No. 103Bee products
Bee pollen, propolis and royal jelly are made by honeybees, the original small-batch producers. Bee pollen and royal jelly supply a mix of protein, vitamins and minerals. Propolis, the resin bees use to seal their hives, is used for the throat and to support immunity.
Main benefits
Nutrients; propolis for throat and immunity
Food sources
Bee pollen is pollen packed by bees; propolis is resin bees gather from tree buds; royal jelly is a secretion worker bees feed to the queen. Raw honey contains small amounts of pollen and propolis.
Why people take it
People take bee pollen and royal jelly as nutrient-rich foods, and propolis for sore throats and immune support. Evidence is limited, with propolis having the most research.
Amounts
Common amount: bee pollen, start with a few granules and build to 1–2 teaspoons; propolis 400–500 mg; royal jelly 300–1,000 mg a day.
Cautions and interactions
Bee sting, pollen or ragweed allergy and asthma (risk of severe reaction). Blood thinners (propolis).
Reference entry: not taught in a course Lesson.
No. 104Beta-glucans
Beta-glucans are a type of fiber found in the cell walls of yeast, oats, barley and mushrooms. Beta-glucans from yeast and mushrooms are used to support the immune system. Oat beta-glucan forms a gel in the gut that helps lower cholesterol, a win for humble oatmeal.
Main benefits
Immunity; oat beta-glucan lowers cholesterol
Food sources
Found in oats, barley, baker's and brewer's yeast, and mushrooms such as shiitake, maitake and reishi.
Why people take it
People take oat beta-glucan to lower cholesterol, which is well supported, and yeast or mushroom beta-glucans for immune support, where the evidence is more limited.
Amounts
Common amount: yeast beta-glucan 250–500 mg; oat beta-glucan 3 g a day.
Cautions and interactions
Immunosuppressant drugs. Autoimmune disease.
Reference entry: not taught in a course Lesson.
No. 105Electrolytes
Electrolytes are minerals such as sodium, potassium and magnesium that carry an electric charge in body fluids, hence the name. They help balance water in the body and let nerves and muscles, including the heart, work properly. Electrolyte mixes help replace what is lost through sweat, illness or fasting.
Main benefits
Hydration in heat, exercise, fasting and illness
Food sources
Sodium comes from salt, broths and olives. Potassium is in potatoes, beans, bananas, avocados and leafy greens. Magnesium is in nuts, seeds, beans and whole grains. Coconut water has some potassium.
Signs you may be low
Muscle cramps, headache, fatigue, dizziness and weakness. People at risk include those who sweat heavily, fast, follow low-carb diets, have vomiting or diarrhea, or take water pills. A blood test confirms it.
Amounts
Common amount: as labeled; see sodium, potassium and magnesium above.
Cautions and interactions
Kidney disease and heart failure. Potassium with ACE inhibitors, ARBs or potassium-sparing water pills. People on a salt-restricted diet for blood pressure use sodium-free mixes.
Reference entry: not taught in a course Lesson.
No. 106Hyaluronic acid
Hyaluronic acid is a substance the body makes that holds water like a sponge (a very, very good sponge). It helps lubricate and cushion the joints and keeps skin plump and moist. Levels in the body fall with age.
Main benefits
Joint lubrication; skin moisture
Food sources
Not found in most foods in useful amounts; bone broth and animal skin contain a little. The body makes its own, and supplements are made by bacterial fermentation or from rooster combs.
Why people take it
People take it for joint comfort and skin hydration. Some small studies are encouraging for both, but the evidence for supplements taken by mouth is still limited.
Amounts
Common amount: 120–240 mg a day.
Cautions and interactions
Few known; little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 107Moringa
Moringa is a fast-growing tree native to India whose leaves are dried and ground into a green powder. The leaves are nutrient-dense, with protein, vitamins, minerals and antioxidants: a multivitamin that grows on trees. Moringa also helps steady blood sugar.
Main benefits
Nutrient-dense greens; blood sugar
Food sources
The leaves of the Moringa oleifera tree, eaten as a vegetable in parts of Asia and Africa and sold dried as leaf powder.
Why people take it
People use it as a nutrient-rich green food and to help with blood sugar. Its nutrition is well documented, but the evidence for blood sugar in people is limited.
Amounts
Common amount: 1–2 teaspoons of leaf powder a day.
Cautions and interactions
Pregnancy (root and bark). Diabetes, blood pressure and thyroid medication.
Reference entry: not taught in a course Lesson.
No. 108Sea moss
Sea moss, also called Irish moss, is a red seaweed that is often blended into a gel. It provides minerals, including iodine, which the thyroid uses to make its hormones. How much iodine it contains varies widely, so labels are more guess than guarantee.
Main benefits
Minerals, including iodine
Food sources
A red seaweed (Chondrus crispus and related species) that grows on rocky Atlantic coasts. It is also the source of carrageenan, a food thickener.
Why people take it
People take it as a mineral-rich food and a source of iodine. It has become popular online, but research on sea moss itself is limited.
Amounts
Common amount: 1–2 tablespoons of gel a day.
Cautions and interactions
Iodine content varies widely: thyroid conditions and anyone on an iodine plan (Lesson 5). Heavy metals: buy tested.
Reference entry: not taught in a course Lesson.
No. 109Shilajit
Shilajit is a sticky, tar-like resin that seeps from rocks in high mountains such as the Himalayas, formed over time (a very long time) from plant matter. It contains fulvic acid and many minerals. It has a long history in Ayurvedic medicine.
Main benefits
Fulvic acid and minerals; energy; popular for men's health
Food sources
Not a food. It is a mineral resin collected from mountain rock and then purified for supplements.
Why people take it
People take it for energy and vitality, and it is popular for men's health. Research is small and the evidence is limited.
Amounts
Common amount: 250–500 mg a day of purified product.
Cautions and interactions
Raw or unpurified shilajit can contain heavy metals. High iron conditions (hemochromatosis). Gout. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 110Spirulina and chlorella
Spirulina and chlorella are algae sold as green powders and tablets, pond life turned pantry staple. Both provide protein, chlorophyll, minerals and B vitamins. Chlorella also has a tough cell wall that can bind some toxins in the gut.
Main benefits
Protein, chlorophyll, minerals and B vitamins; chlorella binds some toxins
Food sources
Spirulina is a blue-green alga grown in fresh water; chlorella is a single-celled green alga. Both are farmed in tanks or ponds and dried.
Why people take it
People use them as nutrient-dense green foods, and chlorella to support detox. Their nutrient content is well documented, but evidence for other benefits is limited.
Amounts
Common amount: spirulina 1–8 g; chlorella 2–10 g a day.
Cautions and interactions
Buy tested products (algae toxins, heavy metals). Autoimmune disease. PKU (spirulina). Warfarin (chlorella is high in vitamin K).
Reference entry: not taught in a course Lesson.