Vitamin A Complex
Vitamin A refers to a group of fat-soluble retinoids and carotenoids, the main dietary ones being retinol and beta-carotene. Only retinol has biological activity within the body and can be considered “true” vitamin A. Beta-carotene can be converted by the body into vitamin A, but due to genetic differences, some people do this very poorly, so we’ve included retinol in its bioactive form in addition to beta-carotene. Retinol is involved in regulating the growth and specialization of nearly every cell in the human body. In adults, it is critical for vision and immune function, with insufficient intakes leading to worsening eyesight (particularly at night) and a greater risk of infections and autoimmunity.1–3 We have the ability to make retinol from beta-carotene and a couple other carotenoids, which is why these precursors are considered a source of vitamin A. The problem is that the efficiency of the conversion process varies widely between individuals and populations due to genetic variations.4 The bioavailability of beta-carotene is also highly variable, depending on factors such as the food matrix, food preparation method, and one’s digestive and absorptive capacities.5 As such, beta-carotene is not a reliable source of vitamin A and we have provided most of one’s daily vitamin A requirement in the form of retinol. 
B-complex Vitamins
The B-complex vitamins include 8 different vitamins that are critical for methylation and energy production. Without them, we wouldn’t be able to turn the food we eat into cellular energy, our mitochondria couldn’t function, and we wouldn’t be able to turn the expression of certain genes on or off depending on our body’s needs.
- Thiamine (B1) is required to harvest energy from glucose, for the synthesis of energy-carrying molecules within mitochondria, and for nerve conduction.
- Riboflavin (B2) is the central unit for flavoproteins, which are necessary for mitochondrial energy production, antioxidant reactions and glutathione recycling, neurotransmitter regulation, and the metabolism of niacin, vitamin B6, and folate.
- Niacin (B3) is the central unit for NAD+ and NADP, which are required central to energy production, antioxidant reactions, detoxification, folate metabolism, the repair and regeneration of DNA and proteins, and the biosynthesis of fatty acids, cholesterol, and steroid hormones.
- Pantothenic acid (B5) is the central unit of coenzyme A, which plays a vital role in energy production and the metabolism of many nutrients, such as the breakdown of fats, carbohydrates, and proteins, the synthesis of fatty acids, ketones, cholesterol, steroid hormones, and neurotransmitters, genetic expression, and detoxification.
- Pyridoxal (B6) is required for amino acid metabolism, gene expression, and the breakdown of homocysteine.
- Biotin (B7) is the central component of several enzymes involved in energy production, amino acid metabolism, gene expression, and cell growth.
- Folate (B9) is required for methylation throughout our cells and mitochondria, DNA synthesis, cell division, the metabolism of glycine, and the breakdown of homocysteine.
- Cobalamin (B12) is necessary for just two important reactions in the body: (1) the breakdown of homocysteine alongside folate and, by virtue of this reaction, the recycling of folate, and (2) the breakdown of certain amino acids and fatty acids.
While all B-vitamin jobs are important, methylation and the breakdown of homocysteine are the ones that many people struggle with because of inadequate B-vitamin intakes and genetic mutations. Inappropriate methylation plays a role in many diseases, including cancer,6,7 neurodegeneration,8,9 and mood disorders like depression.10,11 Elevated levels of homocysteine is a major risk factor for cardiovascular diseases by directly causing blood vessel damage, reducing the flexibility of blood vessels, and altering processes involved in regulating blood fluidity.12 Additionally, high levels of homocysteine are strongly implicated in vascular dementia and impaired cognitive function for several reasons:13–16
- Neurotoxic
- Increases oxidative stress and inflammation
- Related to brain lesions and shrinkage
- Interferes with proper protein synthesis
Ensuring ample B-vitamin intake and status is a fundamental aspect of optimal health. 
Benfotiamine
Benfotiamine is a special fat-soluble form of thiamin that is capable of easily passing through cell membranes and providing free thiamine directly to the cell, particularly red blood cells and liver cells.17 Bioavailability studies have shown that benfotiamine increases serum thiamine concentrations 5- to 10-fold more than other forms of thiamine.18,19 Benfotiamine works to protect the body in several key ways:
- Activates an enzyme (transketolase) that reduces the creation of advanced glycation endproducts (AGEs) and protects against oxidative stress.25,26
- Increases cell survival and regeneration.27–29
- Reduces inflammation.30,31
- Improves brain health.32
Through these mechanisms, research has shown benfotiamine and thiamine supplementation to have notable health benefits, especially in those with diabetes:
- In healthy smokers, 1050 mg/d of benfotiamine was able to cut the smoking-induced impairment of endothelial function in half.33
- In type 2 diabetes, 1050 mg/d was able to completely prevent the 35% decline in blood vessel function after eating a meal rich in glycation endproducts.34
- In type 2 diabetes, 150 mg/d of thiamine for 1 month was able to significantly reduce fasting glucose concentrations and improve leptin sensitivity.35
- Several studies have shown 200–600 mg/d of benfotiamine to improve diabetic neuropathy.36–39
- In adults with osteoarthritis, just 50 mg/d was able to reduce AGE concentrations, reduce pain, and improve physical function.40
- In Alzheimer’s disease, 300 mg/d for 18 months was able to improve cognitive function.41
Riboflavin 5’ Phosphate
Riboflavin is critical for numerous functions in the body, but its most important role for most people is ensuring the proper function of the methylenetetrahydrofolate reductase (MTHFR) enzyme, which is necessary to recycle folate and detoxify homocysteine. A significant number of people have a mutation in MTHFR (the 677C→T variant) that reduces this enzymes activity, making them slow to convert 5,10-methylene-THF to 5-methyl-THF, the primary circulatory form of folate utilized in homocysteine detoxification.42 The mutation makes it more difficult for MTHFR to bind to a riboflavin-containing molecule (FAD) that is required for it to function.43,44 Supplementing riboflavin and saturating riboflavin stores in the body overcomes this reduced binding ability by having more FAD available to bind to, making the enzyme function normally again. In other words, this mutation only causes a problem when riboflavin intake is inadequate. When you divide up people based on their riboflavin status, only those who are deficient in riboflavin have elevated homocysteine even in the presence of the MTHFR polymorphism.45 Although the dietary reference intake is set at 1–2 mg/d for healthy adults, this amount is not sufficient to saturate riboflavin stores for most people, particularly those with chronic inflammation that reduces riboflavin absorption.46 A meta-analysis of 14 studies found that supplementing with 2–5 mg/d above-and-beyond this reference intake leads to improved riboflavin status.47 Moreover, supplementing with just 2 mg/d has been shown to drop homocysteine by 40% in those with the MTHFR polymorphism.48 It’s also worth noting that riboflavin can lower blood pressure in those with the MTHFR polymorphism,49 which may be secondary to reducing homocysteine. Several interventions have noted significant reductions in blood pressure (5–10 mmHg) with less than 2 mg/d of riboflavin supplementation.50–52
Niacinamide
Niacinamide is a direct precursor to NAD+, which is involved in numerous notable health benefits like protecting against neurodegeneration, enhancing insulin sensitivity, increasing mitochondrial biogenesis, and sirtuin functions involved in “healthy aging”.55–57
Pantesin
Pantesin (pantethine) is a form of pantothenic acid that not only satisfies our requirements but also has unique blood lipid-lowering properties. A 2005 review of 28 small clinical trials with 646 participants with dyslipidemia reported 1- and 4-month reductions in LDL-C of 10% and 20%, triglycerides of 14% and 33%, and increases in HDL-C of 6% and 8%, respectively.58 
Pyridoxal 5’ Phosphate
Pyridoxal 5’ Phosphate (P5P) is the only biologically active form of vitamin B6, playing a vital role in the function of over 100 enzymes that catalyze essential chemical reactions in the human body. Adequate B6 is essential for various aspects of protein metabolism, the synthesis of glutathione from homocysteine via the transsulfuration pathway, and the metabolism of folate. 
Biotin
Biotin (also known as vitamin H) is a key factor in helping our body convert food into energy. Biotin is also critical for hair, skin and nail health. 
Folate
A notable percentage of the population harbors variants in the methylenetetrahydrofolate reductase (MTHFR) enzyme, which is necessary to recycle folate and detoxify homocysteine. These variants reduce the ability of the MTHFR enzyme to turn 5,10-methylenetetrahydrofolate (5,10-methylene THF) into 5-methyl THF, which is the form required to recycle homocysteine. Supplementing metafolin (5-methyl THF), bypasses this issue entirely, providing bioavailable folate for the body to use regardless of polymorphisms. 
Betaine
Trimethylglycine (TMG; also known as betaine) is a metabolite of choline that plays a critical role in methylation reactions throughout the body. One of the principal benefits of TMG supplementation is its ability to reduce homocysteine concentrations,59,60 which reduces exposure to oxidative stress and inflammation.61,62 TMG levels in the body have been linked to better cognitive function, particularly memory and executive function, and improved mood.6367 
Vitamin D
Vitamin D is a unique nutrient because, although dietary sources of vitamin D do exist, our principle supply is through sunlight exposure. Making vitamin D wasn’t much of an issue throughout evolutionary history. A sunbathing adult produces the dietary equivalent of 10,000 to 25,000 IU when exposed to one minimal erythemal dose of UVB radiation, which is just enough to cause a slight pinkness to the skin 24 hours after exposure. But things are a lot different today than they were 100, let alone 1 million years ago. The most obvious difference is that we spend most of our time indoors and away from sunlight. When we do go outside, we are wearing clothes that prevent sunlight from reaching the skin. When we go to the beach, we use sunscreen that blocks more than 99% of UVB radiation. This exposure problem becomes all the more ominous when we consider the role that skin pigmentation, geographical location, and genetics play in determining our ability to synthesize and utilize vitamin D. Adding a little vitamin D into the diet can be a saving grace for those who cannot obtain sufficient sun exposure. While everyone will require different amounts, the Endocrine Society has recommended that people require 2,000 to 10,000 IU per day to achieve vitamin D sufficiency.112 Numerous meta-analyses have also linked low vitamin D levels to an increased risk of dying from any cause,113–117 cardiovascular diseases,113,114,116,118 and cancer.113,114,116,119,120
Vitamin E
Vitamin E is not one single chemical, but instead refers to eight related fat-soluble compounds: four tocopherols and four tocotrienols. Most supplements use alpha-tocopherol as the source of vitamin E, but the tocotrienols have unique biologic functions not shared by the tocopherols.121 Gamma-tocopherol and delta-tocotrienol have emerged as vitamin E molecules with functions in health and disease that are clearly distinct from that of alpha-tocopherol. Studies in humans suggest that tocotrienols possess incredibly potent antioxidant and antiinflammatory effects that lend them benefits towards cardiovascular health, immune function, neuroprotection, and healthy aging. They have shown powerful benefits to preventing:122,123 124,125, 126
- Cardiovascular disease (the #1 killer)
- Brain disease
- Cancer (including breast, colon, liver, lung, stomach, skin, pancreas, and prostate)
Metabolic Minerals
The Metabolic minerals blend provides most of the major minerals needed by the body as highly bioavailable amino acid chelates:
- Calcium is the major structural mineral of our bones and teeth and a critical messenger in cell-signaling pathways. When dietary calcium is inadequate, the body draws upon its reserves in the skeleton to supply what is needed.
- Magnesium is required for over 300 enzymes in the body to function properly, thereby regulating muscle contractions, blood pressure, insulin signaling, and the synthesis of DNA and proteins.
- Manganese plays an important role as both a constituent of enzymes and activator of other enzyme’s activity, including those involved in antioxidant protection, metabolism, and bone development.
- Selenium exerts various biological effects as part of larger amino acid structures, with some of the best known being involved in glutathione and thyroid hormone production.
- Zinc plays an important role in regulating gene expression, ensuring the proper function of proteins, and catalyzing vital chemical reactions within the body.
- Copper is an essential cofactor for numerous redox reactions within energy production, iron metabolism, neurotransmission, and connective tissue development. It also serves as an essential component of the antioxidant enzyme, superoxide dismutase.
- Boron has key benefits for the skeletal system, anti-inflammatory benefits, dental health and hormonal health (particularly testosterone and estrogen).180,182,183
- Molybdenum is a component of several enzymes within the body required for the metabolism of amino acids, DNA and RNA, and drugs.
- Chromium is critical for blood sugar management and correcting insulin resistance.
Fulvic and Humic Acid
Our formula also contains the wonder compounds fulvic and humic acid. Shilajit is a mixture of minerals used traditionally in Ayurveda, with the main bioactives being fulvic and humic acids. It’s believed to help transport other nutrients in the body, facilitate energy production within mitochondria, and supports the body’s detoxification processes.184,185 Clinical trials have shown that fulvic and humic acid supplementation can:
- Improve mitochondrial health and decrease fatigue (increases energy levels).
- Increase total and free testosterone levels in men.186,187
- Improve sperm parameters.187
- Binds and detoxifies heavy metals and other pollutants.
- Supports gut health.
- Improves immune function.
- Reduce oxidative stress.187
- Improves skin health.
- Improves brain health.
- Favorably alter gene expression in skeletal muscle for improved neuromuscular signaling and regeneration (faster recovery from workouts).188
- Enhance absorption of other compounds it is paired with.
Citrus Bioflavonoids
Citrus bioflavonoids are the phytonutrients found in citrus fruits, the most notable being hesperidin and naringenin. They are powerful antioxidant, immune-boosting, and anti-inflammatory compounds that have shown efficacy for preventing decreases in NAD+ that occur from metabolic dysfunction.68 Their antiinflammatory effects have led to intensive investigation for battling cancer and cardiovascular disease.69,70 Of course, part of this benefit comes from preventing mitochondrial dysfunction.71 To give an idea of the energy-boosting properties of citrus bioflavonoids, one study found that supplementation in combination with another citrus compound, synephrine, could increase metabolic rate by 18%.72
Acerola Berry Extract
Acerola berries are a rich source of vitamin C (1–4.5%) and phytochemicals.73,74 In fact, the vitamin C of acerola berries is more bioavailable and better retained in the body than vitamin C supplements.75 Research has implicated acerola in numerous beneficial aspects of our health:
- Protects against DNA damage.76–79
- Reduces fat cell dysfunction, oxidative stress, and low-grade inflammation that develop alongside obesity.78,80
- Promotes greater antioxidant potential within detoxification organs like the liver.81
- Increases brain mitochondrial function and energy production.82
Camu Camu
Camu camu is a berry native to the Amazon rainforest. It’s renowned for its high levels of vitamin C (2.4–3%) and phytochemicals that have been consistently associated with health benefits.83–86 Compared to other exotic fruits, camu camu has some of the highest phytochemical concentrations and antioxidant abilities.87,88 In animals, camu camu has been shown to reduce inflammation,89 reduce fat gain and mitigate metabolic dysfunction,90 protect the liver from injury,91 In humans, drinking 70 mL/d (1/3rd cup) of camu camu juice for just one week reduced markers of oxidative stress and inflammation.92 Camu camu has also been shown to blunt the glycemic response to eating,93 and improve blood vessel function.94
Amla
Amla is an Ayurvedic herb used traditionally for enhancing vitality and promoting longevity. It’s a potent supplier of vitamin C and bioactive phytochemicals that are able to promote mitochondrial biogenesis, up-regulate antioxidant systems, and facilitate energy production.95 These effects also lend it great therapeutic potential as a neuroprotective,96 anti-cancer,97 and general health agent.98 In particular, amla has incredible benefits towards blood glucose and blood lipids that have been documented in both healthy adults and adults with metabolic dysfunction (type 2 diabetes, metabolic syndrome, and dyslipidemia). The effects are comparable to that from diabetes drugs and statins. In a study of non-diabetic and type 2 diabetic adults, 1–3 g/d of amla for 3 weeks reduced fasting blood glucose by 15–30% in non-diabetic adults and by 34–37% in those with type 2 diabetes, being as effective as the drug glibenclamide.99 It also lowered LDL-C and triglycerides, while HDL-C increased. In healthy adults, taking 500 mg/d of amla for 4 weeks improved vascular fluidity, reduced an index for vascular age, and reduced markers of oxidative stress.100 A double-blind, randomized controlled trial using 1000 mg/d of amla for 12 weeks in dyslipidemic patients found that it reduced the atherogenic index by 39%, triglycerides by 15%, and LDL-C by 20%.101 A randomized controlled trial comparing 500–1000 mg/d of amla with a statin in people with type 2 diabetes found that all were equivalently effective at improving endothelial function, increasing nitric oxide, reducing oxidative stress, and reducing inflammation.102 Amla was nearly as effective at improving blood lipids too. In a study of individuals with GERD, 2000 mg/d of amla for 4 weeks significantly reduced the frequency and severity of heartburn.105 In a double-blind, randomized controlled trial comparing 500 and 1000 mg/d of amla for 12 weeks in individuals with metabolic syndrome, both doses similarly reduced oxidative stress (20–30%), increased glutathione concentrations (24–50%), increased nitric oxide (40–50%), and reduced inflammation (40–54%).103 It also positively affected blood lipids. A clinical study of adults with dyslipidemia found that 500 mg/d of amla for 6 weeks was as effective as a statin at correcting the blood lipid abnormalities.104
Rutin
Rutin is one of the most well-researched phytochemicals in existence, documented to provide potent protection against oxidative stress and protect cells throughout the body from insult and injury.106 Research has shown that rutin is protective against numerous diseases and conditions, including:107–109
- Neuroinflammation
- Nerve damage
- Alzheimer’s disease
- Depression
- Stroke
- Arthritis
- Diabetes
- Hyperlipidemia
- Hypothyroidism
- High blood pressure
- Ulcers
- Asthma
- Osteoporosis
- Cataracts
- Cancer
- Fatigue
- Organ damage
In individuals with type 2 diabetes, 180 mg/d of rutin plus 480 mg/d of vitamin C for 8 weeks reduced fasting blood glucose by 14% and improved quality of life.110 An earlier study in diabetics using 500 mg/d for 8 weeks also found reductions in fasting glucose.111
Chlorella Thin Cell Wall Algae
Chlorella is a microalgae providing what’s called the Chlorella Growth Factor (CGF) — an extract composed of amino acids, peptides, proteins, vitamins, sugars, and nucleic acids.128 Studies have shown that chlorella has potent anti-inflammatory properties through activating the master anti-inflammatory regulator nuclear factor kappa B (NFκB).129 It also reduces levels of oxidative stress and increases markers of antioxidant activity.130 A meta-analysis of 19 randomized control trials with 797 participants revealed that Chlorella significantly decreases fasting blood glucose, blood pressure, and blood lipids.131 Additionally, it enhances immune function through stimulating the innate and adaptive immune soldiers.132 Other research has shown that it helps detoxify the body through enhancing the excretion of toxicants, including heavy metals.133,134 It’s an all-around amazing superfood for cardiovascular health, detoxification and metabolic health.
Moringa Leaf
Moringa leaf is an important herb in Ayurvedic medicine, native to the Himalayan mountains and India, used to treat infections, high blood pressure, and diabetes. Research has demonstrated it has several beneficial health effects:135
- Reducing blood pressure and blood lipids
- Reducing inflammation and oxidative stress
- Reducing insulin resistance and blood glucose
- Reducing DNA damage and causing cancer cell death
- Protecting the liver
Broccoli & Cabbage
Broccoli and cabbage are two powerful cruciferous vegetables that contain notable amounts of sulforaphane, a sulfur-containing compound that upregulates phase II of the liver’s detoxification pathways.139,140 This helps the body neutralize toxicants and prepare them for excretion.
Dandelion Root Extract
Dandelion is one of the best-known detoxification herbs. Despite being a common weed, it’s been used for centuries in traditional medicine throughout the world for treating diabetes and digestive disorders.143 Dandelion has:
- Protected cells from damage and oxidation.144
- Reduced inflammation.144–147
- Killed cancer cells.148–150
Ultimately, dandelion root is protective against oxidative stress, fights infections, and has diuretic effects to help expel neutralized toxicants.151–153
Spirulina
Spirulina are a group of cyanobacteria (not true algae as many believe) traditionally eaten by native African populations and the Aztecs of Central America.154 It is, by far, one of the most potent health supplements in existence thanks to a little molecule it contains called C-Phycocyanin. This bioactive constituent of spirulina has powerful anti-inflammatory, antioxidant, antitumor, and immunostimulating properties thanks to its ability to inhibit NADPH oxidase activity,155,156 which serves as an important source of oxidative stress in many disease states.157,158 For example, it’s NADPH oxidase that drives the glucotoxicity and pancreatic damage seen in type 2 diabetes.159 Spirulina also protects against mitochondrial dysfunction and degeneration.160 The incredible health benefits of spirulina are evidenced in Gilbert’s Syndrome, a genetic condition where individuals have elevated levels of bilirubin,161 which is structurally similar to C-Phycocyanin and also inhibits NADPH oxidase.162 People with Gilbert’s Syndrome have
- A 50% lower risk of death from any cause compared to the general population.16
- Less oxidative stress.164
- Improved blood vessel function.164
- Lower rates of cardiovascular disease and mortality.165,166
- Longer telomeres.167
Turmeric Root
Turmeric is an Ayurvedic spice most well-known for its curcumin bioactive constituents, but is also rich in numerous other bioactive compounds that may exert health benefits. Due to the lower bioavailability of curcumin from turmeric, most of it passes through the digestive tract unabsorbed. Numerous lines of evidence suggest that turmeric and curcumin are able to exert potent antioxidative and anti-inflammatory effects in the digestive tract, particularly within the colon thanks to beneficial metabolism of turmeric by the microbiome. This can help alleviate inflammatory bowel diseases and irritable bowel syndromes,189,190 maintain intestinal barrier integrity,191 and increase microbiome diversity.192,193 Of the curcumin that is absorbed, There is also evidence that curcumin can help slow cognitive decline with aging, promote cardiovascular health, reduce the risk of developing diabetes, and alleviate other inflammation-related conditions.194 One of the key mechanisms by which it exerts these effects is through protecting and stabilizing mitochondrial membranes, and helping the body build more mitochondria from scratch (mitochondrial biogenesis).195
Ginger Root
Ginger is a culinary and medicinal herb in many cultures, with modern research confirming it has potent health benefits. While most people are familiar with its benefits for treating nausea, the effects extend far beyond that. Ginger supplementation has been shown to help battle:206,207
- Oxidative stress
- Inflammation
- Cancer
- Allergies
- Cognitive decline
- Diabetes
- Inflammatory bowel diseases
- Heart disease
- Dyslipidemia
Acai
Acai berries are a Brazilian superfruit native to the Amazon rainforest. They have an incredibly high amount of antioxidants, edging out other antioxidant-rich fruits like blueberries and cranberries.213,214 It’s also been shown to bolster mitochondrial function and energy production.215 Research has strongly suggested that acai berries hold promise for battling chronic diseases through reducing inflammation and oxidative stress:
- Battle cardiovascular disease through reducing blood lipid oxidation.216–218
- Fight cognitive decline with aging.219–222
- Protect against cancer and reduce its ability to spread and proliferate.223
- Reduce biomarkers of muscle damage following strenuous exercise, increase serum antioxidant status, and lower blood lipids.224
- Protects against liver damage and inflammation.225
- Prevent diabetes by improving insulin sensitivity and glycemic control.226–228
Bilberry Extract
Bilberries are a dark purple berry originating in Europe and closely related to blueberries. They possess a diverse array of anthocyanin phytochemicals similar to blueberries,229,230 which have potent antioxidant and anti-inflammatory effects.231 Regular intake could help fight cardiovascular disease, diabetes, and worsening vision.232,233
- Over just 3 weeks, supplementing with 300 mg/d of bilberry anthocyanins reduced inflammatory biomarkers by 38–60%, including suppressing the activation of the master inflammatory regulator, NF-kappaB.234 Similar observations have been made with bilberry juice,235 as well as fresh bilberries.236
- After just one dose of bilberry extract (470 mg), the glucose and insulin response to a glucose tolerance test was reduced by 18% each.237 Regular consumption of bilberries over 2 months improves fasting glucose and insulin secretion.238
- Over 2 months, consuming a mixture of berries, including bilberries, improved platelet function, blood pressure, and blood lipids.239 Supplementation with 320 mg bilberry anthocyanins reduced LDL by 14% and increased HDL by 11%.240
- In those with glaucoma, daily intake of 120 mg of bilberry anthocyanins for 2 years improved visual function by 30% compared to placebo, whose vision worsened.241
- In those with dry eyes, supplementing with 160 mg/d of bilberry extract for just one month improved dry eye symptoms by 55%.242
- In office workers suffering from eye strain, 160–480 mg/d of bilberry extract reduced eye fatigue caused by working with video display terminals.243–245
Maqui Berry
Maqui berries are an exotic, dark-purple fruit native to South America. They are a rich source of anthocyanins that possess strong antioxidant abilities,247,248 and ultimately provide up to three times more antioxidants than blackberries, blueberries, strawberries, or raspberries.249,250
- Studies have shown that maqui berries could be a powerful ally against inflammatory diseases.251
- In particular, they have been shown to reduce inflammation of blood vessels,252 which could help prevent cardiovascular diseases.
- In smokers, 2 grams per day reduced markers of lung inflammation.253
- In a three-month clinical study in people with prediabetes, 180 mg of maqui berry extract once daily reduced average blood sugar levels by 5%, which was enough to bring their blood glucose levels back into normal range.254 It also reduced their LDL-c and increased their HDL-c.
- A small 30-day study in 13 people with dry eyes found that 30–60 mg of a concentrated maqui berry extract each day increased tear production by roughly 50%.255 Follow-up research demonstrated similar effects after just a month, along with reduced eye fatigue.256
Blueberry
Blueberries are a rich source of anthocyanins and pterostilbene (phytochemicals), and have been shown to increase the activity of nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF),270,271 neuropeptides that help neurons grow, branch toward each other, and thus communicate better.272 Studies have shown profound benefits of blueberry consumption:
- In older adults, blueberry juice improved learning and memory while reducing depression after 12 weeks of regular consumption.274
- Consuming 390 mg of blueberry anthocyanins for 12 weeks improved brain perfusion and activation in brain areas associated with cognitive function in healthy older adults.275
- Increases in brain activity have also been seen in those with mild cognitive impairment after regular supplementation with the equivalent of 1 cup of whole blueberries daily.276
- Consuming 100 mg of blueberry extract for 3 months improves memory.277
- Supplementing with 160 mg of anthocyanins improved memory and executive cognitive function after 16 weeks.278
- In young and healthy adults, just 300 grams of mixed berries (¼ blueberries and half the phytochemical content coming from the blueberries) improved cognitive function for 6 hours after consumption.279
- A systematic review of human clinical trials found that six of seven studies reported improvements in cognition, including learning and memory, after anthocyanin-rich food consumption (like blueberries and bilberries).280
Blueberries and their constituent phytochemicals are also protective against the development of cancer, obesity, cardiovascular diseases, diabetes, bone loss, poor immune function, fatty liver, vision loss, and chronic inflammation.281
Cranberry
Cranberries are best-known for their use in treating urinary tract infections. And they work. A meta-analysis of 10 studies found that cranberry juice reduces the likelihood of developing urinary tract infections,282 especially in women with recurrent episodes.283 These benefits are owed to the fact that cranberries are rich in A-type proanthocyanidins (PACs), in contrast to the B-type PACs present in most other fruits. Studies in humans and animals have shown cranberries to lower inflammation, increase nitric oxide synthesis, reduce blood pressure, manage blood lipids, improve endothelial function, and lower oxidative stress.284–286
- Drinking cranberry juice suppresses the growth of H. pylori infections in both adults and children after as little as 3 weeks.287,288
- Regular intake of cranberry juice (400–500 mL/d) increases HDL and decreases LDL,289,290 reduces LDL oxidation and the beginnings of atherosclerosis,291,292 lowers oxidative stress,293 and improves blood vessel function.294
- Cranberry phytochemicals prevent mitochondrial function, oxidative stress, and inflammation.295,296
Pomegranate
Pomegranate is a rich source of ellagitannins, potent antioxidants that can be further broken down into other antioxidant compounds like ellagic acid and urolithins.257,258 These substances have been heavily investigated for their cardiovascular, anti-cancer, and mitochondrial benefits. Regular intake of pomegranate juice has been shown to reduce blood lipid oxidation and the accumulation of plaque in arteries over the course of 1–3 years,259 particularly in those who have higher levels of oxidative stress.260,261 Pomegranate effectively uses its potent antioxidant abilities to prevent the development of atherosclerosis.262,263 Additionally, pomegranate has been shown to help prevent and treat several types of cancer, including prostate, breast, lung, colon, and skin cancers.264,265 A phase II clinical trial in men with prostate cancer showed that regularly consuming pomegranate juice caused a 12% decrease in cell proliferation, a 17% increase in apoptosis, a 23% increase in serum nitric oxide, a reduction in oxidative stress, and a reduction in blood lipid oxidation.266 By far the most important benefit of pomegranates is their ability to stimulate mitochondrial function and mitophagy.267 Mitophagy (mitochondria + autophagy) is a quality control pathway that preserves mitochondrial health by targeting damaged mitochondria for autophagic degradation, making anything that facilitates mitophagy absolutely vital for optimal health and disease prevention. Consuming pomegranate leads to the creation of urolithin A by our gut microbes, which is then absorbed into circulation where it induces mitophagy throughout the body and potentially extends lifespan in animal research.268 In particular, urolithin A is the single most potent activator of mitophagy (mitochondrial repair) in existence. And this compound is exclusively made from primarily ellagic acid in the diet, and pomegranate is one of the richest sources of ellagic acid. In fact, giving healthy adult humans urolithin A daily for one month improved markers of mitochondrial function!269
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