Month: October 2020
Herbs: A brief overview
Ashwagandha
Ashwagandha is a popular Ayurvedic adaptogen that is thought to increase vitality and strength, and level out your mood with its de-stressing effects (1).
In fact, one study saw a reduction in morning cortisol levels of healthy adults who took ashwagandha daily (1).
Cortisol is the pesky hormone that is released when you’re stressed, and too much can cause things like weight gain, and disrupt your sleep.
So, could ashwagandha be the answer to mood-balancing, stress-free days? And is it even safe to take during pregnancy? Let’s find out.
What is ashwagandha?
Ashwagandha is an evergreen shrub, Withania somnifera, that grows in India, the Middle East, and Africa. It is also called “Indian Winter Cherry” or “Indian Ginseng” and belongs to the nightshade family like eggplants.
Its root is said to smell like a horse and is available in powder form (2).
Ayurveda is a system of natural medicine that originated in India thousands of years ago. It’s believed that bodily imbalances and stress are the cause of disease, and Ayurveda incorporates certain lifestyle interventions and natural therapies to help you re-balance.
Is ashwagandha safe during pregnancy?
In a study done with pregnant rats, researchers observed no toxicity effect on the mother or the developing fetus at levels up to 2000 mg/kg/day (3).
If you have come across certain “mommy blogs” talking about the positive effects of ashwagandha during pregnancy, tread lightly. These mother-to-mother support systems are helpful in some ways, but should not be taken as the word when it comes to YOUR pregnancy.
When it comes to the safety of herbs and other natural remedies, it is best to speak with your doctor regarding your personal circumstances. Many medical professionals caution against taking ashwagandha while pregnant as it may induce a miscarriage at high doses (4, 5).
Those with thyroid imbalances should take extra precautions since ashwagandha may worsen symptoms (6).
While there isn’t much research on ashwagandha and pregnancy, there is some research done on the effects it has on stress, and even on cancer, in animal and human studies (7).
Nutrition breakdown
100 g Ashwagandha Powder
- Calories: 45 calories
- Carbohydrates: 10 g
- Sugar: 0 g
- Fat: 0 g
- Protein: 1 g
- Fiber: 0 g
- Potassium: 282 mg
- Calcium: 32 mg
- Iron: 0.31 mg
- Phosphorus: 20 mg
- Niacin: 0.4 mg
All values provided by USDA nutrient database.
Are there benefits to consuming ashwagandha while pregnant?
As mentioned earlier, there is not a lot of research on ashwagandha and pregnancy, but there are studies showing positive effects in rats and healthy humans (8, 9).
A few different articles reviewed the current literature published testing ashwagandha and its role in cancer prevention.
What they saw across these studies was that withanolides (naturally occurring compounds in ashwagandha that have been used for 3000 years in traditional Ayurvedic practice for its pharmacologic effects) can debilitate the inflammatory response and certain enzymes involved in the metastatic progression of cancer (10, 11).
The most popular and widely seen reason for supplementing with ashwagandha is for its stress-reducing properties.
In this study, healthy adults consumed 300 mg of ashwagandha powder in capsule form for 60 days, and the researchers saw a 27.9% reduction in cortisol levels on day 60 compared to day 0 (12)!
Stress (and having increased levels of cortisol circulating through your body) can increase your heart rate, make you prone to headaches or digestive problems, cause sleeplessness, and weight gain.
Can ashwagandha boost male fertility?
What’s interesting is that quite a few studies have been completed on ashwagandha for men.
A study completed in 2009 showed that men who took 5 mg/day of ashwagandha root powder for 3 months had less stress and improved semen quality (13).
Three other studies also showed significant improvements in male fertility with ashwagandha supplementation (14, 15, 16).
Are there potential side effects?
A literature review of 69 human studies reported no serious adverse effects of oral ashwagandha intake (17). There were some minor and mild effects, like abdominal discomfort and drowsiness, for these were minimal and did not last.
In addition to those findings, they also saw that no toxicity effects were present months after consuming this adaptogen.
However, keep in mind, these results were from non-pregnant individuals.
How can I use ashwagandha?
Ashwagandha is commonly blended into smoothies or other hot drinks to enjoy.
You can drink your adaptogenic beverage at any time of the day, though with the potential sleepy side effects mentioned earlier, you may want to try it at night.
Without altering the taste, you can even sprinkle it into the food you make, as long as you use less than a teaspoon of ashwagandha powder.
Alternatively, you (or your partner) can take it in capsule form while trying to conceive, if okayed by your physician.
The Bottom Line
- Since there are very few studies looking into ashwagandha while pregnant, you may want to wait to try out this trendy adaptogen until after your baby is born.
- Ashwagandha has been around and used for many years in Ayurvedic medicine, and could be a potentially positive herb to add to your daily routine.
- If you are interested in the anti-stress effects, know that there are many other ways to reduce stress, like exercising, meditation, talking and laughing with loved ones, or doing some of your favorite activities.
- There are some promising results for male fertility, but no significant results for female fertility, unfortunately.
CBD Oil
Thyroid Nutrition
Elderberry
Anemia
Maca
You may have heard of maca recently, the hottest food trend for people on a fertility-boosting journey.
It’s touted to have a multitude of benefits, especially in the reproductive realm. But is maca safe during pregnancy or just another unproven trendy “health’ powder? We’ve got all the details on Maca during pregnancy below.
What is maca?
Maca is a native root plant from Peru. It is a cruciferous vegetable, like broccoli and cauliflower. It is often available in powder form, and many people report the taste as nutty.
There are three types of maca: red, yellow, and black. Different types of maca have different effects: black maca is more effective for men’s sperm production, motility, and semen volume (1).
If you read into the details of maca, it’s traditionally used to enhance fertility and is also said to improve energy and mood (2).
Most individuals who take maca powder blend it in their smoothies daily. However, other uses traditionally have included making it into teas and adding it to oatmeal, soups, and stews (3).
While there isn’t much research on maca during pregnancy, there is some research on maca and fertility. However, the amount of research done with maca, in general, is quite limited and typically uses animals or human males as research subjects or perimenopausal women.
Can Maca help you get pregnant?
Research for maca and fertility outcomes
Regarding women’s fertility, the research is scant and very inconclusive.
Many more studies and evidence support the use of maca for male fertility. Overall, maca has been found to improve semen parameters in men through increased sperm production and motility (3).
No studies have found it to have much effect on women’s hormones before menopause, and even fewer have studied it regarding pregnancy or conception.
Are there other benefits to consuming maca outside of pregnancy?
In minimal studies, maca was thought to potentially be able to support menopausal symptom treatment (4, 5). In one treatment, maca reduced the frequency and severity of individual menopausal symptoms, making it a natural alternative to Hormone Replacement Therapy (HRT) (6). In another study, maca reduced anxiety and depression in postmenopausal women (7).
Though these are not conclusive and research at this time is limited, maca does seem to have positive effects for those in the peri or postmenopausal stages for helping to manage symptoms at these stages.
Is maca safe during pregnancy?
The research needs to be more varied and plentiful.
In short, we don’t know. Since there is no sound scientific evidence or substantiated claim regarding maca consumption during pregnancy, most professionals do not recommend consuming maca or any other unregulated or unknown supplement (8).
We just don’t know if or how it could affect your baby.
Maca nutrition breakdown
1 Tablespoon Maca Powder (x):
- Calories: 30 calories
- Carbohydrates: 6 g
- Sugar: 4 g
- Fat: 0 g
- Protein: 1 g
- Fiber: 2 g
- Potassium: 130 mg
- Calcium: 20 mg
- Iron: 0.4 mg
Are there benefits to consuming maca while pregnant?
Maca is considered an adaptogen, meaning it helps your body adapt to stress. Adaptogens are trendy right now, so it makes sense maca is also part of this conversation.
While it’s fun and exciting, and possibly good for you to incorporate these adaptogens into your diet, again, there is little to no scientific research indicating that they’re safe for pregnant women.
The Botanical Safety Handbook sees “no identified problems for use during pregnancy or breastfeeding” for several adaptogens, including maca (9). However, a lack of evidence does not necessarily signify it is pregnancy safe.
Are there potential side effects?
According to multiple research sources related to maca consumption, no adverse or toxic levels are reported in animal or human trials.
However, professionals still caution about the utilization and dosage since each individual can react differently.
As previously stated, there is no research on using maca during pregnancy or maca root while pregnant. The potential for adverse side effects or birth outcomes is unknown.
Since we know it can potentially affect hormones, it may be best to avoid it if you have or have had conditions related to hormone imbalances related to estrogens, such as endometriosis, breast cancer, or fibroids, or if any of these runs in your family. It may also be best to avoid maca if you have a thyroid condition (since this impacts your hormones), and talk to a professional knowledgeable about your history and herbs like maca if you want to use it.
Avoid maca if you are currently pregnant or breastfeeding.
If I include maca in my diet, which product should I buy?
If you would like to include maca in your diet while trying to conceive or during postpartum and beyond, here are a few recommendations while shopping for maca and which ones we recommend.
Gelatinized (also known as “activated maca” vs. raw maca: Gelatinisation is a cooking process that helps make maca safer to consume, giving us more potential health benefits from the maca.
While raw maca has some higher amounts of more bioavailable compounds (such as fatty acids and enzymes destroyed during heating), raw maca is much more susceptible to growing mold. It cannot be stored for long periods.
The mold that can grow on raw maca can adversely affect your gut and entire body, and is known to taste sweeter than raw maca. The safest form of maca is commercially called gelatinized or activated maca, which has gone through high-pressure steam to kill the mold and sanitize it.
Due to the removal of the starch, the activated maca powder contains nutrients that are better absorbed and more readily available. One study found that these nutrients were best absorbed in the cooked form in a study observing the growth of mice (10).
In addition to choosing gelatinized maca, choose organic maca to avoid pesticides if possible.
Some Maca recommendations:
How much maca is okay to consume?
Start with 1 teaspoon daily, in tea, smoothie, soup, or yogurt. Consume maca within recommended serving sizes and do not exceed these daily serving recommendations.
The Bottom Line
- Maca has shown some positive effects in studies on women trying to conceive but is more beneficial for men’s fertility overall. Outside of pregnancy, maca can help boost energy and libido and support women in managing their symptoms in the postmenopausal period.
- It is generally not recommended to start any herbal supplement, including maca, while pregnant or breastfeeding and to discuss with your doctor or midwife if you do.
- Overall, the number of studies done and the number of women in the studies are so few that more research needs to be done before it’s safe to say that maca is something that can be incorporated into your and your growing baby’s diet.
- Avoid maca if you have or have had hormone imbalances and conditions related to estrogen in the past or present, such as endometriosis or breast cancer, or if these run in your family. It may also be best to avoid maca if you have a thyroid condition.
- If you are not pregnant and would like to include maca, buy organic, gelatinized maca to reduce the risk of mold and increase nutrient absorption.
Written by: Alessandra D’Orazio, MS, RDN
Reviewed/edited by: Ryann Kipping, MPH, RDN, LDN, and Claire Gilmore, MSCN, CNS, LDN
High Blood Pressure/ Preeclampsia
Spirulina
Spirulina is a supplement that has been around for a long time. You may recall its popularity from the mid-2000s when it seemed everyone was taking it.
There are many purported health benefits, but is spirulina during pregnancy safe? Could it even provide benefits for pregnant women? Let’s take a look.
What is spirulina?
Spirulina comes from blue-green algae, or cyanobacteria, that grows in fresh and saltwater (1).
It’s an extremely popular supplement that’s recognized worldwide as the “ultimate superfood.” Spirulina is reported to increase energy, improve your mood, have potent antioxidants, and potentially help prevent heart disease, non-alcoholic fatty liver disease, and cancer (2, 3, 4).
Spirulina consumption dates back to the Aztecs in the 1400s and 1500s but is said to be more than 3.5 billion years old. The Aztecs would harvest spirulina, dry it, then mix it with other foods they ate (5).
The legend is that emperor Montezuma liked to eat fish and would send his followers hundreds of kilometers away from home to the ocean to catch the fish the emperor liked. And, spirulina was the food that kept them energized for the long haul.
Is spirulina safe during pregnancy?
There is not a lot of research done with spirulina investigating the effects it has on pregnant women, but there are a few articles that touch on the benefits and the risks that we will discuss throughout this article.
Studies in mice are promising, as they tend to show positive effects of spirulina during pregnancy.
In 2012, a study was published that demonstrated protective effects that spirulina’s antioxidants had on a certain type of neural tube defect that can occur in pregnant humans and mice (6).
Another study done in sub-Saharan African women who were pregnant saw an improvement in anemia status when they consumed spirulina in the third trimester of their pregnancies (7).
They actually found that taking spirulina was more effective than taking an iron and folic acid supplement. It was also noted that no adverse side effects were seen when the women took 1500 mg/day of spirulina in tablet form.
In a separate study with rats in 1998, the investigators found a higher iron storage level than that of the control group (8).
The evidence that is available is promising, but most of the studies have been done in mice, with few being completed in humans, especially pregnant women.
Of the studies that were promising, it seems that spirulina was mostly given or taken during the third trimester of pregnancy, which produces the least severe potential birth defects.
Nutrient breakdown
6 tablets, each 500 mg of spirulina
- Energy: 10 kcal
- Protein: 2 g
- Calcium: 20 mg
- Iron: 1.8 mg
- Sodium: 40 mg
- Vitamin B12: 3.6 ug
- Vitamin A: 7000 IU
All data provided by the USDA nutrient database.
Benefits of spirulina during pregnancy
Antioxidants & anti-inflammatory properties
The main component of spirulina is phycocyanin, which also gives spirulina its blue-green color. Phycocyanin is an antioxidant that helps fight free-radicals and inhibits inflammation.
Other researchers suggest spirulina can protect against oxidative stress and boost our immune system to help prevent many chronic health conditions (9, 4).
Iron
Phycocyanin also contributes to red blood cell production, which makes it popular among research studies to investigate the effects of spirulina (and phycocyanins) on the capabilities of algae during pregnancy and iron level changes.
Your body uses iron to make hemoglobin, which carries oxygenated cells throughout your body. When you are pregnant, you need more iron to accommodate your growing baby, and your growing body (10).
If you do not consume enough iron, then you could be at risk for developing iron-deficiency anemia.
When you have iron-deficiency anemia, you may notice you are fatigued and feel weaker than usual. You may also experience cold hands and feet and pale skin. Severe anemia has the potential to cause premature birth, low birth weight, and postpartum depression (10).
Iron can be found in meat, like chicken and beef, and can also be found in plants, such as cooked spinach and collard greens.
Protein
Two tablespoons of spirulina powder have 6 grams of protein, according to the USDA nutrient database (11).
Protein is vital to consume while you are pregnant. Protein helps your baby grow, especially his or her brain. It also plays a role in expanding your blood supply and growing your breast and uterine tissue.
Protein can be found in plant and animal-based foods, such as fish, chicken and other meats, nuts, peas, and beans.
As a plant-based protein, spirulina can contribute to protein and iron needs for those following a vegetarian diet during pregnancy.
Are there risks to consuming spirulina during pregnancy?
Oligohydramnios
In Malaysia, researchers found an association between women who took spirulina during pregnancy and a lower than normal amniotic fluid volume for gestational age, called oligohydramnios (12).
Amniotic fluid is vital for your baby’s development and can cause birth defects, low birth weight, and miscarriage (13).
Toxin exposure
While spirulina is not likely to harm you, it should be noted that sometimes microcystins can infiltrate this superfood as well as some heavy metals (2, 14).
However, it will make you feel better knowing a study completed in 2013 tested 25 different spirulina products and found that all 25 were within safe limits of toxic load. The most plentiful metals were Zinc and Nickel which are substantially less toxic than other metals like lead and arsenic (14).
Microcystins, on the other hand, cannot be broken down once ingested and can cause serious liver damage (15). A separate study in Montreal in 2016 tested cyanotoxin content of 18 brands and found that 8 contained some level of cyanotoxins, 4 were contaminated with microcystins, specifically (2).
In agreement with the researchers, product quality assurance is important. Find a high-quality product that is third-party tested for purity and potentially organic.
How to include spirulina in your diet
With the potential benefits of spirulina being increased iron levels and an extra punch of protein, you may be interested in taking it as a supplement, which is available as a tablet or powder.
The most popular way to add it to your diet is perhaps in your favorite smoothie, but you can also mix a spoonful into your water and drink it as is.
The Bottom Line
- Since the evidence is scant regarding the potential benefits and detriments of consuming spirulina while pregnant, it is best to speak with your doctor or dietitian regarding the safety of its consumption with your unique situation.
- With its promising effects on iron levels, spirulina may be a beneficial choice if you are experiencing anemia. It may also be a good addition to your diet if you are vegetarian.
- Again, be sure to discuss adding spirulina to your diet during pregnancy with your doctor or dietitian to be sure it is safe for you and your growing baby, especially if you are planning to forgo the iron capsule.
- As researchers P B Persson and A Zakrisson say it, spirulina may be an easy, cheap protein source, but people are stretching the truth by labeling it a “superfood” (16).
- Buy spirulina from a reputable brand, or store, that participates in third-party testing. This is the best way to ensure you are receiving a high-quality product that is free of any harmful toxins.
