Kimia's Most Potent Products Yet: NAD+ Boost & Sirtuins Boost Capsules
We’re thrilled to announce the launch of our NAD+ Boost and Sirtuins Boost capsules—our most advanced formulas to date. When taken together, these groundbreaking supplements create a powerful synergy, naturally increasing your body’s levels of NAD+ and Sirtuins, essential coenzymes that help combat aging at a cellular level.
Why You Need NAD+ and Sirtuins
Your body naturally produces these coenzymes from birth, but as you age, production slows—and eventually stops. This decline accelerates the aging process, leading to decreased energy, cognitive decline, and other age-related issues.Here’s the good news: You can flip the switch back on.
With Kimia’s innovative blend, you can reignite your body’s natural production of NAD+ and Sirtuins, reversing years of cellular damage and supporting your health at its core. And the best part? Our formula is 100% natural—nothing artificial, just pure, science-backed support for your body.
The Benefits of Boosting NAD+ and Sirtuins
Enhanced energy and stamina
Improved cognitive function and mental clarity
Increased resilience to cellular stress
Slower signs of aging
Better sleep and mood regulation
Optimized metabolism and weight management
It’s Never Too Late to Invest in Your Health
You’ve planned for retirement—now it’s time to plan for the healthiest version of yourself. Taking control of your longevity doesn’t require drastic lifestyle changes, but the more you invest in your health today, the better your tomorrow will be.
Start your journey to lasting vitality now. It’s simple, effective, and backed by science.
Throughout history and in folklore, numerous people have sought the Fountain of Youth. This isn’t surprising as some bodily functions deteriorate as we age. On the flipside, we have acquired knowledge and skills—having built our lives—and we want to enjoy old age, not suffer from aches and pains, or look permanently tired. As a result, people at times go to extreme lengths to stay or look young, ranging from surgery to blood transfusions. Some of these interventions might help, others are experimental and come with extreme risks. Some even lack scientific backup that they actually work!Thankfully, a lot of scientific research has been done on aging and how to prevent or even reverse some of the biological mechanisms involved in the aging process.And this is an important thing to understand before we even begin to look at how to reverse aging—it’s not one biological process that causes aging, but a plethora of different ones.All the different processes in our body are interlinked, so if you support one, you support the rest. However, to achieve potent results, you need to support more than one process. Think of it like an ecosystem—all the different parts need to function optimally to create a well-working system.Even what we consider as “one” process in the body usually happens through different pathways. For example, for metabolism to take place a number of different biological processes occur in the body. And if you want to speed up or slow down the metabolic rate, you can sometimes do so by speeding up or slowing down one single process, or you can look at affecting several processes.This is what we refer to as the multi-pathway approach to improving health and vitality. Others might use terms like a “holistic” approach, but we want to really zero in on the different biological processes that directly affect one thing or another, so we think this is a more apt description.Below we dive into what makes us age and the things we can do to slow down or even reverse the process in some instances, showing why the multi-pathway approach is so important. We’ve referenced over 60 different medical papers in this review, so if you want to dive into the science, there’s plenty to read…but if you just want the conclusions we found, have a look at the infographics below.
What Happens to Our Body As We Age?
To understand what to do to slow the aging process, we first need to understand what happens in our bodies as we age. Of course, there are a myriad of things going on, but below are some of the main contributing factors to the negative aspects of aging.
Cell Damage
As we get older, our cells accumulate damage from things like stress, toxins, and genetic changes. This damage can make our cells work less well, which affects our overall health. (1)
Decline in Collagen
Production Collagen is like the glue that holds our body together, giving our skin its firmness, our bones their strength, and our joints their flexibility. As we age, we make less collagen, which can lead to saggy skin, stiff joints, and weaker bones. (2)
Decreased Hormone Production of Certain (Not All) Hormones
Hormones are like messengers in our body, controlling things like growth, metabolism, and reproduction. But as we get older, we make fewer hormones, which can cause issues like weaker muscles, slower metabolism, and changes in our ability to have children. (3) (4)
Neurotransmitter Imbalance
Neurotransmitters are chemicals in our brain that help nerve cells communicate. As we age, the levels of these chemicals can change, affecting things like memory, mood, and behavior. (5)
Sirtuin Dysfunction
Sirtuins are proteins that help our cells do important tasks like repair DNA and control inflammation. When sirtuins don’t work properly, it can contribute to problems like diabetes, Alzheimer’s, and cancer. (6) (7)
Mitochondrial Dysfunction
Mitochondria are like tiny power plants in our cells, making energy for everything we do. But as we age, these power plants can get damaged, leading to less energy and more stress in our cells. (8)
Telomere Shortening
Telomeres are like protective caps on the ends of our chromosomes, which hold our DNA. Each time our cells divide, these caps get shorter, eventually leading to aging and changes in how our tissues work. (9) (10)
Inflammation
Inflammation is our body’s way of fighting off infections and injuries, but as we get older, we can have more inflammation even when there’s no threat (usually a low grade chronic inflammation). This can lead to problems like heart disease, arthritis, and memory loss. (11)
Epigenetic Changes
Our genes can be turned on or off by chemical changes in our DNA, called epigenetic changes. As we age, these changes can affect how our cells function and contribute to health problems. (12) Protein Misfolding and Aggregation Sometimes proteins in our body don’t fold properly and can clump together, especially as we get older. This can cause problems like Alzheimer’s and Parkinson’s disease. (13)
Stem Cell
Exhaustion Stem cells are like repair crews in our body, helping to fix damaged tissues. But as we age, we have fewer of these repair crews, which can make it harder for our body to heal itself. (14)
Glycation
Sugars in our blood can stick to proteins in our body and form harmful compounds called advanced glycation end products (AGEs). As we age, these AGEs can build up and contribute to problems like tissue damage and inflammation. (15) As you can see, there are a lot of processes that affect aging. Thankfully, science has started to figure out both what accelerates these processes and what slows them down. We will look at both below.
What Happens to Our Body As We Age?
Things That Can Speed up the Aging Process
While aging is a natural process that occurs over time, certain lifestyle factors and environmental influences can accelerate the aging process, leading to premature aging and increased risk of age-related diseases. Understanding these factors is crucial for promoting healthy aging and longevity.Below are the things that contribute to speeding up the aging process:
1. Lack of Sleep or Irregular Sleep Patterns:
Poor sleep quality or insufficient sleep disrupts the body’s natural circadian rhythm and impairs various physiological processes involved in repair, regeneration, and immune function. Chronic sleep deprivation has been associated with accelerated aging, cognitive decline, inflammation, and increased risk of chronic diseases. (16)
2. Unhealthy Diet:
A diet high in processed foods, refined sugars, unhealthy fats, and low in essential nutrients accelerates aging by promoting inflammation, oxidative stress, and metabolic dysfunction. Poor dietary choices contribute to the development of obesity, diabetes, cardiovascular disease, and other age-related conditions. Consuming too much food lowers the oxygen levels in our cells, a decline that reduces the amount of NAD+* in the human body, in turn possibly spending up the aging process. An excessive rise in blood sugar levels or reduction in insulin levels also affects the NADH-NAD+ ratio and lowers the NAD+ levels while increasing the risk for diabetes. (17)
3. Sedentary Lifestyle:
Lack of physical activity and prolonged periods of sedentary behavior accelerate aging by impairing cardiovascular health, muscle mass, bone density, and metabolic function. Regular exercise helps maintain physical fitness, mobility, and overall vitality, reducing the risk of age-related decline. (18)
4. Chronic Inflammation:
Persistent low-grade inflammation, often triggered by factors such as poor diet, obesity, a sedentary lifestyle, smoking, and chronic stress, accelerates aging by promoting tissue damage, DNA damage, and cellular senescence. Chronic inflammation contributes to the development of age-related diseases, including cardiovascular disease, arthritis, and neurodegenerative disorders. (19)
5. Chronic Stress:
Prolonged exposure to psychological or physiological stress accelerates aging by dysregulating stress hormone levels, impairing immune function, and promoting oxidative stress and inflammation. Chronic stress has been linked to accelerated telomere shortening, cellular aging, and increased risk of age-related diseases. (20)
6. Excessive Sun Exposure:
You need sunlight exposure to stay healthy, but too much can be damaging. Ultraviolet (UV) radiation from the sun accelerates skin aging by promoting the formation of free radicals, DNA damage, and collagen degradation. Chronic sun exposure leads to the development of wrinkles, age spots, and an increased risk of skin cancer. (21)
7. Environmental Toxins:
Exposure to environmental pollutants, heavy metals, pesticides, and other toxins accelerates aging by promoting oxidative stress, inflammation, and cellular damage. Environmental toxins contribute to the development of age-related diseases and impair overall health and longevity. (22)
8. Smoking and Excessive Alcohol Consumption:
Tobacco smoking and excessive alcohol consumption accelerate aging by promoting oxidative stress, DNA damage, inflammation, and cellular dysfunction. Smoking and heavy alcohol use increase the risk of premature aging, cardiovascular disease, cancer, and other age-related conditions. Oxidation of alcohol by antidiuretic hormone also reduces the oxidized NAD+. (23) (24)In summary, several lifestyle factors and environmental influences can accelerate the aging process and increase the risk of age-related diseases. That said, even if you have led an unhealthy lifestyle for some time, by changing your habits now, you can prevent further damage and potentially even reverse some of the damage done. *NAD+ stands for nicotinamide adenine dinucleotide, and is something needed for various cellular processes.
Combating Aging—Scientifically Proven Methods
Above we looked at various things that cause the body to age which, in turn, can lead to impairment of bodily and cognitive functions as well as increased risk for various diseases. So what can we do to prevent this from happening? Unfortunately, there’s no magic bullet. You will age. Your body will change. But there are ways of slowing down the process. In fact, some research suggest that some things can make you younger than what is considered your biological age. Below you will find what research has discovered so far.
Cellular Damage:
Antioxidants: Studies consistently support the potential of various antioxidants (naturally found in fruits, veg, etc.), like Vitamin C, Vitamin E, and polyphenols, in combating free radical damage linked to aging. However, definitive conclusions about their impact on lifespan are yet to be drawn. (25)
Increasing NAD+: Research suggests that strategies to increase NAD+ levels, like supplementing with the NAD+ precursors nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), as well as improving the pathways to turn the precursors into NAD+, and minimizing the pathways that would use up NAD+ (which when combined is a multi-pathway approach) might activate sirtuins. Sirtuins have been shown to promote DNA repair and cellular stress resistance, potentially mitigating cellular damage. However, long-term human trials are needed to confirm their efficacy and safety. (26)
Collagen Decline:
Vitamin C: Plays a crucial role in collagen synthesis. While topical application may improve skin appearance, evidence for oral supplementation impacting overall collagen levels is inconclusive. (27)
Hydrolyzed collagen supplements: Some studies suggest modest improvements in skin elasticity with supplementation. However, more research is required to draw definitive conclusions. (28)
Retinoids (vitamin A): Prescription and over-the-counter retinoid products have been shown to stimulate collagen production and improve skin appearance. (29) (30)
NAD+: NAD+ acts as a cofactor for enzymes involved in collagen synthesis, potentially supporting tissue integrity and skin health. (31)
Hormone Decline:
Hormone Replacement Therapy (HRT): This requires strict medical supervision due to potential risks, but it
can help manage symptoms and improve quality of life for some individuals. (32)
Lifestyle changes: Maintaining a healthy diet, engaging in regular exercise, and managing stress can positively influence hormone levels and overall health. (33)
NAD+: NAD+ may regulate the activity of enzymes responsible for hormone synthesis and metabolism, potentially mitigating age-related hormonal changes. (34)
Neurotransmitter Imbalance:
Balanced diet rich in Omega-3 fatty acids: Studies suggest these fatty acids found in fish, nuts, and seeds support brain function. (35)
Exercise: Promotes neurotransmitter balance and mood regulation. (36)
Mindfulness and stress reduction: Practices like yoga and meditation can help manage stress, which can influence neurotransmitter function. (37)
NAD+: Is essential for maintaining neurotransmitter balance and cognitive function. (38)
Medications: Antidepressants and anti-anxiety medications, as well as specific herbs, such as St. John’s Wort (Hypericum perforatum), can be helpful in specific cases if used under medical supervision. Please note that even herbal extracts that might alter serotonin levels, such as St. John’s Wort, can have severe side effects and often can’t be taken with other medications especially NOT antidepressants (it can even be fatal) and you should always seek medical care before trying either herbs or medications for depression. (40, 41, 42)
Sirtuin Dysfunction:
NAD+ boosting strategies: As mentioned above, research on NR and NMN supplementation is ongoing to explore their potential role in activating sirtuins. Sirtuins play a role in various cellular processes, including metabolism, DNA repair, and inflammation. (43)
Calorie restriction: Studies in animals show calorie restriction activates sirtuins. However, long-term effects and feasibility in humans are unclear. (44)
Resveratrol: This polyphenol shows promise in sirtuin activation in studies, but human evidence needs further research. Resveratrol is found in blackberries, grapes, dark chocolate, mulberries, peanuts, pistachios, grape juice, and red wine, among other things. (45) (46) (47)
Exercise: SIRT1 and SIRT3 appear to be activated by exercise. (48)
Sirtuin activating compounds (STACs): Researchers are investigating compounds and molecules beyond resveratrol that might directly enhance sirtuin activity. (49) > reference
Mitochondrial Dysfunction:
Exercise: Regular physical activity promotes mitochondrial health and function. (48)
Coenzyme Q10 (CoQ10): This antioxidant plays a role in mitochondrial energy production. Studies on its impact on aging are ongoing. (50)
Alpha-lipoic acid: Another antioxidant with potential benefits for mitochondrial health, but further research is needed. (51)
NAD+: Supports mitochondrial function by acting as a cofactor for energy production enzymes, potentially promoting mitochondrial health and energy production. (52)
Sirtuins: Research suggests that sirtuins might regulate cellular metabolism, influencing mitochondrial function. However, further investigation is needed to clarify this link. (53)
Telomere Shortening:
Telomerase activators: Research is ongoing, but these are not yet recommended for general use due to safety concerns. (54)
Healthy lifestyle: Factors like stress management and a nutrient-rich diet might have a small protective effect, but research is ongoing. (55)
NAD+: Might play a role in telomere maintenance and genomic stability, potentially slowing down cellular aging. (56)
Inflammation:
Anti-inflammatory diet: Emphasize fruits, vegetables, whole grains, omega-3 fatty acids, and limit processed foods. (57) You can read more here and here if you are looking for a diet plan.
Regular exercise: Reduces chronic inflammation. (58)
Stress management: Techniques like mindfulness and meditation can dampen the inflammatory response. (59)
NAD+: Adequate NAD+ levels may help modulate inflammation, potentially mitigating the effects of chronic inflammation on health and longevity. (60)
Curcumin: Curcumin, the active compound in turmeric, has been extensively studied for its anti-inflammatory effects and its ability to modulate inflammatory pathways. (61)
Probiotics: Probiotic supplements containing beneficial bacteria can help promote a healthy balance of gut microbiota, which in turn may reduce systemic inflammation (there also appears to be a link to better brain health, including mood). (62)
Epigenetic Changes:
Research is ongoing to investigate the potential of different interventions to modulate epigenetic changes, but there are currently no definitive recommendations for the general population. (63) (64)
Protein Misfolding and Aggregation:
Sirtuins may play a role in protein quality control and preventing protein misfolding. However, this area requires further research, and there are currently no definitive recommendations. (65) (66) (67) Interestingly, almost all of the above is related to the sirtuins and the coenzyme NAD+ which is needed for sirtuins to “work.” In addition, a lot depends on getting rid of or preventing inflammation. A poor lifestyle and aging can both cause inflammation, which in turn causes some of the age related symptoms, including a decrease in NAD+. Your body is an ecosystem, which is why the multi-pathway approach is so crucial, both when it comes to lifestyle and supplements.
The Different Pillars for Slowing the Aging Process
It can be overwhelming looking at all the science behind aging and what’s scientifically been proven to show promines when it comes to slowing or reversing the aging process. However, the steps you can take are actually pretty simple! Below is a summary of what you can do that might reverse or slow the aging process:
Lifestyle Choices
Eat well (an anti-inflammatory diet)
Sleep well (go to bed at the same time every night and get enough sleep)
Spend time in nature (improves the immune system and reduces stress)
Exercise (including some cardio)
Meditate d do breathing exercises (reduces stress)
Supplements
A multivitamin—take it a couple of time per week, or as prescribed by a healthcare professional (it helps checking if you suffer any deficiencies, and also note that eating too much vitamins is not healthy)
Alpha-lipoic acid
Co-enzyme Q10
Omega-3
Resveratol and resveratrol containing compounds
NAD+ precursors and supplements that support the making of and levels of NAD+ in the body
Sirtuin precursor and supplements that support the making of and levels of NAD+ in the body
Antioxidants (also found in fruits, veg, herbs, tea, coffee, etc.)
Anti-inflammatory herbs and spices, incl.: curcumin (as a supplement that increases its bioavailability), ginger, cloves, rosemary, and cayenne pepper
Probiotics
Seeing it like this hopefully helps make it easier to grasp, but what also, hopefully, becomes clear is that beyond a holistic approach to your lifestyle, you also need a holistic, or multi-pathway approach where supplements are concerned. Put this way: you need to support several bodily functions at the same time whether you want to fight inflammation, or increase NAD+ and sirtuin levels.
Seeing it like this hopefully helps make it easier to grasp, but what also, hopefully, becomes clear is that beyond a holistic approach to your lifestyle, you also need a holistic, or multi-pathway approach where supplements are concerned.
“Put this way: you need to support several bodily functions at the same time whether you want to fight inflammation, or increase NAD+ and sirtuin levels”.
The Multi-pathway Approach—What Good Supplements Do
The issue with many supplements, as explained, is that they provide one thing or another, but not the entire chain of things the body needs to, for example increase the amount of NAD+ available in the body. For instance, you can take a vitamin A supplement, but if your body cannot convert vitamin A into what it needs (synthesize it), or is using up all the vitamin A because something’s out of balance, then the supplement doesn’t work as intended. Likewise, if you lead an unhealthy lifestyle, your body is constantly struggling to perform its functions. Supplements can help it perform those functions better, but they can’t entirely fix the problem. However, even when leading the best of lifestyles, as we age, our body naturally deteriorates. Certain things start to malfunction due to wear and tear. To help boost your cells and bodily functions, you have to look at correcting all the imbalances, not just one. That way, your body starts repairing itself again. If you look at a great NAD+ supplement, it shouldn’t just contain nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), as well as tryptophan, but also support the various pathways for converting them into NAD+ and keeping those NAD+ levels stable. Here’s a breakdown for what you should expect from a good NAD+ supplement:
Boost NAD+ precursors
Promote NAD+ synthesis (i.e. for the body to create NAD+ from the precursors—there are many ways of doing this, including increasing NAMPT, activate SIRT1, and increase the de Novo pathway)
Reduce NAD+ consumption by lowering excessive PARP activation (PARP repairs damaged DNA and plays a crucial role in health, but with age it can become over activated, using up too much NAD+)
Prevent oxidative stress (i.e. the supplement should contain antioxidants as oxidative stress depletes NAD+ due to PARP activation)
Decrease chronic inflammation (which activates CD38, which in turn depletes NAD+)
Various botanical ingredients have been proven, at least tentatively, to tackle all of the above. Interestingly, working with the above pathways also helps to boost sirtuin levels. So with sirtuin supplements it’s therefore necessary that they don’t just boost NAD+ (which is needed for them to function), but also deal with the above. If you’re curious about what sirtuins actually do, here’s a breakdown for you (and it’s pretty incredible when you see everything they’re involved with!):
Sirtuins 1,3, and 7 work together for DNA repair and regulation, stem cell activity, fights inflammation, etc.
Sirtuins 1,3, and 7 oversee DNA repair and regulation.
Sirtuins 1, 3,4 and 5 work together to control cell respiration, i.e., energy production, mitochondria formation and activity.
Sirtuins 2 and 5 regulate immune response.
Sirtuins 1 and 6 coordinate endocrine hormone functions and insulin, IGF-1 activities.
Sirtuins 2, 3, 6, and 7 control aspects of the rate of the aging process.
Sirtuins 1, 4, 5, 6, and 7 regulate metabolism of fats, cholesterol, glucose, and protein synthesis.
Sirtuins 3, 4, and 5 are important for certain vital organs including the heart, brain, liver, and kidneys.
Sirtuins 2, 5 and 6 regulate stem cell activity.
Sirtuins 1, 2 and 5 regulate autophagy and apoptosis, processes involved in removing damaged cells and recycling older or damaged cell parts, respectively.
Sirtuins 2, 3, and 6 helps with adapting to cell and organism stress.
Sirtuins 2 and 6 regulate oxidative stress response and antioxidant activity.
Just remember: it’s not just about boosting NAD+ and sirtuins, but also about fighting inflammation and leading a healthy lifestyle. Those are probably the three most important pillars when it comes to slowing down the aging process.
The Conclusion—What Slows and Reverses Aging
To slow the aging process it’s incredibly important to lead a healthy lifestyle. As we become more prone to inflammation as we age, it’s also important to fight inflammation, both through lifestyle and supplements. In addition, as NAD+ and sirtuins are involved in almost everything to do with the aging process, taking supplements that boost and activate them is important. NAD+ naturally declines with age, so that’s why a healthy lifestyle alone is not enough. When considering what supplements to choose it’s important to note that sometimes providing a certain compound or precursor isn’t enough—you also need to reinforce the pathways that help the body make use of it. For example, B vitamins are needed for NAD+, but if the pathways to transform them into NAD+ aren’t working properly, the B vitamins alone aren’t enough. Likewise, inflammation causes depletion of NAD+ so you need to fight inflammation for NAD+ levels to rise, or else all the NAD+ will be used for that.
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Brain fog. Sleep difficulties. Decreased libido. Hot flashes. Not to mention an increased risk for osteoporosis, metabolic syndrome, and cognitive impairment (including Alzheimer’s Disease).
Menopause is a real joy.
Or not.
Thankfully, there are natural approaches that can help reverse all of the above. Lifestyle changes can have a massively positive effect, as can certain herbal supplements. So let’s look at those so you can find a way to reclaim your brain and body!
What Is Menopause?
Menopause, apart from being a pain in the backside, is considered the phase a woman enters twelve months after having her last period. This often happens in a woman’s 40s or 50s, but can happen in her 30s or 60s, too. When it happens depends on genetics and lifestyle, as well as potential disease. A woman also enters menopause if she has a hysterectomy.
To understand menopause, consider this explanation from WebMD: (1)
“Women are born with all of their eggs, which are stored in their ovaries. Their ovaries also make the hormones estrogen and progesterone, which control their period (menstruation) and the release of eggs (ovulation). Menopause happens when the ovaries no longer release an egg every month and menstruation stops.”
However, everything doesn’t happen at once. According to Cleveland Clinic: (2)
Perimenopause is the time leading up to menopause. It describes a time when hormones start to decline and menstrual cycles become erratic and irregular. You may start to experience side effects of menopause, like hot flashes or vaginal dryness.
Menopause occurs when you’ve stopped producing the hormones that cause your menstrual period and have gone without a period for 12 months in a row. Once this has occurred, you enter postmenopause.
Postmenopause is the time after menopause has occurred. Once this happens, you're in postmenopause for the rest of your life. People in postmenopause are at an increased risk for certain health conditions like osteoporosis and heart disease.
The hot sweats, mood swings, brain fog, and other wonderful symptoms women experience have to do with the drop in progesterone and estrogen. It can disrupt the body in all sorts of irritating, not to mention, dangerous, ways.
But…and that should be a big BUT…there are upsides to menopause AND there are ways and means to help regulate your hormones and regain control of your body!
Many women find it relaxing not having to go through their period and associated pains and mood swings every month. And if you have a long term partner, having sex without worrying about contraception is an added bonus if you’ve already had children.
Now, let’s move onto looking at the “irritating” (to say the least!) symptoms you might encounter and the more dangerous underlying stuff that sometimes happens in your body. Once we get through that, we’ll look at how to tame all that and go back to being your wonderful self (only without PMS and period pains!).
Symptoms Associated with Menopause
So, let’s dig into those annoying symptoms…
According to the World Health Organization, symptoms associated with menopause include: (3)
Hot flushes and night sweats. Hot flushes refer to a sudden feeling of heat in the face, neck and chest, often accompanied by flushing of the skin, perspiration (sweating), palpitations, and acute feelings of physical discomfort which can last several minutes; [...]
Vaginal dryness, pain during sexual intercourse and incontinence;
Difficulty sleeping/insomnia; and
Changes in mood, depression, and/or anxiety.
A lot of women also report a decrease in libido.
Unfortunately, after menopause, women also become more susceptible to various health problems and diseases: (4) (5) (6) (7) (8)
Fat can build up in your arteries, making them narrower (increasing your risk of coronary heart disease, a heart attack, and stroke). This is due to estrogen levels going down.
It becomes harder for your body to control sugar levels, which can increase your risk of diabetes, high blood pressure, and weight gain (metabolic syndrome). Weight gain is, in turn, linked to inflammation, diabetes, cancer, and heart disease.
Your cholesterol levels might go up, increasing your risk of heart attack and stroke.
Your blood vessels might not respond as well to change, meaning your blood pressure could go up.
The amount of pericardial fat (fat around your heart) can also increase, which in turn increases the risk of heart attack, stroke, and other heart diseases.
It can alter your cognitive functioning, energy production in the brain, and increase the risk of Alzheimer’s Disease.
You’re more susceptible to osteoporosis.
Your immune system might not function as well as before.
Sounds lovely, doesn’t it? But don’t fret, there are things you can do to combat all of this. And those things will also help keep you fit and mentally sharp as you enter the second half of your life. And as this is the half of your life where you (hopefully) have lots more wisdom and smarts, it’s important to stay fit for fight so you get to enjoy it!
The Cause vs. the Symptoms
It’s important to understand that the above are symptoms, not the cause. This is important, because treating the symptoms doesn’t address the underlying cause, while treating the underlying cause addresses both the cause and the symptoms…to an extent.
For example, if you have already started to gain weight, the weight won’t drop off automatically because you address the cause. That could simply help prevent further weight gain, you will still have to do other things to lose weight.
What’s causing the symptoms of menopause is, in most cases, a decrease in estrogen and/or progesterone. Now, these two hormones affect a lot of stuff going on in the body. Including thermal regulation, the circadian rhythm and sleep regulation, as well as mood and memory. Estrogen appears to be the hormone that’s particularly essential for maintaining these functions. (9)
This is why compounds that are believed to boost estrogen production or imitate estrogen in the body are often taken as herbal supplements and/or eating specific foods for the same reason. While measuring the efficacy of these treatments has been difficult due to the many variables of what people have been consuming, the overall effects appear positive and it does not have any known direct side effects. (10) (11) (12)
In some cases, hormone replacement therapy is used instead, but that can come with complications, including increased risks for stroke, blood clots, heart attack, urinary incontinence, vaginal bleeding, dementia, liver cancer, death from lung cancer, and breast cancer, though in some cases HRTs or just taking the pill decreases the risk of breast cancer and death from breast cancer. It can also decrease the symptoms of menopause, as well as lower the chances of getting osteoporosis, ovarian cancer, endometrial, colon cancer, and diabetes. (13) (14) (15) (16)
All of the above might sound scary, but note that dosage, whether you take estrogen and progestin together, or just estrogen, as well as the amount of time you take it for, all play a role.
Trying to directly boost estrogen and progesterone is not the only thing you can do. Improving your heart health, balancing your blood sugar levels, as well as improving cognitive functioning and lowering inflammation (which is linked to all of the above) can be just as important as trying to boost estrogen and progesterone levels. Interestingly, when you lower stress hormones and inflammation it’s also easier for the body to produce estrogen and progesterone, even though it will never reach pre-menopause levels.
Bear in mind that a lot of the symptoms of menopause are the same as the symptoms of aging (which comes with an increase in inflammation, decline in cognitive functioning, higher risk for cardiovascular problems, decreased cell health, and so forth), it just seems like menopause speeds it up drastically…which is why we need to slow it down! That means that looking into supplements and lifestyle changes that improve your overall health and slow down the aging process is helpful.
And, in some cases, if you do everything you can for your body, you end up in better shape than before menopause!
Lifestyle Changes to Consider
There are two natural ways of combating the effects of menopause—lifestyle changes and supplements. One without the other is less effective.
Taking care of your body and mind is the ground work. Then supplements can help balance out imbalances and fine tune something that’s, so to speak, out of whack or has declined due to age, or menopause. They can target a specific biological process that needs a bit of a boost.
Below you will find some lifestyle changes that can help improve your overall health (both mental and physical), as well as help you with the symptoms of menopause. This is because healthy living helps balance your hormones as well as improve bodily functions at large. (17) (18)
These are some things that can help boost your physical and mental health (including overall happiness):
Adequate sleep on regular hours
Exercise (20-30 minutes of cardio per day, as well as some weight training to help prevent osteoporosis)
Social interaction
Building up cognitive reserve by learning new things and experiencing new things
Eating healthy (a whole foods diet, often the Mediterranean diet is recommended, but the important part is that it contains little to no processed foods and plenty of veg, as well as a balanced intake of proteins, carbs, and fats) and taking dietary supplements to go along with it (omega-3, probiotics, and a multivitamin a few times a week especially if you worry about getting enough calcium)
Meditation and mindfulness exercises
Spending time outdoors, particularly in nature
The above has also been recommended to improve cognitive functioning, which, as mentioned, can become affected by menopause. One study also found that religious service attendance can help with dementia, but this might have to do with the social aspect. (19) (20) (21) (22)
One study found that having sex increases estrogen and progesterone but that was prior to menopause, so it’s unclear if the same is true after menopause. (23)
Also remember that: (24)
Stress can cause hormonal imbalance
Being overweight can cause hormonal imbalance
Poor sleep can cause the body to produce stress hormones (which in turn means it will produce less estrogen and progesterone)
Having looked at lifestyle changes that can help support your mental and physical health, lower your stress, and balance your hormones, let’s look at natural ways to increase progesterone and estrogen.
Increasing Hormones
Before we look at increasing progesterone and estrogen, please note that no matter what you do, you won’t produce as much of these hormones as you did before menopause. That’s not possible unless you use hormone replacement therapy (HRT) and even then, it’s not your body producing the hormones.
There are, however, ways of ensuring you produce as much of the hormones as possible. This is particularly important during perimenopause when your body is still able to produce decent levels of the two hormones.
There are also phytoprogestins and phytoestrogens in various foods. These mimic estorgen and progesterone in the body. This is likely why a lot of women report a decrease in symptoms associated with menopause when consuming them. However, it’s important to understand that the body cannot convert them to the actual hormones. Nonetheless, they appear to have positive effects and help with the symptoms of menopause. (25) (26) (27)
How to Naturally Increase Progesterone
How much you can naturally increase progesterone production hasn’t been established, but there are some things that have yielded positive results. Just beware that after menopause hits, you won’t be able to produce that much progesterone no matter what you do but it’s still important to support the body, and during perimenopause it might also help alleviate symptoms.
You can potentially increase progesterone by: (28) (29)
Reducing stress as stress can cause the body to turn progesterone into cortisol, a stress hormone, or simply suppress the body’s ability to create progesterone
Avoiding excessive exercise (again it can cause the body to create stress hormones)
Taking herbal supplements, including chaste berry and evening primrose oil
Certain foods can help the body produce progesterone due to the vitamins and minerals they contain. Just note that after menopause hits, the body still doesn’t produce much progesterone. That’s why phytoprogestins are often much more important as the mimic progesterone. But if you’re in perimenopause and simply want to produce as much progesterone as possible, you can still try including the following in your diet: (28)
beans
broccoli
Brussels sprouts
cabbage
cauliflower
kale
nuts
pumpkin
spinach
whole grains
What doesn’t appear to help is the so-called natural progesterone creams available, such as ones made with wild yam. (30) That said, the odd study yielded some positive results. (31)
There is also some positive research into phytoprogestins and the effect they have on the body (though a lot more research is needed). Consuming these is likely what will be the most effective if you’ve already reached menopause. You can buy supplements that are rich in phytoprogestins, including chamomile, oregano, verbena, turmeric, thyme, red clover and damiana. (32) (33)
How to Naturally Increase Estrogen
Again, there is no “magic button” to press to make the body produce more estrogen. However, there are some ways in which you can support your body in creating estrogen, or use phytoestrogens to mimic estrogen in the body (which is, as mentioned regarding phytoprogestins, important after menopause hits as the body cannot make anywhere near the amounts of estrogen it used to produce): (34) (35) (36) (37)
Consuming soybeans (including soymilk, tofu, and tempeh), flax seeds, and sesame seeds (possibly the oil of those), peaches or nectarines, cruciferous vegetables, dried apricots, prunes, dates, garlic, blueberries, strawberries, red grapes and red wine (contain resveratrol), and blackberries (most of these contain phytoestrogens)
Vitamin D, B vitamins, boron, and DHEA (a hormone that can help create estrogen and testosterone in the body, but please note it can come with severe side effects, including various types of cancer, though that might have to do with dosage)
Herbal supplements (or simply consuming the herb/spice through meals or teas), including licorice, red clover, thyme, turmeric, hops, verbena, black cohosh, chasteberry, dong quai (Angelica), evening primrose oil, red clover (you will find out more about these supplements below)
Now, let’s move onto supplements that have been proven to work in reducing the symptoms of menopause. This ranges from more directly noticeable symptoms, such as hot flashes, sleep and mood disturbances, and brain fog, to more serious effects that you might not notice at first, such as more severe cognitive impairment, heart disease, metabolic syndrome, and osteoporosis.
Plant Based Supplements for Menopause
If lifestyle changes and eating foods and herbs taken as supplements that naturally help increase estrogen and progesterone isn’t enough, you might want to look into different supplements to combat symptoms and prevent disease.
Some of these measures can be useful even if you don’t suffer from any outward symptoms as they can potentially help improve your overall health and prevent inflammation, cognitive decline, osteoporosis, and heart disease.
General Symptoms
The below supplements are for symptoms that are generally associated with menopause, such as hot flashes, mood and sleep disturbances, low libido, and vaginal dryness.
Black Cohosh: Research suggests it might lower overall symptoms, including hot flashes, though there appears to be a debate whether it affects mood, or not unless combined with St. John’s Wort (note that St. John’s Wort can be dangerous if combined with certain medications, including antidepressants) (38) (39) (40) (41)
Evening Primrose Oil: It’s been indicated in some studies that it lowers general symptoms, but other studies have found that it has no effect (42) (43)
Chasteberry: When combined with black cohosh, evening primrose oil, and soy isoflavone appears to lower overall symptoms of menopause (44)
Dong Quai (Angelica sinensis): The verdict is still out there if Dong Quai on its own makes a difference, but when taken with other herbs mentioned in this list it appears to have a positive effect (45)
Astragalus: One study found that astragalus was effective in lowering overall symptoms. It’s also shown promise in inhibiting weight gain and preventing osteoporosis (46) (47)
Sage: Appears effective in treating hot flashes and is used for cognitive functioning (48) (49) (50) (51)
Licorice Root: Might lower the rate of hot flashes (52)
Schisandra Fruit (Magnolia Berry): Might be beneficial for hot flashes, sweating, and heart palpitations, though more studies are needed (53)
Maca: Might be able to improve sex drive (54)
Korean Ginseng: Might improve general feeling of wellbeing and sex drive (55)
Valerian: Commonly used to treat anxiety and poor sleep, it appears to improve sleep quality in menopausal women. In general when treating sleep, it’s often combined with lemon balm, passion flower, hops, and chamomile, as well as sometimes lavender and linden/lime (56) (57)
Osteoporosis
One of the main concerns with old age is osteoporosis. To ensure your bones stay healthy, it’s vital that you exercise, especially strength exercises. You also need to get adequate levels of calcium and vitamin D (as they work in tandem for bone health), boron (found in dried plums which appear beneficial for bone density in menopausal women), and vitamin K. You might want to consider a daily vitamin that includes the above, as well as other vitamins and minerals as they play a part in bone health, such as vitamin A and zinc. (58) (59)
When it comes to supplements, probiotics might be useful in helping the body absorb calcium and astragalus has shown promise in improving bone metabolism. (60) (61) (62)
A Holistic Approach to Menopause
As mentioned previously, there are other things going on in the body that can lead to complications after menopause, particular in relation to cognitive and cardiovascular health, as well as metabolism and blood sugar levels.
This is why we suggest you look beyond your current symptoms and actively work to prevent symptoms of aging.
For example, lower levels of estrogen, means lower levels of nitric oxide (NO). NO is involved in a lot of different biological processes in the body, particularly vascular health, which is a major concern for menopausal women. However, it’s also involved in cell health (including mitochondrial function and telomere length, which is crucial when it comes to the aging process), preventing inflammation, blood circulation (which helps distribute oxygen and nutrients and furthermore good blood circulation is needed for sexual arousal), and athletic performance, among other things. (63)
Read more about nitric oxide and the role it plays in your body, as well as how to increase levels here.
Aging is what causes menopause, and menopause is what causes aging. Interestingly, it’s become clear that NAD+, which is involved in the aging process (your NAD+ levels go down as you age, leading to a number of “aging symptoms”), also appears to be linked to menopause. Research is now being done to see if increasing NAD+ or decreasing the activity of CD38, an enzyme that is linked to inflammation and, when triggered, “consumes” NAD+. (64) (65)
As NAD+ is involved in so many of the biological processes involved with aging, including declining cell health, increased inflammation, and neurotransmitter dysfunction (which affects mental health and cognitive functioning) increasing your levels of NAD+ can help combat this. In turn, the more serious effects linked to menopause, such as cognitive impairment and heart health, might be improved by increasing your levels of NAD+.
Good news? Apart from the lifestyle changes mentioned above, which also help NAD+ production, you can take supplements to increase NAD+ levels. Just taking the precursors for NAD+ has gotten a bad rep as they can cause side effects, but lower doses as well as using herbs that help regulate CD38 and improve NAD+ synthesis can assist you.
Read more about NAD+ and reversing the aging process here.
Lastly, it’s wise to look into your cognitive health. Cognitive functioning naturally declines with age and the amount of plaque that can lead to Alzheimer's build up. But there are a lot of herbs and even foods that show promise when it comes to lowering inflammation and improving neurotransmitter functioning and plasticity. For example, studies have found that consuming dates and drinking coffee might help prevent Alzheimer’s. So have a cuppa and a date or two a couple of times a day! As mentioned, dates are also a phytoestrogen, so if looking for something sweet with your coffee, dates, prunes, dried apricots might not be a bad idea! The milk and the sugar on the other hand, consider honey and vegan milk… Mind you, regular dairy milk contains one of the precursors (Nicotinamide Riboside (NR)) to NAD+. (66) (67) (68)
Read more about how to improve cognitive functioning here.
A Combined Approach for Maximum Effect
We believe that you can’t look at one biological process in isolation when looking at the effects of menopause. It’s important to look at ways to increase estrogen and progesterone, particularly through lifestyle changes. Likewise, supplements that can manage immediate symptoms, such as hot flashes and a decrease in libido, can be extremely useful.
However, it’s just as important to look at things that improve cardiovascular health, bone health, and cognitive functioning at large. No matter what you do to address your hormone levels, you’re still aging and need to use preventive measures to stay atop of the game. Especially as you will only notice these issues over time, so preventing them before they become an issue is a recommended way of dealing with it.
We offer four plant based supplements that can help you with preventing some of the more difficult side effects of menopause. One was especially developed to increase NO in the body, one to boost sirtuins (which are necessary for NAD+), one for NAD+, and one for cognitive health. Interestingly, a lot of the herbs in these formulas are also herbs used to treat menopause symptoms such as dong quai (with astragalus), sage, licorice, schisandra fruit, and ginseng.
In addition, ginger, dong quai (with Astragalus), and Chinese licorice might help prevent metabolic syndrome and improve heart health. (69) (70)
Hope for a Healthy Body and Mind After Menopause
When you stop looking at just treating the more immediate symptoms of menopause, as well as taking into account the bigger picture—improving your mental and physical health at large while preventing the effects of aging—a new picture emerges. One where you work to:
Reduce the immediate symptoms both through boosting estrogen and progesterone through lifestyle changes and supplements, but also by using specific herbs to treat symptoms
Improve cognitive health
Improve bone health
Improve cardiovascular health
Lower blood sugar levels
Decrease the effects of aging
This can be done through a combined approach of lifestyle changes and supplements. In fact, if you’ve been…slacking off…a bit with certain elements of your lifestyle, with this approach you might end up feeling better than you did before menopause!
Menopause is part of life and signals a part of our life that we should enjoy—after all, we worked hard to reach this point! So do what you have to to feel great!
Our Menopause Support Suggestions
Renewal Boost - NAD+ (increases NAD+ levels which decrease during menopause, improves overall health, reverses some of the aging process, decreases inflammation)
Renewal Boost - Sirutin Boost (increases NAD+ levels which decrease during menopause, improves overall health, reverses some of the aging process, decreases inflammation)
Energy + NOx Boost (boost NO levels which decrease during menopause, and improves athletic performance and vascular health)
Cognitive Boost (boosts cognitive functioning and lower inflammation, particularly in the brain)
Plus, the above supplements include dong quai (astragalus), sage, licorice, schisandra fruit, and ginseng, which have been proven beneficial in treating immediate menopause symptoms, such as hot flushes.
In addition to this, do embrace the lifestyle changes mentioned in this article and try eating foods that can possibly mimic estrogen in the body.
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Lifestyle choices significantly affect our cognitive health and overall mood. Poor habits can lead to brain fog and cognitive impairment, while healthy choices can enhance brain function and emotional well-being.
1. Negative Lifestyle Factors:
Sedentary Lifestyle: Poor blood circulation and reduced neurotransmitter production.
Unhealthy Diet: High in processed foods, sugar, and saturated fats.
Chronic Stress: Elevated cortisol levels damage brain cells.
Sleep Deprivation: Interferes with memory and cognitive processing.
Excessive Alcohol Consumption: Leads to cognitive impairment and brain shrinkage.
Smoking: Damages blood vessels and reduces oxygen supply to the brain.
Lack of Mental Stimulation: Leads to cognitive decline.
Social Isolation: Increases risk of cognitive decline and dementia.
Head Trauma: Long-term cognitive impairment from injuries.
Poor Management of Chronic Health Conditions: Conditions like diabetes and hypertension.
2. Consequences of Poor Lifestyle Choices:
Low-grade inflammation leading to cognitive impairment and various diseases. Premature aging and associated cognitive decline.
Unhealthy lifestyle choices can significantly impair cognitive function and mood. Recognizing and addressing these factors is essential for maintaining optimal brain health.
Revitalize your mind and elevate your mood with our expertly crafted cognitive support supplements. Whether recovering from long COVID or overcoming lifestyle challenges, our natural solutions are designed to restore clarity, focus, and mental well-being. Don’t let the past define your future—empower your brain and enhance your life today!
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