobacterium Longum to support healthy digestion and your immune system.
Private Party uses Lactobacillus Reuteri species to help support vaginal health.
Fan Club uses strains like Lactobacillus Plantarum (DR7) to address menopause symptoms, like mood changes, by supporting the gut-brain axis.
PRO ACV is our only probiotic supplement in gummy form, which is especially beneficial if you have difficulty swallowing pills. It contains Bacillus coagulans IS-2, a type of spore-forming probiotic.
Skin Squad supports your gut and skin with strains like Bacillus Subtilis DE111 and Bifidobacterium Lactis HN019. It’s also the only HUM probiotic that contains prebiotic fiber (from konjac root) to feed the good bacteria.
Rounding out this list is Beauty zzZz Gummies. It’s made with a combination of melatonin and calming botanicals to help you fall asleep effortlessly, plus prebiotic fiber in the form of fructooligosaccharides (FOS) to help balance digestion and support regularity. This prebiotic supplement contains 2 grams of FOS, which is as much prebiotic fiber as found in three bananas.
Rotate your probiotics to vary the strains
Final tip: You may wish to rotate your probiotic supplements every few months to add different strains to your gut microbiome. With different strains playing different roles, more diversity can help support your overall health and wellness.
Build Your Supplement Routine
Take The HUM Quiz
The post Is It Better to Take Prebiotics or Probiotics? Here’s What a Dietitian Says appeared first on HUM Nutrition Blog.
]]>