What is EPA-DHA?

EPA and DHA are the acronyms given to the most significantly essential duo of specific omega-3 fatty acids we need. EPA is eicosapentaenoic acid, and DHA is docosahexaenoic acid. EPA-DHA supplements therefore contain a mixture of these two highly crucial omega 3 fatty acids, and are ideal if you're looking for a high potency boost that can enhance a range of processes within the body. Our bodies do not naturally produce omega 3 fatty acids, so it's essential that we receive enough of these nutrients from our diet.

Omega 3 and Nutrition

Omega 3 fatty acids are found in a variety of foods. EPA and DHA are found in fatty fish and algae, though there are other forms of omega 3s found in other animal products and plants. Since EPA & DHA are mainly found in fish, vegans and vegetarians are often deficient in the nutrients and may suffer the negative side effects of EPA and DHA shortages.

Why Do We Need EPA-DHA Supplements?

Since omega 3s aren't produced anywhere in the body, supplements are a great way to ensure we're maintaining our health. Vegans and vegetarians, especially, will require EPA-DHA or other Omega 3 combination supplements. Our supplement store does offer vegan EPA-DHA, since many omega 3 supplements are not suitable for vegetarians and vegans. The vegan version contains fatty acids from algae rather than fish.

Omega 3 fatty acids are responsible for numerous functions in the body. DHA makes up part of the structure of every cell in the body, especially those found in the skin, hair, nails and eyes. It is essential for brain health, and the development of health and intelligence in pregnant women. It protects the retina and maintains eye health, particularly in key developmental and ageing stages.

EPA is used to create molecules that are key to maintaining physiological functioning and reducing inflammatory responses throughout the body. It may have added benefits in reducing the symptoms of depression.

Symptoms of EPA-DHA Omega 3 Deficiency

The symptoms of EPA-DHA / omega 3 fatty acid deficiency can alter as we age.

THE IMPORTANCE OF EPA-DHA IN PREGNANCY & BREASTFEEDING

EPA-DHA supplements are a must for pregnant women, as they are more likely to become deficient in omega 3s. Omega 3s support the mother's mood regulation in pregnancy and beyond, as EPA-DHA deficiencies can last up to 12 months postpartum. They also help facilitate the eventual healthy labour and delivery of the baby. Omega 3 supplements during pregnancy are essential in supporting:

Healthy birth weight, nervous system, brain and cognitive development, good vision and retina health, gestational length, immune function.

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SIGNS OF EPA-DHA DEFICIENCY

Cognitive issues - trouble remembering things and an inability to concentrate, in women, abnormally long & heavy menstrual patterns, mental health problems such as depression - researchers have found low omega 3 and EPA/DHA levels may link to depressive disorders, dry and dull patches of skin, dandruff and rashes, development of eczema & asthma, dull hair that breaks easily, thin or cracking nails, too much ear wax.

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IN CHILDREN & YOUNG ADULTS

Higher risks of developing learning or cognitive difficulties, concentration deficits - Omega 3 fatty acid deficiency is often linked to ADHD in children, unexplained anger & irritability, vision problems (especially in babies)

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PROBLEMS RELATED TO EPA-DHA DEFICIENCY IN LATER LIFE

Some of these symptoms may be caused due to the continuous deficiency of EPA-DHA as we age.

Cardiovascular problems - high cholesterol levels & blood pressure issues

DHA may protect against heart disease by lowering blood pressure & triglycerides

Leg cramps & painful joints, due to inflammation levels rising

Hearing loss, due to the excessive build up of ear wax over time

Brain diseases - Alzheimer's patients often have diminished levels of HDA

Arthritis may develop due to continuously elevated inflammation levels

Fatigue & insomnia

Causes of EPA-DHA Deficiency

EPA and DHA are only derived from foods we consume, and are not produced by the body. Deficiencies are therefore primarily linked to not eating enough of the foods rich in these fats.

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DIETARY FACTORS

Vegan and vegetarian diets often lack omega 3 fatty acids EPA and DHA, so supplements should be taken instead.

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EPA & DHA RICH FOODS

Oily fish are the main source of EPA and DHA -
Salmon, mackerel, tuna, trout, sea bass, sardines, etc.

Seaweed and other types of algae contain some DHA and EPA - nori, chlorella, spirulina

Beans - edamame beans, kidney beans

Seeds - chia, hemp, flaxseeds

Walnuts

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OTHER CAUSES OF DEFICIENCY

Pregnancy - the foetus needs sufficient amounts of omega 3 fatty acids (especially DHA) during gestational development, and obtains this from the nutrients stored in the mother's placenta.

The Role of EPA-DHA in Fitness Nutrition & Exercise Performance

Fish oil supplements, EPA and DHA, can improve exercise performance and recovery. They have anti inflammatory properties, reducing cramping and joint pain when taken regularly. This supplemental combination can help relieve pain in muscles after exercise. Further studies into the additional benefits of EPA and DHA for fitness are also being conducted. In relation to fitness wellbeing, people take fish oils to:

IMPROVE EXERCISE ABILITIES

Inflammation after exercise diminishes strength and stamina. Daily fish oil supplements can reduce the extent of these issues, enhancing exercise efficiency.

Provide anti-nociceptive effects (pain relief), enhance resistance exercise potential, improve range of motion, prevent muscle damage.

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AID POST-EXERCISE RECOVERY

Studies demonstrate how EPA and DHA supplements relieve soreness from previous workouts in men and women.

Women taking EPA & DHA were found to experience 23% less muscle pain 48 hours post-exercise, in comparison to participants not taking the supplements.

71% were also able to fully extend their elbow after vigorous exercise, compared to just 15% of the placebo group. This demonstrates EPA and DHA supplements can help with post-exercise issues:

Reduce muscle pain, swelling and inflammation

Limit the loss of muscle strength after exercise

Reduce muscle stiffness & maintain a full range of motion

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PREVENT DOMS

Some experience DOMS after exercise - delayed onset of muscle soreness. It's more likely to happen after an unfamiliar workout routine, as muscles are not yet accustomed to the certain range of motion you're repeating. Fish oils can help to reduce the inflammation and pain related to DOMS. Due to this, fish oil supplements are regularly recommended for bodybuilders and those who frequent the gym regularly.

They'll support anyone performing new or repetitive exercise routines, and can reduce muscle soreness if you're just getting into the habit of going to the gym. You can find vegan EPA-DHA Supplements and extra strength EPA-DHA vitamins in our supplement store.

What is Zinc?

Zinc is an essential mineral that helps with various processes, all of which are important in sustaining our everyday health. It's a trace mineral, so while we only need a small amount of zinc, it's vital for maintaining our health. It plays a role in the mechanism of more than 300 enzymes, each of which facilitate a variety of biological functions. These include:

Metabolising macros (carbohydrates, fats and proteins from food), creating cells, healing processes.

Zinc and Nutrition

Zinc is a nutrient our bodies need to absorb via food. It can't be stored by the body, so a continuous intake of zinc is necessary for optimal wellbeing and health. Zinc is found in a range of foods derived from both plants and animals, as well as fortified products. These include meat and dairy, shellfish.

Why Do We Need Zinc Supplements?

Since zinc is only obtainable through nutrition, supplements are sometimes necessary. Most people get enough zinc in their diet without having to think about adjusting their intake of certain foods. If we're not getting enough zinc, however, this can lead to zinc deficiency and the related symptoms that we'll explain below.

Symptoms of Zinc Deficiency

Common symptoms of zinc deficiency include unintentional weight loss (due to a loss of appetite) and more frequent illness due to reduced immune function. With severe zinc deficiency, you might notice long-lasting cuts or wounds that don't heal (even in the eyes). Other symptoms are hair loss, diarrhoea, and fatigue, as well as a diminished sense of taste and smell. This symptom may manifest in the form of experiencing strange tastes as well.

ZINC DEFICIENCY IN WOMEN

Pregnant women are prone to mineral deficiencies, as extra nutrients are required for healthy foetal growth. Zinc deficiency during pregnancy can lead to serious complications and adverse pregnancy outcomes. Studies show zinc supplement intake throughout pregnancy improves birth length and reduces the risk of pre-term or early delivery. Years ago, Barker et al. determined a correlational link between foetal growth restriction and the development of cardiovascular diseases in later life. Ultimately, taking zinc supplements throughout pregnancy reduces complications and can potentially prevent the occurrence of disease, even in adulthood.

ZINC DEFICIENCY IN MEN

When men are lacking in zinc, they may experience sexual impotence and hypergonadism. This is when the body's sexual organs over-produce hormones. Hypergonadism can result in the production of too much oestrogen or testosterone, which each come with their own variety of symptoms in men.

ZINC DEFICIENCIES IN CHILDREN

In children, the signs of zinc deficiency often become obvious due to a lack of growth, or slower growth than is expected for the age of the child. This is because zinc is so crucial for the healthy production of cells. Zinc deficiency in teens can also cause delayed sexual maturity.

It's important that anyone experiencing the symptoms of zinc deficiency, whether these signs are minimal or not, starts to take zinc supplements. This can help avoid the more serious symptoms of zinc deficiency. If you have a serious zinc deficiency issue and notice diarrhoea that lasts more than just a couple of days, you may have a bacterial infection in the intestines. In this case, you should seek a doctor's help. This is so the infection doesn't become more severe and cause damage.

Causes of Zinc Deficiency

The main cause of zinc deficiency is due to not receiving enough zinc intake through your diet. Since zinc is found in foods like meat, dairy and shellfish, those who are vegan or vegetarian are more likely to suffer with zinc deficiencies. In these cases, it's recommended that you take a zinc supplement each day.

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HEALTH CONDITIONS

Some people might get enough zinc from their diet, though this zinc is hard to absorb as the body is unable to process it properly.

One health condition that directly causes this inability to absorb zinc is called acrodermatitis enteropathica. This is a type of rare autosomal recessive disorder that causes alopecia, chronic diarrhoea and dermatitis similar to that of psoriasis. Inflammation in the skin that surrounds the eyes, nails, mouth, and joints, is a common symptom, as well as conjunctivitis.

Other health conditions that increase the risk of zinc deficiency include alcoholism, celiac disease, Crohn's disease, diabetes, pancreatic disease, sickle cell disease and chronic kidney and liver disease.

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PRESCRIPTION MEDICATIONS

Medications that can increase the risk of zinc deficiency and the related symptoms include thiazide diuretics, like chlorothiazide, chlorthalidone, hydrochlorothiazide, metolazone, and indapamide. These medications are taken as a treatment for high blood pressure.

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OTHER CAUSES OF DEFICIENCY

When women are pregnant or breastfeeding, it's important to ensure they are receiving enough zinc in their diet or via supplemental intake. Zinc deficiency in the mother can lead to the same in infants. To treat this, formula milk can be fed as an alternative to breastfeeding, as it contains zinc.

The Role of Zinc in Fitness Nutrition & Exercise Performance

In fitness, zinc has an important role to play as it helps repair muscle tissue. Since exercising can cause minor tears to our muscles, those who exercise more often might need more zinc than your average person.

REPAIR MUSCLE TEARS & REDUCE PAIN

With enough zinc, our bodies can repair muscles more effectively, thus leading to improved exercise performance and ability. Torn muscles, when they are not repaired quickly, mean the aches and pains associated with these small tears will continue for longer than they should. These micro tears actually help us build up our muscles, and we all know the sore muscle feeling after having completed a fairly strenuous workout. If you feel your muscles are taking longer to recover, you may be in need of some extra zinc to improve your fitness performance.

SUPPORT YOUR IMMUNE SYSTEM

Zinc is also vital in maintaining our immune system, and so fitness professionals find it an absolutely essential mineral to take in supplement form. When our immune systems aren't functioning as they should, we're left more vulnerable to illnesses. Even the common cold limits our exercise abilities due to the associated symptoms such as headaches, having a stuffy or runny nose, and experiencing general fatigue. Zinc helps maintain the immune system, so we don't get ill as often, and therefore we're in better form all year-round for committing to our exercise routines.

BALANCE HORMONE PRODUCTION

With regards to its role in balancing our hormone production, athletes find zinc beneficial as it regulates the amount of testosterone and oestrogen produced by sex organs. When men produce too much oestrogen, they can begin to develop breasts, experience slower muscle mass growth and gain weight more easily. Alongside these symptoms, there are other side effects that make it more difficult to gain the motivation to exercise, including headaches, mood swings, breast tenderness, insomnia and fatigue during the day.

If you take your exercising habits and health seriously, it's worth taking zinc supplements too. You can find our zinc supplements in our Manchester supplement store.

Wellness Greens Superfood Formula

The Wellness Greens we stock in our high-quality supplement store are amazing superfood supplements. Our high potency blend of superfood ingredients provides you with a whole range of benefits for improving your overall health and fitness performance abilities. You'll get to reap the benefits of each and every superfood you can think of, alongside their antioxidant properties and detoxifying processes. Enjoy improved immune functioning and better digestion as you balance out your pH levels and alkalise the body.

The Wellness Greens blend is available in Mocha or Strawberry Kiwi flavour, making these fitness supplement formulas palatable, as well as being extremely beneficial for your health.

Superfood Nutrient Formula Ingredients

In this high potency superfood supplement mixture, you'll find a combination of 100% natural superfood extracts. These include a range of superfood fruit and vegetables, a variety of vitamins, flax, ionic trace minerals such as zinc and magnesium, health boosting enzymes, antioxidants, phytonutrients and symbiotic flora to enhance intestinal health.

In this fitness formula, there are around 50 superfood ingredients. There are no stimulants or caffeine, and no added sugars, making these health and fitness enhancing mixtures safe for diabetics. The Wellness Greens do not include any wheat, dairy, or preservatives or MSG. With over 70 trace minerals and 15 organic foods, these are truly the best high potency fitness supplements you'll find.

Since there are a wide range of superfoods, there are a variety of symptoms related to superfood deficiencies. Superfoods are classed as such due to their intensely nutritious properties. They're extremely dense with nutrients, many of which help prevent numerous health conditions, diseases and illnesses.

Detoxify the Body

Superfoods are naturally high in minerals and vitamins, as well as antioxidants that help to cleanse the body and neutralise any harmful toxins. Without these antioxidants, damaging toxins can build up over time, leading to symptoms and illnesses that can cause further detriment down the line. Some of these toxins are known as 'free radicals,' causing oxidative stress in the body. While free radicals are naturally produced as we expend energy, they're harmful to our cells and proteins, as well as our DNA.

Prevent Free Radical Build Up

Free radicals have been linked to cancers, immune deficiencies, respiratory issues caused by the development of emphysema and asthma, arthritis, heart disease and the increased risk of having a stroke.

Many superfoods are known to prevent or reduce the severity of the aforementioned medical issues due to the presence of potent antioxidants.

Reduce Inflammation

Most superfoods are anti-inflammatory, thus reducing the risk and effects of related health conditions and chronic inflammation. These include diabetes, fatty liver disease, endometriosis, inflammatory bowel disease, Alzheimer's disease, cancer, heart disease and asthma.

Prevent Vitamin Deficiency

The vitamin and nutrient rich aspect of superfoods means they are amazing at preventing vitamin deficiencies and reversing the effects caused. Since deficiencies in vitamins and minerals can lead to health conditions, superfoods are a great way to ensure you're getting enough nutrients. We've made this easy, with the Wellness Greens formula.

Superfoods in Fitness Nutrition & Exercise Performance

Superfoods are instrumental in maintaining our health, and therefore, also our ability to exercise well. The best superfoods for fitness nutrition are included in the Wellness Greens formula.

You can purchase our Superfood fitness blend in Mocha or Strawberry Kiwi flavour, both stocked in the GSquared Manchester Supplement Store.

What is Vitamin D 3?

Vitamin D3 is also known as cholecalciferol. It's the most bioactive form of vitamin D, meaning it has the biggest impact on biological processes. Vitamin D3 is therefore the most recommended form of vitamin D, as opposed to vitamin D2 - which is not as effective.

Vitamin D is created from cholesterol by our bodies as we are exposed to sunlight. It is essential for the maintenance of several biological systems, regulating our calcium and phosphate levels. It protects our immune system and looks after bones and muscles, while also keeping the heart healthy. It helps prevent disease and illnesses to some extent, and has also been found to diminish the effects of depression.

Vitamin D 3 and Nutrition

Vitamin D3 is found in lichen and fatty animal foods, such as fish oil, salmon and sardine. It is also found in some fortified foods, including yoghurts, cereals and juices. Vegetarians and vegans may be slightly more likely to develop a vitamin D deficiency; but in the average contemporary diet, there are only minimal amounts of vitamin D available anyway.

Why Do We Need Vitamin D Supplements?

For many of us, vitamin D supplements are a must. They work to improve our health and fitness performance by making sure we don't become deficient. It's extremely difficult for anyone to get enough vitamin D from their diet alone, whether you're a vegan, vegetarian, or meat eater. The majority of people in the modern world also don't receive enough exposure to sunlight in order for their bodies to produce enough vitamin D naturally.

Supplements are therefore a great option for anyone. They'll ensure your intake levels are adequate, and prevent any negative symptoms for those most at risk of developing a deficiency.

While vitamin D is vital in the maintenance of our health, taking too much can be harmful. Make sure you stick to the RDI.

Symptoms of Vitamin D Deficiency

The symptoms of vitamin D deficiency can be serious. Since vitamin D is so vital for bone health, not enough of the vitamin can lead to broken bones, fractures and the development of rickets. Deficiencies can be diagnosed by your doctor, and are determined via a blood test. If you have a vitamin D deficiency, you might need x-rays to assess the strength of your bones.

Common signs you're not getting enough vitamin D include frequent illness, depression, fatigue, the slow healing of wounds, and pain. This pain is linked to both bone pain and muscular pain. The bone pain can occur anywhere, but is most often felt within the lower back. Studies have determined there is a link between chronic pain and vitamin D deficiency, since the receptor for the vitamin is found in nociceptor cells.

OSTEOPOROSIS AND VITAMIN D

Postmenopausal women, especially, should take vitamin D supplements as they're at higher risk of osteoporosis. This causes bones to weaken as they become increasingly porous. As we age, broken and fractured bones cause serious implications. They can result in the inability to get up after a fall, and can cause premature deaths. The condition often causes fractures of the hip, sometimes spontaneously, depending on how weak the bones are. Mortality rates in the year following a hip replacement surgery are high, with many patients experiencing pneumonia, heart attacks, serious infections and heart arrhythmias; as well as the concerning risk of complications linked to the use of anaesthesia in geriatric patients.

Causes of Vitamin D Deficiency

Vitamin D deficiencies are caused by a lack of sunlight and vitamin D in our diet. Deficiencies in this vitamin are extremely common, as it is rare that people eat enough fish each day to obtain enough from foods.

LACK OF SUNLIGHT

Many of us don't get nearly enough sunlight for our bodies to transform sufficient amounts of cholesterol into vitamin D. Some of us live in cities, where sunlight is often overshadowed by tall buildings. We work inside and live inside. We know the dangers of sun exposure, so wisely, we avoid too much of it. What's more, we wear sunscreen - which is vital, however it does block the skin from absorbing sunlight. Those with darker skin are more likely to become deficient in vitamin D, as melanin also prevents sunlight absorption.

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HEALTH CONDITIONS

There are a few medical conditions that affect the body's ability to absorb vitamin D effectively. These include kidney and liver disease, hyperparathyroidism, some forms of cancer, Crohn's and celiac disease; and tuberculosis, alongside other similar diseases caused by constant inflammation.

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PRESCRIPTION MEDICATIONS

Medications can have an impact on our ability to absorb vitamin D. Antifungal drugs, cholesterol-reducing drugs (like cholestyramine), medications for HIV and AIDS, and seizure medications; including benzodiazepines, pregabalin and gabapentin, and phenobarbital, amongst others, interfere with our ability to process vitamin D properly. Glucocorticoids, steroidal medications that treat inflammation and immune system overactivity, also deplete vitamin D uptake.

Vitamin D in Fitness Nutrition & Exercise Performance

Vitamin D is a crucial nutrient in bone health, so it makes sense that it has great potential for enhancing fitness performance.

IMPROVE MUSCLE STRENGTH

Our bones and muscles are so closely connected, constantly communicating with nerve signals that prompt skeletal movement. Enhancing bone health can therefore strengthen our muscles. Our skeletal muscles are attached to our bones via tendons, and they're responsible for all voluntary muscle control and movements... Such as those we perform during exercise. They're found in the arms, legs, our torso and back, and the head and neck. Participants who increased their vitamin D intake in a 2008 study demonstrated heightened abilities relating to force development and muscle power.

Muscle strength is an essential component of exercise, and taking vitamin D aids in avoiding muscle weakness. It has also been shown to support the reduction of fat growth in muscular tissue. This enhances many individuals' exercise efforts linked to achieving lean body mass and muscular development.

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SUPPORT BONE HEALTH

The most important aspect of vitamin D is that it helps regulate calcium levels. Good bone health is necessary for exercise, as the ability to move without bone breakage depends on bone structure and density. Strenuous or vigorous exercise in those with weak or softened bones can lead to fracture and broken bones. Vitamin D also prevents osteoporosis, where bones can fracture with minimal movement. When exercising, we're putting pressure on our bones; those with weak bones just won't have the same fitness capabilities.