How Adaptogens Like Ashwagandha Help Manage Stress and Boost Energy? Ashwagandha is a versatile adaptogen with benefits that go far beyond stress management. It plays a pivotal role in supporting various aspects of health, including hormonal balance, cognitive function, stamina, and physical performance. By regulating cortisol levels and enhancing the body’s resilience to physical, emotional, and mental challenges, Ashwagandha promotes overall well-being and vitality, making it an essential herb for modern lifestyles. What is Ashwagandha? Ashwagandha, scientifically known as Withania somnifera, is a staple in Ayurvedic medicine. This small evergreen shrub grows in Asia and Africa, and its name reflects its unique scent; “ashva” means horse, and “gandha” means smell in Sanskrit, referencing its strong aroma. (1) Often referred to as Indian ginseng, Ashwagandha functions as an adaptogen, helping the body adapt to and manage physical, emotional, and mental stress. (2, 3) Key Benefits of Ashwagandha for Men’s Health For over 6,000 years, Ashwagandha has been used for various health concerns. Modern studies have highlighted its potential in managing stress, enhancing sexual function, improving athletic performance, supporting cognitive health, and much more. While initial findings are promising, further clinical research is needed to confirm many of its benefits. (2, 5) Stress Management Ashwagandha is widely recognized for its stress-relieving properties. By reducing cortisol levels, it helps alleviate the body’s response to stress. This adaptogenic action promotes a sense of calm and reduces the negative physical effects of chronic stress. (3) Mood Enhancement Ashwagandha is a mood-boosting powerhouse. Studies show it helps reduce irritability, anxiety, and stress while enhancing serotonin levels, which regulate mood and aggression. This adaptogen also balances dopamine receptors, improving emotional equilibrium. (6) Improved Sleep Ashwagandha promotes better sleep by improving sleep efficiency, total sleep time, and reducing sleep latency, the time it takes to fall asleep. Its active compound, triethylene glycol, has been linked to drowsiness, helping improve overall sleep quality. (7) Testosterone and Hormonal Balance Ashwagandha has been found to boost luteinizing hormone levels, which stimulate testosterone production. Higher testosterone levels contribute to increased libido, improved reproductive health, and better overall vitality in men. (8) Cognitive Health Known for its neuroprotective effects, Ashwagandha enhances memory, focus, and overall brain function. By reducing oxidative stress, it helps protect against cognitive decline while promoting nerve cell growth. (9) Hair Health Stress-induced hair loss can be mitigated by Ashwagandha’s cortisol-lowering properties. Additionally, its anti-inflammatory effects help alleviate scalp irritation, dandruff, and itching, while antioxidants and amino acids strengthen hair follicles. (10) Boosting Stamina and Performance Ashwagandha is a go-to herb for boosting stamina, treating lethargy, and improving sexual performance. Its ability to enhance blood flow is particularly beneficial for libido, and its stress-reducing properties are vital for restoring sexual desire. (11) Physical Performance and Recovery Ashwagandha enhances physical endurance and reduces fatigue. Balancing cortisol levels and promoting mitochondrial health, Ashwagandha improves energy levels and reduces oxidative stress, leading to better cellular health and faster recovery post-exercise. (3) Blood Sugar Regulation Ashwagandha helps stabilize blood sugar levels by improving insulin sensitivity and secretion. This antihyperglycemic property is beneficial in managing stress-induced blood sugar spikes. (12) Muscle Mass, Strength, and Recovery Research indicates that Ashwagandha can significantly improve muscle mass and strength. Its cortisol-lowering effects support muscle growth, while its anti-inflammatory properties enhance recovery, making it an excellent supplement for fitness enthusiasts. (13) Final Thoughts Ashwagandha, especially in its KSM-66 form, is a comprehensive solution for stress relief, cognitive enhancement, and physical vitality. KSM-66 is the world’s most concentrated and bioavailable form of Ashwagandha. This full-spectrum root extract, developed using a proprietary “Green Chemistry” process, ensures maximum potency and purity without the use of chemical solvents. Unlike traditional Ashwagandha products that may contain both leaves and roots, KSM-66 uses only the roots, delivering a superior adaptogenic experience. (4) Ruokamill’s ProBlend+ for Men & Seniors incorporates KSM-66 Ashwagandha to offer unparalleled health benefits. By integrating this adaptogen into your daily routine, you can unlock a healthier, more balanced lifestyle. References:  Sharma, L., Maurya, B., & Rai, S. P. (2023). An overview of biotechnological interventions and abiotic elicitors on biomass and withanolide biosynthesis in Withania somnifera (L.) Dunal. Industrial Crops and Products, 193, 116238. https://doi.org/10.1016/j.indcrop.2023.116238  Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African journal of traditional, complementary, and alternative medicines : AJTCAM, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5S.9  Office of Dietary Supplements – Ashwagandha: Is it helpful for stress, anxiety, or sleep? (n.d.). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ What is KSM66 | KSM Ashwagandha. (n.d.). https://ksm66ashwagandhaa.com/what-is-ksm66.php   Guo, S., & Rezaei, M. J. (2024). The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1439294   Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-based Complementary and Alternative Medicine, 2013, 1–6. https://doi.org/10.1155/2013/571420  Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS one, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843  Wiciński, M., Fajkiel-Madajczyk, A., Kurant, Z., Kurant, D., Gryczka, K., Falkowski, M., Wiśniewska, M., Słupski, M., Ohla, J., & Zabrzyński, J. (2023). Can Ashwagandha Benefit the Endocrine System?-A Review. International journal of molecular sciences, 24(22), 16513. https://doi.org/10.3390/ijms242216513  Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of dietary supplements, 14(6), 599–612. https://doi.org/10.1080/19390211.2017.1284970  Yerram, C., Jillella, A., & Reddy, V. (2023). Effects of Withania somnifera root extract serum application on hair health in healthy adults: A prospective, double-blind, randomized, parallel, placebo-controlled study. Journal of Ayurveda and integrative medicine, 14(6), 100817. https://doi.org/10.1016/j.jaim.2023.100817  Chauhan, S., Srivastava, M. K., & Pathak, A. K. (2022). Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health science reports, 5(4), e741. https://doi.org/10.1002/hsr2.741  Udayakumar, R., Kasthurirengan, S., Mariashibu,

Biotin and Pantothenic Acid: Unlocking Better Hair and Skin Nowadays, you can create a skincare program tailored to your specific needs. Regardless of whether your skincare products are designed for sensitive skin types, extreme hydration, or anti-inflammatory effects, a variety of active substances work hard to maintain the health of your skin barrier and keep your skin smooth and soft.  Beauty begins from within and Pantothenic Acid (Vitamin B5) as well as Biotin (Vitamin B7) are powerful ingredients that have been shown to help retain moisture, treat acne, and have anti-aging effects. These B-complex vitamins work together to strengthen your hair, nourish your skin, and give you that natural glow. Let’s break down how they work their magic. What is Biotin? Biotin, also known as the “beauty vitamin,” is a water-soluble vitamin essential for converting food into energy. But it’s best known for its role in supporting hair growth, skin health, and strong nails. It is also responsible for promoting the creation of keratin, a protein that forms the structure of your hair. Foods including eggs, nuts, seeds, and some vegetables naturally contain biotin. (1) The Role of Biotin in Skin and Hair Health Promotes Hair Growth and Strength Biotin supports the production of keratin, the protein that forms the structure of hair strands. It may help prolong the anagen phase, which is the longest growing phase of the hair growth cycle. Biotin is essential for the proper functioning of sebaceous glands, which produce natural oils that keep the skin hydrated and healthy; in essence, adequate biotin levels help regulate oil production by these glands, preventing excessive dryness or oiliness on the skin. Biotin plays a key role in supporting hair health, it may help improve growth, reduce thinning, and strengthen brittle hair, making it less prone to breakage. (2 & 3) Nourishes Dry, Flaky Skin Biotin deficiency can lead to dry, irritated, and flaky skin. Biotin creates fatty acids that nourish the skin to keep a clear complexion, much like it does for your hair. Dry and dehydrated skin can appear when the skin’s outermost layer is out of balance. Biotin promotes the growth of new cells and the healthy operation of oil glands, which keeps the skin in good condition. In this way, by supporting fatty acid metabolism, biotin helps keep your skin hydrated, soft, and supple. (1 & 4) Boosts Nail Health Though not directly related to skin and hair, biotin is also known for strengthening brittle nails, which is often a sign of overall nutrient deficiency. Nails grow from the nail matrix, which is a section of the nail bed where new cells proliferate and push the current nail plate forward. Biotin helps the nails grow longer and healthier by promoting keratin synthesis. Sufficient amounts of biotin provide the best possible generation of keratin, which serves as the building block for nails. As a result, nails become stronger and more resilient and are less likely to break or get damaged. (5) What is Pantothenic Acid? Pantothenic acid is a provitamin and also part of the B-vitamin family, and is commonly known as Vitamin B5. It helps your body produce energy by breaking down fats and carbohydrates and plays a significant role in the synthesis of coenzyme A (CoA), which is critical for healthy skin barrier function and hair strength. Coenzyme A plays a crucial role in numerous metabolic processes that support life. Additionally, the biological activity of a number of proteins, notably the acyl-carrier protein involved in fatty acid synthesis, depends on the phosphopantetheine moiety of coenzyme A. Pantothenic acid is ubiquitous and is widely present in a large variety of foods, both plant and animal, making it readily available in most diets. Therefore, a deficiency is rare unless there is severe malnutrition. (6) The Role of Pantothenic Acid in Skin and Hair Health Supports a Healthy Skin Barrier A good skin barrier is one of the most important prerequisites for having clear, radiant, and problem-free skin. However, a compromised skin barrier is less effective in protecting your skin from free radicals brought on by several environmental pollutants. Furthermore, a compromised skin barrier leaves your skin more susceptible to harm, which in turn leads to acne. Pantothenic acid helps maintain your skin’s protective barrier by supporting the production of coenzyme A. It also works as a humectant and reduces the amount of moisture lost from the skin into the environment. Because well-hydrated skin is synonymous with healthy, problem-free skin, pantothenic acid is also very effective at reducing acne. (7) Reduces Acne and Blemishes Vitamin B5 helps regulate sebum (oil) production in the skin. Although the primary component of Pantothen is pantothenic acid, several additional vitamins may also play a role in a synergistic mode of action. This could contain L-carnitine, which has been demonstrated lately to decrease sebum output in a human sebaceous cell line, and/or the B-complex vitamins. Since excessive sebum is a primary factor in acne formation, reducing sebum production can help lessen the appearance of acne scars by preventing fresh outbreaks that could potentially lead to further scarring while improving overall skin texture. (8 & 9) Strengthens Hair Follicles Deficiency of Vitamin B5 can lead to hair fall and greying of hair. Pantothenic acid promotes the release of cells that are involved in the hair growth cycle, resulting in increased hair growth. By improving blood circulation and nutrient absorption in the scalp, pantothenic acid helps strengthen hair follicles, promoting healthier, shinier hair. (10) Biotin and Pantothenic Acid: A Power Duo When combined, biotin and pantothenic acid offer comprehensive support for skin and hair health. While biotin improves keratin production and hydration, pantothenic acid reduces acne and strengthens the skin barrier. Together, they ensure that your hair grows stronger and your skin glows brighter. Biotin and pantothenic acid are essential for growth. They facilitate the body’s digestion and utilization of meals, which we refer to as metabolism. They are both necessary to produce fatty acids. Additionally, pantothenic acid is involved in the synthesis of

The Role of Bamboo shoot Extract in Promoting Healthy Hair Healthy hair doesn’t just enhance your appearance, but it’s a sign of overall wellness. The natural environment provides us with so much to help us grow, from wholesome and healthy ingredients to the calming effects of some fresh air. In the quest for natural remedies to maintain and improve hair health, bamboo shoot extract has emerged as a promising ingredient. Renowned for its rich silica content and nourishing properties, bamboo shoot extract can transform dull, brittle strands into luscious locks. Learn more about the advantages of bamboo plant extract by reading on! What Is Bamboo Shoot Extract? Bamboo, also known as Bambusa vulgaris, is the fastest-growing, self-sufficient plant in the world with a variety of culinary and cosmetic uses. Bamboo extract for hair is considered a magical elixir because it is a nutrient powerhouse, containing antioxidants, amino acids, vitamins, and most importantly, silica. Bamboo extracts contain over 70% silica, a mineral that plays a vital role in maintaining hair strength, and elasticity, cleanses the scalp of dead skin cells, and increases suppleness, which reduces breakage and overall hair health. (1) Benefits of Bamboo shoot Extract for Hair Strengthens Hair Strands Bamboo extract strengthens the hair follicles, which is one of the main ways it encourages hair growth. Bamboo extract’s silica strengthens hair strands from the inside out, preventing breakage and promoting better development. This increased strength aids in preventing premature hair loss by maintaining the hair’s natural lifespan. Over time, using products containing bamboo extract on a regular basis can result in noticeably thicker and more robust hair. Bamboo extract is a useful ingredient for people looking to increase the volume and density of their hair since it also strengthens the follicles, which creates a strong base for new hair development. (2) Promotes Hair Growth Bamboo’s high silica concentration can have a number of beneficial effects on your hair, including faster, healthier hair development. Bamboo shoot extract enhances blood circulation to the scalp, nourishing hair follicles by supplying vitamins, minerals, and water to the scalp, which is essential for encouraging faster, healthier hair growth. A well-nourished follicle is less prone to producing weak or brittle hair. (3) Improves Scalp Health Bamboo extract is a natural way to increase shine because of its high silica concentration, which smoothens the hair cuticle. The potential of bamboo extract to reduce frizz and improve shine can give your hair a fuller, healthier, and more vibrant appearance. An irritated and itchy scalp inhibits hair growth. Bamboo extracts include anti-oxidant and anti-inflammatory properties that help to relieve inflammation, soothe irritation, reduce dandruff, and promote the health of the scalp and follicles. (4) Adds Shine and Volume The silica and antioxidants in bamboo shoot extract help improve the hair’s moisture retention and elasticity. This results in shinier, fuller hair with less frizz and dryness. (5) Protects Against Environmental Damage Bamboo shoot extract contains antioxidants that protect against environmental stressors including pollution, UV radiation, and heat styling. Antioxidants neutralize free radicals, which damage hair and cause dryness and breakage. Bamboo shoot extract provides a protective shield for your hair from oxidative stress, maintaining its strength and reducing damage and premature aging. (6) Final Thoughts Bamboo shoot extract is a powerful natural solution for improving hair health. Its silica-rich composition strengthens strands, promotes growth, and protects against damage while enhancing overall hair appearance. For women looking to include bamboo shoot extract as part of their hair care routine, Ruokamill’s ProBlend+ for Women is an excellent choice. This mix includes bamboo shoot extract and other essential nutrients that nourish your body from the inside out, promoting healthier hair along with overall wellness. When it comes to achieving strong, shiny locks, sometimes the best results come from within! References Akhtar, J., & Patowary, L. (2022). Bambusa vulgaris: A comprehensive review of its traditional uses, phytochemicals and pharmacological activities. Sciences of Phytochemistry, 1(2), 11–21. https://doi.org/10.58920/sciphy01020011 Choi, M., Jo, H., Yang, J., Ki, S., & Shin, H. (2018). Antioxidative and Anti-Melanogenic Activities of Bamboo Stems (Phyllostachys nigra variety henosis) via PKA/CREB-Mediated MITF Downregulation in B16F10 Melanoma Cells. International Journal of Molecular Sciences, 19(2), 409. https://doi.org/10.3390/ijms19020409 Goyal, N. a. K., & Brahma, N. B. K. (2014). Antioxidant and nutraceutical potential of bamboo: an overview. International Journal of Fundamental and Applied Sciences (IJFAS), 3(1), 2–10. https://doi.org/10.59415/ijfas.v3i1.55 Lee, S. K., Park, J. H., Kim, B. J., Kim, Y. T., Kim, M. N., Lim, Y. Y., Hong, Y. J., An, J. H., Byun, H. J., & Hwang, J. S. (2010). A study on the antimicrobial effect of bamboo (Phyllosrachys bambusoides) essential oil on Malassezia. Korean Journal of Medical Mycology, 15(1), 1–11. https://www.researchgate.net/publication/287955016_A_study_on_the_antimicrobial_effect_of_bamboo_Phyllosrachys_bambusoides_essential_oil_on_Malassezia Vasave, H., Wasule, D., & Bobade, R. (2019b). Bamboo’s extract for rejuvenating skin. In International Journal of Scientific Development and Research (IJSDR), International Journal of Scientific Development and Research (IJSDR) (Vol. 4, Issue 7, p. 138) [Journal-article]. https://www.ijsdr.org Jun, P. (2015). Potential medicinal application and toxicity evaluation of extracts from bamboo plants. Journal of Medicinal Plants Research, 9(23), 681–692. https://doi.org/10.5897/jmpr2014.5657

BCAA and Glutamine: Building Blocks for Muscle Recovery When it comes to muscle recovery and athletic performance, Glutamine and BCAAs (Branched-Chain Amino Acids) dominate the fitness industry. These amino acids provide numerous muscle-building effects that can be highly beneficial when it comes to achieving your goals and functioning at your peak. To understand how these supplements can benefit you, first read about their function in your body. BCAA and glutamine are amino acids that promote healing. While BCAAs give your body three less common but equally important amino acids i.e. leucine, valine, and isoleucine, on the other hand, L-glutamine supplements give your body glutamine, which is the most prevalent and often used amino acid. These nutrients play a crucial role in reducing muscle soreness, enhancing endurance, and supporting overall recovery post-exercise. Whether you’re an athlete, a fitness enthusiast, or simply someone looking to optimize muscle repair, understanding the role of BCAAs and L-Glutamine can be a game-changer. What Are BCAAs? Branched-chain amino acids (BCAAs) are a class of three amino acids. They are particularly effective at improving fitness goals such as increasing lean body mass, speeding up muscle recovery, and delaying the onset of exercise fatigue. They are frequently consumed to improve muscle growth and workout performance. About 35–40% of the protein stored in our bodies is made up of BCAAs. In particular, approximately 14% of the amino acids in human muscles are BCAAs. (1) BCAAs consist of three essential amino acids: Leucine  Leucine is the most dynamic among the three amino acids, as it is essential for muscle development and helps aid muscle tissue synthesis; muscular growth can be expedited if the body has adequate leucine. It helps to regulate glucose levels in the bloodstream, allowing you to maintain energy levels while working out, it’s an excellent strategy to stay energized and last longer during that strenuous cardio workout. Lastly, leucine improves our ability to mend muscles, lower pain, and help us to recover faster from exercise and return to our routine as soon as feasible. (2) Isoleucine  Isoleucine boosts muscle mass by stimulating myogenesis (muscle growth) and intramuscular fat deposition. As our bodies are unable to generate isoleucine, thus we must get it from outside sources. Protein supplements can also supply this necessary amino acid. Isoleucine is used by our body to increase immunity. It helps glucose enter the cells by controlling fat metabolism and protein intake. While leucine exclusively metabolizes through fats, isoleucine metabolizes through both fats and carbs. (3) Valine Valine, alongside leucine, is a crucial amino acid for muscle building, muscle coordination, and mental focus. However, it only works in collaboration with leucine and isoleucine to grow muscle. It keeps your muscles in sync so they can move correctly. According to a study, valine helps keep blood glucose and liver glycogen levels stable, which reduces fatigue during physical activity. A glycogenic amino acid called valine helps you stay focused. It helps people sleep better at night and controls their mood. (4) Unlike other amino acids broken down in the liver, BCAAs are metabolized directly in the muscles, making them a rapid source of energy during workouts. How BCAAs Support Muscle Recovery? Reduces Muscle Breakdown: BCAAs help prevent muscle protein breakdown, especially during prolonged exercise or calorie restriction.  Speed Up Recovery: They decrease exercise-induced muscle damage and accelerate recovery time. Decrease Fatigue: By reducing serotonin production in the brain, BCAAs help delay fatigue during workouts.  Enhance Performance: Maintaining adequate BCAA levels supports endurance and overall athletic performance.  BCAAs promote muscular growth and inhibit muscle atrophy. They help those who want to grow muscle and lose fat, or who wish to maintain and increase their muscle mass. BCAAs prevent muscle loss by being the principal substrate for promoting muscle protein synthesis and preserving glycogen storage. They aid in minimizing muscle discomfort. BCAAs lower blood creatinine kinase and lactate dehydrogenase levels, lowering the signals that cause muscle pain and allowing for speedier muscle recovery after workouts. (5 & 6) What Is Glutamine? Glutamine is a non-essential amino acid, meaning the body can produce it. The muscle contains large amounts of glutamine, a naturally occurring amino acid. Additionally, it is also found in the gastrointestinal tract, immune system, and brain. However, during intense exercise, stress, or illness, glutamine levels deplete rapidly, making supplementation beneficial. Glutamine is the most abundant amino acid in plasma and a principal nitrogen transporter, contributing to energy production, protein synthesis, and cellular homeostasis. It is involved in numerous metabolic activities in your body, including muscle growth and repair. It contributes to protein synthesis, the formation of new muscle tissue, and muscle rehabilitation after exercise-induced injury to existing muscle fibers.  Glutamine is of two types, L-glutamine and D-glutamine, with the main difference being their molecular structure; L-glutamine is the form naturally found in the body and food, whereas D-glutamine is much less common and considered relatively unimportant in biological processes; in essence, L-glutamine is the active form of glutamine used by the body. It is naturally available in chicken, fish, eggs, dairy, spinach, cabbage, and beans. (7) How L-Glutamine Supports Recovery 1.  Muscle Repair and Growth  One of the most important advantages of glutamine for bodybuilders is its capacity to improve muscle recovery. Intense workouts can deplete glutamine levels in the body, causing muscle discomfort and exhaustion. Bodybuilders can return to training more quickly by increasing muscle recovery, allowing them to maintain consistency in their workout regimens. This is especially vital during cutting periods or strong lifting cycles when recovery becomes difficult. Glutamine is also required for protein synthesis, which helps your muscles to mend and expand after exercise. It facilitates the preservation of the body’s positive nitrogen balance, which encourages muscular growth. Enough glutamine assists in guaranteeing that muscles have the nourishment they require to become larger and more powerful. (8) 2.  Reduces Muscle Soreness Intensive training can weaken the immune system, leaving athletes more vulnerable to disease and injury. Glutamine supports the immune system by acting as a fuel supply for immune cells,

Mistakes to Avoid When Using BCAAs Branched-Chain Amino Acids (BCAAs) are widely favored by fitness enthusiasts, athletes, and bodybuilders due to their role in supporting muscle recovery, minimizing fatigue, and improving exercise performance. The use of BCAAs in exercise routines might lead to some typical blunders, despite their widespread appeal, and can hinder their advantages or result in negative effects. For those trying to get the most out of their BCAA supplementation, we’ll go over the top 6 pitfalls to steer clear of when incorporating BCAAs into their fitness regimen. It’s important to know before you start that there is no one-size-fits-all solution when it comes to BCAAs. A person’s diet, level of exercise, and general health all have an impact on how beneficial these supplements are. If you are a fitness enthusiast curious to know about BCAAs and what are the top 6 mistakes most people make with it, then keep reading. What are BCAAs? Branched-Chain-Amino Acids, or BCCAs, have undoubtedly arisen as a foundation for the whole fitness sphere witnessing a rising demand among fitness enthusiasts. It is a requisite to include vital amino acids for muscle protein synthesis, making them vital for muscle recovery and development. Fitness freaks, regardless of whether they are just starting off or seasoned athletes, consider BCAA as an important supplement for complementing their workout practices. The demand rises from the extraordinary capacity of BCAAs to be promptly absorbed by the muscles, offering an instant source of energy during workouts and speeding up the recovery process post-exercise. BCAAs are very popular among HIIT (high-intensity interval training) enthusiasts. This is because this supplement aims to reduce muscular fatigue while preventing muscle breakdown. This versatility allows fitness enthusiasts to tailor their supplementation to their specific goals, whether it’s enhancing endurance, supporting lean muscle building, or aiding in fat loss. (1) Skipping the Right Timing Timing plays a crucial role in maximizing the benefits of BCAAs. It is a common mistake for folks to take BCAAs too soon before working out or too late after working out. Taking BCAA at random throughout the day may not be useful in promoting muscle growth or recovery. Consistent supplementation scheduling helps guarantee that your muscles receive the support they require when they are most needed. Missed dosages or inconsistent administration can impair BCAA’s effectiveness in promoting muscle growth, recuperation, and performance. BCAA is quickly digested and utilized by the body, thus taking it before a workout can prevent muscle breakdown, during a workout can preserve energy levels and reduce fatigue, and after a workout can boost muscle recovery and synthesis. (2, 3) Ignoring the Recommended Dosage Overconsuming or underdosing BCAAs can limit your ability to completely benefit from BCAA supplementation. The notion that a greater dosage will produce better results or that ingesting too little BCAA is incorrect. The recommended daily dosage typically ranges from 5-10 grams, depending on your activity level and body weight. Overconsumption of BCAA can strain your kidneys and liver, cause digestive disorders such as nausea, stomach cramps, and bloating, as well as upset the amino acid balance in the body, potentially leading to abnormalities in protein metabolism and neurotransmitter synthesis. In contrast, insufficient BCAA consumption may not offer the essential stimulation to enhance muscle protein synthesis, thus impeding muscle growth and recovery. It is critical to read the product label carefully and follow the dosing directions provided. (4) Relying Solely on BCAAs for Protein Needs BCAAs are a supplement, not a replacement for whole protein sources. While they contain leucine, isoleucine, and valine, essential for muscle protein synthesis, they lack the full spectrum of amino acids needed for complete recovery and growth. Ensure your diet includes sufficient protein from sources like eggs, chicken, fish, and plant-based proteins alongside BCAA supplementation. (1) Not Choosing the Right Ratio The ratio of 2:1:1 (leucine, isoleucine, and valine), is considered to be advantageous for muscle recovery and growth. Leucine is considered the most important BCAA for muscle protein synthesis, which is why it is typically present in a higher ratio compared to the other two. Some brands even recommend that you skip the other two BCAAs and just take leucine. That is a grave error. Baylor University researchers administered a 2:1:1 BCAA supplement, a leucine supplement, or a placebo to college-aged men prior to and during a leg workout.  They discovered that whereas leucine boosted MPS after the workout more than the placebo, the combined BCAAs increased protein synthesis more than both leucine and the placebo. That is one reason why when supplementing with BCAA powder, use a 2:1:1 ratio. Another reason to take a 2:1:1 BCAA supplement is to boost energy and reduce weariness. Muscle fibers use BCAAs directly as a source of fuel. This is especially true during strenuous exercise, such as weightlifting. More importantly, BCAAs minimize weariness during workouts. This all boils down to the role that valine performs in the body. (5) Overlooking Other Nutritional Needs Focusing solely on BCAAs while neglecting other essential nutrients like carbohydrates, fats, and micronutrients can hinder your overall performance and recovery. Carbohydrates, for example, are crucial for replenishing glycogen stores, while healthy fats play a role in hormone regulation. BCAAs should complement, not replace, a balanced diet. BCAA supplements are often consumed during workouts, but many users forget to drink enough water. Proper hydration is also an essential part of a balanced diet and helps optimize the absorption of BCAAs and maintain overall performance. Dehydration can also lead to muscle cramps, negating the benefits of supplementation. Aim to drink water consistently throughout your training session. Some people use BCAAs as a quick fix for a poor diet, expecting them to magically enhance their performance. Supplements are only effective when combined with a nutritious, well-rounded diet. Ensure your daily meals include lean proteins, whole grains, vegetables, and healthy fats to create a strong foundation for your fitness goals. Neglecting Post-Workout Nutrition While BCAAs help reduce muscle breakdown and improve recovery, they cannot replace a proper post-workout meal or

Beetroot Juice Powder: A Natural Booster for Endurance and Circulation Beetroot, a part of Amaranthaceae Chenopodiaceae family, often celebrated as a superfood, has gained significant attention for its ability to support endurance, enhance circulation, and improve overall health. When transformed into beetroot juice powder, this vibrant root becomes even more versatile and convenient for daily use. Rich in essential nutrients, antioxidants, and nitrates, beetroot juice powder serves as a natural powerhouse to elevate your fitness and wellness game. What Makes Beetroot Juice Powder Special? Beetroot juice powder is derived from fresh beets (Beta vulgaris L.), dehydrated, and finely ground into a concentrated form. This process locks in its nutrients, making it a convenient and potent supplement. Beets are rich in multiple biological active phytochemicals like betalains, flavonoids, polyphenols, saponins, and nitrates; it is also abundant in potassium, sodium, phosphorus, calcium, magnesium, copper, iron, zinc, and manganese this powder offers a wide range of health benefits. Key Health Benefits of Beetroot Juice Powder 1. Boosts Endurance and Athletic Performance Beetroot juice powder is renowned for its ability to boost athletic performance. The high nitrate content in beetroot gets converted into nitric oxide in the body, which helps dilate blood vessels and improve oxygen delivery to muscles. This enhances stamina and reduces fatigue, especially making it a favorite among athletes and fitness enthusiasts. 2. Improves Blood Circulation Nitric oxide derived from beetroot juice powder relaxes and widens blood vessels, promoting better blood flow. Improved circulation supports heart health, reduces blood pressure, and ensures that vital organs receive an adequate supply of oxygen and nutrients. 3. Aids Detoxification Beetroot juice powder is rich in antioxidants and betalains, which help combat oxidative and nitrative stress along with supporting liver function. The presence of reactive oxygen or nitrogen species in the body causes oxidative and nitrative stress. These substances have the ability to harm DNA and cells. Its detoxifying properties aid the body in eliminating toxins, promoting a cleaner and more efficient system. 4. Cognitive Benefits Beetroot juice powder enhances blood flow, which isn’t just beneficial for muscle strength; it’s also great for the brain as well. Improved circulation to the brain, thanks to the nitric oxide boost, supports cognitive function and may reduce the risk of age-related cognitive decline. 5. Supports Cardiovascular Health According to research, regular consumption has been linked to increased production of good HDL cholesterol and decreased levels of dangerous LDL cholesterol. It has also been demonstrated to help people with cardiac problems, and reduces inflammation, all of which contributes to healthier heart health. Additionally, the nitrates present in beet also facilitate positive effects on blood flow and nitric oxide levels, contributing to improved cardiovascular health. 6. Anti-Inflammatory Properties The betalains, also known as phenethylamine-betaxanthin, a natural pigmenting agent in beetroot, are potent anti-inflammatory compounds that help reduce chronic inflammation in the body. This can alleviate symptoms of conditions like arthritis and support overall joint health. (7) Reduces Blood Sugar Alpha lipoic acid, an antioxidant found in beets, has been demonstrated to improve insulin sensitivity, decrease blood sugar levels, and shield diabetic patients from oxidative stress-related alterations. Additionally, high in fiber, beet juice facilitates the normal passage of waste products and pollutants via the digestive tract. Hyperglycemia is brought on by either insufficient insulin production by the pancreas or improper insulin processing by cells. Beetroot and other high-fiber foods slow down the body’s absorption of glucose, allowing the body more time to process insulin. (8) Ways to Incorporate Beetroot Juice Powder into Your Regimen Beetroot juice powder is incredibly versatile. It can be mixed into smoothies, juices, or water for a quick energy boost. It’s also a great addition to pre-workout drinks, salad dressings, or baked goods to enjoy its health benefits in creative ways. Another convenient way to reap these benefits is to try Ruokamill’s ProBlend+ for Men, which contains the adaptogenic properties of beetroot juice powder and enhances endurance, supports circulation, and promotes overall well-being in a natural, palatable, and effective way to support your health goals. Whether you’re an athlete seeking improved performance or simply aiming for better overall health, Ruokamill’s ProBlend+ for Men are here to help you thrive. Final Thoughts Beetroot has been historically consumed despite being bitter in nature. Consuming beetroot juice is known to aid in detoxing and introduces a higher concentration of minerals, including potassium. Beet juice is beneficial to the body because it fights diabetes, supports heart and brain health, aids in detoxification, and is a wonderful source of vitamins. Ruokamill helps you embrace the power of beetroot juice powder without any hassle and experience the difference it can make in your endurance, circulation, and vitality.  References: Chen, L., Zhu, Y., Hu, Z., Wu, S., & Jin, C. (2021). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science & Nutrition, 9(11), 6406–6420. https://doi.org/10.1002/fsn3.2577 Rojas-Valverde, D., Montoya-Rodríguez, J., Azofeifa-Mora, C., & Sanchez-Urena, B. (2020). Effectiveness of beetroot juice derived nitrates supplementation on fatigue resistance during repeated-sprints: a systematic review. Critical Reviews in Food Science and Nutrition, 61(20), 3395–3406. https://doi.org/10.1080/10408398.2020.1798351 Zamani, H., De Joode, M. E. J. R., Hossein, I. J., Henckens, N. F. T., Guggeis, M. A., Berends, J. E., De Kok, T. M. C. M., & Van Breda, S. G. J. (2020). The benefits and risks of beetroot juice consumption: a systematic review. Critical Reviews in Food Science and Nutrition, 61(5), 788–804. https://doi.org/10.1080/10408398.2020.1746629 Chen, L., Zhu, Y., Hu, Z., Wu, S., & Jin, C. (2021b). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science & Nutrition, 9(11), 6406–6420. https://doi.org/10.1002/fsn3.2577 Miraftabi, H., Avazpoor, Z., Berjisian, E., Sarshin, A., Rezaei, S., Domínguez, R., Reale, R., Franchini, E., Samanipour, M. H., Koozehchian, M. S., Willems, M. E. T., Rafiei, R., & Naderi, A. (2021). Effects of beetroot juice supplementation on cognitive function, aerobic and anaerobic performances of trained male taekwondo athletes: a pilot study. International Journal of Environmental Research and Public Health, 18(19), 10202.

10 Incredible Benefits of Cocoa Powder Cocoa powder, derived from cacao beans, is not just a delicious treat but also a powerhouse of nutrients and antioxidants. It has been used for centuries for its health benefits, and modern research continues to uncover its remarkable properties.  Let’s explore the top 10 incredible benefits of cocoa powder and how it contributes to overall health. Antioxidant Cocoa powder is packed with flavonoids, which are powerful and highly advantageous to your health, and are included in cocoa powder. One class of phenolic chemicals with strong antioxidant potential is flavonoids. Procyanidins, epicatechins, and catechins are among them. These substances are essential in the fight against free radicals, which are erratic chemicals that put the body through oxidative stress. They minimize inflammation in the body and shield cells from harm by scavenging and neutralizing free radicals. Additionally, these antioxidants can lower the risk of a number of illnesses, including cardiovascular diseases, kidney disease, cancer, arthritis, neurological disorders, and respiratory disorders. (1) Heart Health Cocoa powder contains flavonoids such as epicatechins that have been shown to have numerous beneficial benefits on the heart and blood vessels. These flavonoids help relax and dilate the capacity of the arteries, eventually enhancing endothelial function. Cocoa powder can also increase blood flow, lower blood pressure, and promote cardiovascular health by encouraging healthy blood vessel function. Furthermore, it has been demonstrated that consistent use of cocoa powder significantly improves a number of cardiovascular health indicators. It can raise HDL cholesterol (good cholesterol), decrease LDL cholesterol (bad cholesterol), and lessen the chance of blood clots. Additionally, a review of several randomized control trials revealed that eating cocoa was linked to lower systolic and diastolic blood pressure. (2) Cognitive Function Cocoa powder has been linked to improved cognitive function due to its ability to increase blood flow to the brain. It may enhance memory, focus, and overall mental performance. The effects of cocoa flavanols in both clinical and normal aging populations have been studied. Drinking a beverage high in flavanols on a daily basis improves cognitive function in both healthy older adults and those experiencing early memory loss. Also, the presence of theobromine in cocoa also provides a mild stimulant effect, improving alertness and mood. (3,4) Stress Cocoa contains tryptophan, an amino acid that promotes the production of serotonin, the “feel-good” hormone. As a result, it naturally elevates mood. Additionally, it contains a substance known as PEA (phenethylamine), which causes the brain to release endorphins and other neurochemicals that improve mood. The flavonoids in cocoa also aid in relaxation and stress reduction. (3, 5) Skin Health Antioxidants found in cocoa powder aid in the elimination of free radicals. It nourishes the skin and prevents the onset of wrinkles. It is composed of flavonoids and phenolic acids, two antioxidant groups that are excellent at scavenging free radicals. This encourages the production of new skin cells, which hides wrinkles and fine lines. Cocoa powder’s abundant supply of amino acids also helps to preserve the suppleness and smoothness of skin by increasing collagen. The antioxidants in cocoa protect the skin from UV damage, improve hydration, and enhance skin elasticity. Consuming cocoa can contribute to a glowing, youthful complexion. (6) Weight Management Cocoa may help regulate, reduce appetite and improve satiety by reducing cravings and increasing feelings of fullness. Its natural compounds like caffeine and theobromine can aid in maintaining a healthy weight when consumed in moderation as part of a balanced diet. Antioxidants in cocoa aid in fat burning by increasing metabolism and encouraging lipid oxidation. Caffeine and theobromine, which are found in cacao, may aid in increasing metabolism and decreasing cravings. Consuming cocoa is also thought to boost the synthesis of adiponectin, a protein. Adults with higher blood levels of adiponectin typically have lower body fat percentages. It has been shown to raise serotonin, which suppresses hunger, and decrease ghrelin levels, which enhance appetite. Due to its high protein content, cacao may also help you feel fuller for longer periods of time and lessen cravings. (7, 8 & 9) Regulates Blood Sugar Levels Cocoa flavonoids improve insulin sensitivity, helping to stabilize blood sugar levels. This makes it a beneficial addition to the diet of individuals managing diabetes or at risk of developing it. Flavanols may reduce glucose excursion, which helps individuals with metabolic disorders maintain glucose homeostasis by inhibiting digestive enzymes and transporters. Additionally, cocoa may benefit insulin signaling by reducing inflammation and oxidative stress on insulin-signaling pathways and/or by boosting the incretin (hormones secreted by the gut in response to food, that help lower blood glucose levels) response. (10) Boosts Immunity The polyphenols in cocoa support a healthy immune system by preventing free radical damage to immunological cells, reducing inflammation, and promoting the growth of beneficial gut bacteria. This enhances overall immunity and gut health. It has been demonstrated that the flavonoids in cocoa powder improve immunological responses generally and the condition of immune cells in particular. Other healthy substances, such as theobromine, which has been shown to have antibacterial qualities, are also present in cocoa powder. This may strengthen the body’s defenses against infections and help fight off dangerous bacteria. (11) Muscle Recovery Cocoa contains magnesium and potassium, which are essential minerals for muscle function and recovery. These nutrients help reduce muscle cramps and promote faster recovery after workouts. Theobromine, an active compound in cocoa, helps fight inflammation, which aids in muscle repair by accelerating the healing process and enables muscle recovery. (12, 13) Provides Essential Nutrients Cocoa powder is a natural source of iron, magnesium, potassium, zinc, and calcium. The stimulation of muscular contraction, including heart muscle contraction, is facilitated by these nutrients. Additionally, these nutrients contribute to overall health by supporting bone strength, energy production, and immune function. In addition to the typical signs of a nutritional shortage, such as exhaustion, gastrointestinal issues, and mental fog, deficiencies in any of these nutrients can cause irregular heartbeats. (14) Final Thoughts At Ruokamill, we understand the incredible health benefits of cocoa powder, which

Grape Seed Extract: A Hidden Gem for Antioxidant Support Grape seed extract (GSE), derived from the seeds of grapes, is gaining recognition as a potent ingredient in the health and wellness industry. Packed with powerful antioxidants, including proanthocyanidins, this natural extract offers numerous health benefits. From reducing inflammation to supporting cardiovascular health, grape seed extract is truly a hidden gem. Benefits of Grape Seed Extract 1. Rich in Antioxidants Grape seed extract is a powerhouse of antioxidants, particularly proanthocyanidins. They have a higher antioxidant activity when compared to other well-known antioxidants like vitamin C, vitamin E, and carotene. These compounds help neutralize harmful free radicals in the body, protecting cells from damage caused by oxidative stress. This protective effect supports overall health and helps reduce the risk of chronic diseases. (1,2) 2. Promotes Cardiovascular Health Essential fatty acids, especially linoleic acid from the omega-6 family, are abundant in grape seeds. It aids in controlling blood cholesterol levels overall, especially low-density lipoproteins (LDL), commonly referred to as “bad cholesterol.” In fact, the development of atherosclerosis is caused by LDL cholesterol. Thus, omega-6 from grape seed extract can assist blood pressure regulation, lower inflammation, and help control bad cholesterol levels. Together with dietary interventions, such as preventing arteriosclerosis, which is the hardening of the arteries, these cumulative effects can help maintain a healthy cardiovascular system and lower the chance of developing cardiovascular diseases. (3) 3. Anti-Inflammatory Properties Grape seed extract contains proanthocyanidins, which may lessen inflammation by controlling inflammatory pathways and lowering the buildup of nitric oxide and pro-inflammatory cytokines. Chronic inflammation is a root cause of many health issues, including arthritis and heart disease. Grape seed extract contains bioactive compounds that can help reduce inflammation, promoting overall wellness and joint health. In addition to this, Grape seed extract may aid with wound healing, eye strain, and chronic venous insufficiency. (4) 4. Enhances Skin Health The antioxidant properties of grape seed extract also extend to skin health. By protecting the skin from damage caused by UV rays and pollution, it helps maintain elasticity and reduces signs of aging, such as wrinkles and fine lines. The anti-inflammatory properties of grape seed extract help significantly improve skin barrier function. Grape seed extract contains resveratrol which helps support collagen content in the skin, promoting better aging. (3,5) 5. Supports Cognitive Function Emerging research indicates that grape seed extract may support brain health by protecting neurons from oxidative stress and improving blood flow to the brain. This makes it a promising ingredient for cognitive health and memory support. It is believed that flavonoids’ anti-inflammatory and antioxidant qualities can postpone or lessen the onset of neurodegenerative illnesses like Alzheimer’s disease. (6) 6. Aids in Weight Management Grape seed extract has been linked to supporting metabolism and delaying fat absorption, which suppresses hunger. This could help those who are trying to reduce their body weight or who need to consume less fat for other health-related reasons. The grape seed extract’s mode of action involved inhibiting both the pancreatic enzyme lipase and the enzyme lipoprotein lipase, which hydrolyzes triglycerides from plasma lipoproteins. This may help aid in weight management when combined with a balanced diet and regular exercise. (7, 8) 7. Immune Health The immune-boosting properties of grape seed extract are attributed to its ability to combat oxidative stress, which can weaken the immune system. The tannins included in grape seed extract have antimutagenic and antioxidant properties. As a result, grape seed extract may shield other tissues, including the lining of blood vessels, from harm. Extract from grape seeds may offer protection against oxidized LDLs, free radicals, and other detrimental aspects of metabolism. It is claimed that extract from grape seeds lowers histamine production. This could make nasal allergies less severe. Additionally, it might lessen the early deterioration of vitamin C.  Regular intake can help strengthen the body’s defense mechanisms. (9,10) Final Thoughts Adaptogens are natural substances that help the body adapt to stress and restore balance. Grape seed extract, with its potent antioxidant and anti-inflammatory properties, functions as an adaptogen by helping the body manage oxidative and environmental stress. It supports homeostasis, ensuring that various physiological processes remain balanced even during times of stress. Grape seed extract is a natural treasure with an array of health benefits, from enhancing cardiovascular health to promoting glowing skin and supporting stress management. Its adaptability and potency as an adaptogen make it a valuable addition to any wellness routine. Ruokamill’s ProBlend+ for Adults incorporates grape seed extract as an adaptogen, to ensure that our products not only provide antioxidant support but also help consumers manage stress and maintain overall health. So, embrace the power of grape seed extract and let it transform your wellness journey. References: Ma, Z. F., & Zhang, H. (2017). Phytochemical Constituents, Health Benefits, and Industrial Applications of Grape Seeds: A Mini-Review. Antioxidants (Basel, Switzerland), 6(3), 71. https://doi.org/10.3390/antiox6030071  Gupta, M., Dey, S., Marbaniang, D., Pal, P., Ray, S., & Mazumder, B. (2020). Grape seed extract: having a potential health benefits. Journal of food science and technology, 57(4), 1205–1215. https://doi.org/10.1007/s13197-019-04113-w  Feringa, H. H., Laskey, D. A., Dickson, J. E., & Coleman, C. I. (2011). The effect of grape seed extract on cardiovascular risk markers: a meta-analysis of randomized controlled trials. Journal of the American Dietetic Association, 111(8), 1173–1181. https://doi.org/10.1016/j.jada.2011.05.015  Nallathambi, R., Poulev, A., Zuk, J. B., & Raskin, I. (2020). Proanthocyanidin-Rich Grape Seed Extract Reduces Inflammation and Oxidative Stress and Restores Tight Junction Barrier Function in Caco-2 Colon Cells. Nutrients, 12(6), 1623. https://doi.org/10.3390/nu12061623  Sochorova, L., Prusova, B., Cebova, M., Jurikova, T., Mlcek, J., Adamkova, A., Nedomova, S., Baron, M., & Sochor, J. (2020). Health Effects of Grape Seed and Skin Extracts and Their Influence on Biochemical Markers. Molecules, 25(22), 5311. https://doi.org/10.3390/molecules25225311   Li, B., Cheng, J., Cheng, G., Zhu, H., Liu, B., Yang, Y., Dai, Q., Li, W., Bao, W., & Rong, S. (2023). The effect of grape seed procyanidins extract on cognitive function in elderly people with mild cognitive impairment: A randomized, double-blind, placebo-controlled clinical trial. Heliyon, 9(6), e16994.

Understanding Hyaluronic Acid Beauty is more than just appearances, as they say. It’s not just a nice saying but a fact: Our internal bodily functions are closely related to the condition and look of our skin, the largest organ in our body. Our lifestyle choices, including what we eat and drink (and in what amounts), have a significant impact on how our skin looks and feels. Nutrients in our diet are crucial for the development, maintenance, and general health of skin cells. Therefore, it’s not surprising that ingestible skincare has been growing in favor as a substitute for more conventional topical skincare, such as the serums and lotions we apply to our beloved faces. If your skincare routine looks like a science experiment, you’ve probably heard of hyaluronic acid (HA), also known as the holy grail of hydration, HA has earned its spot in serums, creams, and now in your daily diet as well. It’s high time that we level up our hydration game and drink our dose of hydration. But before that, let’s see what’s the hype behind this legendary beauty elixir. What Is Hyaluronic Acid? Hyaluronic acid is a naturally occurring substance in your body that acts like a humectant, retaining moisture to keep your skin, joints, and even eyes hydrated. Think of it as your body’s personal water bank, ensuring everything stays plump, smooth, and functioning. As we age, our body’s hyaluronic acid levels decrease, which may be a cause in some aging issues linked to water loss, like fine dry wrinkles and decreased skin flexibility. (1) In reality, it isn’t acidic, despite its name. Although uronic acid, one of the molecules that makes up its chemical structure, is the source of the “acid” portion of its name, it does not have exfoliating properties. Rather, its name describes various sugar-based molecule sizes that are frequently present in its sodium salt form, also known as sodium hyaluronate. This is referred to as a polysaccharide complex. These substances can arrange themselves into a variety of mesh-like structures, ranging from a big hyaluronic acid crosspolymer of varied weights to the minuscule, hydrolyzed form. Due to its versatility, it can perform a number of bodily activities. It is found in numerous skeletal tissues and organs, although it is most concentrated in the skin, accounting for around half of the body’s hyaluronic acid. (2) Topical vs. Oral HA is an ingredient in many skincare products that promise to make the skin more hydrated. But here’s the catch: A closer examination of the product’s HA type is necessary to provide the solution. HA has multiple molecular sizes. Even though they are the greatest at binding water and providing hydration, larger HA molecules are unable to enter the skin; it doesn’t address the root of the problem. When administered topically (to the skin), these molecules remain on top of the skin, providing hydration just at the surface. Only the epidermis, the outermost layer of skin, may be penetrated by smaller HA molecules because they bind less water than bigger HA molecules. A product with HA molecules of different sizes will have the most surface hydration. Enter oral consumption. Research suggests that ingesting hyaluronic acid is far more effective at delivering hydration where it matters. Once absorbed, it travels through your bloodstream, boosting moisture levels in your skin, joints, and connective tissues from the inside out. So instead of just hydrating your face, you’re hydrating everything. (3) Multifaceted Benefits of Hyaluronic Acid Skin Health: Hyaluronic acid’s unmatched capacity to moisturize the skin is its main advantage. It restores damaged skin cells, leaving your face smooth and glowing. HA can lessen the visibility of fine lines and wrinkles, boost skin elasticity by preserving moisture, and encourage the formation of collagen, giving the illusion of firmer, younger skin. All skin types, even those with sensitive or acne-prone skin, can benefit from HA’s mild nature. It can lessen redness and discomfort. (1, 3 & 4) a. Joint Cushioning: Hyaluronic acid is naturally present in the synovial fluid of numerous joints in the body. In a healthy joint, synovial fluid acts as a lubricant, allowing the cartilage at the ends of your joints to glide against one another. This preserves the health and mobility of your joints. (5) b. Enhanced Wound Healing: Hyaluronic acid promotes fibroblast and keratinocyte migration and proliferation while also acting as a growth factor reservoir. In simpler words, this helps retain wound hydration, absorb water, and speed up the tissue repair and healing process. (6) Overall Hydration: Think of it as a hydration boost for your entire body. Hyaluronic acid is extremely effective in retaining water. It retains up to 1000 times its weight in water. It is therefore frequently used to treat dry eyes. Additionally, it is utilized in serums, ointments, lotions, and moisturizing creams. (7) Final Thoughts Hyaluronic acid isn’t just a skincare ingredient, it’s a full-body hydrator. Whether you’re after glowing skin, creak-free joints, or just better overall hydration, adding oral HA to your routine is a no-brainer. Its ability to hydrate, plump, and rejuvenate the skin has made it a staple ingredient in many beauty routines.  So, if you haven’t already, it’s time to incorporate hyaluronic acid into your routine and witness its benefits for supple and healthier-looking skin. With that being said, we hope this article has helped you understand the benefits and versatility of hyaluronic acid for the skin. Infusing a daily dosage of hyaluronic acid to your skin through Ruokamill’s ProBlend+ for Women could revolutionize your beauty routine. Say goodbye to skin dryness, dullness, and premature aging, and embrace the goodness of hyaluronic acid with each sip of our ProBlend+. References: Bravo, B., Correia, P., Gonçalves Junior, J. E., Sant’Anna, B., & Kerob, D. (2022). Benefits of topical hyaluronic acid for skin quality and signs of skin aging: From literature review to clinical evidence. Dermatologic Therapy, 35(12), e15903. https://doi.org/10.1111/dth.15903 Fallacara, A., Baldini, E., Manfredini, S., & Vertuani, S. (2018). Hyaluronic acid in the third millennium. Polymers, 10(7),

A Guide to Vegan Collagen Collagen is the buzzword of the day when it comes to strong hair and radiant skin. Vegetarians and vegans have traditionally shunned collagen since it is frequently associated with animal products. In recent years, vegan collagen powder has become popular as a plant-based substitute for conventional collagen supplements made from animals. This cutting-edge product provides a host of advantages for skin health without sacrificing morality or the environment. What role does vegan collagen play in this equation for beauty? Is it feasible to obtain collagen’s health benefits without consuming animal products? Let’s explore the advantages of incorporating vegan collagen into your skincare routine. What Is Collagen? Collagen is the most abundant protein in the human body, acting as the structural glue that holds us together. Found in skin, bones, muscles, and connective tissue, collagen provides elasticity to your skin, strength to your hair, and resilience to your joints. There are more than 28 types of collagen out of which type 1 Collagen is the most abundant of all and accounts for 90% of the collagen within the human body. (1) Collagen primarily consists of amino acids like glycine, proline, and hydroxyproline which bind together to form a triple helix structure and give it rigidity, strength, and elasticity. (2) Collagen is naturally produced by our body through connective tissue cells called fibroblasts, which use amino acids, vitamin C, zinc, and copper. However, as fibroblasts become less active, synthesis starts to decrease in early adulthood. Aging symptoms like wrinkles and sagging skin are caused by this decrease in collagen production. (2) Benefits of Collagen Skin Health Collagen is a key component of your skin. The extracellular matrix (ECM), the structure that sits beneath the surface of your skin and gives it a taut, firm appearance, is largely composed of collagen. Our ECM naturally starts degrading as we age, resulting in wrinkles and fine lines on the skin’s surface. However, studies reveal that taking collagen supplements might improve the integrity of your extracellular matrix (ECM) and result in skin that looks younger. Additionally, collagen contributes to the hydration, suppleness, and strengthening of the skin. It also contributes to the healing of wounds, according to several studies. (3,4) Joint Health Collagen supplements have the potential to improve joint health by promoting cartilage synthesis. A study suggests that taking collagen supplements may help people with osteoarthritis feel less pain in their joints. The preservation and repair of joint tissue may be facilitated by collagen peptides. (5) Digestive Health Collagen may help maintain the integrity of the intestinal lining. According to some research, collagen peptides may help with conditions like leaky gut syndrome by preserving the gastrointestinal tract’s mucosal lining. (6) Bone Health  Through an increase in bone mineral density, collagen supplements may help maintain healthy bones. Research suggests that collagen supplements may improve bone health, especially in postmenopausal women. (7) Gum Health Collagen is one of the main structural components in our periodontal ligaments and gums. It is responsible for the dental structure. Research shows that collagen peptides enhance gum integrity resulting in stronger and thicker gums around the teeth. (8) Vegan Collagen VS Animal/Marine Collagen Animal or Marine collagen is derived from animal sources like bovine (cow) or marine (fish) collagen. Vegan collagen, however, is made through innovative processes like fermentation technology from plant-based raw materials. It is “programmed” to produce the same amino acid chains found in animal collagen, making vegan collagen just as effective as traditional collagen without involving animals. (9) Vegan Collagen Animal or Marine Collagen Sources Completely plant-based, made via bioengineering or sourced from algae. Derived from animal tissues, bones, or scales. Sustainability More eco-friendly and cruelty-free, aligning with sustainable living practices. Production involves animal farming, which has a significant environmental footprint. Nutritional Compatibility Perfect for everyone, including vegans, vegetarians, and those with dietary restrictions. Works well for non-vegetarians. Oral vs Topical Collagen Here’s the beauty myth-buster of the day: slathering collagen on your skin doesn’t do much. Why? Collagen molecules are massive, meaning they can’t penetrate the skin barrier effectively. Topical products may hydrate the outer layer, but they won’t rebuild the collagen matrix beneath. Research shows that oral consumption of collagen, or its vegan counterparts, are shown to provide superior results. By ingesting it, your body breaks it down into amino acids, which are then used to produce collagen where it’s needed most, whether in your skin, joints, or hair follicles. So yes, beauty really does start from within. Hence, eating your skincare is better than applying it. (10) Final Thoughts Collagen isn’t just a buzzword; it’s the cornerstone of health and beauty. But gone are the days when you had to rely on animal-derived options. With vegan collagen, you can glow sustainably while enjoying the same incredible benefits. Ruokamill believes in empowering women to thrive from the inside out. That’s why we incorporate vegan collagen into our ProBlend+ for Women. This thoughtfully crafted mix not only supports skin health but also boosts overall vitality, making it the perfect addition to your daily routine. With Ruokamill, you’re not just drinking a nutrition mix, you’re sipping on your skincare at the same time. References: Ricard-Blum S. (2011). The collagen family. Cold Spring Harbor perspectives in biology, 3(1), a004978. https://doi.org/10.1101/cshperspect.a004978  Wu, M., Cronin, K., & Crane, J. S. (2023, September 4). Biochemistry, collagen synthesis. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507709/  Sun B. (2021). The mechanics of fibrillar collagen extracellular matrix. Cell reports. Physical science, 2(8), 100515. https://doi.org/10.1016/j.xcrp.2021.100515  CMartínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332  Abrahams, M., O’Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR formative research, 6(5), e36339. https://doi.org/10.2196/36339  König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97.