Anemia (also spelled anaemia) is a decrease in the total amount of red blood cells (RBCs) or hemoglobin in the blood, or a lowered ability of the blood to carry oxygen. When anemia comes on slowly, the symptoms are often vague and may include feeling tired, weakness, shortness of breath, and a poor ability to exercise. When the anemia comes on quickly, symptoms may include confusion, feeling like one is going to pass out, loss of consciousness, and increased thirst. Anemia must be significant before ...

anemia

Folate-and-folic-acid---let's-clarify-the-terms

Folate and folic acid - let's clarify the terms

Folate-and-folic-acid---let's-clarify-the-terms_0_0

Folic acid is a man-made form of folate (vitamin B9).&nbsp;<a href="https://www.herbal-organic.com/bg/compound/167" target="_blank" data-ref="Folate" rel="noopener">[ref. 1]</a>&nbsp; Folate is found naturally in some fruits, vegetables and nuts. Folic acid is contained in vitamins and fortified foods.

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Folic acid and folate help the body produce healthy new red blood cells. As you probably know, red blood cells carry oxygen to all parts of the body. If your body does not produce enough red blood cells, you can develop anemia.&nbsp;

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Anemia occurs when the blood can not carry enough oxygen into the body. Because of this, the skin becomes pale, you become tired and tired. In addition, if you do not receive enough folic acid, you may develop folate-deficiency anemia.

Why-do-women-need-folic-acid?

Why do women need folic acid? 

Why-do-women-need-folic-acid?_0_0

Every person regardless of gender needs folic acid to be healthy. But it is especially important for women for the following reasons:

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<ul><li style="font-weight: 400;" aria-level="1">Before and during pregnancy: Folic acid protects unborn children from serious birth defects called neural tube defects. These birth defects occur in the first few weeks of pregnancy, often before a woman realizes she is pregnant. Folic acid can also help prevent other types of birth defects and early pregnancy loss (miscarriage). &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[Ref. 2]</a>&nbsp;</li></ul>

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To keep the blood healthy, helping red blood cells to form and grow. Insufficient intake of folic acid can lead to folate-deficiency anemia. Folic deficiency anemia is more common in women of childbearing age than in men.

How-do-I-get-folic-acid?

How do I get folic acid? 

How-do-I-get-folic-acid?_0_0

People can get folic acid in two ways:

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<ul><li style="font-weight: 400;" aria-level="1">Through dietary sources: Folate is found naturally in some foods, including spinach, nuts and beans. Folic acid is found in fortified foods such as bread, pasta and cereals.&nbsp;</li><li style="font-weight: 400;" aria-level="1">In the form of dietary supplements.</li></ul>

How-much-folic-acid-do-women-need?

How much folic acid do women need? 

How-much-folic-acid-do-women-need?_0_0

All women need 400 micrograms of folic acid every day. Women who may become pregnant should receive another 400 to 800 micrograms of folic acid from vitamin supplements or from food with folic acid.&nbsp;

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Recommendations for some women may differ. For example, if the woman had a baby with a neural tube defect (such as spina bifida) and wants you to become pregnant again; if there is a family member with spina bifida and may become pregnant, the amounts may jump to 4000 micrograms.&nbsp;

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In women taking medicines to treat epilepsy, type 2 diabetes, rheumatoid arthritis or lupus, folic acid supplements may interact with these medicines and should only be prescribed.

Which-foods-contain-folate?

Which foods contain folate? 

Which-foods-contain-folate?_0_0

Folate is found naturally in some foods that you can include in your diet to provide optimal amounts. &nbsp;<a href="https://haematologica.org/article/view/8276" target="_blank" data-ref="		Folate dietary insufficiency and folic acid supplementation similarly impair metabolism and compromise hematopoiesis							| Haematologica			" rel="noopener">[ref. 3]</a>&nbsp;Foods with a naturally high folate content include:

Which-foods-contain-folate?_0_1

<ul><li style="font-weight: 400;" aria-level="1">Spinach and other dark green, leafy vegetables</li><li style="font-weight: 400;" aria-level="1">Citrus juices</li><li style="font-weight: 400;" aria-level="1">Nuts</li><li style="font-weight: 400;" aria-level="1">Beans</li><li style="font-weight: 400;" aria-level="1">Poultry meat (chicken, turkey, etc.) &nbsp;</li><li style="font-weight: 400;" aria-level="1">Wholegrain cereals</li></ul>

Which-foods-contain-folate?_0_2

Which-foods-contain-folic-acid?

Which foods contain folic acid? 

Which-foods-contain-folic-acid?_0_0

Folic acid is added to foods that are refined or processed so that it can be found in:

Which-foods-contain-folic-acid?_0_1

<ul><li style="font-weight: 400;" aria-level="1">Cereals (some types may have 100% of the recommended daily value - or 400 micrograms of folic acid per serving)</li><li style="font-weight: 400;" aria-level="1">Bread and pasta</li><li style="font-weight: 400;" aria-level="1">Flours</li><li style="font-weight: 400;" aria-level="1">Corn semolina</li><li style="font-weight: 400;" aria-level="1">White rice &nbsp;<a href="https://www.scielo.br/j/ramb/a/6HzzW7pXtdLgpzRNvp8Jz3p/?lang=en" target="_blank" data-ref="Folic acid and diseases - supplement it or not?" rel="noopener">[ref. 4]</a>&nbsp;</li></ul>

What-should-I-watch-out-for-when-buying-vitamins-with-folic-acid?

What should I watch out for when buying vitamins with folic acid? 

What-should-I-watch-out-for-when-buying-vitamins-with-folic-acid?_0_0

This is an important question that we need to ask ourselves when buying any food supplements, not just those with folate. Specifically for them, look for the abbreviation 'USP' or 'NSF' on the label when choosing vitamins. These abbreviations mean that the pills are made correctly and contain the amounts of vitamins indicated on the label.&nbsp;

What-should-I-watch-out-for-when-buying-vitamins-with-folic-acid?_0_1

Also, make sure that the product has not expired. If the bottle does not have a shelf life indicated, do not buy it.

Vitamin B9, also called folate or folic acid, is one of the 8 vitamins of group B. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. They also have other important roles in the body, and are necessary throughout life and are especially important for women of fertile age, as well as during pregnancy. There are many sources of folate - both dietary and in the form of supplements. It is always good to seek a doctor's opinion if higher amounts of folic acid from supplements should be taken.

Folic acid: Everything you need to know

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Бетина Цветкова

What-is-anemia

What is anemia 

What-is-anemia_0_0

Anemia is a deficiency in the number or quality of red blood cells in the body. They carry oxygen into the body using a certain protein called hemoglobin. Anemia means that either the level of red blood cells, or the level of hemoglobin is lower than normal.&nbsp;

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When a person has anemia, his heart needs to work harder than usual to pump the necessary amount of blood and thus provide enough oxygen in the body.

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During increased physical activity or exercise, cells may not be able to carry enough oxygen to satisfy the needs of the body, and a person may get exhausted and feel unwell. Even breathlessness and rapid heartbeat when climbing stairs can be signals of probable anemia. [&nbsp;<a href="https://www.elsevier.com/books/henrys-clinical-diagnosis-and-management-by-laboratory-methods/mcpherson/978-0-323-67320-4" target="_blank" data-ref="Henry's Clinical Diagnosis and Management by Laboratory Methods - 24th EditionSearchSupportView Cart" rel="noopener">[ref. 1]</a>&nbsp;

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Symptoms-of-anemia

Symptoms of anemia 

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Depending on the severity, symptoms of anaemia may include &nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1111/nyas.14092" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 2]</a>&nbsp;

Symptoms-of-anemia_1_1

<ul><li style="font-weight: 400;" aria-level="1">Pale skin</li><li style="font-weight: 400;" aria-level="1">Fatigue</li><li style="font-weight: 400;" aria-level="1">Weakness</li><li style="font-weight: 400;" aria-level="1">Easy tiredness</li><li style="font-weight: 400;" aria-level="1">Breathlessness</li><li style="font-weight: 400;" aria-level="1">Drop in blood pressure when standing up from a sitting or lying position (orthostatic hypotension) – this can also happen after acute blood loss</li><li style="font-weight: 400;" aria-level="1">Common headaches</li><li style="font-weight: 400;" aria-level="1">Rapid heart beat or palpitations</li><li style="font-weight: 400;" aria-level="1">Irritability</li><li style="font-weight: 400;" aria-level="1">Concentration difficulties</li><li style="font-weight: 400;" aria-level="1">Loss of appetite</li></ul>

Types-of-anemia

Types of anemia

Types-of-anemia_2_0

Different types of anaemia include:&nbsp;<a href="https://bmjopengastro.bmj.com/content/9/1/e000759" target="_blank" data-ref="Iron deficiency anaemia: pathophysiology, assessment, practical management" rel="noopener">[ref. 3]</a>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Anemia due to vitamin B12 deficiency</li><li style="font-weight: 400;" aria-level="1">Anemia due to folate deficiency (folic acid)</li><li style="font-weight: 400;" aria-level="1">Anemia due to iron deficiency</li><li style="font-weight: 400;" aria-level="1">Anemia in chronic disease</li><li style="font-weight: 400;" aria-level="1">Hemolytic anemia</li><li style="font-weight: 400;" aria-level="1">Idiopathic aplastic anemia</li><li style="font-weight: 400;" aria-level="1">Megaloblastic anemia</li><li style="font-weight: 400;" aria-level="1">Malignant anemia</li><li style="font-weight: 400;" aria-level="1">Sickle cell anemia</li><li style="font-weight: 400;" aria-level="1">Thalassemia</li></ul>

Types-of-anemia_2_2

Causes-of-development-of-anemia

Causes of development of anemia 

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Anemia can develop for many reasons, including:

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<ul><li style="font-weight: 400;" aria-level="1">Nutritional deficiency – lack of iron, vitamin B12 or folic acid</li><li style="font-weight: 400;" aria-level="1">Malabsorption – when the body is unable to properly absorb or use the nutrients in the diet caused by conditions such as celiac disease, irritable bowel syndrome, Crohn's disease, gluten intolerance and others</li><li style="font-weight: 400;" aria-level="1">Hereditary diseases – such as thalassaemia or sickle cell anemia</li><li style="font-weight: 400;" aria-level="1">Autoimmune diseases such as autoimmune hemolytic anemia, in which immune cells attack red blood cells and reduce their life expectancy</li><li style="font-weight: 400;" aria-level="1">Diseases of the kidneys</li><li style="font-weight: 400;" aria-level="1">Chronic diseases such as diabetes, rheumatoid arthritis and tuberculosis</li><li style="font-weight: 400;" aria-level="1">Hormonal disorders such as hypothyroidism</li><li style="font-weight: 400;" aria-level="1">Bone marrow disorders</li><li style="font-weight: 400;" aria-level="1">Blood loss – due to trauma, surgery, peptic ulcer, severe menstruation, cancer (in particular bowel cancer) or frequent blood donation</li><li style="font-weight: 400;" aria-level="1">Medicines and medications – including alcohol, antibiotics, anti-inflammatory drugs or anticoagulants</li><li style="font-weight: 400;" aria-level="1">Mechanical destruction – mechanical heart valves can damage red blood cells, reducing their life expectancy</li></ul>

Causes-of-development-of-anemia_3_2

Treatment-of-different-types-of-anemia

Treatment of different types of anemia 

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After diagnosing and determining the type of anemia by blood tests, examination, gastroscopy or colonoscopy, urine tests and others, the appropriate treatment is switched. It aims to increase the number of red blood cells of a person, which increases the amount of oxygen in the blood.

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So, according to the type of anemia a person has, treatment can include:

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<ul><li style="font-weight: 400;" aria-level="1">Iron deficiency anemia: Iron supplements and dietary changes can help. The doctor should also identify and address the cause of any unusual bleeding, if any.</li><li style="font-weight: 400;" aria-level="1">Vitamin deficiency anemia: Treatment may include dietary supplements and injections of vitamin B12.</li><li style="font-weight: 400;" aria-level="1">Thalassemia: Treatment includes folic acid supplements, chelated forms of iron and, for some people, blood transfusion and bone marrow transplantation.</li><li style="font-weight: 400;" aria-level="1">Anemia due to a chronic disease: treatment is directed first to the management of the underlying disease.</li><li style="font-weight: 400;" aria-level="1">Aplastic anemia: Treatment of aplastic anemia involves blood transfusion or bone marrow transplantation.</li><li style="font-weight: 400;" aria-level="1">Sickle cell anemia: Doctors treat this type of anemia with oxygen therapy, pain relief drugs and intravenous infusions. They can also prescribe antibiotics, folic acid supplements and other means.</li><li style="font-weight: 400;" aria-level="1">Hemolytic anemia: The treatment plan may include immunosuppressants, infection treatment and plasmapheresis, which filters the blood.</li></ul>

For example, if anemia is caused by dietary deficiencies, correcting the cause and using appropriate supplements for several weeks or months will resolve the condition. Relapses may occur, so changes in diet and longer intake of supplements may be necessary. In other cases, anemia can be permanent and lifelong treatment is necessary. Specialist hematologist will give the most complete and up-to-date information about this type of health problems.

Anemia: Symptoms, Types, Causes and Dagnostics

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What-is-Crohn's-disease

What is Crohn's disease

What-is-Crohn's-disease_0_0

Crohn's disease is a chronic or long-term condition that causes inflammation in the digestive tract. It is an autoimmune mediated inflammatory condition, that is, induced by autoimmune in the body. Therefore, the reasons should be sought in the activity of the thyroid gland, adrenal glands, hormonal values, and in general - to analyze the endocrine, digestive, immune, nervous systems.

What-is-Crohn's-disease_0_1

Symptoms of Crohn's disease vary depending on which part of the intestine affects the condition. These often include pain syndrome, bowel ulcers, diarrhea, fatigue and exhaustion, weight loss and anemia, brain fog and others. With exacerbation of the condition, arthritis, skin disorders, inflammation of the liver and others may be triggered.

What-is-Crohn's-disease_0_2

After extensive diagnosis and confirmation of the disease follow guidelines for nutrition and medications. Alternative medicine funds may be added to them to support therapy.

What-is-Crohn's-disease_0_3

Recommended-herbs-and-supplements-for-Crohn's-disease

Recommended herbs and supplements for Crohn's disease

Boswellia

Boswellia_1_0

One natural remedy that has been studied to relieve digestive disorders is Boswellia serrata&nbsp;<a href="https://www.herbal-organic.com/bg/herb/15122" target="_blank" data-ref="Boswellia serrata" rel="noopener">[ref. 1]</a>&nbsp; Boswellia supplements are extracted from trees that produce sweet-looking resin rich in carbohydrates, essential oils and boswellic acid. Acid in resin is the active ingredient. It is believed to act as an anti-inflammatory agent.

Boswellia_1_1

A recent study found that 14 out of 20 people with Crohn's disease who received Boswellia supplements achieved remission. However, this study is far from sufficient to offer definitive conclusions about the action of boswellia.&nbsp;

Turmeric

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Turmeric is a spice that is a relative of ginger. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14445" target="_blank" data-ref="Curcuma" rel="noopener">[Ref. 2]</a>&nbsp; Studies covering the past two decades have suggested that curcumin, a compound found in turmeric, has several healing properties that may be beneficial for people with Crohn's disease.&nbsp; We are talking about anti-inflammatory, anticancer, antiamiloid properties and antiarticular properties.

Turmeric_1_1

In addition, turmeric has antioxidant properties and is an antimicrobial agent. Therefore, it can help to fight infections in people with <a href="http://www.eurekaselect.com/article/54792" target="_blank" data-ref="Curcumin: A Boon to Colonic Diseases" rel="noopener">Crohn's disease</a>.&nbsp;[ref. 3]&nbsp;

Green-tea

Green tea

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Camellia Sinensis tea is a popular drink worldwide. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14489" target="_blank" data-ref="Camellia sinensis" rel="noopener">[ref. 4]</a>&nbsp;Rich in antioxidants and polyphenols, green tea has become known as a means of supporting digestion and weight loss. However, more in-depth research is needed for its effects on the intestines and colon.

N-Acetylglucosamine

N-Acetylglucosamine_1_0

N-acetylglucosamine is a supplement that is most often extracted from mussels. In some tests it is associated with success in the treatment of autoimmune diseases. N-acetylglucosamine can stop the activity of cells that cause inflammation.

N-Acetylglucosamine_1_1

In one study it became clear that supplements with N-acetylglucosamine reduce colon inflammation in children with Crohn's disease without negative side effects. &nbsp;<a href="https://onlinelibrary.wiley.com/resolve/doi?DOI=10.1046/j.1365-2036.2000.00883.x" target="_blank" data-ref="Just a moment..." rel="noopener">[Ref. 5]</a>&nbsp;

Vitamin-D

Vitamin D

Vitamin-D_1_0

Recent studies have shown that vitamin D may be useful in the treatment of Crohn's disease. In them very often this vitamin is in short supply. By including sources of vitamin D, people with Crohn's disease can control symptoms and improve immune system health.&nbsp;

Vitamin-D_1_1

Vitamin-D_1_2

This is the solar vitamin, so sun exposure is one source. Foods such as fish, seafood, eggs and others are dietary sources. Additionally, supplements with cholecalciferol (vitamin D3)- an active form of vitamin D can be taken.

Since Crohn's disease develops with a compromised immune system and activation of autoimmunity, it should be carefully evaluated what herbs and supplements to take. This must necessarily be done by medical discretion and in view of the state of play, possible other diseases and other factors.&nbsp;

Crohn's disease: Recommended Herbs and Dietary Supplements

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Deficiency-and-Role-of-Testosterone-in-Health

Deficiency and Role of Testosterone in Health 

Deficiency-and-Role-of-Testosterone-in-Health_0_0

Testosterone is an important hormone for any person regardless of their gender. Although often associated with libido and muscles, testosterone occurs in everyone, including women, and also plays a key role in their health, along with other hormones. &nbsp;<a href="https://www.herbal-organic.com/bg/compound/100" target="_blank" data-ref="Testosterone" rel="noopener">[ref. 1]</a>&nbsp;

Deficiency-and-Role-of-Testosterone-in-Health_0_1

However, its deficiency in the body gives its reflection through various symptoms such as:

Deficiency-and-Role-of-Testosterone-in-Health_0_2

<ul><li style="font-weight: 400;" aria-level="1">Weak libido and fertility problems</li><li style="font-weight: 400;" aria-level="1">Erectile dysfunction in men&nbsp;</li><li style="font-weight: 400;" aria-level="1">Increased body fat</li><li style="font-weight: 400;" aria-level="1">Loss of muscle mass</li><li style="font-weight: 400;" aria-level="1">Reduced bone density</li><li style="font-weight: 400;" aria-level="1">Loss of body hair</li><li style="font-weight: 400;" aria-level="1">Fatigue</li><li style="font-weight: 400;" aria-level="1">Irritability or depression</li><li style="font-weight: 400;" aria-level="1">Memory and concentration disorders</li><li style="font-weight: 400;" aria-level="1">Low red blood cell count (anaemia)</li></ul>

Deficiency-and-Role-of-Testosterone-in-Health_0_3

Vitamins,-herbs-and-supplements-for-low-testosterone

Vitamins, herbs and supplements for low testosterone 

Vitamins,-herbs-and-supplements-for-low-testosterone_1_0

Traditional hormone replacement therapies, in the form of injections, gels and others, can provide the necessary levels of testosterone in the body. Herbs and supplements, on the other hand, can help the body independently produce testosterone. Some herbs and supplements simply aim to alleviate the symptoms of testosterone deficiency.&nbsp;<a href="https://academic.oup.com/advances/article/12/3/744/5956480" target="_blank" data-ref="Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review" rel="noopener">[ref. 2]</a>&nbsp;

Vitamins,-herbs-and-supplements-for-low-testosterone_1_1

While some alternative forms of treatment are safe for people with low levels of the hormone, many have not undergone rigorous tests in humans. Therefore, before trying any herb or supplement, always consult a doctor. This way you will find out which ones are right for you and recommend the best individual dosage.

Ashwagandha-(Withania-somnifera)

Ashwagandha (Withania somnifera) 

Ashwagandha-(Withania-somnifera)_1_0

Traditional Indian medicine recommends ashvaganda for many things, including sexual dysfunction and infertility. The roots and fruits of the plant are used for the preparation of teas, extracts and capsules. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Role_of_Withania_somnifera_Ashwagandha_in_the_management_of_male_infertility_29277366" target="_blank" data-ref="Role of Withania somnifera (Ashwagandha) in the management of male infertility. | Билкови и природни лекарства" rel="noopener">[ref. 3]</a>&nbsp;

Ashwagandha-(Withania-somnifera)_1_1

A 2010 study estimated ashvaganda intake in 75 men suffering from infertility. Ashvaganda has been found to help improve testosterone levels, sperm count, sperm motility and levels of antioxidants in semen. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0015028209010140" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4] In other</a>&nbsp;studies, however, the results are contradictory.

Vitamin D 

Vitamin D, also called cholecalciferol, can also help boost testosterone levels. A 2011 study found that men with vitamin D deficiency who had been taking 3,332 international units (IU) of vitamin D daily for 1 year had noticed a significant increase in <a href="https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0030-1269854" target="_blank" data-ref="Thieme E-Journals - Hormone and Metabolic Research / Abstract" rel="noopener">testosterone levels. [ref.</a>&nbsp;5]&nbsp;

Zinc

Zinc_1_0

Zinc deficiency may be associated with low testosterone. This is because zinc is involved in testosterone production and maintains sperm quality. It is contained in foods such as poultry meat, legumes, nuts, some dairy products.

Garlic-(Allium-sativum)

Garlic (Allium sativum) 

Garlic-(Allium-sativum)_1_0

Garlic (Allium sativum) can be used as a natural therapy in high blood pressure, supports immunity and gives good results in studies with mice for increased testosterone levels. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14382" target="_blank" data-ref="Allium sativum" rel="noopener">[ref. 6]</a>&nbsp; However, studies involving humans are needed to confirm the same effect.

Garlic-(Allium-sativum)_1_1

Dehydroepiandrosterone-(DHEA)

Dehydroepiandrosterone (DHEA) 

Dehydroepiandrosterone-(DHEA)_1_0

In some cases of low testosterone levels, the body may not produce enough dehydroepiandrosterone (DHEA). It is a hormone that is converted into estrogen and testosterone. But the data on supplementation with DHEA and testosterone are mixed. Most studies report minor changes.&nbsp;

Chrysin-(Passiflora-incarnata)

Chrysin (Passiflora incarnata) 

Chrysin-(Passiflora-incarnata)_1_0

The crisis is a flavonoid extract found in honey and in Passiflora incarnata. You can take a crisis in the form of tea or supplements. A 2012 study in rats showed that a crisis can increase sperm motility, sperm concentration and testosterone levels. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1439-0272.2010.01127.x" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 7] However,</a>&nbsp; it is not clear how well it is absorbed by the human body, so more research is needed.&nbsp;

There are many different natural remedies as well as dietary supplements that are believed to help normalize testosterone levels and correct deficiency. However, it is important to remember that in most cases studies of the safety and effectiveness of these therapies in humans are still very limited or need broader research. Therefore, always consult your doctor about possible treatment options, regardless of the condition.

Herbs, Vitamins and Supplements for Low Testosterone

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Healthy-foods-high-in-iron

Healthy foods high in iron

Mussels

Mussels_0_0

Mussels are delicious and nutritious. In general, all shellfish are high in iron, but oysters and mussels are particularly good sources.

Mussels_0_1

For example, a portion of mussels of 100 grams may contain up to 3 mg. 17% of the recommended daily dose. However, the iron content in mussels is highly variable and some species may contain much lower amounts.&nbsp;

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Also, iron in crustaceans is heme-iron, which your body digests more easily than non-heme iron, which is found in plants. &nbsp;<a href="https://www.mdpi.com/2072-6643/6/3/1080" target="_blank" data-ref="Heme, an Essential Nutrient from Dietary Proteins, Critically Impacts Diverse Physiological and Pathological Processes" rel="noopener">[ref. 1]</a>&nbsp;

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Spinach

Spinach_0_0

Spinach provides many health benefits at the cost of very few calories. About 100 grams of raw spinach contain 2.7 mg. 15% of the recommended daily dose. Although spinach is a source of non-heme iron that is not optimally digested, it is rich in vitamin C. This is important since vitamin C significantly increases iron absorption. [ <a href="https://pubmed.ncbi.nlm.nih.gov/3290310/" target="_blank" data-ref="Iron nutrition and absorption: dietary factors which impact iron bioavailability - PubMed" rel="noopener">[ref. 2]</a>&nbsp;]&nbsp;

Spinach_0_1

Spinach is also rich in antioxidants called carotenoids, which can reduce your risk of cancer, reduce inflammation and protect your eyes from damage.

Liver-and-other-organs

Liver and other organs 

Liver-and-other-organs_0_0

Organ meats are extremely nutritious, despite their not so beautiful name. Usually these are the liver, kidneys, brain and heart - all of which are high in iron. For example, a portion of beef liver of 100 grams contains 6.5 mg. iron.

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Organ meats are also high in protein and are rich in B vitamins, honey and selenium. The liver is particularly rich in vitamin A, providing an impressive 1049% of DV per serving of 10 g. They also contain choline, an important nutrient for brain and liver health that many people do not receive in sufficient quantities. [&nbsp;<a href="https://academic.oup.com/nutritionreviews/article/67/11/615/1850648" target="_blank" data-ref="Choline: an essential nutrient for public health" rel="noopener">[ref. 3]</a>&nbsp;]

Iron is an important mineral that should be provided to the body daily as your body cannot produce it on its own. Various foods of animal and plant origin are its sources. We will present to you six more foods rich in iron and other nutrients.