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Trying to choose a good prenatal vitamin from the hundreds of products on the market can be a challenging, frustrating, and confusing experience. So, we are going to set aside some of the more in-depth quality control discussions for another day and focus on some basics, such as packaging, delivery method, and what nutrients, types, and amounts you should look for. What To Look For in A prenatal vitamin The first is to avoid getting fooled by some dishonest marketing methods that certain companies employ. There are numerous prenatal vitamin supplements on the market that claim to be whole-food or food-based. The companies we examined that made those claims were not being  honest and were not making whole- food prenatal supplements. You can read more about fake whole food supplements in our blog, here , which goes through many of the marketing terms these companies use. While we did see one company attempting to create a whole-food prenatal bar, the amounts of many nutrients, especially choline, were far too low for it to be a viable option. Pregnancy requires higher levels of nutrients, and prenatal vitamins should reflect this. While I am very much a whole food supplement guy, prenatal vitamins are just not an area that it will work for, based on the needs during pregnancy and the average nutrient consumption by most pregnant women. When looking into formulating a prenatal vitamin, in order to make a truly whole food one that met the nutrient levels needed during the average pregnancy, the serving size would have been about thirty-six capsules per day, so it was not realistic and also would have been extremely expensive. We saw a few companies advertising whole food, animal-based prenatal supplements, and they were really problematic because: One wasn't a whole food supplement because it has a non-whole food form of magnesium. Another contained herbs that many pregnant women should not be using. Most herbs should not be included in a prenatal formula due to a lack of study in pregnant women, and the fact that many herbs are not right for a lot of pregnant women. Certain herbs, such as ginger and nettles (provided they are properly tested and safe), at the correct levels can be helpful additions to a prenatal vitamin. For the most part, though, herbs should be taken separately, under the guidance of your doctor or midwife for safety reasons, not already added into a prenatal. One even contained an herb that is contraindicated for the vast majority of pregnancies. The amounts of the various foods included in these formulas were not enough to do really do anything. For example, a full six-capsule serving of this product contained 300 milligrams of colostrum. This is far lower than the amount needed to get a benefit, which is at a minimum of 1000 milligrams. If foods are going to be used, they need to be in the full amounts needed for the benefits. Companies should not just put a bunch of things into it to make the label look good. This is called fairy-dusting. Check out our blog to learn more about this terrible practice. The second thing to look for when choosing a good prenatal is a basic but very important one: the packaging. Prenatal vitamins should be packaged in dark glass, opaque plastic, or sachets in a box. This is because light will cause some nutrients to break down . Shockingly, one of the best-selling prenatal vitamins on the market is packaged in a clear container. This is an absolutely terrible idea and shows that the company has a serious lack of judgment and quality control. Stay far away if you see prenatal vitamins (or any other supplements) packaged in clear containers. Later in the article, we cover the other things you should be looking for. Prenatal vitamin gummies Next up is the delivery format. The chewable and gummy formats are not really suitable for prenatal vitamins. There is simply no way to fit enough of the nutrients, in their proper forms, needed for a healthy pregnancy into a chewable or gummy. You will be missing many essential nutrients. Liquids are a poor choice because many vitamins are unstable when left in a water-based liquid solution and break down, resulting in a loss of nutrients. The best choices for prenatal vitamins are powders, tablets, and capsules. Avoid one-a-day products as they are either going to be using poor forms of nutrients, lack adequate amounts, or be missing key ingredients like choline. As much as a one a day prenatal vitamin sounds great, it's just not an option if you want to get enough of the nutrients you need in forms that are well utilized by the body. Capsules and tablets might be boring, but your health is too important to leave to candy. Which forms and amounts of nutrients should a prenatal vitamin have? A good prenatal should, to start with, contain the basic nutrients in good forms and amounts. Two things to keep in mind are that you will not get 100% percent of every nutrient from your prenatal, because things such as calcium and magnesium are just too bulky to include the full amounts needed in good forms, without making the serving twelve pills per day. Make sure to check the serving size on the package so you know how many pills you have to take to get the listed amounts. For example, one bottle may have a serving size of five pills and another a serving of two pills. Vitamin A Look for products that contain a combination of preformed vitamin A (retinol) and carotenoids. Some people have a genetic condition where they do not convert carotenoids like beta carotene into vitamin A very well, so a combination of both will ensure that you are getting enough. B1 (Thiamine) Most prenatal vitamins contain Thiamine HCL. There is a more advanced fat-soluble version of thiamine called benfotiamine. Befotiamine is better absorbed and stays in the body longer. We recommend choosing prenatal vitamins with benfotiamine instead of thiamine HCL. B2 (Riboflavin) Choose those that use the methylated form, riboflavin-5-phosphate, as many people have a genetic issue that affects their ability to convert riboflavin into riboflavin-5-phosphate. Look for at least two milligrams per day. B3 (Niacin or Niacinamide) The niacinamide form of vitamin B3 does not cause the unpleasant flushing that niacin can cause. Look for at least eighteen milligrams per day. B5 (Pantothenic Acid) Look for at least six milligrams per day. B6 (Pyridoxine) Choose those that use the methylated form, pyridoxal-5-phosphate, as many people have a genetic issue that affects their ability to convert pyridoxine HCl (hydrochloride) into pyridoxal-5-phosphate (p5p). In addition, pyridoxine HCL has begun to be linked to certain health issues. Adequate levels of pyridoxal-5-phosphate can help to reduce nausea. Look for at least 25 mg P5P per day. If the pyridoxine HCL form is used, look for lower amounts. B7 (Biotin) Look for at least thirty micrograms per day. If there is a larger amount of biotin in the prenatal, you may need to stop taking it for a few days before blood work, as biotin can interfere with specific blood test results. B9 (Folate) Avoid products that contain folic acid. Instead, look for L-methylfolate or 5-MTHF forms of folate. Many people have a genetic methylation issue that affects their ability to convert folic acid into l-methylfolate. Additionally, many people already consume excessive amounts of folic acid in their diet from fortified foods. Avoid products that just list folate, as many of these products may actually have folic acid but are misleading people by saying folate. Look for at least one milligram (one thousand micrograms) per day. B12 (Cobalamin) Avoid products that use cyanocobalamin. Many people have a genetic issue that affects their ability to convert cyanocobalamin to methylcobalamin. Instead, look for products that use methylcobalamin, adenosylcobalamin, and hydroxocobalamin. Also, avoid products that just say B-12 or cobalamin, as it is important to know what form is being used. Look for at least three milligrams per day. Vitamin C Look for those that use buffered vitamin C (calcium ascorbate) in order to make it gentler on the stomach. Look for at least eighty-five milligrams of vitamin C. Vitamin D Look for those that contain at least 1,000 IU of vitamin D3 per day. Avoid those with vitamin D2 as this form is not as well utilized by the body as vitamin D3. Vitamin E Look for prenatal vitamins that use mixed forms of natural tocopherols, not just alpha-tocopherol or synthetic dl-alpha-tocopherol. Look for at least 15 mg (22 iu) per day. Vitamin K There are multiple forms of vitamin K found in supplements. The most common are K1 and K2 ( MK-7 and MK-4). Look for products that have a combination of vitamin K1 and K2 types. Avoid products that only use the K2 MK-7 form, as this form may not pass well from the placenta to the fetus. Calcium Avoid prenatal vitamins containing calcium carbonate or tricalcium phosphate; instead, look for those that use glycinate, malate, or MCHA, as these are better absorbed and will be easier on the digestive system. Keep in mind that calcium is very bulky and takes up a lot of space, so you will not be able to get 100% of the daily value in prenatal vitamin supplements. Iron A good prenatal should have at least fifteen milligrams of iron per serving. Look for fully-reacted glycinate or bisglycinate forms, as these are easier on the stomach and are much less likely to cause constipation. In addition, a fully reacted bisglycinate form of iron will not interfere with the absorption of other minerals in the prenatal vitamin, unlike other forms of iron, such as ferrous sulfate. Unfortunately, a lot of products claim to contain fully-reacted forms of iron, but in often only have partially reacted forms. A prenatal with multiple pill servings will be better as you can split the dosage up during the day, increasing absorption and reducing stomach upset. Magnesium Avoid prenatal vitamins that use 100% oxide (occasionally, a company may use a small amount of oxide, less than five percent, to make them easier on the stomach, but the rest is in a good form) or carbonate forms. Instead, look for forms such as glycinate or bisglycinate, as these will be better absorbed and be easier on the stomach and digestive system. Keep in mind that magnesium is very bulky and takes up a lot of space, so you will not be able to get 100% of the daily value in a prenatal capsule. Selenium Avoid prenatal vitamins that use sodium selenite. Instead, look for selenomethionine, a safer organically bound form of selenium, which is better absorbed and easier on the stomach and digestive system. Look for at least sixty micrograms per day. Zinc Zinc is so important for fetal development. According to the NIH, pregnant women are one of the groups most at risk of zinc deficiency: Pregnant women, particularly those starting their pregnancy with marginal zinc status, are at increased risk of becoming zinc insufficient due, in part, to high fetal requirements for zinc. Lactation can also deplete maternal zinc stores, and for these reasons, the RDA for zinc is higher for pregnant and lactating women than for other women. Based on that information from the NIH, make sure your prenatal vitamin contains at least twelve milligrams per day, Avoid prenatal vitamins that use the oxide form. Instead, look for glycinate or bisglycinate, which are better absorbed and easier on the stomach and digestive system. Copper Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate or bisglycinate, which are better absorbed and easier on the stomach and digestive system. Look for at least one milligram per day. Manganese Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate or bisglycinate, which are better absorbed and easier on the stomach and digestive system. Look for at least two milligrams per day. Chromium Look for forms such as GTF and glycinate, as these will be better absorbed and easier on the stomach and digestive system. Look for at least thirty micrograms per day. Manganese Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate and bisglycinate, as these will be better absorbed and easier on the stomach and digestive system. Look for at least two milligrams per day. Molybdenum Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate or bisglycinate, as these will be better absorbed and easier on the stomach and digestive system. Look for at least fifty micrograms per day. Potassium Avoid prenatal vitamins that use the oxide or carbonate form. Instead, look for forms such as glycinate or bisglycinate, which are better absorbed and easier on the stomach and digestive system. Boron Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate or bisglycinate, as these will be better absorbed and easier on the stomach and digestive system. Look for at least twenty milligrams per day. Vanadium Avoid prenatal vitamins that use the oxide form. Instead, look for forms such as glycinate or bisglycinate, as these will be better absorbed and easier on the stomach and digestive system. While vanadium does not have a recommended daily value, it plays a very important role in blood sugar levels in the body. While most prenatal vitamins don't contain vanadium, it is essential to ensure that your prenatal vitamin does. Important nutrients lacking in most prenatal vitamins Three nutrients are so incredibly important, but they often go unmentioned and are either absent or present in tiny amounts in most prenatal vitamins. Despite well-known deficiencies of these nutrients in large numbers of pregnant women, the vast majority of prenatal vitamin manufacturers don't put enough of these, and in many cases, none at all, in their products. Choline Choline is so important to the health of the developing fetus. It performs a number of critical roles. Pregnant women need about 450 mg per day . The average consumption in the United States is about 278 milligrams per day for women. So, look for products that contain at least 200 mg of choline (400-500 would be ideal) per serving in order to ensure you get to the 450 mg needed. I cannot emphasize enough the importance of getting a prenatal vitamin with large amounts of choline. It is so ridiculous that so many do not contain or contain just a very small amount of this vital nutrient. Frankly, products lacking a sufficient amount of choline should not be labeled as prenatal vitamins. It's strange how the best-selling prenatal vitamin talks about the importance of choline on its website but then only puts a paltry fifty-five milligrams in its product; shame on them. Check out our blog to learn more about the importance of choline. Choline is a key partner to folate, as it is an important methyl donor and serves as a key component of methylation. Choline and folate are closely interconnected in the body’s one-carbon metabolism pathway – both contributing to the body’s methyl pool to maximize methylation potential. Adequate levels of both are needed for healthy fetal development. Iodine Iodine is an essential nutrient that supports the proper brain development of the fetus. Pregnant women need about 220 mcg per day. According to the NIH, a substantial portion of the US pregnant population are deficient in iodine. Intakes vary, averaging between 144 and 181 mcg per day. Women who did not consume dairy had even lower levels. Look for prenatal vitamins containing at least 150 mcg of iodine to ensure you are getting enough iodine from both food and supplements. Selling a prenatal vitamin without iodine is doing a real disservice and should not be legal. If you have hyperthyroidism, please talk to your doctor before consuming any supplements with iodine. Omega-3 fatty acids, such as DHA. These are very important for a healthy pregnancy. Over 90% of women do not get enough of these valuable fatty acids. However, this is one nutrient that you should be taking separately. You might be thinking, well, if it is so important, shouldn’t it be in the vitamins? Omega-3 fatty acids, such as DHA and EPA,  oxidize and go rancid quickly  when exposed to certain minerals, including iron, which are found in many prenatal vitamins. In addition, it is tough to put enough DHA into a prenatal vitamin to get an effective dose. Those are the reasons why we recommend a separate DHA supplement. Rather than using a prenatal with DHA, take a good prenatal and a separate whole-food DHA supplement . Common Problems with Prenatal Vitamins Besides being low or lacking in many important nutrients, there are a number of other problems with many prenatal vitamins. The first is potency issues. Many prenatal vitamins contain less than the amounts listed on the label. For example, one popular prenatal gummy was found to contain much less vitamin D than claimed on the label. The second is poor forms of nutrients. Many prenatal vitamins use cheap forms of nutrients that are poorly utilized by the body. You want the best forms of nutrients as listed above. Third is counterfeit prenatal vitamins. Websites, like Amazon, that allow third-party supplement sellers, are rampant with counterfeit supplements. Check out our blog to learn more about this. The fourth is poor testing. Many prenatal vitamins are not appropriately tested for things like adulterants and contaminants. The right testing, not just testing, is needed. The fifth is non-fully reacted and chelated minerals and vitamins. Many prenatal supplements claimed to use specific forms of nutrients, but when we dove a little deeper, often these were not what they claimed to be. For example, a few products claimed to have magnesium glycinate, but it was not really magnesium glycinate; it was just magnesium carbonate blended with the amino acid glycine, not a real mineral chelate. You can learn more about this issue (which is not unique to prenatal vitamins) in our blog . Third-party tested prenatal vitamins Many companies are advertising that their prenatal vitamins are third-party tested. Unfortunately, this has become a marketing gimmick, not a marker of quality. There are several reasons for this, including: Wrong testing methods are being used. Fake or counterfeit lab tests Dry labbing Only a small number of things are tested for, rather than all of the things that should be. And a whole lot more! Visit our blog for an in-depth examination of the issues with third-party testing and what you really should be looking for. How should you take prenatal vitamins? Prenatal vitamins should be taken with a full glass of water (makes them easier on the stomach) and a meal that contains some fat, to improve absorption of fat-soluble nutrients. It is best to split the dosage up, such as with breakfast and lunch, rather than take them all at once, as this will make them easier on the stomach and increase absorption of the nutrients. Ideally, prenatals should be started at least three months before pregnancy. The Best Prenatal Vitamin After reviewing all the prenatal vitamins on the market, I could no longer find one that met all the criteria outlined in this article, due to changes we didn't like, manufacturing issues, and a significant price increase that began to appear in a brand we were using. This created a dilemma for me. Do I recommend one that didn't meet the high standards we expect and laid out in this article, or do we not have a prenatal vitamin because none met our standards? Do I lie to people and tell them how wonderful something is when it really wasn't? None of those seemed like good options to me. So I had to go back to the drawing board to come up with a solution. The only thing I could come up with that would completely solve the problem was to formulate one myself and find a good partner company to produce it to my standards. This was not going to be a private-label prenatal vitamin that we slapped our name on, made for hundreds of other companies; it was going to be a unique and comprehensive formula. After a ton of research and way too much math (definitely not my strong suit), I finally had my formula. What I imagine I look like when I'm doing research. Moss Nutrition Prenatal Select Thankfully, our friends at Moss Nutrition were willing to step up to the plate and produce my prenatal formula. Let's get into what makes this prenatal different from any other on the market. First up are the levels of nutrients. Seeing as most prenatal vitamins are missing or very low in key nutrients, I wanted to make one that addressed that crucial issue. This prenatal will have all of the nutrients needed in the full amounts, with the exception of calcium and magnesium. Although it contains a good amount of them, it was not possible to fit the full 100% daily value without making the serving size approximately twelve capsules or using poor-quality forms of them. Second, it uses the better forms of vitamins and minerals. Many prenatal vitamins use subpar forms of nutrients to reduce production costs. While this may be good for the bottom line, pregnancy is the worst time to cut corners on a product. It uses fully reacted, chelated minerals. The more deeply I dug into a lot of prenatal vitamins, so many had problems with claiming certain types of minerals, but most were not truly chelated, with claimed amounts of minerals not possible based on the forms they claimed to be. Sorry, I know this isn't very clear. Here's what this really means, using magnesium glycinate as an example. Five hundred milligrams of real magnesium glycinate, which is around fourteen percent elemental magnesium (the actual amount of magnesium you get), will contain about seventy milligrams of elemental magnesium. So if a product claims to use 500 milligrams of magnesium glycinate, but claims to have one hundred and forty milligrams of elemental magnesium, they are not using real magnesium glycinate. We ran into this time and again when looking at prenatal vitamins. Almost all of the minerals in this formula are true chelates supplied by Balchem in Utah. These minerals undergo extensive testing, and the company's minerals division has been making minerals since 1956. Real mineral chelates, such as calcium bisglycinate, are not affected by dietary components that can reduce the absorption of traditional mineral supplements (like calcium carbonate), including oxalates and phytates, because they are already bound to an amino acid. In addition, the type of iron found in this prenatal does not reduce the absorption of other minerals in it like ferrous sulfate can, which is the most common form of iron in prenatal vitamins. It utilizes a stable form of L-methylfolate instead of folic acid, allowing individuals with MTFHR mutations to use it. Each batch of this folate is tested for a variety of contaminants to ensure it's truly l-methylfolate. One thing we were consistently finding was that a lot of the l-methylfolate in many prenatal vitamins was not stable, which led to low potencies at expiration date, and was mixed with other forms of folate in order to reduce costs, but these other folates were not listed on the label. Having a good source of this was essential. It contains the appropriate amounts of zinc, iodine, and choline. These are three nutrients that are so, so important for pregnancy, but most women do not get nearly enough of them in their diet. Despite how essential these are and the general deficiencies of these nutrients, it drives me absolutely nuts that nearly all prenatal vitamins shortchange these three nutrients quite dramatically. It contains 25 milligrams of the methylated form of B6, which may help to reduce nausea in pregnancy. It also contains a potent ginger extract to help mask the smell of the pill, as many prenatals have an unpleasant odor, and to help soothe and calm the stomach. I wanted to make sure that the experience of taking a prenatal was more pleasant than with traditional prenatal supplements. It would have been a lot easier to slap together a me-to prenatal product, but it was worth the extra time and effort to create something that would truly help women and that I could be proud of. Moss Nutrition Prenatal Select will be ready to order soon. If you would like to be notified when it is ready, email us at  info@rooted-nutrition.com ,  and we will let you know. Prenatal vitamin support We know this is a lot of information, so if you have questions about prenatal vitamins, don’t know where to start, or need support, we are always available to help. Drop us an email anytime at info@rooted-nutrition.com , or   book a free call ,   and we will be happy to help you on your health journey! I hope this article provided you with valuable information and helped you make a more informed choice when choosing a prenatal vitamin. Don’t forget to check out the rest of our   pregnancy center   for more great information on everything from healthy eating during pregnancy to breastfeeding!

You’re six months pregnant, and your new baby is coming soon! The excitement is building, and you are ready for your little angel to arrive. Preparing for your new Baby Having a checklist and being prepared for your little one is one of the best things you can do to help reduce stress and have a much easier time after giving birth. New baby checklist Here is a list of items to have: Nursing supplies Bibs Burp Cloths Breast Pump Milk Storage Containers - We love these glass ones . Nursing Pillow Nursing Bra Breast Pads Sore nipple cream - This is our favorite . Formula feeding supplies Bibs Burp Cloths Bottle Brush Good Formula - if needed Bottle Carrier Glass Bottles and silicone nipples - We love these . Diapers Disposable - These are great. Cloth - Fitted ones mean fewer leaks! Don’t forget velcro or pins to hold them in place. Fragrance-free wipes - These are great. Changing Pad Washable covers for the changing pad. Diaper rash cream with zinc oxide. Changing Table Diaper Bag Clothing Fragrance-free Laundry detergent - This one is great. Hangers for baby’s closet Bath Time Baby Tub Washcloths - These are very soft. Towel with hoodie - These are very soft. Baby Soap and Shampoo - This one is great. Baby Balm - This one is great. Baby Soothing Oil for problem areas - This one is great. Nail Clippers Bedtime and Baby’s Room Crib With mobile, if desired Mattress Mattress Covers Cribsheets Blankets Night Light Toys Playpen Rocker Baby Health Needs Mucus syringe to remove nasal mucus. These are great. Baby thermometer Medicine spoon and syringe Medication for fever and pain Baby Monitor Car Seat Stroller Baby Carrier Here is a checklist of things you should have that you may need after giving birth: A big pot of frozen delicious soup Chocolate Lots of your favorite snacks! Pain Reliever Sitz Bath Peri Bottle - These are great. Sitz Bath Herbs - These are great. Gauze Pads Washcloths Ice Packs Frozen Witch Hazel Pads Donut Pillow Maternity Pads Chux Pads Overnight Pads These may seem like long lists, but remember, you do not have to get it all at once. Just a little at a time. Don't stress yourself out thinking you need to have it all done in one day. Take a deep breath and do it at your own pace. Even if you don't have everything perfect when the baby comes, it will still be ok. Google Keep and Google Tasks are great free apps to help keep your to-do lists and shopping lists organized and accessible from any device. A healthy microbiome before the birth of your new baby One thing that doesn’t get talked about enough when preparing for your new baby is the importance of having a healthy gut and vaginal microbiome. When you give birth, the baby is coated in bacteria that will help set the foundation of health for their entire life. This is one of the greatest gifts that a mother gives their new child! Here are some simple ways to support a healthy microbiome: Eat lots of Lacto-fermented foods like sauerkraut, kimchi, yogurt, and kefir. Eat lots of fruits and vegetables. Whole grains like oatmeal, buckwheat, and quinoa are great sources of prebiotics. Beans and legumes are great for the microbiome. If they make you feel gassy, don’t force yourself to eat them. Drink lots of water. Eat foods rich in zinc. Zinc helps to support a healthy gut lining. Grass-Fed Red Meat Pastured Pork Grass-fed Organ Meats Make sure to get enough protein. The amino acids in protein help to support a healthy gut lining. Avoid refined foods and sugars. Avoid artificial sweeteners. Work outside in the garden and get some fresh air and sunshine. Take IGY . IGY helps to support your body’s natural microbiome. Think of your microbiome as a garden. In order for the plants (probiotics) to flourish, the garden needs to be well taken care of. Taking probiotics without working on the microbiome is the same as opening a bag of seeds, dumping them on the ground, and calling that a garden. Improving the microbiome leads to real, lasting changes to your health. Check out this page and the video below to find out more about how IGY works. 12 . Take a probiotic that contains good bacteria that help to support a healthy vaginal microbiome. Always talk to your midwife or doctor before taking any vitamins or supplements. 13 . Eat good prebiotic s . Ethically sourced Cacao is our favorite. We hope that this article gave you some valuable information and helps give you some tools to have less stress when your little muffin arrives. Don’t forget to see the rest of our pregnancy center for more great information on everything from postpartum support to choosing a good prenatal vitamin ! New baby questions and support We know this is a lot of information, so if you have questions, don’t know where to start, or need support, we are always available to help. Drop us an email anytime at info@rooted-nutrition.com , or   book a free call ,   and we will be happy to help you on your new baby journey!

Choline might not be the sexiest nutrient in the room, but it deserves more time in the spotlight than it gets. What is Choline? Choline is an essential nutrient used in many functions in the body, and most people do not get enough of it, especially pregnant and breastfeeding women, which can cause a lot of issues. While humans can synthesize small amounts of choline in the liver, primarily as phosphatidylcholine, it is not enough to meet daily needs. In diets deficient in folate, choline needs will be even higher because choline takes over as the methyl donor. How much choline does a person need each day? AGE MALE FEMALE PREGNANCY LACTATION BIRTH TO 6 MONTHS ​125 MG/DAY 125 MG/DAY ​ ​ 7-12 MONTHS 150 MG/DAY 150 MG/DAY ​ ​ 1-3 YEARS 200 MG/DAY 200 MG/DAY ​ ​ 4-8 YEARS 250 MG/DAY 250 MG/DAY ​ ​ 9-13 YEARS 375 MG/DAY 375 MG/DAY ​ ​ 14-18 YEARS 550 MG/DAY 400 MG/DAY 450 MG/DAY 550 MG/DAY 19+ YEARS ​550 MG/DAY 425 MG/DAY 450 MG/DAY 550 MG/DAY Most people in the United States consume less than the AI for choline. An analysis of data from the 2013–2014 National Health and Nutrition Examination Survey (NHANES) found that the average daily choline intake from foods and beverages among children and teens is 256 mg for ages 2–19 [14]. In adults, the average daily choline intake from foods and beverages is 402 mg in men and 278 mg in women. Intakes from supplements contribute a very small amount to total choline intakes. According to an analysis of 2007–2008 NHANES data, black males of all ages had lower mean choline intakes than their white and Hispanic counterparts, but choline intakes did not differ substantially among females of different races/ethnicities [10]. What does Choline do? Choline is a source of methyl groups needed for many steps in metabolism. The body needs choline to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes. Therefore, all plant and animal cells need choline to preserve their structural integrity [1,2]. In addition, choline is needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions [1-3]. Choline also plays important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development [1,2]. Every cell in your body needs choline. You can imagine that not getting enough of something that every cell needs can cause some problems. Choline plays a massive role in fetal and child brain and nervous system development and far more roles than I could lay out in one blog article. You can read all about them here . Studies have shown that: Low choline intake is associated with an increased risk of Alzheimer's and dementia . Higher choline intake is associated with better cognitive function. High alcohol consumption increases choline needs, and lower brain choline levels can increase cravings for alcohol . Choline improves the health of babies suffering from fetal alcohol syndrome. Adequate dietary choline can help to prevent fatty liver disease . Choline deficiency is associated with eye problems such as glaucoma and dry eye . Low choline levels are associated with increased anxiety symptoms . And so much more! I cannot stress enough how important it is to get enough choline in your diet. Without sufficient dietary intake of choline, the whole body suffers. What Foods are rich in choline? Before I get to that, it’s essential to understand that just because a food contains a particular nutrient, it does not mean it is the best form of that nutrient or that the form it has is well utilized. Choosing foods that contain the most bioavailable and absorbable forms of that nutrient should always be the goal. Here is an example of what I mean by that. Heme iron from animal products is better absorbed and utilized than non-heme iron from plant foods. In addition, things like tea and dairy do not reduce heme iron absorption but do reduce the absorption of non-heme iron. Heme iron is absorbed at 25-30 percent, while non-heme iron is absorbed between 1-10 percent. So to get the same amount of iron from animal products from plant foods, a person would need to consume at least three times as much, and usually more than that. Three ounces of beef liver contain about fifteen milligrams of iron. Spinach is often claimed (wrongly) to be a good source of iron, with one cup of cooked spinach containing about six and a half milligrams of non-heme iron. However, iron absorption from spinach is very low, less than two percent. To get the equivalent amount of iron from three ounces of beef liver, someone would have to eat about thirty-five cups of cooked spinach. Choline is best absorbed with fat and in the phosphatidylcholine form. Here are some good bioavailable and utilizable food sources of choline. Egg Yolks People used to eat far more eggs. Reduced consumption of eggs is one of the primary reasons for rampant choline deficiency in society. The cholesterol scare led many people to fear eggs when they are one of the most nutrient-rich foods on the planet. If you want to learn more about how people came to fear beneficial foods like eggs, check out this book . Raw egg yolks contain even more choline than cooked ones. Do not eat raw egg yolks from supermarket eggs. Only eat those that you get directly from a farm you trust. Fish Eggs Beef and Lambs Brains Liver Wild Caught Fatty Fish Grass-fed Beef While some plant foods contain choline, the choline found in them is poorly utilized; in the same way, the iron in spinach is. In addition, many listings showing amounts of choline (and other nutrients) in plant foods are based on data from the 1950s or earlier. Due to the poor health of the soil on most farms, the actual amounts of nutrients currently found in most plant foods (even organically grown) is far less than what they used to be. Buying food from farms that use regenerative practices is the best way to get more nutrient-rich foods. Regeneratively farmed food has significantly higher levels of nutrients and beneficial compounds. You can use this link to find regenerative farms near you. Whole Food Choline Supplements If you cannot get enough choline in your diet, then a whole-food choline supplement may be for you. Beef Liver is probably the most nutrient-dense food on the planet. A heaping teaspoon of NXGEN Wholefoods Beef Liver powder provides the equivalent of nearly two ounces of regeneratively farmed beef liver, which supplies about 220 milligrams of choline, and a deeply nourishing treasure trove of other nutrients and beneficial compounds in their most absorbable forms. It can be blended in smoothies or mixed into food as an easy way to boost the nutrition of any meal. Freeze-dried NXGEN Wholefoods Wild Salmon Roe capsules are a great source of choline (regular fish oil and refined fish roe supplements do not contain choline). They are also packed with a ton of other nutrients. Check out our blog to learn about the fantastic benefits of wild fish roe. NXGEN Wholefoods Whole Brain capsules combine two choline-rich foods, regeneratively farmed lamb brains and beef liver. Of all the times, it is most important to get enough choline, but pregnancy and postnatal are the most important. Make sure your prenatal has plenty of choline in it. This nutrient is essential to pregnant and nursing mothers. Unfortunately, most prenatal vitamins have little to no choline, despite most pregnant and nursing mothers not getting enough of this crucial nutrient. For example, the most popular prenatal vitamin on the market talks extensively about how vital choline is and then only puts a paltry fifty-five milligrams in, which is not nearly enough. Companies putting out prenatal vitamins with little to no choline should be ashamed of themselves. Check out our blog to learn more about how to choose a good prenatal vitamin. Choline Support We know this is a lot of information, so if you have questions about choline email us at   info@rooted-nutrition.com ,  or schedule a free call . We will be happy to answer any questions you have!                      Baby Parker ate lots of egg yolks to get his choline!

More and more research is showing how important gut health is to the health of the entire body. We wanted to provide a place where you can get all the information you need to have the healthy gut you deserve. That’s why we are so excited to announce the launch of our Gut Health Center . Think of it as a garden center, a place where you can find all the tools you need to get your gut garden thriving. The gut health center Anyone who loves to garden knows there is way more to it than just throwing some seeds on the ground and calling it a garden. Well, your gut is closer to a garden than you may know. Your gut is a garden, and you are the gardener. The choices you make can help it thrive and flourish or become overrun with weeds and pests. Let’s take a walk down the aisles of our gut garden center . Whole food Prebiotics Aisle one contains prebiotics . Think of prebiotics as the fertilizer of your gut garden. A garden needs nutrients, and your gut is the same way. Not just any fertilizer, though, the right fertilizer. Nourishing the soil is essential to a healthy garden. Just as you would not just dump anything in a garden, you don’t want just to use anything calling itself a prebiotic. Get the lowdown on which prebiotics are best and which ones to avoid. Whole food probiotics Aisle two contains probiotics . Think of probiotics as the plants in your gut garden. Healthy, thriving plants are the goal of a good gardener. It’s important to have the right plants, not just any plants in your garden. You wouldn’t plant poisonous berries in your garden, so don’t plant bad bacteria. Get the lowdown on which foods and supplements provide the right plants and which ones to avoid. Betaine Hcl, digestive enzymes, and ox bile Aisle three contains HCL, digestive enzymes, and bile acids . These important compounds help your gut digest and break down food and make nutrients easier to absorb. These are the tools of your gut garden. Just like gardening, having the right tools, as well as knowing when and how to use them, is essential. Get the lowdown on these awesome implements. Immunoglobulins, IGY, IGG, Colostrum, and SBI Aisle four contains immunoglobulins, such as IGY and IGG . Think of these as the pollinators and earthworms of your gut garden. While these guys may be small in size, they play a huge role in the health of your gut garden. Get the lowdown on these incredibly hard-working proteins, who never get enough credit for all that they do. Herbs for gut health Aisle five contains herbs that support healthy gut function . Think of these as the cover crops for your gut garden. They can help to soothe, calm, nourish, and hydrate your gut. Knowing when and how to use these cover crops is essential. Get the lowdown on everything from choosing a good aloe vera and achieving a blissful belly. Zonulin, DAO, and Histamine Aisle six contains zonulin, DAO, and histamine . Think of these as the root system of your gut garden because of their effect on the gut lining. If the roots of your garden are healthy, it goes a long way in keeping your plants healthy. If the roots are weak and rotting, your garden will have some problems. Get the lowdown on keeping your gut garden roots healthy. Foods to avoid for gut health Aisle seven is the junk food aisle . Here you can learn about the foods that have the biggest negative impact on your gut, how to avoid them, and what to replace them with. IGY and the happy gut equation Aisle eight contains IGYs and the happy gut equation . IGYs are definitely our favorite way to support a healthy gut garden. The happy gut equation is the key to a healthy gut garden. Learn how you can solve the healthy gut equation and get the thriving garden you always wanted. Whole Food Probiotic Supplements Aisle eight features our top choice for the best whole-food probiotic supplement. Learn what to look for in a great probiotic. Gut health questions and support We hope you enjoy the gut health center . If you would like us to add an aisle, or have questions, email info@r ooted-nutrition.com, and we will do our best to get it stocked. Now get in there and get gardening!

Probiotics are the good bacteria in our gut. These little bugs play an essential role in your health. This easy-to-understand guide makes it easy for you to get started on your probiotic journey. What are probiotics? Probiotics are live microorganisms that, when administered in adequate amounts, provide benefits to the host. Your body contains trillions of these incredible little helpers. The key is having a balance. Not too much of any particular one. You want things just right, like the porridge in Goldilocks and the Three Bears. Probiotic Genus There are many different probiotic genera. Think of the genus as the first name of the probiotic. The most well-known are: Lactobacillus These live primarily in the small intestine and urinary tract. Bifidobacterium These live primarily in the large intestine. Streptoccocus These live primarily in the small intestine. Saccharomyces Probiotic yeasts Bacillus Spore-forming bacteria These are not a normal part of the flora of humans.  Akkermansia Probiotic Species Think of species as the middle or last name of the probiotics. For example: Lactobacillus Acidophilus Lactobacillus is the genus, and Acidophilus is the species. Bifidobacterium Lactis Bifidobacterium is the genus, and Lactis is the species. Different species of the same genus can have very different effects. Probiotic Strains Many lab-made probiotics contain a third part of their name, the strain. For example:  Lactobacillus acidophilus DDS-1 Lactobacillus is the genus Acidophilus is the species DDS-1 is the strain name Lactobacillus acidophilus NAS  Lactobacillus is the genus Acidophilus is the species NAS is the strain name Bifidobacterium Lactis BI-04 Bifidobacterium is the genus Acidophilus is the species  BI-04 is the strain name These lab-made strains will often have different properties even when the genus and species are the same, because of modifications made to them by the companies producing them. Wild bacteria and bacteria found in naturally fermented foods (like sauerkraut, kefir, and kimchi) will generally not have strain names.  What are the benefits of probiotics? Different probiotics have different benefits. Here are just a few of the benefits: Gut health Immune health Brain health Lung health Sleep support Mood support Vaginal health Kidney health Urinary tract health Because the gut affects so many different body systems, probiotics can have a wide array of beneficial effects. It would take a large book to list out all of the benefits. Probiotic foods Probiotic foods have a great diversity of beneficial bacteria and other important compounds. This makes them the ideal way to get probiotics in your gut. Don’t forget to consume plenty of prebiotic-rich whole foods  (the food for your probiotics) as well. Without enough food, your probiotics won’t thrive.  Here are some of our favorite probiotic foods: Grass-fed Kefir Kefir is a fermented beverage usually made from milk, but there are also water and coconut kefirs.​ It is rich in good probiotic bacteria and postbiotics.​ The best kefir is grass-fed, unsweetened, and full-fat. It is much better to add some prebiotic foods, such as berries, rather than buy the sweetened and flavored versions of kefir. They often have large amounts of sugar added. If you like a sweeter kefir, add some probiotic cacao fruit nectar  or prebiotic yacon syrup .  Grass-fed Yogurt Yogurt is probably the most well-known probiotic food. It is made from fermented milk. It is rich in good probiotic bacteria as well as lactose, a sugar found in milk that acts as an excellent prebiotic. The best yogurt is grass-fed, unsweetened, and full-fat. As with kefir, it is much better to add some prebiotic foods, such as berries, than to buy the sweetened and flavored versions. They often contain large amounts of added sugar. If you prefer a sweeter yogurt, consider adding probiotic cacao fruit nectar  or prebiotic yacon syrup .  Grass-fed Cheeses Certain cheeses, when made in the traditional manner, are packed with beneficial probiotics. These include cottage, Parmesan, feta, and most of all, Gouda cheese.​ Lacto-fermented Vegetables Nearly every culture around the world has a version of these, from sauerkraut in Germany, kimchi in Korea, Jewish pickles, and many more.​  They are made without vinegar, just using salt, water, and whichever are the desired seasonings. The naturally occurring bacteria on the vegetables and in the air ferment by feeding on the sugars and fibers in the vegetables. The bacteria multiply and produce postbiotics, like lactic acid. These veggies provide a significant amount of beneficial probiotic bacteria in just a couple of tablespoons. You can make them yourself or buy them premade. You will find them in the refrigerated section, not on the shelf. Shelf-stable versions of these will not have the probiotic bacteria. Always buy these in glass, not plastic, as the strong acids and salt in them will cause a lot of plastic to leach into them.  Miso Miso is a fermented paste. It is most often made from a combination of beans, cultured grain, and sea salt by a unique, double fermentation process. It is rich in beneficial bacteria and prebiotics.  It adds a wonderful umami flavor to soups and other dishes. Always buy miso packaged in glass, not plastic, to avoid leaching from the plastic into the miso. Probiotic-rich miso will be found in the refrigerated section, not on the shelf. Vinegar With The Mother Vinegar with the mother contains a whole host of beneficial yeasts and bacteria. Switching out your typical vinegar for one of these is an easy way to get a daily dose of probiotic food. Brined Olives These types of olives are produced via fermentation, making them rich in beneficial bacteria and healthy fats. These are very different than your traditional olives in jars or cans. Lactofermented Beet Kvass This drink is made in a similar way to beer, but with beets. This drink has so many benefits beyond just the good bacteria it contains. Beets support healthy circulation, nitric oxide production, digestive health, and so much more. Cacao Fruit Nectar Most people have heard of cacao and chocolate, but this is something entirely different. Real cacao fruit nectar is made with an old-fashioned method of fermentation by the people of Peru. It is made from the pulp of the cacao pod. While you might think it tastes like chocolate, it actually tastes a bit tropical and fruity. It’s an excellent replacement for liquid sweeteners, such as honey, simple syrup, and maple syrup, and is packed with prebiotics, probiotics, and posbiotics. It contains less sugar than other liquid sweeteners, making it a good way to get probiotics while reducing your sugar intake. Check out   our blog   to learn more about it . Cacao fruit nectar is made from the fruit of the cacao pod, whereas chocolate is made from the cacao beans. We recommend consuming a variety of probiotic foods as often as you can. This will provide the most benefits and give the best support to your microbiome. ​ One benefit that probiotic foods have that traditional probiotic supplements don’t is that they tend to be rich in postbiotics. Postbiotics are beneficial compounds produced by probiotics as they feed on prebiotics. Postbiotics have their own set of benefits. Emerging research is showing a huge potential in them. Even just a small amount of probiotic-rich foods every day can make a big difference in your health! What to look for in a probiotic Not everyone can get enough probiotics from food, and in those cases, a probiotic supplement can be a great option. In choosing a probiotic supplement, we recommend picking one that provides the same benefits that probiotic-rich whole foods do. Remember, these foods have far more than just probiotics in them; they are synbiotics (prebiotics, probiotics, and real postbiotics). Here’s what to look for in a probiotic supplement: Whole food probiotics Look for probiotics that are truly whole food, made by fermenting the bacteria on whole foods. Not just regular probiotics mixed with a bit of food. The fermentation process creates lots of postbiotics, which have their own benefits and are not found in traditional probiotics. Drying methods While freeze-drying is good for foods, it’s not great for probiotics. The freeze-drying process can damage their cell walls, potentially weakening them.  Look for sun-dried probiotics. CFU not AFU Probiotic counts are measured in something called colony-forming units (CFU). Some companies are trying to use a new term called active fluorescent units (AFU). The reason CFU is used as a measurement is that the ability of probiotics to form colonies and populate the gut is integral to their benefits. Just being a live bacteria does not mean that the bacteria can form colonies. So, using AFU as a measurement is meaningless, but allows companies to claim larger amounts of bacteria on the label even though most of those bacteria won’t do anything. Do not buy probiotics that use the AFU measurement; it indicates they prioritize marketing over delivering a high-quality product.  Intact colonies Probiotic bacteria grow in colonies. Keeping these colonies intact creates a more potent and stable probiotic supplement. Unfortunately, nearly all probiotic supplements are centrifuged, which breaks up the colonies and weakens the bacteria. This is done to isolate the bacteria from the culture medium, allowing for higher bacterial counts and easier manufacturing. However, the culture medium itself has lots of benefits, so you end up missing out on lots of the good stuff. Keeping the culture medium When you make kimchi, sauerkraut, yogurt, etc., the base (vegetables, milk, etc) is the culture medium. You’re eating more than just bacteria. The culture medium is packed with lots of easily digestible, nutrient-rich foods. Well, the culture medium of a whole food probiotic is the same way. It also provides food (prebiotics) for the bacteria in the probiotic. In addition, it is full of postbiotics. These postibiotics are the subject of a lot of research and may have just as many, if not more, benefits than the probiotics themselves. By keeping the culture medium, you get a true synbiotic (a combination of prebiotics, probiotics, and postbiotics). It does not get any better than that. Unfortunately, a lot of companies have decided to include fragments of dead bacteria and call them postbiotics. That is not all the same thing, but it’s much cheaper and easier to make than a real whole food probiotic supplement, so most companies take this more profitable route. Stress Testing While lots of stress might not be good for us, it’s something that makes for an excellent probiotic. What do I mean by stress tested? During the fermentation process, the bacteria are exposed to things that they might encounter in the gut, such as acids, heat, etc. This ensures that only the strong bacteria survive. Those who cannot handle the stressors that might occur in the gut die off.  To refrigerate or not to refrigerate Should a probiotic be refrigerated? Well, it depends. Some types of probiotics need refrigeration, and some do not. Whether the product needs refrigeration depends on its preparation and the type of bacteria used. Whether or not a product requires refrigeration does not determine its quality. Which probiotic should be in it? Different types and strains of probiotics and probiotic preparations can have different effects. Which ones you need depends on your health goals. There is not one perfect probiotic for everyone.  How many probiotics should be in the product? Many companies have decided that simply listing huge numbers of probiotics will make people believe their product is best. To a certain extent, that sales pitch works very well. The truth, however, is very different. Just because a product has more bacteria does not mean much.  It does not mean they will survive and implant in the gut. It does not mean that they are alive in the bottle when you get it. It does not mean that they are the right bacteria. It does not mean that the product was made correctly. Instead of focusing on the number of bacteria in the product, it’s better to focus on the quality of the product. Don’t fall for marketing gimmicks. How to use probiotic supplements Different probiotics require different dosing regimens. Some are best with food, some on an empty stomach, and others need to be used at specific times for their desired effect. When using live probiotics, it’s best to start at a lower dosage and gradually increase the amount. Sometimes probiotics can cause loose stools, gas, or bloating, in the beginning, if you take too much or as your gut adjusts. Make sure to take them consistently for at least three months, because it takes time for the full effects.  Powdered probiotics should be mixed into cold beverages and foods, not hot ones. Shelf-stable probiotics should be stored in a cool, dry place, away from direct sunlight and moisture. Refrigerated probiotics should be stored in the fridge in their original container. Whole food probiotic supplements Thankfully, there are a few companies that make amazing whole-food probiotic supplements, providing the benefits of probiotic-rich whole foods in easy-to-use forms. First up is   Immunity Fuel . Immunity Fuel is a whole-food probiotic supplement (technically a synbiotic) produced through a specialized fermentation process. They use bacteria found on organic farms in Australia. These bacteria are placed in a large stainless steel tank containing a variety of organic foods. Then they are fermented for three weeks, while being exposed to various stressors. Once the fermentation process is complete, the whole food mixture is sun-dried and bottled. That’s it! The entire food medium is included. The cultures are not centrifuged or separated from the culture medium. For a more in-depth look at what makes Immunity Fuel different than other probiotics, check out our blog . Immunity Fuel is our top pick for a daily probiotic. Next is   Seleno Health Tocosh .   Tocosh is a traditional fermented food made in Peru. It is made by lacto-fermenting special varieties of potatoes near or in a stream. The naturally occurring bacteria in the environment ferment the potatoes. Once this is done, the potatoes are sun-dried and milled. That’s it. No harsh processing, no centrifuging. The entire culture medium is included. To learn more about Tocosh, its benefits, and how to use it, check out our blog . Tocosh is a great probiotic choice when you need something that works quickly, and it is our favorite probiotic to take when traveling. If you are allergic to penicillin, you should not use Tocosh. Our next probiotic is Rosita Bee bread . It is a unique lacto-fermented food produced by giant rock bees in the forests and foothills of the Himalayan Mountains in India. The bees mix saliva, pollen, secretions, and nectar inside the hive cells. Then they seal the cells with honey and wax. At this point a lactic acid fermentation process beings in the honeycomb cells. This breaks down the pollen and releases nutrients, converting the bee pollen into bee bread. It is packed with nutrients, polyphenols (prebiotics), fatty acids, probiotic bacteria, and metabolites (postbiotics). It is a true synbiotic. It takes bee pollen to a whole new level. The bee bread is hand-harvested by honey hunters who climb up tall trees using handmade ladders. It is gently taken from the honeycomb using an ancient and gentle technique that protects the bee bread and does not harm the hives. After harvest, it is bottled, with no harsh processing or refining. Just pure goodness! It has a fruity aroma and slightly tangy taste from the lacto-fermentation. It dissolves in the mouth or can be chewed. It should be stored in the fridge after opening.  This rare food packs a potent nutritional profile and provides a great way to start your day with an energizing probiotic boost without the caffeine jitters and crash. Probiotic questions and support If you have questions about our probiotics, email us at   info@rooted-nutrition.com , and we will be happy to answer them! It's important to remember that probiotics alone can’t fix gut problems. Check out our   Gut Health Center   to learn lots of ways to support all aspects of your gut.

Farm-To-Bottle Supplements It's time to bring the farm-to-table movement to vitamins and supplements. Quality control and testing of supplements Quality control and testing are very important steps in making a high-quality supplement. The problem is that no matter how good quality control is, adulterators are always going to be one step ahead. Every year adulteration gets more and more sophisticated. Many products have adulterants that companies do not even know exist, so they are not even looking to test for them. In order to detect these adulterants, it requires new testing methods. These testing methods can often take years to develop. So, quality control then becomes a giant game of whack-a-mole that, frankly, the adulterators are winning. It is far easier and much faster to come up with new adulterants than the new testing methods required to find them. This is not even counting all the companies that do not bother with basic quality control, which is a massive problem on its own. I could write article after article on quality control and testing methods, but it would be all for naught because current methods simply are not enough to address the massive problems. No matter how good the testing methods and quality control are, companies are still missing things because of how sophisticated these adulteration methods have become. Check out the Netflix show Rotten’s Honey episode to learn more about this problem. In addition, due to the Covid-19 pandemic, adulteration issues have gotten much worse and more prevalent. What is the solution if it is virtually impossible for companies to stop the ever-worsening adulteration problem? The traditional method of keeping up with adulteration might have been enough in the past, but with the fire hose of new adulterants and contaminants in supplements, it just does not work anymore. Trying to find the answer to this growing problem was proving problematic, and then one day, it smacked me in the face. ​ One day, my son Parker decided he needed to get my attention and smacked me in the face with a magazine, The Valley Table . What a wonderful child. Don't get him started! The Valley Table magazine (an awesome magazine, check them out ) is about farm-to-table eating in the Hudson Valley of New York. Farm-to-table is a great concept that has really taken off. The ability to know where your food comes from and being able to follow it from the farm to your table is an amazing thing. Knowing who grows your food and the farm that gave it life is something truly incredible. As this movement grows, more and more people are able to eat food that not just improves their health but the health of an entire community as it offers farmers a better standard of living and reduces the environmental footprint of the food. What could be better? We are huge fans of this concept here in the bountiful Hudson Valley. There are so many wonderful local farms around and so many wild foods and herbs to harvest. Farm-to-bottle whole food supplements After recovering from the smack upside the head, I had my eureka moment when I saw the cover of the magazine. Why not do farm-to-table for supplements? If it works for food, why can’t it work for supplements? Thus began our farm-to-bottle project. Our goal is to create a farm-to-table model for supplements. When getting started, we realized why no one had ever done this before across a wide variety of products and categories of supplements; it was a massive undertaking. We felt it was worth doing because it’s just as important to know where your supplements come from as it is to know where your food comes from. Farm-to-bottle only works for true whole food supplements, herbs, and food products. Synthetic and isolated vitamins require so many inputs from many different places that it is nearly impossible to trace them, as these sources often change from batch to batch. Check out our blog article to learn more about true whole-food supplements versus fake ones . Currently, over sixty percent of our products are farm-to-bottle and generate over eighty percent of our sales! We are working to gradually transition the remaining forty percent of our products, as we can source replacements, to achieve our goal of 100% farm-to-bottle supplements. No other supplement retailer or company has even come close to what we have done across a broad range of categories. Fake whole food supplements ​Working to source true farm-to-bottle products has been quite an adventure. Every company tells great stories or has pretty pictures, but often, they are just that: pictures & stories. The vast majority of the supplement “manufacturers” are actually owned by huge corporations, like Nestle (check out our page, who owns your vitamins ), or buy raw materials from huge conglomerates and middlemen, whose only obligation is to their shareholders, not to the people who use the product. Lots of phrases pop up in marketing, like "fresh from farm to tablet," that promise to tell us where our supplements come from. In reality, these types of marketing slogans are rarely, if ever, representative of what is actually being done. They may show you a peek, but they can’t - or won’t - show you the whole process because it doesn’t fit their story. To give you just one example, a company even sent us pictures- lovely photos of "their" farm and farmers, but when we pulled their import certificate, they were actually importing tons of raw material from some pretty sketchy factories in China, not the small farms they had portrayed at all! 100% Traceable supplements Farm to bottle means you can see where the ingredients were grown, fished, or harvested. Many of them are farms where you can go and visit for yourself and shake the hands of the men and women who grew it for you and see just for yourself. We have even run into some of them at our local farmer's market! Markristo Farm in Hillsdale New York. This also allows us to verify labor standards to ensure the farmworkers are well taken care of. Knowing that the people who actually grew the food and worked the land are well taken care of is incredibly important to us. All too often, farmworkers and laborers are subject to awful, inhumane conditions, exposed to all kinds of horrible chemicals, and paid next to nothing. No product can nourish and build health if the people who made it were treated horribly. Farm to bottle does not mean just saying: This spirulina was grown in pristine outdoor ponds in India. Where in India? How can we be sure the conditions are pristine? Any company could just say that things are wonderful and show pretty pictures, even if the conditions are terrible, because they know no one will come and verify it. Another tactic that companies often take is to use one token farm that represents a tiny percentage of the raw materials, while the vast majority come from unknown or unethical sources. So when we say farm-to-bottle, we mean the entire amount, not just a small percentage. No amount of stories, pretty pictures, fluff pieces, or label claims can replace the knowledge of knowing the actual farm and the exact conditions the ingredients were grown. No amount of testing or quality control can verify that a farm worker was well taken care of. I want to make clear that farm-to-bottle does not mean no testing is needed, but it means the likelihood of adulteration is dramatically reduced because the area where most adulteration takes place, middlemen, is eliminated. We have too many farm-to-bottle brands (and adding more all the time) to go through all of them in one article. Check out this page to learn more about them. Here are just a few of our favorite farm-to-bottle brands: Algomed Chlorella First up is Algomed chlorella . Chlorella is incredibly nutrient-rich and one of the only vegan foods that naturally contain b-12. Chlorella will accumulate any contaminants from its environment, so it is incredibly important to have a clean growing area. Most chlorella is grown in outdoor ponds in less than optimal conditions. Unlike a fruit or vegetable that can be washed off, you cannot simply rinse off the chlorella and call it a day. So anything from contaminants in the rain or birds flying over and relieving themselves will end up in the chlorella. With a lot of the world’s chlorella being grown in areas with a lot of pollution in the air and water, do you really know what it's in your chlorella? The solution is chlorella grown in glass tubes, not exposed to the environment. The only ingredients needed to grow it are sunlight and mineral-rich water from deep underground. The process of growing in glass tubes allows every aspect to be tightly controlled and eliminates the risk of contamination from the outside environment and ensures incredibly pure chlorella. Algomed has been growing chlorella this way, in Germany, for over 20 years now. Seleno Health Maca and Cacao Next up is Seleno Health . Maca is an incredible plant with so many benefits. Unfortunately, a lot of maca is adulterated and improperly processed. In addition, many Maca products are actually lying about their country of origin. Maca is a heritage crop in Peru, where it is traditionally grown. A few years ago a lot of maca roots were stolen from Peru and taken to China to be grown there. The maca that grows there is quite different because of the climate and soil. Many companies sell this Chinese maca and label it as Peruvian. The solution is maca directly from the farmers. Seleno Health is a partnership between a farmer family in Peru and a family in New Zealand. The partnership helps to bring the true benefits of this plant to the world while protecting the local environment, improving the lives of the farmers, all the while improving their community, and ensuring a better future for local people. This amazing maca is sun-dried at high altitudes for ninety days before being gelatinized and packaged. While it may be cheaper to oven-dry maca, which is what most companies do, the long sun-drying process is essential for the formation of beneficial compounds. The combination of traditional knowledge and modern science is the perfect blending and what more companies should strive for. The partnership helps to improve the lives of the farmers and their communities while bringing the benefits of the plant to the world and protecting the environment. This is exactly what we need more of going forward if we want to make the world a better place for everyone. They also partner with another farm in Peru to bring us the most amazing cacao products, including this chocoholics favorite ceremonial cacao . This rescue cacao helps to get many people out of the dangerous drug trade and provides a way for the local farmers to make a good living and protect the local forests. NXGEN Wholefoods Next up is NXGEN WholeFoods (Cow and Bull is their other label) . Organ meats offer incredible benefits and deep nourishment not found in other foods. Not everyone likes to eat them or has access to them, though. That’s where organ capsules come in. It is very important to know where your organ meats come from, and the same should apply to your supplements. The last thing you want to do is eat organ meats from a questionable source. Many companies will say they are from Argentina, Brazil, or New Zealand, but that does not really tell you about the actual farmers or the conditions on the farm. Those countries are pretty large, and there are good and bad farmers in every country. That’s where NXGEN comes in. We can track the capsules back to the actual farms they came from because of their partnership with Obe Organic . Obe Organic is a wonderful farmer-owned cooperative that practices regenerative farming in the Lake Eyre region of Australia. The cattle craze year-round on an incredible assortment of grasses. They help to nourish the land and sequester carbon in the soil. If all farming was truly regenerative, agriculture would actually be a net reducer of greenhouse gases instead of contributing to them! Regenerative agriculture gives humanity a chance to revolutionize farming, grow more nutritious food, provide a better life for animals, and protect the environment for future generations. Farm-to-table supplement brands NXGEN Wholefoods - The best beef organ supplements. Emu Spirit Emu Oil - Unrefined Emu oil, rich in vitamin K2, as mk4. John's Killer Protein - The best whey protein NaturAloe - Aloe from the Andalusian region of Spain, without the nasty preservatives, adulteration, and oxidation found in other aloe products. Rosita Real Foods - The only unrefined, raw fish oils on the market. Apogee Spirulina - Greenhouse-grown spirulina directly from the farm in New Mexico. Norm's Farms Elderberry Syrup - No sugar-added elderberry syrup, directly from the farm in North Carolina. Zea Manuka Honey - The most incredible manuka honey from Tasmania. Nature2U - Kakadu Plum Vitamin C Triquetra Health Whole Food Magnesium Capsules Nutu Moringa SGD Colostrum Wild Remedies Mushroom Extracts - Wild-harvested mushroom extracts from the Tasmania region of Australia. Ninth Path Mushrooms - Mushroom supplements from a farm in Australia. Mizuba Matcha - Matcha from artisanal farmers in Japan. Lots more brands to come! In order to make it easy to identify which products are farm-to-bottle, look for this symbol on products in our web store : Whenever we make a purchase, we are making a choice as to the kind of world we want. Let's make the right choice and choose products that support cleaner air, fair pay for farmers and laborers, and a better future for our children! Farm-to-table supplements questions and support If you have a question about farm-to-table supplements or where a particular supplement comes from , feel free to email us at info@rooted-nutrition.com , and we will work to get you the information you need!

Ceremonial cacao represents the pinnacle of cacao. There is simply nothing like it. It is the soul of this incredible plant and creates a cacao experience like nothing else. What is ceremonial CacaO? All cacao comes from Theobroma Cacao, a small evergreen tree in the family Malvaceae, native to the deep tropical regions of Mesoamerica. However, not all cacao is equal, as there are many different varieties of cacao, varying in quality and properties. Just like wine, cacao also has different grades and calibers that differentiate regular cacao from ceremonial cacao. To be considered ceremonial grade cacao, it must tick all the boxes outlined below. It is pure full cacao-bean paste – the cacao paste block (or drops) must be prepared from only 100% pure organic cacao beans that have been naturally sun-dried, hand-peeled, and milled to form the paste. Nothing added, nothing removed. This creates cacao in its purest form, beautifully blended in its own full-fat form to produce a creamy 100% pure block.  Most cacao and cocoa you buy at the store have had most, if not nearly all, of the fat removed, which is then sold separately as cocoa butter. It often contains additives, fillers, and sweeteners. With the cost of cacao being so high right now, lots of adulterants are finding their way into it. It is made from premium hand-selected single-origin Criollo cacao beans.  Criollo cacao is the rarest and premium cacao, famous for its incredibly aromatic flavour and aroma, as well as containing the highest levels of medicinal components. It is, however, very delicate, low-yielding, and requires careful attention and support from the jungle canopy to thrive. This variety is not used for mass production as it cannot be produced on a large scale. For authentic ceremonial cacao, the pods are individually hand-picked with permission from the tree, inspected for imperfections, and the beans are graded to select only the finest.  Most commercially produced cacao is made from varieties of cacao that are more resistant to things like pests and create higher yields, but they are not as aromatic and have lower levels of the important bioactive compounds. It is 100% organic shade-grown under a natural agroforestry canopy. Cacao pods are porous, and they absorb the aromas and energies of the plants that surround them. Neighbouring trees containing fruits like banana or papaya can infuse the flavor of the cacao and enhance the profile and sensory experience when using it in ceremony. True ceremonial cacao comes from this agroforestry environment, and the cacao produced not only contains the flavors of the jungle that surround it but also the energy and vibration of the environment, further enhancing the spiritual connection of the user to the Amazonian spirit.  Most cacao is now produced from mono-cropped trees at the expense of the jungle by farmers who burn out areas to mass cultivate for bigger yields. They often use immature or damaged pods, weak or wounded cacao, and combine all the beans from various sources into a single blend. To hide imperfections in flavor, these beans are often roasted to create a more chocolate flavor.  Real ceremonial cacao is blessed by the indigenous owners of the land and produced with respect to their traditional customs: It comes from indigenous communities where the people have used it ceremonially for thousands of years as a sacred plant. It is essential that the ancestral owners of the cacao are involved in the production process, including blessing the soil, trees, pods, and paste throughout the proces,s and that reverence is upheld towards the culturally sensitive aspects of the people from the farming community. We should feel honored to be given access to their sacred plants and require their blessings for us to use them. The cacao ceremony starts when the seeds are planted. Happy trees, happy farmers, and a happy community provide clean, pure, happy, high-vibrational cacao. Ensuring that we are culturally sensitive in the way cacao is produced and exported is essential, and one of the key differences between ceremonial-grade cacao and simple cacao paste. The intentions of the producer will determine the energetics of the final product.  All cacao originated in the Amazon of Peru and spread through the Americas as far north as Mexico, where indigenous tribes of this region used it for spiritual practice. This specific cacao has a spiritual origin, intended use, and a long 7500+ year history. It is known as ancestral cacao and is considered a gift from the gods to the indigenous people of these lands, referred to as Abya Yala (meaning "the blood of the earth"). As it was gifted to these people of the land, it is considered sacred and must be of indigenous origin from this region to be classified as ceremonial. This is very different than   most caca, which is produced through farmer exploitation, child-slave labor, comes from unhappy trees, forced production against the laws of nature, or from Western companies profiting off the backs of indigenous people. All cacao outside of South and Central America was selected only for mass production of chocolate for the chocolate industry. It, therefore, shouldn't be used in spiritual practice and ceremony. The best ceremonial cacao is traceable back to the farms where it came from, where traditional practices are followed, farmers are paid a fair price for their crops, some of the profits are reinvested in the community, and the environment is protected. Real ceremonial cacao should be packed with the bioactives that provide the benefits. Most cacao and chocolate are very low in these things.   The reality is that for the full benefits of cacao to be realized, it must address all the points we made. The result is more bliss, more energy, more happiness, more joy, more satisfaction, more awakening, and more uplifting occurs when you take ceremonial cacao versus other cacao products. It is pure and transformative, very different from regular cacao powder or supermarket chocolate. Just because something is labeled cacao paste does not make it ceremonial. As you can see, there are numerous steps that must be taken to produce authentic ceremonial cacao. Unfortunately, there are far too many products claiming to be ceremonial cacao that are, in fact, not. These products often come from questionable sources, have no connection to the indigenous peoples, no respect for the environment, and have very low levels of the important bioactive compounds.  Ceremonial Cacao And Heavy Metals A lot of ceremonial (and regular cacao) can be high in heavy metals because of the soil it is grown in, and from contamination that comes from the manufacturing process, because of old and improperly maintained equipment. It’s essential to get ceremonial cacao that is tested for heavy metals, especially lead and cadmium. Varieties of cacao Most people are not aware that there are different varieties of cacao; in the same way, there are different varieties of corn, tomatoes, and other plants. The different varieties have varying levels of nutrients and compounds. Ceremonial cacao should only be made from criollo cacao. There are sub-varieties of crillio cacao. Ceremonial cacao made from these various types can have very different effects. Ceremonial Cacao The first Ceremonial Cacao we want to talk about is Amaru, Ukhu Pacha, The Spiril . This high-vibrational Ceremonial Criollo Cacao has been produced with love and pure intention in honor of the Awajun tribe in Peru, who have used cacao in ceremony for over 5000 years. Their ceremonial cacao temple at Monte Grande (Peru) was constructed in the shape of a spiral to represent the union of the human spirit with the universe, connection to our ancestors of the past, and projection forward to our future descendants. It is thought to symbolise also the Ukhu Pacha (underworld) in Andean and Amazonian cosmovision, represented by the snake (spiral shape). For them, cacao allows connection to the divinity and a way to resonate gratitude and thanks for everything Mother Earth (Pachamama) provides. Each block comes blessed directly from the farm and directly supports the farmers and community who produce it in Tocache, Peru. This cacao has an incredible ratio of 29:1 - theobromine to caffeine. Perfect for the uplifting, heart-opening effects without the adverse side effects of caffeine overstimulation. Seleno Health’s biochemical analysis has shown it to be rich in potent levels of ethanolamides (NAEs), which contribute to feelings of intense bliss, as well as polyphenols and tryptophan. It is an externalising cacao that brings uplifting, heart-opening bliss and energising clarity. We recommend this cacao for use in ceremonies that involve movement, breathwork, dance, expression, and release, as well as for daily use to support energy, balance, and wellbeing.  It is third-party tested for heavy metals (such as cadmium) and other contaminants. The cacao that goes into making Amaru is grown by the incredible Rolando. Rolando is a native Peruvian from the Amazonian jungle who is proudly dedicated to the production of organic and fair-traded cacao. He is pioneering the resurgence of traditional cacao growing and production in the area of Peru, previously heavily affected by drug cartels and the illegal cocaine industry. Rolando has applied his skills and expertise to promoting the image, production, transformation, and quality of Peruvian cacao to put Peru on the world map with artisanal cacao and chocolate production. His push for social sustainability and environmental harmony with cacao farming is bringing big change to an industry that has previously struggled with the exploitation of farmers, communities, and the Amazon jungle. Rolando's cacao represents the courage and perseverance of many farmers who decided to sow the finest cacao in the world, despite facing adversity. They have found in this boldness the hope of transforming their lives through love, working in conditions of equality, justice, and a passion for biodiversity and the environment. We 100% support the mission of Rolando and his people to Rescue Cacao in Peru and to return the love, respect, environmental protection, and culture that have been lost through global commercialization and corruption in the industry. The second Ceremonial cacao is Uturunku, Kay Pacha, The Jaguar . In Chavin cosmovision, the Uturunku (Quecha meaning Jaguar) represents a protector, a guardian, and a being that creates harmony and balance in the Amazon. The Uturunku represents the ‘Kay Pacha’ (the world of the here and now) and reminds us that we are not separate from the natural world. It can also access the Hanan Pacha (world above – spiritual world) and Uku Pacha (inner world – ancestral world) through the master plant cacao. We honor the Chavin culture and the Uturunku with this special ceremonial cacao paste, specifically created to bring you into the Kay Pacha - here and now. It is carefully hand-selected from a unique indigenous form of cacao specially grown for Seleno Health in an artisanal agro-forestry farm deep in the Amazon jungle of Tarapoto, Peru. Each high-vibrational block comes blessed directly from the farm and directly supports the farmers and community who produce it. This ceremonial cacao is like no other, with their research showing it to be ultra potent in levels of biogenic amines like tryptamine and phenylethylamine (PEA) for feelings of intense satisfaction, embodiment, and spiritual awakening. It also contains high levels of tryptophan for sensations of joy and happiness. We recommend this cacao for use in ceremonies involving embodiment, sound, meditation, connection, awakening, and for daily ritual to assist with feeling present, connected, improving mental health, clarity, guidance, and mind-body-spirit balance.  It is third-party tested for heavy metals, like cadmium and other contaminants. This cacao is grown by the amazing Arturo Perez. While growing up in Jaén, Northern Peru, known as the birthplace of cacao, where it was first domesticated approximately 7,500 years ago, Arturo learned about the sacredness and properties behind this special master plant. His dream was to be able to grow cacao in an ancestral way with reverence, love, respect, and tradition to bring this very special cacao to the world. He now spends his time crafting the world's finest ancestral cacao in his farm near Tarapoto, Peru. He is a plant specialist and has incredible ancestral knowledge of the flora and fauna that surround his cacao. A true bushman who thrives in the jungle environment and has such a passion for connecting to Pachamama (mother earth). His cacao, in honor of the tribes of Jaén and central Peru, is called Uturunku - meaning the jaguar, named after the middle world of the Andean-Amazonia trilogy. Each block is crafted with love, following the ancient traditions of his people, who were the first in the world to domesticate cacao. It is a powerful plant that embodies us into the present, connects us to the natural world, and allows us to journey inwards to reconnect and rebirth ourselves. Biochemical analysis of Seleno Health Ceremonial cacao pastes, by third-party and university labs, showed significantly higher levels of several key compounds compared to regular cacao paste and other cacao-based products (nibs, powder, etc). How to Make Ceremonial Cacao Shave or grate 2-3 tablespoons (20-30g) per person into hot water or milk with or without spices (examples: cinnamon, cloves, vanilla, cayenne) and sweetener (coconut sugar, cacao fruit nectar, maple syrup, honey, etc.), and blend or whisk until creamy.  When to use Ceremonial Cacao For many, the journey of discovery that ceremonial cacao represents is one of profound growth, both internally and externally. There is a sense of awakening and appreciation that is unrivalled. But many times, in an effort to be both respectful and mindful, some people feel uncertain about when to use their ceremonial cacao. Ceremonial cacao is a profoundly personal experience, so while there are some great ideas below, you may feel that there is another way that is best for you, and that is ok! We know that there is a myriad of applications for your ceremonial cacao. Still, we want to focus on some of our favorite uses to honor the spirit of the ancient knowledge we share: To honor and awaken your spiritual relationship To disperse the stresses and unwanted mental load of modern life To guide you through your journey of awakening your heart To express and savour gratitude  To refresh the mind  To nourish and build your health and wellbeing To uplift and satisfy the need for long-term wellbeing and happiness If you want to engage fully with the benefits that ceremonial cacao can offer you, look through the simple yet effective ways to incorporate it easily into your daily life. You could hold a simple cacao ceremony or use it more elaborately to infuse your entire daily rhythm with an effort towards better overall health, from morning salutations to subtle additions to your menu or meditative practices. There really is no limit to how you can embrace a better internal life, with a host of benefits for your physical being as well. Who should not use Ceremonial Cacao? If you have a serious heart condition, have high blood pressure, or hypertension-related issues, it is best to avoid ceremonial cacao. If you take MAOI medications, you should not use ceremonial cacao. How to hold a ceremonial cacal ceremony Ceremonial cacao has become incredibly popular in recent years, with many people enjoying the benefits of what this delicious hot drink has to offer. But despite its popularity, many people still don’t fully comprehend the ‘ceremonial’ aspect of cacao. Essentially, it is all about establishing a daily ritual and entering a state of mindfulness, with a focus on gratitude and intention.  While there are many different ways in which you could hold a cacao ceremony,  we want to show you the simple cacao ceremony that is perfect for beginners. You don’t need anything fancy to perform a cacao ceremony. It takes just ten to twenty minutes of your time and a willingness to perform it as part of a daily ritual. You can do it alone or with a loved one.  To get the most out of your cacao ceremony, it is best to hold it as soon after you wake up as possible. It is ideal to have this ceremony before getting sucked into your emails or other distractions. The ceremony can be held in any place in your home that feels comfortable to you. It could be your bedroom, your backyard, or your kitchen. However, it is important that this area is clean and free of distractions before starting the ceremony. Having a comfortable place to sit is always a plus. Many people like to place a cushion or pillow on the floor. There are many recipes for making ceremonial cacao, which we won’t list here. As you follow one of these recipes, try to enter a fully conscious and mindful state, connecting with each ingredient and each step of the process, giving thanks along the way. Use all of your senses by smelling cacao, feeling its warmth, listening to the morning sounds, and looking out the window. Sit in a seat and ensure your spine is straight Lift your cup of cacao to your chest and close your eyes Set clear intentions for your day Take a long breath in and a long breath out  Smell your cacao and then lower it back down to your chest State all that you are grateful for, breathing deeply as you do Sip your cacao in a conscious, relaxed state of mind Traditionally, ceremonial cacao is made with a  molinillo . For more in-depth information on how to use ceremonial cacao, click the button below to download the guide! If cacao resonates with you, there is an amazing online course available to provide a deeper understanding of it. Ceremonial cacao can provide tremendous benefits, spiritually, mentally, and physically, but only if it’s been produced with respect for ancient traditions and used correctly. Ceremonial Cacao questions and support If you have questions about our cacao, email us at info@rooted-nutrition.com and we will be happy to answer them! Don’t forget to check out our Cacao Center  for more information on all things cacao.

Sleep is a huge problem for many people. A lack of adequate and high-quality sleep can lead to and contribute to many health issues. Meg Meg is the world's foremost expert at sleeping all day. “It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity. There are around 90 distinct sleep disorders; most are marked by one of these symptoms: excessive daytime sleepiness, difficulty initiating or maintaining sleep, and abnormal events occurring during sleep. The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. After decades of research, the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health.” What Is Sleep Hygiene? Sleep hygiene is defined as the habits and practices that are conducive to sleeping well on a regular basis. This means a deep, restful sleep that leaves you feeling refreshed and energized in the morning. The quality of sleep is just as important as the quantity of sleep. This article will help you build an excellent sleep hygiene regimen! Chronic sleep problems don’t happen overnight, so correcting them takes time and some effort. Underlying causes of sleeping problems It is essential to address underlying issues that may be contributing to sleeping problems. Whether it is acid reflux, menopausal hot flashes, sleep apnea, anxiety, prostate problems, frequent urination, restless legs, leg cramps, etc, speak with your doctor about any issues that you may be having that could be contributing to your sleeping problems. Addressing these issues will help a lot with your sleep. Stress and Sleep The first step in sleep hygiene is developing proper stress management techniques. Stress can wreak havoc on your sleep cycle. Chronically high levels of uncontrolled stress lead to high cortisol levels and an   ECS with many problems , which can make it difficult to sleep well. Check out our blog  for lots of ways to help manage your stress.  Sunshine and sleep Sunlight plays a huge role in our circadian rhythms and sleep . Getting sunlight at the correct times and for enough time each day will greatly help support sleep. First thing in the morning, before looking at your phone or screens, go outside for fifteen minutes. Do some light stretching or Meditation and feel the warmth of the morning sun. Then, around sunset, go outside and go for a fifteen-minute walk. Just these two small steps will help a lot when done consistently. Avoid wearing sunglasses as much as possible during the day, as they have a negative effect on your circadian rhythm. Blue Light And Sleep Artificial blue light from screens is terrible for sleep  and a lot of other things. No one wants to hear this, but it’s very accurate. Thankfully, there are several ways to mitigate it. First, turn on the blue light filters on your devices, like computers and phones. Do your best to stop using your phone as far from bedtime as possible. After dinner, wear blue light-blocking glasses. Unfortunately, many blue light-blocking glasses don’t block much blue light at all. Here is an   excellent guide  to finding ones that work. Grounding and Sleep Grounding, or earthing, are just fancy words for walking around barefoot in the grass. It has so many benefits . Try doing it during your morning sunshine time, and you will grow to love it. On days when it feels too cold to go barefoot, use natural fiber foot covers made from cotton, wool, or leather without rubber soles. You do not need to buy any machines or gadgets to do this!  Mindfulness, Meditation, and sleep Mindfulness and Meditation are excellent tools for being more in the moment and making it easier to go to sleep. Training your mind to be more present helps eliminate racing thoughts and lets you focus more on sleep. This book  is a great way to get started.  Exercise, Movement, And Sleep Exercise can play a powerful role in sleep. Regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep quality. Moreover, physical activity has shown promise in managing sleep disorders like insomnia.  However, it is important to avoid high-intensity exercise in the evening and before bed because that may make it harder to sleep. Yoga  is one of the best exercises to do for sleep. It's time to get moving! Making Lists, task management, and sleep Many people cannot fall asleep because their brain is trying to remember everything. This is where having a system to keep track of lists and tasks can come into play. Two of our favorite free apps for this are Google Keep  and Google Tasks . You can have them on your computer and your phone; they will sync up as long as you use the same email address for both of them. Then, make separate lists for things like the grocery store, hardware store, etc. As you think of things, add them to the lists. This will get it out of your brain and let it know it does not have to remember it. In the tasks app, add anything you need to do or projects you need to complete. As you finish, check them off. This will also give you a little dopamine hit as a reward for finishing tasks. These two apps will take a lot of pressure off your brain.  Pillows, Mattresses, Bedding, and sleep Having the right mattress, pillows, and bedding can make a surprising difference in how you sleep. A lumpy, unsupportive mattress is going to make sleeping very difficult. For bedding, choose natural fibers like organic cotton. There are different types of pillows and mattresses made for specific needs. For example, if you have back pain or acid reflux, choose one made for that. Sometimes, just these small changes can have a big impact on sleep. Temperature and Sleep It’s important to keep your bedroom as cool as you can. When the room is too hot, you won’t sleep as well. Cooler temperatures lead to better sleep. In addition, avoid warm or hot showers before bed, as that can make it harder to fall asleep . Air that is too dry or humid can make it hard to breathe easily, affecting your sleep. Use a cold steam humidifier or a dehumidifier to keep the room just right. Earplugs and sleep If a lot of noise in or near your house keeps you awake, a good pair of earplugs can be a huge help. These are great . Green, Brown, and Pink Noises and Sleep Did you know that there are different colors of noise? It may seem strange to say noise has color, but it’s true. These different noise colors have different effects on your brain. Playing one of them, geared toward your sleeping issue, is an easy way to help improve your sleep. Pink Noise can sound like a waterfall and is good for drowning out background noise. Brown Noise is good for Meditation and relaxation. Green Noise can help you to fall asleep faster and stay asleep.  Darkness and Sleep It is very important to keep your bedroom as dark as possible. Darkness signals to your body that you should be asleep. When you have the TV going and are looking at your phone, the light from those can make it hard for your body to go to sleep. Blackout curtains are a great choice to make sure no light is coming in from the outside. Do your best to keep phones, TVs, and computers out of the bedroom. Your bed should be for sleeping and sex! Alcohol and Sleep While many people feel that alcohol helps them get to sleep, it is one of the worst things for your sleep cycle. Alcohol can make you feel drowsy, but it causes your blood sugar to drop, which makes you wake up. It also depletes b vitamins, which can cause your body to not respond to stress as well. Do not use alcohol as a sleep aid! Avoid having any alcohol within four hours of going to bed. Caffeine and Sleep No one wants to hear this, but too much caffeine can cause sleep problems. Avoid having caffeine after Noon, and never have it before breakfast. Reducing caffeine as much as possible will significantly improve your sleep quality. Nighttime Routine And Sleep Having a good nighttime routine is an essential part of sleep hygiene. This routine teaches your brain that it is time for bed.  For example: 10:00 pm - Turn notifications off on your phone and make a cup of calming cacao . 10:15 pm - Journal with your cacao. Journaling is a great way to help calm your brain and get out anything that might be bothering you and keeping you from falling asleep. A calming ceremonial cacao paste beverage made with whole milk, is rich in magnesium, calcium, protein, good fats, carbs, tryptophan, and more, which all help to support healthy sleep. 10:45 pm - Turn on some brown noise and do meditation and breathing exercises. 11:00 pm - Brush your teeth, floss, and put lotion on. 11:15 pm - Turn on some green noise and get in bed. Hydration and sleep Being dehydrated is bad for sleep. Your body needs plenty of fluids and electrolytes. Drink plenty of water and eat lots of fruit for electrolytes and minerals to ensure you are well-hydrated, as it takes more than water to be fully hydrated. For example, not getting enough electrolytes like sodium, potassium, and magnesium can cause leg cramps. Check out   our blog on electrolytes  to learn more whole-food ways, because you don't need all the junk found in most electrolyte products, to get enough electrolytes and ways to make your water less boring!  Many people wake up in the middle of the night because they have to pee, so they start drinking a lot less fluids. This will actually make the problem worse over time. Instead of cutting down on fluids, work with your doctor to find and address the underlying cause of excess urination, drink more fluids during the earlier part of the day, and stop fluids a couple of hours before bed. Foods that help with sleep Eating lots of nutrient-dense whole foods and cutting down on ultra-processed ones is a great way to support healthy sleep. If you are not fully nourished, it can be very hard to sleep. In particular, it’s important to get enough of certain nutrients that have a big impact on sleep. Many people, especially women, are low in iron, which can contribute to restless leg syndrome (RLS). Have your doctor check your levels if you have RLS. Check out our blog on iron and iron supplements to learn ways to get more iron in your diet without the constipation and GI side effects that come from traditional iron supplements. Most people don’t get enough magnesium , and this has a huge impact on sleep. Check out our   blog on magnesium and magnesium supplements   to learn how to get more in your diet without the GI side effects of traditional magnesium supplements. A lack of potassium can contribute to sleep problems. Consuming plenty of fruit is an easy way to ensure you get enough potassium. Don’t increase potassium-rich foods if you take potassium-sparing medications without speaking to your doctor first. Tryptophan is an essential amino acid for sleep. It is important to make sure you are getting enough tryptophan. Foods rich in tryptophan include: Wild-caught fish and fish eggs They are also rich in omega-three ,  which is important for sleep. Pastured turkey Tempeh is a great vegan alternative to turkey for tryptophan. Grass-fed beef Grass-fed milk Grass-fed cheese Grass-fed yogurt Pastured eggs They are also rich in vitamin D, which is important for sleep. Sprouted quinoa Sprouted oats Sprouted buckwheat Sprouting grains  improves the nutritional content and makes them easier to digest. Real bone broth is a rich source of glycine. Glycine is an amino acid that supports healthy serotonin levels and supports falling alseep and staying alseep. Unfortunately, most bone broth sold in stores is not real, so it won’t offer the benefits. Check out this page  to learn how to make your bone broth and find sources of real bone broth and bone broth powders. Tart cherries are rich in melatonin and can help support healthy sleep.  Kiwis are rich in serotonin. Just two kiwis an hour before bed  can help a lot with sleep. Kiwis also have a powerful effect on gut health, and they have low fodmap. All around, it is just a great food to include in your diet. If you have tried green kiwis in the past but are not a fan, try the golden kiwis. They are so delicious! Cacao is one of our favorite sleep-supporting foods. However, not all cacao is good for sleep because many varieties are energizing. You want a   calming, full-fat ceremonial cacao paste . A beverage made with whole milk and honey or maple syrup is rich in magnesium, calcium, protein, good fats, carbohydrates, tryptophan, and more, all of which help to support healthy sleep. It is the perfect nighttime beverage. Many people wake up in the middle of the night because their blood sugar drops. A small, balanced snack about an hour before bed can help a lot with this. Here are some of our favorites: Cherries and bone broth Sweet potatoes and turkey Kiwis and plain, full-fat yogurt Uturunku cacao with whole milk and honey Sourdough toast with macadamia nut butter and honey Teas For Sleep These are some great teas to support healthy sleep: Chamomile is good for gentle relaxation and those who don’t need something too strong. Valerian is good for muscle relaxation. Lemon balm, passionflower, and wild oats are good nerve-calming tonics. Holy basil helps with general calming and relaxation When buying teas, buy loose-leaf tea, not tea bags. The stuff in most tea bags is usually old and uses the worst, leftover junk that cannot be used for good loose-leaf tea. In addition, a lot of tea bags are full of PFAS and PFOA’s. Steep the teas for ten minutes, covered, for best results. Matcha tea is rich in the amino acid L-theanine, which can help with relaxation. However, it does have caffeine. We recommend drinking matcha tea with or before dinner, at least four hours before bed, for the best effects. Make sure to choose a really good, ceremonial grade matcha . It should have a vibrant green color, not brown and dull, and be free of additives. Unfortunately, a lot of matcha tea is adulterated with rice starch, among other things. Look for matcha from companies that have a direct relationship with the farms they buy from, and they tell you about the farms they come from. Supplements for Sleep There are a number of supplements that can support healthy sleep. However, it’s essential to take them daily, at the full dosage, and give them enough time to work. Good sleep supplements work on a deeper level in the body, not just as sedatives, so they can take time to work. While it can be tempting to take large amounts of sedatives or tons of melatonin, it is a much better idea to start practicing good sleep hygiene and take supplements that are more than just sedatives. As always, talk to your doctor before starting any supplements. First up is magnesium. Since most people are not getting enough, it is one of our most recommended supplements for sleep. However, not just any magnesium but a genuine whole-food magnesium supplement.   Triqeutra Organic Whole Food Magnesium   is made from organic French seaweed. We recommend two capsules at bedtime. Magnesium helps to relax the muscles and the mind. Whole-food magnesium is gentle on the digestive system and does not cause the GI side effects that many magnesium supplements do. Next up is B vitamins. B vitamins help to support a healthy stress response. Rather than take synthetic ones, we recommend an actual whole food b complex. NXGEN Wholefoods Organic Beef Organs Blend contains organ meats that are packed with b-vitamins, that will leave you feeling nourished without the side effects that synthetic ones often have. We recommend taking three tablets with breakfast and three tablets with lunch. Unfortunately, too many b-complex supplements (and many others) claim to be whole food when they are anything but. Check out this   blog  to learn more about fake whole food supplements.  Phosphatidylserine is a supplement that supports healthy cortisol levels. When taken correctly, it can help make it easier to get to sleep. Unfortunately, there are many problems with phosphatidylserine supplements. First, many of them have misleading labels. The labels often claim to have 500 mg per pill, when it is not how much phosphatidylserine is truly in them. If you look at the front of the label, it appears that there is 500 mg per pill, but once you look at the side of the label, you can see that each pill only has 100 mg. Since many people don't check the full label, their products can appear much less expensive in sales listings on websites like Amazon, leading to more sales, but many people do not get what they think they are. This leads to many people taking less than the full dosage and thinking it does not work. The dosage needed to support healthy sleep is 300 mg of phosphatidylserine. So, taking one pill of a 500 mg complex will not give you enough because the 500 milligrams is not all phosphatidylserine. Another problem with phosphatidylserine products is that because the raw material is very expensive, many contain far less than what is claimed on the label. For example, in third-party tests of phosphatidylserine supplements sold on Amazon, it was found that 36 of 43 brands of phosphatidylserine failed testing, with seventeen containing less than ten percent of label claims. Two were found to be spiked with the amino acid serine to cheat the test results. The testing was done by   Eurofins . If your supplement has little to none of the main ingredients, it won’t do much. Many phosphatidylserine supplements are made with solvents like acetone and hexane, which you do not want. Our favorite phosphatidylserine  is free of these unwanted solvents. We recommend taking three at dinnertime to get the total dosage for healthy sleep. Another one of our favorite sleep supplements is Sleep Select Herbal . It contains a blend of potent herbal extracts of Valerian, Skullcap, Passionflower, Jujube, and Saffron. These herbs help to support relaxation and calm. Additional dosages can be used in the middle of the night for extra support. Last but certainly not least is Magnolia bark extract . It contains honokiol and magnolol , two compounds that help with relaxation. You should not drive or operate heavy machinery when you start using it because it can make some people very drowsy. Do not use this if you take anti-depressants, benzodiazepines, or sleeping medications. Our Slumber Sanctuary Sleep Support Stack   contains all five of our favorite sleep health supplements. Sleep Support We know this is a lot of information, so if you have questions about sleep, email us at   info@rooted-nutrition.com . We will be happy to answer any questions you have!

Many people have memories of being given a spoonful of cod liver oil by their Mom or Grandma.  Whenever I ask people about it, they tend to either laugh or cringe. Most seem to remember it fondly, even if it was not the best thing they ever tasted.  Cod liver oil is one of the oldest and most prized foods in the world. It is definitely one of my favorite supplements and one I recommend for almost everyone. My passion for this amazing food resulted in a bit of a long article, so definitely grab a snack and your favorite beverage before getting started. What is cod liver oil? Cod liver oil is a type of fish oil derived from the livers of codfish. There are three main types of cod liver oil: refined, fermented, and raw (unrefined). Refined cod liver oil is by far the most common type, and the vast majority of cod liver oil that is sold in health food stores, grocery stores, online retailers, pharmacies, and other outlets. It goes through a lot of steps to be produced. This is often called molecularly distilled cod liver oil. How is cod liver oil made? Steps can vary a bit from brand to brand, but this is the basic process for almost all refined cod liver oil. Once the livers arrive at the initial processing facility, they are ground up and then heated or mechanically pressed to extract the oil. The remaining liver is then heated and put through a decanter to remove solid parts. Then it’s centrifuged, separating the liver mass into crude oil, water, and sludge. At this point, the crude oil intended for supplements is further processed, and the remaining residue is processed for use in fish and animal feed. Carbon treatment comes next. These are used on crude oil to remove contaminants such as dioxins, furans, and polyaromatic hydrocarbons (PAH).  After that, the process involves degumming, in which the crude oil is hydrated, heated to 212°F, and treated with phosphoric acid to separate the phospholipids, resins, proteins, minerals, and other naturally occurring materials in cod liver oil. Sounds lovely. Alkali refining follows the degumming.  Due to the length of time between harvesting the fish and sitting in holding tanks, the oil’s triglycerides break down through hydrolytic rancidity into free fatty acids. This negatively impacts the quality of the oil, causing it to begin to turn brown (keep this in mind when we discuss fermented cod liver oil). To remove free fatty acids, pigments, phospholipids, and water-soluble materials, it’s necessary to alkali-refine the oil. This process produces soaps that must be removed with water or steam washing, followed by centrifuging. After that, water washing and silica treatment remove the soaps created by the alkali, oxidation products, and other trace metals. Once the oil is washed, it is dried to remove moisture, as moisture, heat, oxygen, light, and reactive metals can further degrade the oil. Once it’s washed and dried, it’s time for bleaching. It sounds like the fish oil is having its hair done. The primary objective of bleaching is to return the oil to an acceptable pale color using clays treated with mineral acids. Depending on how long the oil has been sitting, up to 2% bleaching earth may be used. Acid-activated bleaching earth also cleans out the hydroperoxides in the oil formed during previous steps. Bleaching removes the color substances, and the oil regains its clear appearance. This all sounds so appetizing.  Once it’s been bleached, it gets winterized. Winterization concentrates the omega fatty acids. The oil is cooled to sub-zero temperatures, causing crystallization and a reduction in the amount of saturated fatty acids. Triglycerides and waxes are also removed. Removing the saturated fats and triglycerides further destabilizes the oil, as the remaining polyunsaturated fats (in the form of omega-3 fatty acids) are very fragile, easily oxidize, and often become denatured. Once the oil has been winterized, it needs to be deodorized to remove additional free fatty acids, monoglycerides, diglycerides, hydroperoxides, aldehydes, ketones, chlorinated hydrocarbons, volatile compounds, and pigments formed during the previous processing steps. During this process, the oil can be heated to 374℉ or higher as steam passes through it at low pressure. This step may lead to the formation of trans fats (trans isomers) of EPA and DHA. A study on fish oil capsules on the European market found that all products studied had levels of trans fats. Trans fats were found in up to 4.5% of the total EPA and up to 5.9% of the DHA. This step also damages or destroys much of the vitamin A and vitamin D naturally found in cod liver oil. Next comes molecular distillation. This removes most of the remaining pesticides and organic pollutants, which include dioxins, lindane, DDT, as well as brominated compounds (such as flame retardants), and reduces all such environmental pollutants to lower levels. Temperatures can reach 395℉. Sometimes this step is used as a replacement for deodorization. Molecular distillation is also responsible for a significant loss of vitamins A and D naturally occurring in cod liver oil. It can create some trans fats due to the high heat used.   Molecular distillation causes the fatty acids (like EPA and DHA) to be broken from their natural triglyceride backbone. Companies then either attach them to an ethanol molecule (this is called an ethyl ester fish oil) or attach them to a new triglyceride backbone. However, this new molecule, called a resterified triglyceride, differs in molecular structure from the triglyceride-bound fatty acids that occur naturally in fish.  Since almost all of the natural vitamin A (retinol) and vitamin D3 (cholecalciferol) is removed during the this type of cod liver oil manufacturing of cod liver oil, the majority of cod liver oil producers add synthetic vitamin A and semi-synthetic vitamin D to the highly processed cod liver oil. Once the oil is cooled, antioxidants are almost always added to the oil to protect it from further oxidation. These can vary, but usually include vitamin E or rosemary. To make oils taste better, most commercial cod liver oil producers will add “natural flavorings” to their products. Check out   our blog   to learn why these things are very often not what they seem. This process has transformed one of the healthiest foods ever created into little more than a shell of its former self. At this point, I’m not sure this stuff should even be called cod liver oil. It’s an ultra-processed product for sure. A few companies are claiming to sell cold-pressed cod liver oil (and salmon oils) that they say are raw or gently processed compared to heat rendering. This is nothing more than good marketing. Cold pressing refers to the extraction of the oil from the liver. Once extracted, however, the oil is subjected to high heat during the degumming (212℉), deodorization (374℉ or higher), steaming, and molecular distillation (375℉) steps. Nothing raw or gently processed about that. How is fermented cod liver oil made? I get asked a lot about fermented cod liver oil. Those questions were the impetus for writing this article. I want to make clear that lacto-fermented foods like sauerkraut, kimchi, yogurt, kefir, etc, are all great foods, but they should not be lumped in with fermented cod liver oil. They are something completely different.  Let's address a few common misconceptions before we delve into the manufacturing process. One of the justifications for recommending fermented cod liver oil that I see a lot is that Weston A Price used it. To be frank, he sure as hell did not use fermented cod liver oil. If you don’t know who he was, he was a dentist who traveled the world and looked at the diets of people before being introduced to westernized junk food diets and after (this is a very basic summary). What he found was that the diets full of ultra-processed junk food caused significant dental problems, and their native diets were great for dental health. Not shocking, of course. He used cod liver oil to help his patients with a variety of things. His   book  (link has a free PDF version of the book) that tells of his travels and findings is definitely worth a read. Once again, he did not use fermented cod liver oil. I have read all of his writings and papers that I could get my hands on, and nowhere did he mention preferring brown, fermented oil.  He specifically emphasized that “Even though an oil may have vitamin content, if it is oxidized or rancid, it will not have the desired effects." Dr. Price was very much against the use of oxidized oils. So if you ever hear someone recommending the use of fermented cod liver oil because Dr. Price used it, know that they are either very misinformed or intentionally misleading you. Another thing I see touted by people recommending fermented cod liver oil is that the Vikings used it, and they were great warriors. So yes, the Vikings were great warriors, but let's talk about what they were actually making, not just say things are great because the Vikings did them. The Vikings did many things that were not so great, so just because the Vikings did it, it is not really the standard we want to hold things to. The most common method of obtaining fish liver oil used by the Scandinavian Vikings in Northern Norway was as follows: Water in a large pan, rather like a kettle, was brought to a boil. Birch tree branches were placed on top of the pan, and the liver was placed on top of the birch branches. As the steam rose, it began to cook the liver, and oil from the liver would begin to drip into the water. The straw-colored oil was skimmed off, and the process was repeated several times. The pale oil obtained was largely devoid of taste and odor. The Vikings would often consume whole cod livers dipped in cod liver oil. They referred to it as the gold of the ocean, not the brown of the ocean. Brown fish liver oils didn't become a significant product until the 1800s, during the Industrial Revolution. However, this brown oil was intended for industrial use, such as oil for lamps, rather than human consumption.  In Cod Liver Oil and Chemistry (1895), F. Peckel Möller writes:  “ The primitive method. . . is as follows. As soon as the ­fishermen reach the Voer (pier), and finish separating the livers and roes, they sell the ­fish and carry the livers and roes up to their dwellings. In front of these are ranged a number of empty barrels into which the livers and roes are placed, separately of course. The fishermen do not trouble to separate the gall-bladder from the liver, but simply stow away the proceeds of each day’s fishing, and repeat the process every time they return from the sea, until a barrel is full, when it is headed up and a fresh one commenced. This is continued up to the end of the season, when the men return home, taking with them the barrels that they have filled. By this time the livers are, of course, in an advanced state of putrefaction. The process of disintegration results in the bursting of the walls of the hepatic cells and the escape of a certain proportion of the oil. This rises to the top, and is drawn off. Nearly all the barrels yield an oil of a more or less deep yellow to brownish colour: this is drawn off, and the livers are left to undergo further putrefaction. When a sufficient quantity of oil has again risen to the surface, the skimming is repeated, and this process is continued until the oil becomes a certain shade of brown.  The product collected up to this point is known as pale oil. . . By this time the month of June has generally been reached, and with the warmer weather the putrefaction is considerably accelerated, and the oil now drawn off is of a dark brown colour, and is collected by itself. It is rather misleadingly called light brown oil. . . When no more can be squeezed out, the remainder is thrown into an iron caldron and heated over an open ­ re. By this process, the last rests of oil are extracted from the hepatic tissues, which float about in the oil like hard resinous masses. . . In order to fully carry out the extraction, it is necessary to raise the temperature considerably above the boiling point of water. . . . The oil prepared in this way is very dark, almost black, and with a greenish fluorescence in reflected light. In thin layers and by transmitted light, it shows a brown colour, and it is therefore termed “brown oil. " No one cared about the color of the oil because it was being used for industrial and commercial processes, not for human consumption. I cannot stress enough that cod liver oil should not be brown, as brown oil typically indicates that it is either oxidized, putrid, or rancid. Another common claim I see is that fermented cod liver oil is just like traditional fish sauce used in a lot of Asian cooking. This is such an asinine comparison and an insult to a sacred food. Traditional fish sauce is very different than fermented fish oil. You can read about the whole process of making it here . Basically, whole small fish are put in a big vat with a bunch of salt. The fish break down slowly, usually over at least six months. Once they reach a certain consistency, the solids fall to the bottom and the liquid rises to the top. At this time, this “fish smoothie” (yummy) is put in cloth-lined baskets, allowing the liquid to drip out into a tub underneath the baskets. This liquid will go on to become fish sauce, and the leftover stuff goes into animal feed. “The liquid extraction gets transferred to shallow ceramic bowls and laid out in the sun. The heat of the sun evaporates some of the water out and leaves behind the fish sauce. A salty crust on the surfaces means this process, which takes anywhere from 5 days to 4 weeks depending on the weather, is done. This is the most labor-intensive part of the process in Sa Chau: water cannot get into the sauce, which means moving the ceramic dishes inside whenever it rains. April is particularly tough. After this the fish sauce moves to a ceramic urn or plastic barrel, where it ages for another month or two at least.” Fish sauce is not a source of omega-3. If you examine the nutrition facts panel of authentic fish sauce, you will find that it contains no fat. The process of making it would destroy any omega-3 fatty acids present. It is a fantastic food, but it is in no way comparable to fish oil, nor is it touted as such by the manufacturers. Only fermented cod liver oil sellers try to conflate the two.  If you aren't using fish sauce in your cooking, you're missing out. Good fish sauce adds incredible flavor to foods. Here's how one popular company claims to make its fermented cod liver oil. Pacific cod are caught in Alaska, the livers are frozen on board, then tested, and then transported to a facility in the Midwest. There, the livers are inspected before the fermentation process. The livers are left to sit in a barrel filled with brine and a starter culture for a period of time. The companies do not disclose the contents of this starter culture mix. According to reports, the starter culture initiates a lactic acid fermentation process. Lactic acid fermentation creates a low pH. The low pH levels of a lactic acid fermentation process can cause fragile fatty acids to oxidize more rapidly and easily. Then the oil that floats to the top of the barrel is skimmed off, and then it is centrifuged to remove the remaining solids. The company claims that there are biogenic amines present in the oil. If you had an olive oil with high levels of biogenic amines, it would be considered a poor-quality or spoiled oil.  Another claim by a fermented cod liver oil company is that the fatty acids are broken from their natural triglyceride backbone into free fatty acids. Free fatty acids are not nearly as stable as triglyceride-form fatty acids and are much more easily oxidized. They also state that their free fatty acids are further oxidized into other compounds. These companies are literally admitting that oxidation is occurring in their oils. Omega-3 fatty acids are fragile; you do not want lots of oxidation in cod liver oil. Oxidation is what causes oil, going through a process like this, to turn brown. After the fermentation and manufacturing process, the oil is sent to another facility where the oil is tested and bottled.  Another thing seen in some fermented cod liver oils is that much of the vitamin D is vitamin D2. While there are trace amounts of vitamin D2 in cod livers, the vast majority of vitamin D in cod livers is vitamin D3. If there is a lot of vitamin D2, then something unusual is happening. There are several theories as to why fermented cod liver oil is high in vitamin D2, but those are for another day. We sent a few brands of fermented cod liver oil off to a lab for testing, and the levels of a secondary rancidity marker, anisidine, were very high, but it wasn’t surprising, as we knew that was going to be the case because the oil was brown. For all that is good and holy, please do not eat oils that claim to be fermented; it’s an awful idea on so many levels.  What should you look for in a cod liver oil? Since refined cod liver oil has lots of the good things stripped out of it and “fermented cod liver” is clearly a horror show, there has to be a better way.  Well, the first is that it’s actually made from cod livers. More and more cod liver oil is being produced due to high demand, which is leading to a significant amount of fake cod liver oil.  Due to a lack of proper regulation, a lot of cod liver oil that is sold is not made from fish that are not cod.  Depending on the supplier, cod liver can be made from wild-caught cod (true cod liver oil is made from the  Gadus Morhua species of cod), pollock or haddock (these come from the US or Russia), or other species of fish that are either wild-caught or farmed. The only international regulation on the production of cod liver oil is that the final product must have the naturally occurring fatty acid ratio found in raw cod liver oil of about 9% EPA and 14% DHA. Oils made from fish bodies typically contain about 18% EPA and 12% DHA. Many companies add cheaper oils to their fake cod liver oils to get to the correct EPA/DHA balance. These fake oils are still labeled as Norwegian or Arctic cod liver oil. We want nice fresh livers (with some fava beans and a nice Chianti). Ideally, the cod should be caught very close to the facility that produces the oil, because fresh fish is always better. Most cod are caught in large trawlers that spend weeks at sea. At best, the fish are harvested at sea, and the livers are collected and transported to the rendering plant quickly. At worst, the livers are collected and stored on board the ship for extended periods, during which they can begin to degrade in quality. Ideally, we want the livers to be traceable back to the individual ships and fishing boats that they came from, not mixed together with lots of other ships from all over the world, which can happen at rendering plants.  We want the cod to be caught in an environmentally friendly way, without overfishing and bottom trawling. They should be line caught by small fishing boats, not massive trawler ships. Bottom trawling rips up the ocean floor, killing and destroying local ecosystems. Additionally, it results in a significant amount of bycatch. We want the bycatch to be less than one percent. There is no reason for sea turtles, marine mammals, and more to be caught while fishing for cod. We want the cod to come from well-regulated fisheries that protect the fish populations to support the local ecosystems and ensure there are plenty of fish for future generations. Lots of cod species are heavily overfished, and those fisheries are on the verge of collapse.  We want to make sure that the cod were caught without slave and forced labor, which is a huge problem in the fishing industry . We want the fisherman to be paid fairly for their catch because their hard work deserves fair pay.  We want cod liver oil produced directly from freshly caught livers by the company selling the oil. We don’t want hidden supply chains making poor quality oil and using lots of processing to “clean” the oil and make it palatable. We want to know who makes the oil and where. We don’t want cod liver oil made from rendered fish that is god only knows how old; we want oil made from fresh livers.  We want an oil that is boat to bottle (not sure what you call the fishing equivalent of farm to table). Check out our Farm-To-Bottle Project   to learn more about why the farm-to-table model should be applied to supplements. We want oil that is not refined and purified, so that the natural structure of the fatty acids is preserved and the full spectrum of nutrients and fatty acids is just as it is in the fish. There is more than just EPA and DHA in real cod liver oil. Essentially, we are looking for a whole-food fish oil.  We want cod liver oil that has been appropriately tested for contaminants such as PCBs and mercury. Due to the growing concerns around microplastics in the ocean, it’s important that cod liver oil be tested for microplastics as well. We want cod liver oil that is golden yellow in color, not brown or clear. Brown means the oil is oxidized, and clear means lots of the good stuff has been removed. We want cod liver oil that is properly tested for rancidity, including peroxide and anisidine levels, and that has low levels of them. Peroxide is the primary measure of rancidity in fish oil. The second important one is anisidine. Many people mistakenly believe, because companies push this, that if a fish oil has low peroxide levels, then it is a good fish oil. A key aspect often overlooked in this conversation is that as fish oil ages and breaks down, the peroxide levels decrease, while the anisidine levels increase. You want oil with low levels of both. We want cod liver oil that has been tested correctly, not just random tests or claims of third-party testing. It’s essential to note that just because a fish oil is third-party tested, it does not necessarily mean it is good. Check out   our blog  to learn more about the issues with third-party testing. We want liquid cod liver oil to be nitrogen flushed to protect it from heat and oxygen before the bottle is opened. Additionally, it should be packaged in dark glass to protect it from light.  We want cod liver oil with the naturally occurring vitamins A and D still there, not synthetic ones added back in, and not cod liver oil that has the vitamins stripped out. Many people are concerned about the vitamin A content of cod liver oil and wonder if it’s safe. Much of the fear surrounding vitamin A stemmed from stories of explorers who consumed polar bear livers and became severely ill. It was thought at the time that it was because there was so much vitamin A in the livers. The real cause of their sickness was cadmium poisoning. You see, polar bear livers are packed with cadmium that they get from their diet. You should definitely not eat polar bear livers.  The other thing that arises is the thought that vitamin A can cause birth defects. This is partially true. There have been studies  showing that certain topical retinoid medications and high-dose synthetic vitamin A supplements may pose a risk for congenital birth defects. This is the kind that is added to most cod liver oils because the refining process strips out the natural vitamin A. We found no literature indicating vitamin A toxicity, birth defects, or problems associated with natural vitamin A in foods or cod liver oil that contained only the naturally occurring vitamin A. The amounts shown to cause harm from vitamin A are really only possible to get in synthetic supplements. No food comes close to having those levels unless you eat an insane amount of it. For example, the Food and Nutrition Board states the tolerable upper limit of vitamin A, in pregnant women, per day is 3,000 mcg RAE. To get that much vitamin A from our recommended cod liver oil capsules, a person would need to take twenty-five of them per day. We don’t recommend that any pregnant woman (or anyone else) take twenty-five of them. We recommend that pregnant women avoid cod liver oil that contains synthetic vitamin A.  It is important to get enough of the other fat-soluble vitamins as well, such as vitamin D and K, because they help each other get better utilized by the body. Unrefined cod liver oil naturally contains vitamin D, and vitamin K can be found in foods like green vegetables (K1), organ meats (K2 as mk-4), certain hard cheeses and grass-fed butter (K2 as mk-4), unrefined emu oil  (K2 as mk-4), miso (K2 as mk-7), and tempeh (K2 as mk-7). How to take cod liver oil? Cod liver oil should be shaken well and taken with food. After opening, it should be stored in the fridge. Capsules should not be stored in the refrigerator, as this can cause the softgels to crack and leak open. It should be taken every day, consistently, as the effects build over time. It’s an essential nutrient, so you need it daily, not once in a while. It can take up to twelve weeks to really improve levels of omega-3 fatty acids and the omega-6:3 ratio. How much cod liver oil should you take? How much you need to take depends on what you are using it for and the amount of omega-6 you consume in your diet. The more omega-6 you consume, the more omega-3 you need. Omega-6 is found in high amounts in vegetable oils, pork, nuts, seeds, and chicken. While we do need some omega-6, most people get way too much. Here are some easy swaps to dramatically reduce your omega-6 intake: Use butter, ghee, tallow, and good olive oil instead of vegetable oils. Eat grass-fed and finished beef (and other red meats) and wild-caught fish instead of pork and chicken. The ratio of omega-6 to omega-3 in the body should be in the range of 3-5:1. Most people have a ratio of around 10:1, and I have seen ratios as high as 25-30:1. This imbalance can cause a wide range of problems. You can test your ratio with an easy   at-home test . Balancing this ratio can have a powerful effect. Rosita Cod Liver Oil There are not very many companies producing raw, whole food cod liver oil, as it’s much more profitable for companies to slap their label on a mass-produced version. Rosita Real Foods is one of the last companies left producing real, full-spectrum, unrefined, whole food cod liver oil . Let’s dive into why we love them so much. Starting from the top, the fish are caught on hook and line by the family’s own fishing boats .  No massive fishing vessels, no trawling, and little to no bycatch. That same day, the men bring their catch to the shore, where the livers are removed and the rest of the fish is sold to stores, restaurants, etc. The fisherman are paid a fair price for their catch, and no slavery or forced labor is involved. Then the livers are transported directly to Rosita’s facility, which is only a short drive from the docks. Only true cod, Gadus Morhua, is used.  Once the livers arrive at the facility, they are inspected, and those that pass inspection begin the process of becoming cod liver oil via Rosita’s patented process, which is unique to them. They do not private-label or white label , so no one else sells cod liver oil done this way. Here is the process: Only Rosita uses a rare, generations-old technique that naturally releases the oil from the hand-picked livers (with a gentle temperature shift). No heat, synthetic chemicals, solvents, or mechanical devices are ever used during the extraction process. The temperature never exceeds fifty degrees Fahrenheit. The oil is not degummed, alkali refined, molecularly distilled, bleached, deodorized, or winterized. The contaminant filter removes heavy metals, dioxins, PCBs, and other unwanted substances without altering the structure or nutrient levels of the oil. Similar to the way a charcoal filter absorbs things. As you can see, this is a very different process from the way that standard cod liver oil is produced. It’s a truly raw, full-spectrum, whole food, boat-to-bottle cod liver oil.  Once the oil is made, it undergoes testing for contaminants, including heavy metals (mercury, etc), contaminants like PCBs and dioxins, as well as microplastics and rancidity markers like peroxide levels and anisidine. This includes third-party testing. One of the things we love about this oil is that the gentle and straightforward process of making it keeps the fatty acids in their naturally occurring state, attached to their triglyceride backbone. No re-esterification or attempts to make Frankenstein-like fatty acids. The oil contains a full spectrum of fatty acids, not just EPA and DHA. We have been led to believe that only those two fatty acids matter when it comes to fish oil, but that just is not true. Other fatty acids and compounds also have benefits. For example, it also has DPA, a fatty acid with a lot of interesting properties and research. It also contains phytosterols such as brassicasterol, fatty acids such as oleic acid (the stuff in olive oil), gadoleic acid, cetoleic acid, and much, much more!  Many companies have begun selling these things separately, but we believe it's better to obtain them in their natural state, as part of a whole food, rather than as isolated compounds. Whole foods will always be the best way to get nutrition.  Because it has a full spectrum of fatty acids, it will be solid when kept in the fridge, because it naturally contains some saturated fatty acids, which have not been stripped away, like what happens with regular cod liver oil. This is similar to why high-quality olive oil turns solid when stored in the refrigerator. Leaving it out on the counter for a few minutes before taking it will allow it to liquify again.  The oil contains the naturally occurring vitamins A and D. Because of their gentle process, these vitamins are not stripped out and don’t need to be replaced with synthetic versions. Cod liver oil naturally contains vitamin D3, the more potent form of vitamin D. Because it is a raw, unrefined oil, the color, taste, consistency, and fatty acid profile will change throughout the year as the cod's diet changes. Refined cod liver oil is the same all year round.  We get asked a lot about what it tastes like. Well, it’s unrefined fish oil, so it tastes like fish, not fishy and rancid, but like fish. Companies have led people to believe that fish oils should be tasteless, but this means that many of the beneficial components were stripped out.  Here are some ways to take it: Give it flavor! Add a hint of licorice, ginger, or lemon. Mix it into a smoothie. Add it to a tangy juice. Try adding it to yogurt, cream, honey, maple syrup, apple sauce, or even peanut butter. Use a chaser. Try a slice of lemon or a crisp cucumber. Use an ice cube tray and freeze it into small pieces that you can swallow. The hold your breath method. Pour your oil onto a measuring spoon. In a glass, put a couple of ounces of cold water. Hold your breath and swallow the oil. Then drink the water. Don’t breathe until after you swallow the water. Then chase with a lemon slice like you would after a shot of tequila. For those who cannot fathom the idea of taking the oil, softgels  are a great option! However, the oil is much more cost-effective, and fat digestion starts in the mouth, so if you take the pills, you do miss out on that. The pills are an excellent choice for traveling, though. After opening, the oil should be stored in the fridge, but the pills should not be. The oil is nitrogen-flushed, so it is not affected by fluctuations in temperature during shipment and before opening the bottle. Unrefined cod liver oil is significantly more potent than regular cod liver and fish oils, as its potency is based on more than just the amount of EPA and DHA. It’s best to start with a small amount, taken with food, and then gradually increase to your full dosage.  This whole food supplement is one of my absolute favorites, and I cannot recommend it enough. Raw, potent, nourishment to help you feel your best! Cod liver oil questions and support If you have questions about our cod liver oil, email us at   info@rooted-nutrition.com,   and we will be happy to answer them!

Beef organ supplements have exploded in popularity, and for a good reason. Organs are some of the most nutrient-dense foods on the planet, but most people don’t eat them. With ever-increasing nutrient deficiencies in the general population, organ meats can be crucial in reversing them.  With that popularity came a whole bunch of companies just looking to make a quick buck and capitalize on a popular trend. Unfortunately, most of these companies don’t think much about ethics, quality control, manufacturing, or sourcing and just care about making a quick buck. Many beneficial nutrients and compounds in organs are very fragile and need special processing to protect them from being damaged or destroyed. Many companies that have popped up selling organ supplements don’t have anything to do with the process, just slapping their name on a bottle made by a random white labeler. White labeling is when a large manufacturer makes the same product for many companies, just putting different labels on the bottle. This is how most private-label store products, such as pasta or vitamins, are made. This is not how you want your beef organ or other whole food supplements made. Beef Organ Supplements Beef organ supplements can be a fantastic way to add good nutrition to your diet, but only if they are made right. What to look for in beef organ supplements First up is ethics. The vast majority of beef organ supplements and collagen peptide powders are made from ingredients sourced from South America.   Cattle ranching in South America is a leading cause of rainforest deforestation (about eighty percent) , and   slave labor is often used . In addition, Native peoples are often killed and pushed off their land, and often killed, to clear more space for cattle ranching . Avoid beef organ supplements and collagen powders from South America. Check out our blog  to learn more about it. Due to the mixing of organs and parts from different farms and the lack of traceability, it is nearly impossible to guarantee that an organ or collagen supplement from South America is ethically produced. Plenty of companies, like JBS, who supply the raw materials, claim to produce ethical versions, but their   actual actions are quite different from the marketing . One of the best things you can do for the environment and native peoples is to boycott all beef products, from meat at the grocery store to supplements, from South America. Next up is animal welfare because  how the animals are raised and treated matters greatly for the planet, the health and well-being of the animals, and your health.  They should be genuinely regeneratively raised, grass-fed, pastured, and free-range. Unfortunately, because of a lack of proper regulations, companies use these terms without actually following the spirit of what those things should mean.  Regenerative beef organ supplements When most people think of grass-fed, they imagine cattle leisurely walking across huge open fields, munching various grasses and plants, and having a pretty relaxing time. In an ideal world, that would be how all grass-fed cattle are raised. Unfortunately, we do not live in an ideal world.  In the US, all cattle start on grass and are either grass-finished or grain-finished in feed lots. As demand for grass-fed beef has increased, many companies have found a way to produce truly grass-finished beef by confining the cattle to feedlots and feeding them alfalfa pellets instead of grazing on fresh grass. While this may be allowable under the current rules and regulations, it very much defeats the spirit of grass-fed.  Another issue that arises is that a lot of grass-fed beef is produced in a very destructive way. It is poor practice to just let a whole bunch of cattle out in the same area repeatedly. This causes overgrazing, which can lead to a deterioration of the land and increased pollution from runoff.  Ideally, cattle should be regeneratively raised, using rotational grazing, in order to allow the land time to regrow. It creates grassland with deeper roots and soil with more nutrients because their manure adds so much to the soil. It helps to improve the environment by storing large amounts of carbon in the soil, improving the water table, reducing runoff, and improving the local water cycle. Real regenerative agriculture does not spray pesticides onto the grass, allowing the microbes and healthy soil to keep the grasses healthy. It also makes for healthier animals as they get sick far less often, meaning fewer antibiotics and fewer medications are needed. The animals also get to spend their time outside enjoying the fresh and sunshine, rather than being confined to feed lots. It also creates food with much higher levels of nutrients, which is better for us. It's a win-win overall.  Our friends at White Oak Pastures   are a great example of how all farming should be done. Of course, with the increasing demand for regeneratively raised meat and ingredients, there are many companies claiming to sell regenerative products that do not. This has become an enormous problem in New Zealand , especially.  Large suppliers in New Zealand are putting too many animals into too small of a space, which leads to overgrazing and lots of runoff into the water supply. Instead of changing to properly done regenerative and rotational grazing, they are spraying the pastures with lots of pesticides and importing tons of nitrates, which are spread on the fields, to try and speed up the growth of the grasses. This, however, is causing tons of run-off in their water supply, which is creating huge amounts of water pollution . This is not regenerative agriculture, but unfortunately, ingredients produced this way are being sold with claims of regenerative agriculture on the packaging. Real regenerative agriculture improves the water quality around. It is also where a huge amount of the raw materials that go into a lot of big brands of beef organ supplements come from. It is frustrating to see so many desiccated organ supplement brands with regenerative agriculture claims in their marketing and on their products that use these materials that are anything but regenerative. Real regenerative agriculture leaves the land and the environment better than before. It does not make things worse. It’s important to choose organ supplements made from truly regenerative farming. It’s also important to look for beef organs from countries with strict government monitoring for diseases such as BSE (mad cow disease). Beef Organ Supplements Manufacturing The next important step in creating great beef organ supplements is the manufacturing of the raw materials. What happens to the fresh organs matters a great deal in ensuring you get the best product. Most desiccated organ supplements are made with high-heat drying methods, such as spray drying, which can damage the fragile compounds and nutrients in them. The best method for drying beef organ supplements is freeze-drying. However, not all freeze-drying methods are created equal. If the freeze-drying process is done too quickly, which is cheaper for companies, it can degrade the raw material. When freeze-drying beef organs, it’s important to use a slower, gentler freeze-drying method. Ideally, this process should take place over forty-eight hours. After the organs are dried, they must be milled into a powder.  Traditional milling creates a lot of heat and friction, which can damage the important bioactives in the organs. Cryo-milling, which is a cold process, is the method that should be used. This method is much more expensive, so most companies use traditional milling methods. Since most companies don’t make their own raw materials or organ supplements, they usually don’t even know what kind of milling is used.  Once the organs are milled into a powder, they should be put into a container and sold as is or encapsulated. A good organ supplement should contain no fillers, binders, or excipients. Filling capsules without them is more time-consuming and costly, but it creates a better finished product. We recommend choosing beef organ supplements in beef gelatin capsules rather than vegetable cellulose capsules because they protect the organs better from stomach acid and provide gelatin, which is great for gut health, hair, skin, nails, joints, etc. In addition, many vegetable cellulose capsules contain unwanted ingredients, which are often not listed on the label.  It’s best to choose beef organ supplements in capsule or powder form. Other formats, such as tablets and gummies, require lots of processing methods that can be damaging to important compounds and nutrients and add lots of unwanted additives to the product. Look for powders that are just the pure organs, without added sweeteners, flavorings, and filler s. Just say no to gummy vitamins ! Beef organ supplement testing Beef organ supplements should be tested at several points during the manufacturing process for various contaminants, including bacteria, fungi, heavy metals, pesticides, and more. Look for companies that also use third-party testing on the finished product of each batch.   It can be nearly impossible to know if companies do all of these things correctly unless they do all of it themselves, including getting the fresh organs directly from the farmers, then making the raw material and bottling the product. Look for companies that do all of these steps themselves. Unfortunately, most companies get raw materials from a middleman and have a contract manufacturer slap their name on the label. That is the exact opposite of what you want.  How to take beef organ supplements Most beef organ capsules can be taken with or without a meal. Some like. beef pancreas should be taken with the first bite of a meal. Beef organ powders can be mixed into cold food and beverages like smoothies or applesauce. They are a very concentrated source of nutrition, so it is best to start slowly and gradually increase the dosage. If you have questions about when or how to take your beef organ supplements, feel free to click the chat bubble on the bottom right, and we will be happy to help! It's always a real person, no chatbots. The best beef organ supplements It was not easy finding a company that met all of the criteria we were looking for. Many companies had great stories, especially some of the biggest, most well-advertised ones, but they did not make or produce any part of the product, having outsourced the whole process. We wanted a company that did everything themselves so we could verify every step involved in producing the product. We wanted beef organ supplements that had a   farm-to-bottle  approach. If farm-to-table is ideal for our food, we should strive to apply it to our supplements as well.  NXGEN Wholefoods Beef organ supplements Thankfully, after a lot of time and research, we found a beef organ supplement company that’s doing everything right, NXGEN Wholefoods . NXGEN Wholefoods provides organic, regeneratively farmed, grass fed, grass finished beef organs and glands, sourced from Australian farms. They are the only company globally with more than fifty years of meat industry experience and qualifications to harvest and collect the perfect quality glands and organs. They have the most extensive range of beef organs and glands to choose from, and they are leaders in glandular therapy. Their organs and glandulars are sourced from the ancient and untouched soils and land of Lake Eyre in South Australia, where the ranches are as large as the state of Texas. The cattle thrive on native grasses and roam freely for thousands of miles in an area where no cropping occurs. There’s no glyphosate spraying or pesticide drift from neighboring properties. Far too many companies get organs from cattle that graze on pastures that were heavily sprayed with pesticides. It’s bad for the environment, the cattle, the people spraying it, and your health. Proper management of pastures makes that completely unnecessary, but unfortunately, too many companies put profits above all else. The cattle are not given mRNA vaccines, Bovaer, synthetic feed additives, hormones, or antibiotics. The cattle are not given hormones or antibiotics. The farms they source organs from are the cleanest source of organs and glands, providing the benefits of unique, natural peptides, vitamins, and minerals. The farmers use the exact farming methods that you think of when you imagine regenerative farming, not the greenwashed fake versions that are all too common now.  Check out the video below to learn more. NXGEN Wholefoods is vertically integrated, meaning they have full control of all parts of the sourcing and manufacture from farm to capsule. They buy restaurant-grade organs and glands and inspect them firsthand; they own and operate the freeze-drying technology, using a slow forty-eight hour method. They use cryogenic milling, so all of their desiccated organs and glandulars are safe from the heat and friction that comes from traditional milling methods. Their products are non-defatted, which means they retain the fats, which contain important compounds not found elsewhere. Many companies defat their organs, which is a harsh process that removes a lot of important bioactives. Always buy beef organ supplements that are non-defatted, so you get the full range of benefits these nourishing foods have to offer. The final process of encapsulation and packing is done in their state-of-the-art factory in NSW, Australia. They manufacture small batches for freshness, and each capsule is equivalent to eating the raw organ and gland without the mess, but with the convenience of knowing food safety and food quality is the best. All batches are third-party tested for purity. They have two brands to select from: the NXGEN Wholefoods range , which provides single organs and glands in an easy-to-take capsule or powder with the strongest amount of peptides and nutrients of one specific organ or gland, as well as the Cow and Bull brand , which provides blends of organs and glands that work in synergy to support specific body systems. The Cow and Bull blends  provide a cost-effective way to experience and enjoy the benefits of several organs and glands in one capsule. We are so proud to partner with NXGEN Wholefoods , which is setting the standard for which all beef organ supplement companies should strive for. Beef organ supplements questions and support For more information on beef organs, check out our Nose-To-Tail Center , where you can learn all about the benefits of organ meats. If you have questions about organ meats and beef organ supplements, please email us at info@rooted-nutrition.com , and we will be happy to help!

A few months ago, your little bundle of joy came into your life. The little cherub is ready to begin eating their first foods. This can be a confusing time for a lot of new parents, wondering which foods are best to start and which ones to wait for. Hopefully, this article will help to clear things up. Daddy and Mommy never taught me how to eat a muffin. When to start feeding your baby solid foods Most major medical organizations recommend introducing solid foods somewhere between the fourth and sixth months. Introducing them earlier than four months can increase the risk of food allergies. Delaying their introduction past six months can lead to babies not getting enough nutrition. Larger, faster-growing babies may be ready to eat food at four months, while smaller babies may not be ready for six months. There is no one right answer to this. Here are some tips from the Mayo Clinic on some signs that can help tell you whether your baby is ready: In addition to age, look for other signs that your baby is ready for solid foods. For example: Can your baby hold his or her head in a steady, upright position? Can your baby sit with support? Is your baby mouthing his or her hands or toys? Is your baby showing a desire for food by leaning forward and opening his or her mouth? If you have questions about when it may be right to introduce solid foods to your baby, it is best to consult your pediatrician or midwife. While starting solid food, moms should continue to breastfeed along with these foods. Some babies may be ready to wean after a year, and others may take a couple of years. There is no one right answer. Before we get started on which foods to start, we recommend getting a good mini food mill or mini food processor to make babies with food. Making your own homemade baby food is much healthier and better for the baby. You can make big batches and freeze them if you need to. These glass jars are great for freezing baby food. We do not recommend using plastic containers to freeze baby food in. Foods should be soft and pureed in order to make them easier to digest and reduce the risk of choking. Baby Parker getting ready to eat. One thing to keep in mind is that babies do not always take to food the first time. You may need to give it a few times or wait a week or two between trying. It is okay; it does not mean there is anything wrong with your baby. Introduce foods slowly, waiting for 3-5 days in between to ensure the baby tolerates them well. Some bad advice we often see online relating to babies is that they do not need and should not have salt added to their food. This could not be further from the truth. Here is a great article that breaks down the lack of evidence to support claims to avoid salt. Your baby needs salt in order to properly digest proteins. Not a ton of salt, but small amounts are definitely needed. We recommend unrefined Celtic Sea Salt or Redmond Real Salt. What should a baby's first foods be? So, what should a baby’s first food be? It should be easy to digest and rich in nutrients like choline, cholesterol, DHA, and vitamin E. Cholesterol is important to babies as it helps support their brain and nervous system growth. This incredible food is pastured egg yolks. Get them from a local farmer, or check out this egg scorecard to find a good brand. We recommend waiting for a few months to introduce the egg whites as those are harder for the baby to digest. To make, boil the egg for three and a half to four minutes. Discard the white and add a small pinch of unrefined sea salt to the yolk. Start with just a small amount, like a ¼ to a half teaspoon, and gradually increase over time. Chicken livers for babies Our next food is pastured chicken livers . Chicken livers are rich in B-12, iron, zinc, choline, and many more nutrients that help support a healthy baby. Cook the chicken livers and then blend with some grass-fed salted butter (If using unsalted butter, add a pinch of unrefined sea salt) in the food processor until it forms a nice pate, but leave it on the thinner side. Feeding 1-2 spoonfuls of this once or twice a week will help babies to get the iron they need. Iron deficiency in small children has been linked to a number of developmental issues . Avocados for baby's Third on our list is the millennial staple, avocados. Avocados are rich in vitamin E, which is great for a baby’s skin and brain, as well as folate and B6. Make sure the avocado is nice and ripe. Mash it up well or puree it with a pinch of salt and feed off the spoon. Yogurt and kefir for baby's Next up is yogurt or kefir . This is a wonderful food for babies. Rich in calcium, protein, potassium, B-12, and many other great nutrients. They should be grass-fed, full-fat, and unsweetened. If concerns about cow’s milk allergies are an issue, use goat or sheep’s milk . Let it warm up a bit so it is not too cold. Feed this in small amounts to start, one or two spoonfuls, and gradually increase as long as it is well tolerated. Bananas for Baby's Mushed bananas should be the next fruit that is introduced. Make sure it is nice and ripe. No green bananas for the baby. Mash it up well or run it through the food processor and add a bit of grass-fed cream. Wild Fish Roe for baby's Our next amazing baby food is wild-caught fish roe . These make wonderful finger food, and babies often love playing with them. They are rich in phospholipids and DHA, which are so important for a growing brain. You will be quite surprised at how much your baby likes these. Check out our blog article on them to learn more. Meat for baby's Once your little muffin has adjusted to those foods, it’s time to introduce pureed meats such as beef or chicken. Cook meats, with a bit of sea salt until very tender, in some bone broth. A slow cooker, Instapot, or crockpot is great for this. Puree the meats with a bit of grass-fed butter. Wild-caught fish for baby's Next up is wild-caught fish. In our opinion, the best one to start with is a nice piece of super high-quality salmon . Salmon is rich in vitamin D, DHA, protein, and other important nutrients. Cook salmon with a bit of salt, then it can be pureed or fed in very small pieces. Make sure it is nice and soft. Avoid large fish like tuna, shark, and swordfish, as these are high in mercury. Other good fish are haddock, sardines, mackerel, and cod. Make sure to get wild-caught. This is a great source of incredible fish. I should not have to say this, but please, no raw sushi for babies. Fruits and vegetables for baby's After those foods, we recommend beginning to add more fruits and vegetables. In the beginning, steam or cook veggies and fruit until soft and puree veggies with a bit of grass-fed salted butter and fruits with a bit of cream. The fat helps the baby to absorb the nutrients better and provides valuable nutrition. It does not need to be a lot; just a touch is enough, but more is certainly ok if the baby really likes it. Experiment to see how your baby likes it. After trying each individually, feel free to start pureeing various foods together. Here is a list of what we recommend starting with: Carrots Pumpkin Sweet Potato Peas Butternut Squash Berries Apples and pears Make apple and pear sauce without the peels. Fresh, ripe stonefruit such as peaches, nectarines, and apricots with the peels removed. Prunes are great if your baby is suffering from constipation while switching to solid foods. Stew them and puree them. A few spoonfuls should be enough to help with constipation. Wassup Ladies Once babies start to get older, you can add these vegetables. Keep an eye on the baby, as these can sometimes cause gas. If they do get gas, you can wait a few weeks or months and try again to see if they can tolerate it now. Cook these till soft and puree with a bit of grass-fed butter. Broccoli Cauliflower Zucchini Tomatoes Beets Spinach These softer vegetables and fruits can be some of the first ones to try raw when they can chew; just keep a good eye on them and finely chop everything! Bell peppers Raw cucumbers without the skin. Mandarin oranges without the seeds. Parker thinking "What the hell is this?" Dairy for Baby's Between eight and twelve months is a good time to introduce fluid milk and cheese. Make sure to use full-fat grass-fed milk . Small pieces of grass-fed cheese can be given if the baby can chew, but keep a very good eye on them to ensure they do not choke. If your child cannot tolerate cow's milk, grass-fed goat's milk, sheep's milk, or even camel's milk (yup, that’s a thing) is a good alternative. We do not recommend the use of plant beverages such as almond, soy, or oat, as those have very little nutritional value. The fortified ones use poor forms of vitamins and minerals that are no substitute for the real thing. For example, the source of calcium in them is just ground-up chalk. Chalk is not a good source of calcium for anyone. If your baby cannot tolerate any dairy milk, it is best just to use other foods to fill in the gaps. Baby food allergies A lot of people have questions about when to introduce certain foods because of food allergies. According to the Mayo Clinic : It's recommended that you give your baby potentially allergenic foods when you introduce other complementary foods. Potentially allergenic foods include: Peanuts and tree nuts Egg Cow milk products Wheat Crustacean shellfish Fish Soy There is no evidence that delaying the introduction of these foods can help prevent food allergies. In fact, early introduction of foods containing peanuts might decrease the risk that your baby will develop a food allergy to peanuts. Still, especially if any close relatives have a food allergy, give your child his or her first taste of a highly allergenic food at home — rather than at a restaurant — with an oral antihistamine available. If there's no reaction, the food can be introduced in gradually increasing amounts. It is always a good idea to talk to your baby’s pediatrician before introducing foods that may cause allergic reactions to see when they recommend introducing those foods. A few other food notes: Honey should not be fed to babies under one year of age due to the risk of botulism. Juice is just sugar. Avoid giving juice as long as possible as it will help to keep your baby healthy and reduce their desire for sweet, sugary foods. Cereals for baby's Many of you are probably wondering why we have not listed cereals such as rice, oats, etc. Well, we do not think these foods are good for a baby to be weaned on. They are low in nutrition and hard to digest. We recommend waiting as long as you can to begin feeding these things, not before they get their molars in, or at least a year. Until the molars come in the baby does not produce sufficient amounts of the enzymes needed to properly digest them. When you do start, avoid rice-based cereals (high in arsenic) and instead use sprouted or fermented oats, buckwheat, or quinoa cereals. Sprouting and fermenting them reduces the phytates, increases their nutritional value, and makes them easier to digest . Make sure to add some good fat like grass-fed cream or butter when cooking them. We hope this article gave you some valuable information and helps make feeding your little angel a little easier for you. Check out our children's support pack for some supplements to help your baby get off to a good start. Don’t forget to check out the rest of our pregnancy center for more great information on everything from choosing a prenatal vitamin to healthy eating for c onception . Baby food questions and support If you have questions about specific foods for babies, please email us at   info@rooted-nutrition.com ,   and we will be happy to help! Parker's favorite food is anything with chocolate!

Choosing the best organ supplements for women can be confusing, given the multitude of brands that claim to be the best. Many products have similar labels, which can significantly add to the confusion. Unfortunately, companies can say and do almost anything they like due to the lack of enforced regulations in the supplement industry. So remember that just because a label looks similar does not mean that the products are the same. Check out our blog,  A Tale Of Two Bottles , for an in-depth look at how two supplement bottles can appear identical, but what’s inside the package is very different. There are lots of amazing compounds in beef organs. How to choose a women's beef organ supplement Here are a few questions (but not all of them) you should ask when choosing a beef organ supplement brand: Does the company have a direct relationship with the farms where the organs come from? Are the farms the organs come from farming with ethical practices or just saying they are? For example, you should not choose beef organ supplements made from organs in South America for a host of ethical issues, including rainforest deforestation, slavery, murder, and land theft. Just writing grass-fed or regeneratively farmed on the label does not make the product good or mean they are truly done that way. A lot of companies make claims that are entirely false, about things like regenerative farming, including some of the largest ones. For example, many companies use organs from New Zealand, but many of these are not truly regeneratively farmed, despite the claims. Does the company make its own raw materials from fresh organs? The vast majority of beef organ supplement companies don’t do this, even the largest ones. They buy bulk powder from middlemen that combine organs from many different places, making it nearly impossible to know where they truly come from. Does the company manufacture its own products? The answer should be yes. The vast majority of beef organ supplement companies don’t do this, even the largest ones. They have large contract manufacturers buy the bulk material and bottle it for them. Is the product properly dried? Many drying methods are incredibly harsh, which can damage fragile constituents in the organs. They should be dried using a slow freeze-drying process. Traditional freeze drying is done much faster, but it is not as good as slow freeze-drying for protecting fragile compounds in the organs. Are the ingredients cryo-milled to prevent thermal degradation that happens during traditional ingredient milling? Are the organs non-deffated? Many beef organ supplements are defatted, which results in the loss of important nutrients and compounds. Is the product in a good delivery format? For example, beef organ supplements should never be in gummy form, as the process of making a gummy is extremely harsh. Filler and additive-free beef gelatin capsules and powders are the best.  One of the most important things is to look for companies that make the product from start to finish. Not companies that slap their label on a private or white label product. A good story is no substitute for hands-on manufacturing and a relationship with the farmers. It is incredibly rare to find a company that does all that and more to properly make beef organ supplements for women. Most companies are just having big contract manufacturers slap their label on products without any connection to the farms or manufacturing processes, and then spending all of their money on great marketing instead of investing it into making better products. Two of the largest sellers of beef organ supplements in the US do a ton of marketing but don't produce their own raw materials, don't have a direct connection with the farms, don't manufacture their own products, but spend a fortune to have a great social media and marketing presence. What's more important, the marketing or the product quality? We think product quality is more important. If you want a more in-depth look at the quality control, sourcing, and ethical considerations you should look at when choosing a beef organ supplement, check out our blog . Which beef organ supplement for women is right for you? Choosing the right one can be confusing when there are so many choices. Our guide will help you make the right decision for your healthy journey. If you need help, we are always available to answer your questions. NXGEN Wholefoods Fem Harmony First up, is NXGEN Wholefoods Fem Harmony . It contains the following ingredients: Reproductive tissue blend: Ovary Uterus Falloptian Tube These organs are rich in: Follistatin Activin Inhibin Reproductive system-specific peptides Bone Marrow Supplies glycosaminoglycans and stem cells. Liver Rich in choline, an often forgotten but crucial nutrient for reproductive health. A treasure trove of nutrients. Kidney Kidney is especially rich in selenium, B12, and zinc, crucial nutrients for a healthy reproductive system and egg health. Many women do not get enough of these essential vitamins and minerals. Fem-harmony is excellent for women who want to support their health during their reproductive years. NXGEN Wholefoods FeMALE Optimise Next is NXGEN Wholefoods Female Optimise .   It contains the following ingredients: Reproductive Tissue: Ovary Rich in ovary specific proteins, peptides, and enzymes Uterus Rich in uterine specific proteins, peptides, and enzymes Fallopian Tubes Rich in fallopian tube specific proteins, peptides, and enzymes Mammary Rich in mammary specific proteins, peptides, and enzymes Liver Liver is particularly rich in B vitamins, vitamin A, choline, folate, and many other powerful nutrients that most people don't get enough of in their diet. Bone Marrow Bone Marrow contains the nutrients, specialised cells (including stem cells and base cells), collagen, growth factors, fat-soluble activators, and substances that the body uses to support our bones, connective tissues, and more. Female Optimise is an excellent choice for women who want to support their body during their perimenopausal and postmenopausal years.  Beef Organ Supplements for New Moms NXGEN Wholefoods Placenta is a wonderful food for new moms. It’s packed with nutrients like D3, B6, heme iron, selenium, vitamin E, and B12 to help support healthy energy levels. It is also great for women looking to support healthy hair and skin. It also contains beef liver for added nutrition and to help support healthy energy levels. To learn more about the benefits of placenta glandulars, check out our   blog . Beef organ supplements for bladder and Urinary tract health NXGEN Wholefoods Bladder contains grass-fed bladder, liver, and kidney.  The bladder-specific peptides found in grass-fed bladder help to support a healthy bladder and healthy bladder muscles. Liver is rich in vitamins and minerals, especially vitamin A, which helps to support healthy urinary and kidney function. Kidney supplies DAO, which supports healthy histamine metabolism, as well as selenium, B12, and zinc, which are important nutrients for a healthy bladder. NXGEN Wholefoods Bladder is an excellent choice for those looking to support the health of the entire urinary tract. Beef Organ supplements for breast health NXGEN Wholefoods Mammary helps to support healthy breasts. It also contains beef liver for an added nutritional boost and to support healthy energy levels. Liver is rich in preformed vitamin A (retinoids), an extremely important nutrient for breast health. Beef Organ supplements for iron NXGEN Wholefoods Whole Blood  contains bovine blood, liver, and spleen. It’s perfect for when you need iron, but don’t want the side effects of traditional iron supplements, like constipation and upset stomach. Whole blood contains whole food heme iron, which is better absorbed than non-heme iron, which is found in most iron supplements, such as ferrous sulfate and ferrous gluconate.  In addition, the whole foods in Whole Blood contain the cofactors that help to support healthy iron levels and blood, including folate and B12.  Each serving of Whole Blood contains approximately 24 milligrams of heme iron. So when you need additional iron in your diet, you don't want the downsides of traditional iron supplements; choose Whole Blood . To learn more about iron, check out our blog . Beef organ supplements for bone health and calcium Keeping your bones healthy is incredibly important, and getting enough calcium plays a key role. NXGEN Wholefoods Whole Bone Matrix  contains whole food calcium that is well absorbed without the side effects that traditional calcium supplements (constipation, upset stomach, etc), such as calcium carbonate and citrate, have.   Whole Bone Matrix contains not only calcium but also phosphorus, proteins, type one collagen, and more, which help support healthy bones. To learn more about bone health, check out our blog . Beef Organ supplements for brain and mood NXGEN Wholefoods Mood and Memory helps to support a healthy brain . It contains grass-fed and finished brain (including cortex, hypothalamus, pituitary, and pineal gland), bone marrow, and liver. It is rich in DHA, an important omega-three fatty acid that most people don't get enough of, phosphatidylserine, brain-derived neurotrophic factor (BDNF), choline, B-vitamins, copper, and selenium. It is a nutrient powerhouse. NXGEN Wholefoods Mood and Memory is a great choice for those who feel their brain needs some additional nutritional support. It also helps to support healthy relaxation and calm. Beef Organ Supplements for Energy Sometimes you just need some energy and a quick pick me up to help you get through the day. That's where beef liver comes in. NXGEN Wholefoods Beef Liver is a great way to give yourself some energy without the crash of caffeine or the jitters of stimulant energy drinks. It also packs a huge nutritional punch. So the next time you need some energy, put down that third iced latte and take some beef liver. To learn more about the amazing benefits of beef liver, check out our blog . How to Take Beef Organ Supplements for Women As with other supplements, it is important to talk with your healthcare practitioner before starting them. Beef organ supplements are best taken with food and a full glass of water. It's important to start slowly and gradually increase to the full dosage because most people are not used to such concentrated nutrition. We recommend taking most of them earlier in the day. Consistent long-term use produces the best results. It's best to use them for at least three months for full results. They should be stored in a cool, dry place away from moisture and direct sunlight. Why NXGEN Wholefoods Beef Organ Supplements NXGEN Wholefoods   provides organic, regeneratively farmed, grass-fed, grass-finished beef organ supplements sourced from Australian farms. They are the only company globally with over fifty years of meat industry experience and qualifications to harvest and collect the perfect quality organs. They have the most extensive range of beef organs and glands to choose from and are leaders in glandular therapy. They are sourced from the ancient and untouched soils and land of Lake Eyre in South Australia, where the ranches are as large as Texas. The cattle thrive on native grasses and roam freely for thousands of miles in an area where no cropping occurs. There’s no glyphosate spraying or pesticide drift from neighboring properties. Far too many companies get organs from cattle that graze on pastures that are heavily sprayed with pesticides or have massive amounts of nitrites dumped on them to increase grass growth, which harms local waterways. It's bad for the environment, the cattle, the people spraying it, and your health. Proper management of pastures makes that completely unnecessary, but unfortunately, too many companies put profits above all else. The cattle are not given mRNA vaccines, Bovaer, synthetic feed additives, hormones, or antibiotics. The farmers use the exact farming methods you think of when you imagine regenerative farming, not the greenwashed fake versions that are all too common now.  Check out the video below to learn more. This is the kind of farm from which your beef organ supplements come from. NXGEN Wholefoods  is vertically integrated, meaning they have complete control of all parts of the sourcing and manufacturing from farm to capsule. They buy restaurant-grade organs and glands and inspect them firsthand; they own and operate the freeze-drying technology, using a slow forty-eight-hour method. They use cryogenic milling, which is safe from the heat and friction associated with traditional milling methods. Their products are non-defatted, which means they retain the fats, which contain important compounds not found elsewhere. Many companies remove the fat from their organs because it makes them cheaper to produce, but it is a harsh process that removes a lot of bioactives. Always buy non-defatted beef organ supplements so you get the full range of benefits that these nourishing foods have to offer. The final encapsulation and packing is done in their state-of-the-art factory in NSW, Australia. They manufacture small batches for freshness, and each capsule is equivalent to eating the raw organ and gland without the mess, but with the convenience of knowing that food safety and food quality are the best. All batches are third-party tested for purity. While in the US, FDA regulations and inspections are being further cut and defunded, leading to more adulteration and contamination of supplements, Australia's TGA standards for supplements continue to be among the strictest in the world. Which protects your health and ensures you get the best products. Australia has some of the strictest regulations on supplement quality control and manufacturing in the world. We are so proud to partner with   NXGEN Wholefoods , which is setting the standard for what all beef organ supplement companies should strive for. For more information on beef organ supplements, check out our   Nose-To-Tail Center , where you can learn all about the benefits of organ meats. Beef Organ Supplements For Women: Questions And Support If you have questions about our beef organ supplements, please email us at info@rooted-nutrition.com , and we will be happy to answer them!