Everything You Need to Know About Suppplements

What are Supplements?

Supplements are a topic that has become more frequently addressed over the past five years. I remember the first time I found supplements in my Mother’s room. Of course, being the curious child that I was, I decided to taste it. Its metallic taste made me realize that tasting it probably wasn’t the smartest thing to do. So what exactly are supplements? The term “dietary supplement” describes a wide and assorted class of products that you consume or drink to maintain excellent health and enhance the diet. Dietary supplements are not medications, neither should they be regarded as a replacement for food.  Ordinarily, dietary elements can be made up of one or more aggregates of any of the following:


  • Vitamin
  • Mineral
  • Fiber
  • Herbs or other botanical compounds
  • Amino acid (the individual building blocks of a protein)
  • Concentrate, metabolite, constituent, or extract

Supplements are manufactured and are meant to act as supplements that aid the maintenance of the human body. Dietary supplements can further comprise of certain elements that have not been established as being essential to life but are vended as having a helpful organic outcome, such as plant pigments. Animals can also be a source of supplement ingredients, and a very good example of this is the collagen from chickens or fish. These are also sold individually and in combination, and may be combined with different nutrient ingredients.

Types of Supplements

Dietary supplements also come in a number of forms including:

  • Tablets: (Perhaps one of the most popular ways of producing supplements.)
  • Capsules: (Capsules are also becoming increasingly popular with time.
  • Powders: (Some fitness companies have begun to use powders to store supplements)
  • Softgels
  • Gelcaps
  • Liquids.

These supplements can be found are sold from a number of retailers including:

  • Pharmacies
  • Grocery stores
  • Vitamin and health food stores
  • Websites
  • Mail-order catalogs.

The main types of dietary supplements include:

  • Botanicals (derived from plants and possibly including herbs)
  • Vitamins
  • Minerals
  • Fatty Acids
  • Other Dietary Supplements

Dietary supplements are generally obtainable in health food stores, drug stores, grocery stores, fitness markets and online. They come in many forms including two-piece capsules, soft gels, tablets, bottles of liquid, powders and gummies.

Image source: ABC News

Ingredients Contained in Supplements

According to the Food and Drug Administration, the Federal Food, Drug, and Cosmetic Act defines a dietary element as a vitamin; mineral, herb, amino acid or other plant-produced dietary substance that is set in place for use by human beings to supplement the diet by increasing the total dietary intake; or a concentrate, metabolite, component, extract, or compound of the above-mentioned substances. supplements

Also according to the FDA (Food and Drug Administration, unlike medical drugs, supplements are not intended to treat, diagnose, prevent, or cure any ailments. Instead, they are meant to do ust what their name suggests: supplement That means supplements should not make claims, such as “reduces pain” or “treats heart disease.” Claims like these can only legitimately be made for drugs, not dietary supplements.

Dietary supplements include such ingredients as vitamins, minerals, herbs, amino acids, and enzymes. Dietary supplements are marketed in forms such as tablets, capsules, soft gels, gelcaps, powders, and liquids.


gel capsule



Below are some of the ingredients that are contained in some supplements, but beware, some of the ingredients are approved by the FDA, and some are not. Below are a few examples of ingredients that are in certain supplements.

Acacia rigidula

According to the Food and Drug Administration, Acacia rigidula is labeled as a dietary ingredient in some products marketed as dietary supplements. However, the Food and Drug Administration  is not aware of any information demonstrating that A. rigidula was lawfully marketed as a dietary ingredient in the United States before October 15, 1994. As a result, A. rigidula is a new dietary ingredient, and for dietary supplements that contain A. rigidula to be lawfully marketed, one of the following must apply:

  1. the product containing the dietary ingredient must contain only dietary ingredients that have been present in the food supply as an article used in food in a form in which the food has not been chemically altered, or
  2. There must be a history of use or other evidence of safety establishing that the dietary ingredient, when used under the conditions recommended or suggested in the product labeling, will reasonably be expected to be safe; and at least 75 days before the product is introduced or delivered for introduction into interstate commerce, the manufacturer or distributor must notify FDA of the basis on which the manufacturer or distributor has concluded that a dietary supplement containing such dietary ingredient will reasonably be expected to be safe.
Image source: Frontline

Because neither of these conditions has been met by those marketing products that contain A. rigidula as a dietary ingredient, these products are deemed to be adulterated.

Acacia rigidula is also known as:

  • Vachellia rigidula
  • Chaparro Prieto
  • blackbrush


According to the Food and Drug Administration, BMPEA is a substance that does not meet the statutory definition of a dietary ingredient. The Federal Food, Drug, and Cosmetic Act defines a dietary ingredient as a vitamin; mineral; herb or other botanical; amino acid; dietary substance for use by man to supplement the diet by increasing the total dietary intake; or a concentrate, metabolite, constituent, extract, or combination of the preceding substances. BMPEA is none of these, rendering misbranded any products that declare BMPEA as a dietary supplement.

BMPEA is also known as:

  • βMePEA
  • R-beta-methylphenethylamine
  • R-beta-methylphenethylamine HCl
  • Beta-methylphenethylamine
  • β-methylphenethylamine
  • 1-amino-2-phenylpropane
  • 2-phenylpropane-1-amine
  • 2-phenylpropanolamine
  • alpha-benzylethylamine
  • 1-phenyl-1-methyl-2-aminoethane
  • beta-methylbenzeneethanamine
  • beta-phenylpropylamine
  • 2- phenyl-1-propanamine

I know, I know. These are a bunch of scientific names with heavy pronunciation, but I am 100% sure that if you are anything like me, you like to know exactly is in whatever it is that you are putting in your body’s system. All of these names were provided by the FDA.


DMAA (1,3-dimethylamylamine) is an amphetamine derivative that has been marketed in sports performance and weight loss products, many of which are sold as dietary supplements. DMAA is not a dietary ingredient, and DMAA-containing products marketed as dietary supplements are illegal and their marketing violates the law.

Also known as methylhexanamine or geranium extract, DMAA is often touted as a “natural” stimulant; however, the FDA is not aware of any reliable science indicating that DMAA exists naturally in plants. Although DMAA at one time was approved as a drug for nasal decongestion, it is no longer approved for this use and no medical use of DMAA is recognized today. DMAA, especially in combination with other stimulant ingredients such as caffeine, can be a health risk to consumers. Taking DMAA can raise blood pressure and lead to cardiovascular problems ranging from shortness of breath and tightening in the chest to heart attack.

The FDA continues to advise consumers not to buy or use products marketed as dietary supplements that contain DMAA due to the health risks they present.


DMBA is labeled as a dietary ingredient in some products marketed as dietary supplements. However, the FDA is not aware of any information demonstrating that DMBA was lawfully marketed as a dietary ingredient in the United States before October 15, 1994. As a result, for dietary supplements that contain DMBA to be lawfully marketed, one of the following must apply:

the product containing the dietary ingredient must contain only dietary ingredients that have been present in the food supply as an article used in food in a form in which the food has not been chemically altered, or
there must be a history of use or other evidence of safety establishing that the dietary ingredient, when used under the conditions recommended in the product labeling, will reasonably be expected to be safe; and prior to bringing the products to market, the manufacturer or distributor must notify FDA of the basis on which the manufacturer or distributor has concluded that a dietary supplement containing such dietary ingredient will reasonably expected to be safe.

Because neither of these conditions has been met by those marketing products that contain or are labeled as containing DMBA as a dietary ingredient, the FDA considers these dietary supplements to be adulterated.

DMBA is also known as:

  • 1,3-Dimethylbutylamine
  • 2-Amino-4-Methylpentane Citrate
  • 4-Amino-2-Methylpentane Citrate
  • 4-Amino Methylpentane Citrate
  • Amperall
  • AMP
  • AMP Citrate
  • 4-AMP Citrate
  • 4-Methyl-2-Pentanamine

Keep an eye out for the second portion of this blog post. What do you think? What are your thoughts on the ingredients contained in some supplements? Have you checked out our great supplements? Go here to view some of the supplements that we have on sale. Till next time!


Types of Dietary Supplements.” American Diabetes Association, www.diabetes.org/living-with-diabetes/treatment-and-care/medication/other-treatments/herbs-supplements-and-alternative-medicines/types-of-dietary-supplements.html.

Center for Food Safety and Applied Nutrition. “Dietary Supplements.” U S Food and Drug Administration Home Page, Center for Food Safety and Applied Nutrition, www.fda.gov/Food/DietarySupplements/.

Let’s Talk About Biotin

Last time, I wrote on melatonin. You can check of the post here. Today though, we are going to look at another vitamin that falls in the “tin” family: biotin.


What exactly is biotin and why do we need it? Why is it so important? Well, as the old adage says, knowledge is power, and as my grandma, Elizabeth used to tell me “You can’t use the knowledge you don’t have”. So today, I am going to share the knowledge that I have of biotin with you, and I am also going to talk about our amazing biotin supplement, and then you can leave your comments in the “comments section” below and we will take it from there.

What is Biotin?

The word “biotin” is a word that originated from the ancient Greek word “biotos,” which implies “life” or “nourishment.” Biotin falls under B vitamins, and out of all the vitamins that fall under this category, biotin serves as a primary ingredient for keeping the human skin, hair, eyes, liver, and overall nervous system healthful. Biotin is also an important nutrient during reproduction, as it’s crucial for embryonic growth and the overall well being of the growing child in the belly of it’s mother.

Biotin Source

Since Biotin (which is also known as Vitamin H) is crucial for a healthy life, it is important to incorporate it into your diet. This can be through supplements and natural foods such as eggs. Eggs are a primary source of Biotin, and we will talk about this much later in this post. Most people get the daily dosage of biotin that they need from eating a healthy diet, but there have also been many scientific claims that have said that getting more biotin can manage your blood sugar. These claims are still being researched but on a general scale, biotin is very effective for promoting healthy hair, skin, and nails. I personally take supplements to help keep my skin fresh, my nails healthy and firm, and my hair lustrous. Like I mentioned before biotin also does a great job of helping pregnant moms to birth healthier babies.


Now, you’re probably wondering what I am wondering, and you probably have a few questions like: How much biotin is enough, where else can you get it? and what can it really do for you?


Recommended Daily Dosage

Between 30 and 100 micrograms (mcg) per day of biotin is often recommended for adolescents and adults. Because it is a water-soluble vitamin, taking in any extra for of biotin will simply pass through your body when you urinate. According to Healthline, there are no known toxicity symptoms associated with too much biotin.

Supplements and diabetes

Some research, including  an animal study, suggests that people who have type 2 diabetes may benefit from taking biotin in the form of supplements to help regulate high blood glucose levels. Although these scientific claims have been made,the research so far is completely inconclusive. Medical person believe that type 2 diabetes is a metabolic disease. It’s characterized by high blood sugar levels and impaired insulin function.

Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics. Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals. Studies in diabetics given biotin alone have only served to provide mixed results .

However, several controlled studies indicate that biotin supplements, combined with the mineral chromium, may lower blood sugar levels in some people with type 2 diabetes. Additionally, according to another study performed on animals, biotin may help prevent kidney damage in people who have an insulin-dependent type 1 diabetes. However, like the other study, some more research is needed to support this claim.

Fine Hair, Skin and Nails? Check

Medically biotin deficiencies are rare in the human body, but it is not impossible for a person to have it. But because people with a deficiency often show symptoms of hair loss or a scaly rash, some doctors and supplement companies generally advise that patients like these should increase their intake of biotin through supplements. People with a deficiency often show symptoms of hair loss or a scaly red rash, some doctors and supplement companies generally advise that patients like this should increase their intake of biotin. Biotin should not only be taken when there is a deficiency though. It is important to note that the vitamin also helps to strengthen hair, skin, and nails so if you are pretty particular about holistic health, then this is something that you should have in mind.

Nails, Biotin

hair, skin, nails

vitamin b

Fetal development.

I mentioned in the previous paragraph that biotin is extremely helpful for reproduction and pregnancy. Although such situations are extremely rare, pregnant women may become biotin deficient. To help promote baby health, take a prenatal vitamin that contains biotin and folic acid during pregnancy.

In addition to this, it has been estimated that up to 50% of pregnant women may develop a mild biotin deficiency. This means that it may start to affect their well-being slightly, but isn’t severe enough to cause noticeable symptoms. If you are an expectant mother It is still important to pay close attention to this and ensure that you are getting the maximum nutrition that you need during pregnancy.

Deficiencies are thought to occur due to the faster biotin breakdown within the body during pregnancy. A major cause for concern is that animal studies have found that a biotin deficiency during pregnancy may cause birth defects.

baby weight 3

Nevertheless, remember to always consult your doctor or dietitian/nutritionist before taking supplements during pregnancy and while breastfeeding. If you’re a pregnant woman or breastfeeding, your biotin requirements may go up. Up to 50% of women may get less of this vitamin than they need during pregnancy. Also, a major side effect lies in the fact that usually, high doses of biotin can be dangerous to the baby, so additional supplementation of biotin isn’t recommended for pregnant women at this stage.

Natural sources of biotin

There are foods that naturally have biotin in them. They can also be found in a number of foods, including:

  • Egg yolk
  • Organ meat (liver, kidney)
  • Nuts; almonds, peanuts, pecans, and walnuts
  • Butter gotten from nuts
  • Legumes
  • Whole grains and cereals
  • Cauliflower
  • Bananas
  • Mushrooms











Because food-processing techniques like cooking can render biotin ineffective, raw or less-processed versions of these foods contain more active biotin and are much more recommended by doctors and physicians.


Biotin is necessary for normal body function, and should not be taken for granted like we often seem to take certain vitamins for granted. It is also true that supplements may help pregnant women and some people with diabetes, but that does not mean that individuals should neglect a balanced diet, maintain a healthy sleep routine and exercise regularly to maintain optimal health.

Multiple Sclerosis

According to Medical News, Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes are damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. A pilot study in 23 people with progressive MS tested the use of high doses of biotin. Over 90% of participants had some degree of clinical improvement. While this finding needs much more study, at least two randomized controlled trials have been carried out in people with progressive MS. The final results have not been published, but the preliminary results are promising. In summary, high biotin doses hold promise for treating multiple sclerosis, a serious disease that affects the central nervous system.


Biotin: Uses, Side Effects, Interactions, Dosage, and Warning.” WebMD, WebMD, www.webmd.com/vitamins/ai/ingredientmono-313/biotin.

Palsdottir, MS Hrefna. “Biotin: Benefits, Sources, and Safety.” Medical News Today, MediLexicon International, 16 Mar. 2018, www.medicalnewstoday.com/articles/318724.php


Melatonin: Your Sleeping Potion?

What is Melatonin?

Hello and welcome to today’s article. If you are half as obsessed with health articles as I am then you have definitely come to the right place. Today we will be looking at melatonin and it’s various functions in the body, but mostly in the brain. I’ll share my personal story, and how melatonin helped me to find stability in mental health journey, but first things first, what exactly is melatonin? Why is it produced in the body? For what purpose? Let’s explore a little further by looking at the brain, and most specifically, the human brain.

Related image
The human brain

The brain is one of the most delicate organs in the body, and because of that, it is imperative that we know exactly what goes on up there (or at least some of it). Without further ado, what is Melatonin? What is it’s relationship to the brain?

Melatonin is a chemical hormone that is produced by both humans and animals in the pineal gland primarily in the brain. Melatonin, popularly known for its ability to induce sleep in humans as well as animals. According to Mayo Clinic, melatonin is a primary chemical that plays a huge role in sleep and its production increases as the day.

Full Moon
Melatonin increases in the body as the day progresses.

According to , the production and release of melatonin in the brain is directly connected to time of day, increasing when it is dark and also decreasing when it’s light. Melatonin production is a hormone that declines with age in both humans and animals. Apart from its natural production in humans and animals, melatonin is also produced in the form of supplements, and melatonin produced artificially is usually made in a scientific lab. You can check out our web page for supplements that can be taken to produce sleep.

Melatonin and the Brain

Two months ago, I was diagnosed with bipolar disorder, which is a mental condition that is characterized by manic episodes, low mood, and low energy spells and a chemical balance in the brain. For many years, my disorder went had in hand with low mood swings and low energy spells. For many people who struggle with this mental condition, their sleep patterns are affected. Thankfully, there are ways to address bipolar disorder and lessen its blow. Naturally, the human body has a biological clock that acts in sync with the environment that it is in. This has a lot to do with a circadian rhythm.

Gray Double-bell Clock
Biological clock example

What is a circadian rhythm? It is a biological process associated with living things, human beings included and it revolves around a 24-hour cycle. The circadian rhythm affects a lot in the body, but most importantly, it influences the sleep-wake cycle of human beings, and this is where melatonin and bipolar disorder are linked. When a person has a bipolar disorder, there is a dysfunction in the sleeping rhythm of the human being, and melatonin helps to balance that equation and create an equilibrium of stable sleep and wake cycles.

Melatonin and Bipolar Disorder

In the last paragraph, we briefly brushed on the topic of circadian rhythms and it’s relationship with mental health and how melatonin comes into the picture, but it is time for us to have an in-depth conversation about bipolar disorder, and how it affects the body in the general sense. The first time I paid attention to Bipolar disorder was when rapper Kanye West shared that he had been diagnosed with a mental condition after living with the condition for over forty years. Ironically, I was diagnosed with the same condition two weeks later, and it helped me to look closely at my behaviors, sleep-wake patterns, and my energy levels. Knowing what was wrong empowered me and gave me a deeper insight into how to handle the issue as well as what medication I needed to take.

Pharmaceutical Grade Melatonin (5mg) by Just Potent | Better Sleep | Brain Health
Pharmaceutical Grade Melatonin (5mg) by Just Potent | Better Sleep | Brain Health

One of the many symptoms that I went through were bouts of irritation and restlessness followed by long hours of tossing and turning in my bed helplessly waiting for sleep to come. After my diagnosis, my Doctor prescribed my medication, and one of the supplements that I happened to take was rich in melatonin and this significantly stabilized my sleep-wake pattern. Of course, taking the medication in the evening influenced a positive result as well. If you or a loved one suffer from any form of health challenge that induces sleeplessness, then melatonin is a supplement that you can take to help you. Be sure you talk to your physician about what supplements will

work best for you. For a list of melatonin supplements, head to this website.

Advancements in Melatonin Research

Thank you for making it down to this section of the article. Stay with me as we look at scientific and medical advances in the medical research of melatonin. According to researchgate.com,

Increasing clinical pieces of evidence suggest that melatonin receptor agonists can represent a fresh therapeutic approach for the treatment of sleep disturbances and depression. A variety of studies also revealed a role of melatonin and its receptors in different patho-physiological conditions. Due to the multiple positive effects of this hormone, the design of new agents able to interact selectively with melatonin receptors has become an area of great interest during the last decade.  A comprehensive review of structures recently claimed as melatonin receptor agonists and a broad overview of structure-activity relationships for these ligands suggests that. After 5 decades of research, the field of melatonin receptor agonists comprises of a variety of selected chemical entities, belonging to structurally different classes. Patents filed since 1999 claim new melatonin receptor agonists, characterized either by improved pharmacokinetic or pharmacodynamic properties, compared to those of melatonin receptor agonists are already approved for clinical uses. The results of preclinical studies on animal models show that melatonin receptor agonists can be considered promising agents for the treatment of CNS (central nervous system)-related pathologies.



Although that last paragraph/blockquote was unarguably a lot to take in, it did two things: first, it established what we talked about in previous paragraphs about how awesome melatonin is, and how effective is in the treatment of mental health lapses, namely bipolar disorder or manic depression. I am going to conclude this article by making a list of the different types of food, fruits, and vegetables that have a certain amount of melatonin in them.


Below are the certain types of food that are rich in melatonin and excellent for a healthy dosage of melatonin, which in turn promotes a healthy lifestyle, and stabilizes your internal biological clock.

According to the Alaska Sleep Clinic, “sleeping foods”, a.k.a foods that are rich in melatonin are generally divided into five groups. The first set is called Tryptophan, Magnesium, Calcium, Vitamin B6 and Melatonin

Close-up Photo Of Green Leafed Plants
Close-up Photo Of Green Leafed Plants

Tryptophan is an amino acid that when ingested, is turned into the neurotransmitter serotonin and then converted into the hormone melatonin. Here are some of the best foods loaded with tryptophan according to the Alaska Sleep Clinic:

  • Dairy Products (milk, cheese, low-fat yogurt)
  • Poultry (chicken, turkey)
  • Seafood (shrimp, salmon, halibut, tuna, sardines, cod)
  • Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
  • Legumes (kidney beans, lima beans, black beans split peas, chickpeas)
  • Fruits (apples, bananas, peaches, avocado)
  • Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)
  • Grains (wheat, rice, barley, corn, oats)

Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps to deactivate adrenaline. A lack of magnesium can be directly linked to difficulty going and staying asleep. Magnesium is often referred to as the sleep mineral. Excellent sources of magnesium are:

  • Dark leafy greens (baby spinach, kale, collard greens)
  • Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans)
  • Wheat germ
  • Fish (salmon, halibut, tuna, mackerel)
  • Soybeans
  • Banana
  • Avocados
  • Low-fat yogurt

Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Calcium-rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include:

  • Dark leafy greens
  • Low-fat milk
  • Cheeses
  • Yogurt
  • Sardines
  • Fortified cereals
  • Soy beans
  • Fortified orange juice
  • Enriched bread and grains
  • Green snap peas
  • Okra
  • Broccoli
Vitamin B6

Vitamin B6 also helps convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. A deficiency in B6 is also linked to symptoms of depression and mood disorders which can lead to insomnia. The highest sources of B6 are:

  • Sunflower seeds
  • Pistachio nuts
  • Flaxseed
  • Fish (tuna, salmon, halibut)
  • Meat (chicken, tuna, lean pork, lean beef,)
  • Dried Prunes
  • Bananas
  • Avocado
  • Spinach

Many of the vitamins and minerals that are on this list are there because they help aid in the production of turning serotonin into melatonin. However, there are a few excellent sources of naturally occurring melatonin in foods:

  • Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)
  • Grains (rice, barley, rolled oats)
  • Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)

And there you have it! Do you think you will try any of these foods to experiment on your sleep pattern? Let us know in the comments below! Adios!



“Circadian Rhythm.” ScienceDaily, ScienceDaily, www.sciencedaily.com/terms/circadian_rhythm.htm.

Phillips, Kevin. “Alaska Sleep Education Center.” Foods for Sleep: A List of The Best and Worst Foods for Getting Sleep, 23 Jan. 2018, www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep


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Melatonin – All You Need to Know

Melatonin is a natural hormone produced in the brain. This hormone is responsible for our sleep and wake cycles. An imbalance of this hormone may pose serious health risks and may be a major contributing factor to a lot of diseases.

Just Potent Melatonin 10mg
Just Potent Melatonin 10mg

Research after research have shown melatonin to be highly effective for some people and mildly effective or ineffective for others. What this means is that melatonin supplement as a sleep aid will not work for everyone.

The melatonin hormone, also know as N-acetyl-5-methoxy tryptamine, is very important for proper functioning of the human body and prevention and treatment of some diseases.  The N-acetyl-5-methoxy tryptamine is secreted in the brain based on time of the day. Although melatonin hormone is ever present in the brain, its release and amount is mostly dictated by the time of the day. During day time, the amount of melatonin in the brain is at its lowest. As time and day progresses towards the evening, the brain starts to secrete this hormone.

It is true that majority of us know melatonin as an important sleep aid. What some of us don’t know is that melatonin has been studied to help alleviate, prevent, or treat some serious diseases. In this post, we will walk you through some of the other benefits of melatonin.

Melatonin Supplement For Sleep

One of the important benefits of melatonin, as mentioned earlier, is that it helps control our sleep / wake cycle. In other words, melatonin is responsible for helping us fall asleep faster, and stay asleep longer. For melatonin to really help you do all this, you have to help it help you achieve your best sleep.

Melatonin Hormone Loves Darkness
Melatonin Hormone Loves Darkness

So how do you help melatonin help you? We mentioned that melatonin release in the brain increases as we approach evenings. What this means in is that this hormone is dark-friendly. For melatonin supplement to help you sleep better, you need to feed it darkness. You need to prevent different sources of light (smartphones, TVs, and lights from other sources). This is the most important factor that can limit the effectiveness of any melatonin supplement. Apart from light as a melatonin limiting factor, other factors that can prevent melatonin supplement from helping you fall asleep include:

  • Underlying health conditions
  • Your environment
  • Mental state
  • Caffeine

These list of factors are not exhaustive in any sense, however, these are very common factors that hinder sleep. Underlying health conditions can definitely interfere with the production of the melatonin hormone and also interfere with sleep even in the presence of high melatonin levels in the brain. Experiencing pain, arthritis for example, in one part of different parts of your body can make it difficult to fall and stay asleep.

Your environment is another important factor that will interfere with your sleep. If you’re feeling too hot or too cold, you may find that you’re not able to fall and/or stay asleep for a long time. It is very very important to create a conducive environment to sleep in. Another environmental factor will be noise levels. While some are totally fine with some level of noise, some are very sensitive to it. It is important that you sleep in an environment where there is little to no noise.

Mental state is another factor that may interfere with our sleep. When you’re stressed about an exam or are anxious about something, or are depressed, all of these will definitely affect how fast you fall asleep and the overall quality of your sleep.

Caffeine Sources
Caffeine Sources… Source: http://www.eufic.org/en/whats-in-food/article/caffeine-qas

Caffeine affects the quality of your sleep in many ways. Studies have shown caffeine to decrease sleep time by an average of 2 hours[1]. Caffeine has also been shown to be responsible for the number of times you wake throughout the night. Caffeine’s effect on sleep is not universal. Some people have caffeine and still get their quality sleep while some wouldn’t dare to consume caffeine 6-10 hours before bed time. Goes to show you how we are all different in our special ways; some are lucky and some just aren’t.

Melatonin Dosage

The right dosage of melatonin will vary from one individual to another. Some people who can’t sleep or have some form of sleeping disorder will need small dosage of melatonin, while some individuals will need a high dose. Currently, the popular dosage sizes of melatonin are 1mg, 2mg, 3mg, 5mg, and 10mg. Many of these melatonin dosage sizes are readily available online and in stores.

Melatonin in 10mg and 5mg Bottles
Melatonin in 10mg and 5mg Bottles

While on the topic of melatonin dosage, it is important to note that melatonin can be used by adults and children. Children who have issues sleeping will find that melatonin can help them fall asleep faster and stay asleep longer. It’s not advisable to have kids over-rely on melatonin. The main reason is that over-relying on melatonin while they are young might mean they may need melatonin for the rest of their lives. Additionally, there are no studies on long term effect of melatonin use.

So what is the right melatonin dosage? Again, this will vary from one individual to another. Some individuals who need very little help with sleep will find that 1/2 a milligram to 1mg is just enough, while some individuals will need 2mg or 10mg. Based on available studies, it does not appear that one can overdose on melatonin. The good news is that taking too much melatonin isn’t harmful to an adult, it’s just a matter of body tolerance.

If you haven’t used melatonin pills before, you absolutely do not know how well it will work for you or how your body will react to it. We suggest you start out at 1/2 a milligram for children and 1mg for adults. If that doesn’t work, you may increase to 1mg for children and 3mg for adults. If these dosage amounts aren’t effective, you could safely increase dosage up to 3mg for children and 5mg for adults. If you plan to give your child more than 3mg, please consult with your healthcare provider first. As for adults, you can take anywhere from 1mg to 20mg without issues. Some people take more, but for the purpose of sleep, it is best to experiment incrementally as opposed to just starting out with a high dosage like 10mg.

Be aware, high melatonin dosage have been known to cause seizures in children. Be sure to consult with you pediatric provider before administering melatonin on a child.

Melatonin Overdose

One question we have been getting lately is whether you can overdose on melatonin. The answer is a yes with a caveat. With a caveat because there isn’t a dosage recommendation for melatonin. As we mentioned before, it’s best to experiment and gradually increase dosage if 1mg isn’t effective in making you fall asleep.

What happens when you take more melatonin than you body can handle? You may start to experience the side effects of melatonin. Some possible side effects of taking melatonin, either in lower or higher doses include: drowsiness, grogginess, irritability, nausea, headache, and a host of other symptoms.

Melatonin and Jet Lag

Travelers who travel frequently across time zones and continents can attest first-hand how helpful melatonin was in helping to deal with jet lag. When you jet lag, you experience some symptoms that take several days or weeks to overcome. Some jet lag symptoms are feelings of discomfort and irritability, erratic and poor sleep, indigestion, and fatigue during the day.[1]

A randomized study in 2002 tried to answer whether melatonin is a good supplement for prevention and treatment of jet lag. What this study found was that melatonin isn’t just a good supplement for prevention and treatment of jet lag, it found melatonin to be great supplement for jet lag prevention and treatment.

The study [2] found that 9 out of 10 trials showed melatonin, when taken close to bedtime (between 10pm and 12am) of trial participants, helped decrease jet lag. The positive effects of melatonin in alleviating the symptoms of jet lag was even better when trial participants flew across at least 5 time zones.

Other Uses and Benefits of Melatonin

Breast Cancer

BPA (Bisphenol A) is a very popular chemical in a lot of things we interact with daily. BPA is widely used to manufacture plastics, sealants, paper treatment (receipts/invoice), and many supplies we use. BPA is known to mimic estrogen and is responsible for hormone-related cancers. A new 2018 study found that taking melatonin could dramatically reduce the proliferation of breast cancer cells by killing BPA-elevated cells in the body. The conclusion of the the authors, in their own words:

… these results demonstrated that melatonin could abrogate BPA-induced proliferation of BC cells. Therapeutically, melatonin could be regarded as a potential medication for BPA-associated [breast cancer] BC. [3]

Fibromyalgia and Chronic Pain

Fibromyalgia syndrome (FMS) is a chronic musculoskeletal disorder characterized by generalized muscular pain accompanied by fatigue and tenderness at specific anatomic sites called tender points.[4]

A double-blind, placebo-controlled clinical study on 101 patients suffering from fibromyalgia syndrome (FMS) found that melatonin, administered alone or with 20mg of flueoxetine (Prozac), was effective in treating patients with fibromyalgia syndrome.[4]


With menopause comes sleep problems. Some studies have shown melatonin to be effective in treating menopause related sleep problems. Additionally, melatonin helps perimenopausal woment prevent bone loss and improves the quality of life.[5]

Cardiopreotective and Neuroprotective Properties

Studies have shown melatonin to have antioxidant and anti-inflammatory properties. Some research suggest that melatonin may help lower blood pressure. Other research have shown melatonin to increase cell survival while at the same time decreasing oxidative stress.[6]




[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402564/
[2] https://www.ncbi.nlm.nih.gov/pubmed/12076414
[3] https://www.ncbi.nlm.nih.gov/pubmed/29330934
[4] https://www.ncbi.nlm.nih.gov/pubmed/21158908
[5] https://www.umm.edu/health/medical/altmed/supplement/melatonin/
[6] https://www.ncbi.nlm.nih.gov/pubmed/29325994

Turmeric or Curcumin: What’s The Difference?

In this post, I will try to explain the difference between turmeric and curcumin. At the end of this post, you should have a better understanding of what turmeric is, and what curcumin is. You will also learn about the benefits of turmeric as well as the benefits of curcumin.

So let’s begin…

What is Turmeric?

Turmeric, known by its scientific name, Curcuma Longa, is a rhizome. By definition, a rhizome is “a rootlike subterranean stem, commonly horizontal in position, that usually produces roots below and sends up shoots progressively from the upper surface.” Source: dictionary.com

Turmeric is similar to ginger in form and family, but different in color, smell, origin, phytochemistry, and a whole lot more.

What is Curcumin?

Curcumin - Bright Yellow Color
Curcumin – Bright Yellow Color

Curcumin  is an important part of turmeric that gives it its bright yellow color. Curcumin, also referred to as curcuminoid, is widely used in the food industry for food coloring (curry anyone?) and aroma. Curcumin has a lot of health benefits besides its use as a coloring agent in food.  Recent studies suggest that a highly bioavailable curcumin is an excellent natural anti-inflammatory and the benefits don’t stop there.

So, What’s The Difference Between Turmeric and Curcumin?

Logically, there is no difference between these two. Turmeric is the rhizome and curcumin is a component of this rhizome  that gives it it’s distinct yellow color. A big chunk of the benefits associated with turmeric curcumin come from curcuminoids contained in turmeric. To explain a little further: turmeric is a plant, and inside this plant, there is a natural chemical component called curcumin/curcuminoids.

Turmeric Curcumin Benefits

Curcuminoids in its natural form is poorly absorbed by the body. A highly bioavailable curcumin, however, is the real deal. Old and new studies suggests that turmeric curcumin can be used to effectively treat “psoriasis, various tumors, wound healing and also [] neurodegenerative diseases like Alzheimer’s disease.” Source: https://www.ncbi.nlm.nih.gov/pubmed/19491031

Turmeric Curcumin Composition

A lot of studies nowadays tend to focus more on the curcumin alone as though that’s the only important part of turmeric. One could after all argue that curcuminoid is the most important component of turmeric. Research also showed that the whole rhizome holds a lot more health benefits than initially thought. Do you know turmeric curcumin has over 200 confirmed nutrients / health benefits?

Turmeric Curcumin Composition
Just Potent Ultra-High Absorption Turmeric Curcumin Composition

A turmeric curcumin supplement like the Just Potent Ultra-High Absorption Turmeric Curcumin doesn’t just focus on the curcuminoids alone. With research, critical turmeric extracts (turmerone oil, polysaccharides, turmerin protein, and dietary fiber) were naturally combined within a natural turmeric matrix. This multi-stage process allows the Just Potent Ultra-High Absorption Turmeric Curcumin to achieve an unrivaled absorption levels.

If you’re in the market for best turmeric curcumin, be sure to check out Just Potent Ultra-High Absorption Turmeric Curcumin.




Just Potent Ultra-High Absorprtion Turmeric Curcumin Pharmacokinetic Properties Explained

Turmeric Curcumin Pharmacokinetic Properties

It’s no news that for you to derive noticeable benefits from using turmeric curcumin as an anti-inflammatory supplement, or as an anti-aging supplement, or any other beneficial use, you’d have to get a brand that’s highly bioavailable. Bioavailable in the sense that, it has to be able to withstand the harsh conditions of the intestines and be efficiently absorbed by the body.

There are a many brands out there that present their turmeric curcumin extract as the gospel truth. Yes, while these turmeric extracts may be superior to store-bought curcumin or your kitchen-cabinet turmeric spice, they are in no way superior to Acumin – the patented all-natural ingredient used in manufacturing the Just Potent Ultra-High Absorption Turmeric Curcumin.

The table below shows you how advanced Acumin is compared to other patented turmeric extract. In this table, we show you the real numbers, and what differentiates Just Potent Ultra-High Absorption Turmeric Curcumin from the others. These aren’t made up numbers, these are numbers derived from vigorous testing.

Pharmacokinetic Properties of Patented Turmeric Curcumin
Pharmacokinetic Properties of Patented Turmeric Curcumin

CMAX and AUC are the gold standard testing techniques used to quantify the rate and extent of turmeric curcumin absorption. CMAX is used to determine the concentration of curcuminoids in the blood while AUC helps us understand how much concentration there  is as time passes.

Numbers Don’t Lie

From the numbers above, we can confidently conclude that, at peak blood level (Cmax/mg) — concentration of curcuminoids in the blood,  Just Potent Ultra-High Absorption Turmeric Curcumin (Acumin) is:

6.8x greater than BCM-95
1.03x greater than Meriva
7.9x greater than CurcuWIN
3.1x greater than Cavacurmin
21.5x greater than Longvida

And, with respect to the amount of curcumin in the blood (AUC/mg) over time, Just Potent Ultra-High Absorption Turmeric Curcumin is:

13.1x greater than BCM-95
1.9x greater than Meriva
3.5x greater than CurcuWIN
3.4x greater than Cavacurmin
24.0x greater than Longvida

You may be wondering, I haven’t heard of these brands before and I am not familiar with these names. Well, here is the gist; these are patented or branded turmeric curcumin extracts. They end up being the bulk of ingredients in popular turmeric curcumin supplements or spices.

Popular Curcumin Supplement with BCM-95 (Life Extension Super Bio-Curcumin and Terry Naturally Curamin)

Life Extension Curcumin | Terry Naturally Curamin
Life Extension Curcumin | Terry Naturally Curamin

Per the table above, the Just Potent Ultra-High Absorption Turmeric Curcumin has a Cmax/mg that’s at least 6.8 times more than Life Extension Super Bio-Curcumin and Terry Naturally Curamin. Additionally, the Just Potent Ultra-High Absorption Turmeric Curcumin is 13 times better than these brands in terms of AUC/mg.

Doctors Best Turmeric Phytosome Meriva Thorne Turmeric Phytosome Meriva Jarrow Formulas Curcumin Phytosome Meriva
Doctors Best Turmeric Phytosome (Meriva) | Thorne Turmeric Phytosome (Meriva) | Jarrow Formulas Curcumin Phytosome (Meriva)

Doctor’s Best Curcumin Phytosome (Meriva), Thorne Research Meriva-SF, Jarrow Formulas Curcumin Phytosome (Meriva) all have the patented Meriva turmric curcumin. Guess what? The just Potent is 103% better when it comes to peak blood concentration levels (Cmax/mg) of turmeric curcumin and 190% better than all these products when it comes to amount of curcumin present in the blood over time. No wonder the Just Potent Turmeric Curcumin works around the clock.

CurcuWIN? Here is one popular brand:

Natrol Curcuwin
Natrol Curcuwin

The Just Potent absorbs better than Natrol Turmeric (Extra Strength). By the numbers, the Just Potent Turmeric Curcumin (with Acumin) is 7.9 times better than the Natrol Turmeric (Extra Strength) with respect to Cmax/mg and 3.5 times better when you compare their respective AUC/mg.

Lastly, we compare numbers with Now CurcuBrain which has Longvida Curcumin.

Now Foods CurcuBrain - Longvida
Now Foods CurcuBrain – Longvida

Testing showed that Just Potent Ultra-High Absorption Turmeric Curcumin is way, way, way, better in terms of absorption and the levels of curcumin present in the blood over time. Here are the numbers: the Just Potent Ultra-High Absorption Turmeric Curcumin is at least 21 times better than CurcuBrain by Now (Longvida curcumin) in (Cmax/mg) and 24 times better with respect to AUC/mg.

Choose the Best Turmeric Curcumin

Remember, Cmax/mg and AUC/mg are the gold standard methods for measuring bioavailability of turmeric curcumin. DO NOT allow any company tell you otherwise. Before you buy your next turmeric curcumin, ask the company what their Cmax/mg and AUC/mg are. If they can’t provide you these numbers, it possibly means they haven’t done any testing of their product or they just don’t know and should be avoided. If they do provide you these numbers, be sure to measure them against our numbers. What you will realize is that they simply can’t beat the best turmeric curcumin supplement in the market today: The Just Potent Ultra-High Absorption Turmeric Curcumin.

If you are currently using any of these brands, we believe the time to switch to a better turmeric curcumin is now. If you have had success with these brands, it simply means you will have even better results with Just Potent Ultra-High Absorption Turmeric Curcumin.

An informed consumer will always win. You’re a winner and it’s time to switch!

Just Potent Ultra-High Absorption Turmeric Curcumin vs Bio Schwartz Turmeric Curcumin

Turmeric Curcumin

Turmeric curcumin has gained steam over the last 2-3 years as that supplement that will solve or help alleviate all sort of health issues; the hype is indeed, real. Turmeric curcumin is a great herb/supplement and there aren’t many like it when you think of its anti-inflammatory benefits.

Turmeric curcumin has been around for thousands of years. It is confirmed to have first been used in Ayurvedic practices in India. Back then, they used turmeric curcumin to relieve joint pain/arthritis. Turmeric was also used for improved digestion, increased energy and a whole lot more. What turmeric curcumin was primarily used for some 4000 years ago is still pretty much what it is used for today. The only difference is that turmeric formulation and absorption got better with science and research.

In its natural form, turmeric curcumin is poorly absorbed by the body. For normal kitchen-cabinet turmeric curcumin to really have intended effect on you, you’d have to use a lot of it. Using a lot of it still doesn’t guarantee higher levels of absorption. Using a lot of kitchen-cabinet turmeric curcumin over time will bring about benefits, but nothing significant or noticeable in the short term.

With science and research, turmeric curcumin can now be better absorbed by the body. While some research shows black pepper as an agent that aids absorption of turmeric curcumin, there are other patented, clinically-trialed and researched ways to achieve an insane absorption levels.

The Just Potent Ultra High Absorption Turmeric Curcumin

All men are created equal, that one phrase we all know. The same is not true of turmeric curcumin. We say this: not all turmeric curcumin are created equal. The Just Potent Ultra-High Absorption Turmeric Curcumin is one-of-a-kind. It is better than pretty much every turmeric curcumin on the market today. It boasts better absorption than the next best thing, and you get better value.

The Just Potent Ultra-High Absorption Turmeric Curcumin is in a high class of its own because of its patented and clinically trialed turmeric curcumin extract called Acumin.

We though it’d be eye-opening to a lot of consumers to compare the Just Potent Ultra-High Absorption Turmeric Curcumin with Bio Schwartz Turmeric Curcumin. While the other brand is good and in a class of its own, the Just Potent brand is simply better in terms what matters: absorption, value, and double-blind, placebo controlled human studies.

Here is a comparison table — it sure speaks way louder than words.

Just Potent Ultra-High Absorption Turmeric Curcumin vs Bio Schwartz Turmeric Curcumin
Just Potent Ultra-High Absorption Turmeric Curcumin vs Bio Schwartz Turmeric Curcumin

We believe the Just Potent is the best turmeric curcumin and we are so confident about this fact that we are willing to have a comparison showdown with any turmeric curcumin brand.

Melatonin: Your Drug-Free, Non-Habit Forming Sleep Aid

Melatonin, contrary to public perception isn’t a drug, but a natural hormone produced in the human brain. This hormone also referred to as N-acetyl-5-methoxy tryptamine in scientific terms, helps regulate our sleep / wake cycle.

Although melatonin can also be found in plants and other animals, this article will focus on the human side of things. In this post, I will be talking about melatonin dosage, safety, side effects, who should use it as a sleep

aid, alternatives to melatonin, and my verdict on its efficacy.

Who Should Use Melatonin?

Melatonin is for anyone, I mean most people who find it difficult to fall and/or stay asleep. If you have difficulty falling sleep or just getting tired to make the final descent into “sleepdom”,  you need melatonin. If you’re traveling intercontinental and want to sync your wake/sleep cycle with that of your final destination, you may need melatonin. If you are like me and millions of others who have read scientific research backing melatonin as preventative medicine for some serious diseases (this topic will be for another post), you should use melatonin. If your brain isn’t producing enough melatonin, you doctor may recommend that you take melatonin. If you’re a pet owner, you will be surprised to learn melatonin is good for dogs, just like it is for humans. Your dog agitated? Barking your ears off on 4th of July? Melatonin will help!

Melatonin Dosage

For sleep, the dosage of melatonin will depend on many factors. Factors

Just Potent Melatonin 10mg
Just Potent Melatonin 10mg

such as: melatonin levels in your brain, past melatonin use, your body’s tolerance, and a host of others. If you have low levels of N-acetyl-5-methoxy tryptamine, you definitely need to supplement with melatonin. If you have used melatonin in the past and didn’t experience the desired effect; the effect of getting tired and just falling into “sleepdom”, then you need to re-evaluate your dosage amount. If you’re special in your own way, regular dosage amount may not be enough.

If you are new to melatonin or you haven’t used it before, it is best to start at 1mg to 3mg dosage. This dosage amount means you need just little assistance falling and staying asleep. If you’re in this category, don’t run off to go order yourself a 1mg pill or say, 3mg pills; order higher milligram pills instead. The reason is this: if you ordered a 1mg pill and it didn’t work for you, then you may be out on few dollars and be stuck with a bad experience with your first use of melatonin as a sleep aid. BUT, if you ordered 3mg or 5mg, you can cut a tablet in half to start with. If that half tablet dosage amount doesn’t work for you, then you can safely increase your dosage.

If you have used melatonin in the past and the experience was bad, you may have made the mistake mentioned above, ordering just 1mg pills. Or, it could be that you ordered a brand that has more fillers and additives than the active ingredient.

Another point I would like to make regarding past experiences – if it didn’t work for you in the past, it may just mean that you didn’t take the right dosage amount. If 1mg melatonin worked for Mr. Kramer, it doesn’t mean the same milligram amount will work for you. We are all different in our body composition and special in our own ways. What has worked for Marie may certainly not work for Mary.

So what dosage amount of melatonin should you take? There is no straight answer to that question. You’d have to test the amount (mg) that works for you. You start off from between 1-3mg and work your way up until 10mg if you have to. It is not uncommon for people to use in excess of 20mg per dose. Here a comment one of our customers left us recently:

My daily dose of Melatonin is 30mg. Just Potent is the largest sold at 10mg and 3 work as well as my prior compounded melatonin.

Here is another customer:

works great!! I take 3 tablets [30mg] before bed and I am asleep within the hour 🙂

Is Melatonin Safe? What Are The Benefits?

If you’re healthy and don’t have any serious illness preventing use, melatonin is pretty safe. This is because it naturally resides in our body. So yes, taking real melatonin, free of undeclared additional ingredients or fillers is pretty safe for most people. Be sure to consult with your doctor before use or if in doubt.

One major benefit for why you want to take melatonin is sleep. If you have difficulty falling sleep, you may sleep better from melatonin supplementation.

Since this aritcle is about sleep, we will limit the benefits to confines of sleep and sleep problems. Be sure to stay tuned for upcoming posts on other melatonin benefits.

The Side Effects of Melatonin

The side effects mostly associated with melatonin use is grogginess. If you have took melatonin the night prior and you wake up groggy instead of refreshed, you may need to lower your dose. While some people will get away with taking 30mg per night, some can’t get away with taking 5mg per night. When you take melatonin for sleep, make sure you have enough hours to sleep. You really don’t want to take melatonin knowing you have just 2-3 hours of time to sleep.

Melatonin Alternatives

There are various alternatives to melatonin, the majority being herbs and teas. Chamomile, passionflower, valerian, lavender and many other herbs have been shown to help some people sleep better. Although the studies on these herbs are scarce, melatonin still remains one of the go-to sleep medicine for majority of people.

The Verdic

Should you or should you not? I say this: what have you got to lose? Give melatonin a try and see whether it helps improve your sleep, AND life. As we all know, lack of sleep is very detrimental to our overall health. If you get enough sleep, you are generally healthier and you think clearer than someone who doesn’t. Sleep is a good thing and if you’re not getting enough sleep because you can’t fall or stay asleep, it is incumbent on you to find a solution to help you manage this problem. Melatonin supplements like the Just Potent Melatonin is a definite good choice and I encourage you to try it.