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    Exactly How To Do Supplement Stacking, From A Pharmacist

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    Quick: count the number of supplements you take a day. There’s the omegas for brain boosting, the nootropics in your coffee, maybe a sleep supplement or magnesium, too. But now, tailoring your supps for max impact, also known as supplement stacking, is gaining traction. When done right, supplement stacking can bridge nutrient gaps, enhance results from training or diet changes and support health through life’s hormonal shifts – without falling into the trap of expensive but ineffective over-supplementation. WH spoke to the experts about how to do supplement stacking for women without overdoing things. 

    Meet the expert: Nicolene Schoeman is a clinical pharmacist and fitness enthusiast. Sikhosande Kula is a Responsible Pharmacist at AKOS BIO.

    What Is Supplement Stacking? 

    In a nutshell, it’s the art of combining vitamins, minerals and performance boosters in a deliberate, goal-driven way. Supplement stacking has been used among women increasingly to optimise energy, hormones, recovery, or overall well-being. “Modern lifestyles, soil nutrient depletion and certain health conditions mean many people fall short of their nutritional needs,” explains Sikhosande Kula, a Responsible Pharmacist at AKOS BIO.

    But while the idea of creating a “custom formula” can sound amazing (or too good to be true?!), the smartest stacks aren’t just a grab-bag of trending capsules. They’re built on an understanding of your body’s needs, your lifestyle, and the science behind each ingredient. “Supplements should complement, not replace, a nutrient-rich diet,” Kula maintains.

    Benefits of stacking 

    “I can see why supplement stacking is gaining popularity,” says  Nicolene Schoeman, a clinical pharmacist. “When done thoughtfully, it can make sense. Some nutrients work beautifully together in what we call nutrient synergy – where the combined effect is greater than what either nutrient could achieve on its own. It’s a bit like pairing the right training program with the right nutrition plan – the results can be amplified.” It’s something chemists see all the time, Schoeman explains. For example, adding a pinch of black pepper to your Golden Milk with turmeric helps the absorption of those antioxidants. Also, pairing iron with vitamin C will help improve the absorption. 

    The benefits of supplement stacking for women don’t end there: many can target multiple aspects of health at once, says Kula. For example, combining magnesium and B vitamins for energy and nervous system support, she adds.

    READ MORE: 15 Things Your Period Could Be Telling You About Your Health

    How To Build A Supplement Stack 

    Supplement stacking as a woman could yield results, with people using it for weight loss, enhanced performance, hormonal balance and more. According to experts, here’s how to build one for yourself. 

    1. Set a goal 

    Be as specific as possible. If your goal is to “get healthier”, quantify that. Do you want to score a new PB? Reduce inflammation in your back? Support focus during work? Balance hormones? From there, your needs will fall into four core categories: performance, prevention, recovery, or symptom support. Stacks should differ depending on which.

    2. Get the basics right 

    Every supplement is going to sound fancy, and the allure of health elixirs are hard to resist. “The supplement industry is massive (worth over $480 billion globally in 2024!),” explains Schoeman, “and it thrives on convincing us we need more than we actually do.” Schoeman narrows down her needs by asking what is genuinely missing from the diet. And then, she asks how she can improve meals, hydration, rest and training first – and adds supplements after. 

    3. Find the gaps 

    Once you’re sure you’re getting eight to 10 a night, five a day and an hour of movement, try precision-targeting the gaps in your nutrition. Blood tests can find deficiencies like vitamin D, B12, iron and more. Use a symptom tracker to make sense of things like frequent fatigue, poor concentration and brittle nails. These are sometimes linked to specific nutrient needs. And, consider your lifestyle. Vegans absolutely need vitamin B12 and omega-3; office workers should be getting extra vitamin D to make up for the lack of sunlight. 

    4. Choose evidence-based supps

    Choose supplements with strong human clinical evidence (check Examine.com, Cochrane Reviews, PubMed). If you find a study done only in rodents or only has anecdotal evidence, avoid or approach with caution. And remember, says Schoeman: “supplements aren’t regulated as tightly as medicines. ‘Proprietary blends’ might sound fancy, but they often don’t disclose exact amounts of each ingredient, making it harder to know what you’re truly taking.” In this case, do some extra research. 

    5. Measure the dosage 

    Many supplements come in blended powders, so you can cut down on buying a ton of stuff. While this is great, it could lead to over-supplementation. Check the dosages of your stack to make sure you’re not overdoing things. 

    READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

    Pitfalls Of Supp Stacking 

    “Always check for safety, side effects and interactions with any medications you take,” warns Schoeman. “Even something ‘natural’ can cause harm, and at the very least, an unnecessary supplement can be a waste of money.” There are other possible negatives, too: 

    Taking more than the safe daily dose of certain vitamins or minerals

    Overlapping ingredients (for example, Vitamin D showing up in multiple products without you realising)

    Interactions with prescription medication

    Spending a lot of money on combinations that may not be effective for you personally

    Is Supplement Stacking For You? 

    In short, it could be. In either case, it’s smart to optimise any supplements you’re already taking. “Supplement stacking can be a smart, targeted approach if it’s based on your actual needs (and ideally, blood work or professional guidance),” says Schoeman. “But without a clear reason, it’s a bit like throwing ingredients into a smoothie hoping it will taste amazing – sometimes it works, sometimes it’s just an expensive experiment.”

    READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know More

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      7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

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      Forgetting what you did yesterday and putting a pair of spectacles in different areas of the house so you’re never without them doesn’t have to be your endgame. “Cognitive health refers to maintaining and optimising mental functions – things like memory and concentration, as well as mood,” explains Professor Andrew Scholey, a researcher in human psychopharmacology. Professor Con Stough, a cognitive neuroscientist, adds, “The ‘use it or lose it’ rule is worth remembering here.” Read: the work you put into keeping your abs in shape also applies to your brain. But brain-boosting supplements can be a great help too, to improve your memory and mood, to bust brain fog. Here, we’ve rounded up the best brain-boosting supps, per experts and studies. 

      How Do Brain-boosting Supplements Work? 

      “How they work really depends on the exact ingredients – every supplement is a bit different,” explains Nicolene Schoeman, a clinical pharmacist. “In short, they help create a healthier environment for your brain to thrive, especially when combined with the real non-negotiables: sleep, movement, stress management, and a balanced diet.” In general, Schoeman’s outlined four key functions of brain-boosting supplements, or nootropics, below: 

      They help fuel your brain. Some improve the brain’s supply of oxygen and glucose (your brain’s main energy sources), which may help it perform better, especially when you’re tired or stressed.

      They protect brain cells. Certain ingredients act like a shield, helping defend brain cells from damage caused by inflammation, poor circulation, or free radicals (unstable molecules linked to ageing and cognitive decline).

      They support better communication between brain cells. Some help your brain build key proteins and healthy fats that keep your brain cell membranes strong and flexible, helping neurons (your brain’s messengers) communicate clearly.

      They may improve blood flow. This means more oxygen and nutrients get to your brain, which could boost focus, mental clarity, and alertness.

      READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain Health

      How Can You Know If A Nootropic Supplement Is Worth It? 

      “As a clinical pharmacist (and someone passionate about living a healthy, high-performing life), I get it – we all want to feel sharper, remember better and stay focused longer,” says Schoeman. “But here’s the truth: the field of brain supplements is still young, and while some ingredients show early promise, most don’t have enough strong, consistent evidence yet to back up the bold claims on the label entirely.” For example, while a label might claim a product is science-backed, that science may refer to small, short-term studies, or those done on animals, Schoeman points out. 

      So what’s a girl to do? Avoid the bold claims, says Schoeman. “Supplements that make wild promises like ‘limitless focus’ or ‘instant memory upgrades’ often fall short,” says Schoeman. And, try to nail the basics first: good sleep, nutrition, stress management and frequent movement. “No supplement can replace the proper foundations of brain health,” says Schoeman. Having said that, nutritional gaps created by hectic schedules, restrictive diets or other health conditions mean that sometimes, a brain-boosting supplement may be a good add-on. Specific supps Schoeman would go for? Omega-3, B vitamins, magnesium, creatine and vitamin D. 

      Will Nootropics Interact With Other Meds? 

      In short: maybe! If you’re on antidepressants, anti-anxiety meds, sleeping aids or stimulants, it’s best to check with your doc first. Per Schoeman, Huperzine A, found in some supplements, can interact with medications used for IBS, urinary tract infections, inhalers for COPD or asthma and eye drops for glaucoma. These interactions might reduce the effectiveness of both the supplement and the medication, or cause worse side effects.

      Here are two other contraindications, per Schoeman: 

      5-HTP or tryptophan can increase serotonin levels, which may lead to a serious condition called serotonin syndrome when taken with certain antidepressants.

      Herbal supplements like ginseng or rhodiola can raise blood pressure, which is risky for people with hypertension, heart problems, or those already taking psychiatric medications, as they can cause overstimulation.

      Bottom line: always talk to your healthcare provider before starting any new supplement, particularly if you take medications or have health conditions. 

      READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

      Best Brain-Boosting Supplements For Women 

      1. Vitamin B12

      Essential for energy metabolism, nerve function, and preventing fatigue and cognitive decline. B12 deficiency is common in older and menopausal women, which means this is a good one to supplement, especially if you’re vegan. A higher intake has been connected with better cognitive function in perimenopausal and postmenopausal women.

      Dosage: At least ~2.4 µg/day of B12 is recommended; a study of post-menopausal women suggests that ~6 µg/day corrects biomarkers. Many women supplement at 10 µg/day for cognitive support. ”In one study, B12 improved cognition in 84% of people with cognitive impairment – that’s huge,” says Schoeman. 

      Cautions: Generally safe. High doses very rarely cause acne-like rash or interactions; individuals with B12 injections or specific blood disorders should consult their providers. 

      Also try: A B-vitamin complex, including B6 and B9 (folate). 

      2. Omega-3 Fatty Acids (EPA & DHA)

      EPA‑rich omega‑3s at ~1 g/day may ease depressive symptoms and support memory, attention, and cognitive clarity. “DHA, in particular, is a major building block of the brain and helps support memory, mental clarity, and mood,” says Schoeman. 

      Dosage: Around 1 g/day of EPA‑DHA combined, with EPA of 60% or more. 

      3. Creatine Monohydrate 

      Creatine is trending as a cognitive support tool for stressed or ageing brains. Popular among athletes – and now gaining attention in discussions about menopause cognition. “Research now shows it may benefit short-term memory, processing speed, and mental clarity too,” adds Schoeman. 

      Dosage: 3–5 g/day is common and effective

      Cautions: Safe for healthy individuals; those with kidney disease should consult a clinician. Loading (taking up to 20g per day) can cause GI discomfort or water retention.

      4. Magnesium

      “Magnesium is an unsung hero,” says Schoeman. “It helps calm the nervous system, supports memory and reduces inflammation and oxidative stress in the brain, both key contributors to cognitive decline.” Recently, it’s been highlighted as a missing nutrient in many experiencing brain fog and poor sleep – common in stress or during peri/menopause.

      Dosage: The RDA is 310-320mg daily, from diet and supplement combined. 

      Cautions: Excess supplementation may cause nausea, hypotension, confusion. 

      READ MORE: The Big Benefits Of Creatine, Especially For Women 

      5. Caffeine 

      Yes, really! There’s a reason you chug the stuff to stay alert during all-nighters. “It works by blocking adenosine, the chemical that makes you feel drowsy, so your brain stays more alert,” explains Schoeman. 

      Dosage: Experts recommend no more than 400mg a day.

      Cautions: Overdoing it means increased heart rate, heart palpitations, high blood pressure, upset stomach, nausea and more. Stick to no more than two or three cups of java a day. 

      6. Lion’s Mane 

      Booming social media buzz among midlife women for memory, focus, mood stabilisation and neuro‑protection. Anecdotes from public figures highlight subtle mental clarity improvements.

      Dosage: 1g a day is generally fine, up to 16 weeks.

      Cautions: Generally well‑tolerated; mild stomach discomfort in some. Long‑term safety not fully studied.

      7. Ashwagandha 

      Widely discussed for stress, focus, mood and brain fog in menopause. Studies report improvements in working memory, reaction time, and reduced stress. An adaptogen that helps modulate cortisol, reduce inflammation, and support neurotransmitter balance.

      Dosage: 300–600 mg/day (sometimes split twice daily) of standardised root extract over 6–12 weeks yields benefits.  

      Cautions: Mild GI upset in some. Avoid during pregnancy or thyroid disorders unless approved by a healthcare provider. May interact with sedatives or thyroid meds.

      From The Ed’s Desk

      Chemistry Natural Science BALANCE

      Chemistry Natural Science BALANCE

      The guys over at Chemistry really took the assignment seriously: this mix is stuffed to the gills with everything from probiotics and collagen to brain-boosters like ashwagandha, ginseng and cordyceps. I take these in weeks that are especially demanding on my brain and always feel that extra pep after. 

      Michelle, Features Ed

      Motherkind Libido Her

      Motherkind Libido Her

      I decided to give this a go for mood and energy during a tough training block – I was feeling pretty run down after my morning workouts. I’ve been taking it for about three weeks now, alongside a few other Motherkind supplements, and I’ve definitely felt the calm, energised boost I was after.

      Kelleigh, Managing Ed 

      Pukka Pure Brain Boost

      Pukka Pure Brain Boost

      This 4-in-1 powder blend combines plant-based protein with cognitive-enhancing ingredients like flax, ashwagandha and Lion’s Mane. The best part? It is completely tasteless but has a creamy texture, so I’ve been adding this to my coffee – bonus creaminess, no milk needed! It’s a great help for muscle support and overall brain function. 

      Michelle, Features Ed

      PrimeSelf Ashwagandha

      PrimeSelf Ashwagandha

      Everyone knows your brain can’t function at its best without proper rest – and I was seriously struggling to sleep. After a particularly dismal sleep score from my Garmin, I decided it was time to take action. Before starting this, I sometimes logged just 18 minutes – or even zero – of deep sleep. Now, I consistently get at least 90 minutes of deep sleep per night.

      Kelleigh, Managing Ed

      NOW Foods GABA

      NOW Foods GABA

      This supplement contains Vitamin B6, which acts as a coenzyme – meaning it helps enzymes carry out essential chemical reactions – in the production of several key neurotransmitters, including serotonin, dopamine, GABA and norepinephrine. While there’s some debate around whether supplemental GABA crosses the blood-brain barrier effectively, I’ve personally found this combination really helpful for improving sleep quality.

      Kelleigh, Managing Ed 

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

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      It can be hard to think clearly after a bad night’s sleep. And, although nothing will replace a high-quality snooze, new research suggests taking a particular supplement may help you release some of that mental fog. We’re talking about creatine and sleep, and how it might be a secret weapon. Creatine is usually used to boost muscle performance, but now it’s being linked with being able to think clearly after a poor night of rest. Here’s what the study found, plus what a neurologist wants you to know.Meet the experts: Dr Vernon Williams, neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.What is creatine?Creatine is a compound that’s usually found in your muscles and brain, per the Mayo Clinic. Your body’s liver, pancreas and kidneys make about a gram of creatine a day, but you can also get creatine from eating seafood and meat.You can also take creatine in supplement form. People tend to do this to help them build muscle and lower the risk of injury, according to the Mayo Clinic. READ MORE: We Tried Morphée, A Screen-Free Sleep Device To Help You Actually Doze OffWhat did the study find about creatine and sleep?The study, which was published in the journal Scientific Reports in February 2024, had 15 healthy people in their 20s stay in a lab overnight for two nights, separated by at least five days. During those stays, they were kept awake all night. During one night, participants were given 0.35 grams of creatine per kilogram of body weight; on another night, they were given a placebo. The participants were also asked to do cognitive tasks before they took the creatine or placebo and at three other points during the night.The researchers discovered that three hours after taking creatine, the participants had positive changes in their brain metabolism and cognitive performance on tests. (They especially did well with processing capacity and short-term memory.) This impact peaked four hours after they took the supplement, but lasted over nine hours. The researchers concluded that taking a single, high dose of creatine can “partially reverse” some impacts of sleep deprivation. READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side EffectsHow could creatine boost cognitive performance?The study didn’t look at why this happens – it simply found a link. However, there are some theories. “The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of energy and nutrient utilisation,” explains Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “This can help reduce the negative effects that sleep deprivation has on cognitive processing speeds.”Creatine appears to “mitigate cognitive decline related to fatigue by supporting the brain’s energy metabolism,” explains Dr Vernon Williams, a neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. To put it into layman’s terms, creatine may help the brain get key nutrients faster.This is a shift from typical creatine usage, though, notes Winter. “Many people have thought about creatine supplementation as a relatively ‘long term’ effect – like building muscle,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”What are the other benefits of creatine?A range of research has found that creatine may have several potential benefits for your health. Those include:Increasing lean body mass

      Boosting energy levels

      Enhancing muscle recovery

      Improving cognitive function

      Curbing the effects of short-term sleep deprivation

      Keeping your hormone levels consistentA January study even found that creatine might be a good additional treatment for depression, on top of talk therapy and any other treatments that your mental healthcare provider suggests. READ MORE: What Is Sceletium And What Does It Do?Should women take creatine?It’s crucial to talk to a medical provider before adding any supplement to your routine to make sure it’s right for your needs. However, research suggests that creatine may benefit women, so it’s definitely worth considering. Check out Women’s Health‘s favorite creatine powders below:Creatine Supplements To BuyNOW Sports Creatine Monohydrate Powder

      Now’s creatine powder is free of artificial colours and flavours and uses nano-particle nutrients to help fuel your day. It’s also unflavoured, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

      USN Pure Creatine Monohydrate Powder

      This unflavoured creatine is is a micronised form of creatine, enhancing the absorption and bioavailability. USN employs extensive third party testing to ensure the quality and quantity of what’s one the label is always delivered. Plus, it is also Halal certified.

      Biogen Pure Creatine Monohydrate Powder

      According to Biogen, this is one of the most popular sports nutrition supplements in the world. And the compact 100g size makes it easy to keep in your bag so you can take some whether you’re going to gym or travelling. Just mix it with water, pre-workout or your go-to smoothie and enjoy.

      This article by Korin Miller was originally published on Women’s Health US.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      CEO of Cymbiotika ME on what it takes to drive success in the global supplement market

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      The CEO of Cymbiotika Middle East, Borna Bandari, discusses expanding in a new market and what it takes to drive success in the global supplement market.
      What does the first 30 minutes of you day look like, your morning routine?
      First thing I do is make my bed and go straight to my kitchen for a cup of salt water to rehydrate. I check emails and messages while I drink my salt water, then take Cymbiotika NMN, Molecular Hydrogen and Glutathione at roughly the same time. I wait as long as I possibly can before preparing my Turkish coffee, which is still non-negotiable. I work very closely with the team in California (who are 11 hours behind), so I often wake up to a considerable number of emails and messages that require attention first thing in the morning. I’d like to incorporate more journaling and meditation into my morning routine.
      What was the vision from the outset for Cymbiotika Middle East and why was the Middle East the next key market for the brand after the US?
      Expanding to the Middle East, and particularly starting in the UAE, all happened very organically. Like most things Cymbiotika, it was driven by passion rather than purely a business decision. I was here on a vacation in 2021, and I saw how fast the wellness space was growing. What I saw in Dubai was unlike any health movement I had seen anywhere else in the world. I called Shahab Elmi, a close friend and also CEO of Cymbiotika USA, and told him he should consider expanding to the UAE, knowing they had just launched in Canada and the UK. I was still working as a litigation attorney, so the thought of me getting involved didn’t even cross my mind. I just loved the brand and everything they were doing as a unit. Shahab gave me one of his famous pep-talks, and next thing you know I am on a one-way flight to move to Dubai and launch Cymbiotika Middle East.

      “Cymbiotika customers trust us, there is no greater honour than to show up for people’s health – and we take that very seriously”

      What is the DNA of Cymbiotika?
      As my other business partner, and also close friend Chervin Jafarieh always says, “How you do anything is how you do everything.” We go out of our way to formulate only the most cutting-edge products. Each formulation is thoroughly researched, and we select compounds that fully potentiate each other. Hence the name Cymbiotika. We don’t create any basic products, and we are constantly changing and updating formulas as we deem necessary. Cymbiotika customers trust us, there is no greater honour than to show up for people’s health – and we take that very seriously.

      How did you know it was the right time to launch in the Middle East?
      We recognised Dubai as being a rapidly expanding and progressive market. The ability to combine foresight and forward thinking while building stable momentum for business has drawn not only those wanting to expand their brands globally but also provided a city that a wide demographic of nationalities want to call home. This means we are able to scale across these demographics as a brand through one hub of connection and commerce.
      You have known the founders since childhood – what benefits has this brought to the business?
      I have always worked with close friends, in all my businesses. I have known the founders of Cymbiotika for decades and it has proven to be an invaluable benefit because of the trust and solidarity we have with each other. While we are scaling a business, it is still just a group of friends doing what we love, together. We are having fun while doing something very special. We trust each other where we each excel, and this drives the business forward at a faster pace. I also know the depth of wisdom that Shahab, Durana and Chervin bring to the table, whether in the business or wellness arenas, so that gives me a lot of confidence out here. Our entire team is remarkable – from marketing to legal to fulfilment – and they all help make the magic happen.
      How do you approach sourcing optimal ingredients and has this been a challenge as the brand has scaled?
      We have secured sustainable and strong relationships with the best farmers, extractors and every single outlet of raw material suppliers globally. Our D3, K2, reduced glutathione, fermented vitamin C, phosphatidylcholine, Icelandic Astaxanthin, and countless other compounds, all come at the highest grade available. As far as the challenge as the brand scales, it is surprisingly the opposite. We are able to look one or two years ahead and allocate materials because of our growth and yearly projections. This helps keep us ahead of any supply issues. There is a mutual respect between us and our suppliers of raw materials. It is a true partnership.
      What has been the most effective marketing that has delivered sales and how do you see social media impacting this?
      I think word of mouth has been our driving force. We have really been blessed with growing the most incredible community, and the customers who rave about us to their friends and family, truly understand who we are, and what we are creating. When you have an optimal product, it speaks for itself and to date we have not had to invest considerably in marketing for the Middle East as the traction we have gained has all been organic, consistent YOY growth. Customer service and the client is always at the centre of what we do as a brand and this level of customer satisfaction alongside delivering the highest-grade product on the market is where the alchemy is. Social media is undoubtedly a key factor in today’s business world, but again we have been lucky that many of the social media personalities love our brand and often reach out to us. Our main focus with social media is to keep it real.

      “Cymbiotika is trailblazing the much-needed evolution in the supplement world, breaking through old barriers and plateaus. Designing and creating tier one grade bio-ceuticals”

      Dubai is a very competitive market, especially in the wellness space. Do you find that challenging?
      No, I am actually a fan of many of our counterparts in this space. I think they help draw more attention to wellness and we all thrive in the long run. Cymbiotika is trailblazing the much-needed evolution in the supplement world, breaking through old barriers and plateaus. Designing and creating tier one grade Bio-Ceuticals Formulas with intention and purpose. We don’t want to compete with anyone, we want to inspire and help raise the industry standards. We are talking about people’s health. From our perspective, nothing is more important.
      What has been the biggest reward?
      Without question, the people I have met. Representing a brand in the wellness space like Cymbiotika has been an incredible way to connect with so many remarkable individuals. In just a few years I have amassed friends who have really become family, and I wouldn’t trade that for any other reward.
      Which products have you seen the region adopt quickly as part of their daily wellness tools?
      Our entire range does well here, but one which stands out would have to be Glutathione. Also, because Dubai is such a fitness-hub, our advanced electrolyte formula is very popular with athletes. Our Liposomal B12+B6 is a crowd favourite, so is our Liposomal D3+K2+CoQ10. Our formulas taste amazing, plain and simple. We have a unique offering, we create state-of-the-art liposomal formulas that are food-based, have no added fillers, no toxic preservative systems, and only organic flavour extracts.

      Who has inspired you in terms of business and life and why?
      There are too many people to name, but I would have to put my parents at the top of my list. I grew up in an entrepreneurial household. My dad quit his job when I was in second grade to start his own business. From a young age, I was involved in every project he had, whether it be a dry cleaner or real estate. We discussed every move we would make. In fact, we still do the same today. His relentless pursuit and perseverance rubbed off on me and is now deeply embedded in my DNA. My mom imparted many other ways of life on me. She is the type to forgive and help her worst enemy. I learned compassion, empathy and how to balance the mind and heart. As an entrepreneur, these attributes can help you become a great leader.
      What daily practices do you undertake to ensure you stay in your best energy?
      I workout at the gym everyday with my trainer. If I miss a day of working out, I can feel it in my mind and body. Also, preparing all my own meals and making sure I am consistent with my supplements. I feel that if you are properly taking care of your body, everything else will naturally follow, i.e. business, relationships, family, etc.
      What are your three non-negotiable Cymbiotika products everyone should be using?
      I really think we should start with the basics before discussing supplements. First and foremost, how is the quality of your water? The water you drink, the water you shower with. Drinking salt water is a highly underrated medicine. Getting enough sunlight in your eyes during the day, preferably early in the day. Making sure you are eating wholesome nutritious meals consistently throughout the day. Once you cover the basics, then you can move on to supplementation. Some of my non-negotiables would include Glutathione and molecular hydrogen in the morning for detoxification. Apple cider vinegar before my meals, and probiotics at night to assist with gut health. These work well with my body, but everybody is different, so you need to go down your own wellness journey to figure it out.
      What is the most precious piece of advice you’ve ever been given?
      My uncle once told me to keep my life simple. At the time I didn’t think much of it, but a decade later I can say it is one of the best pieces of advice I have ever received.
      Emirates Man The Winter Escape Issue – Download Now
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      Nourishing your body & soul during Ramadan: A guide to essential supplements

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      Life

      by Ruman Baig
      4 hours ago

      Observing Ramadan, the holiest month in the Islamic calendar, presents a spiritual journey intertwined with physical challenges.
      Fasting from dawn to sunset requires steadfast discipline, but it also demands careful attention to maintaining essential nutrients for overall health and vitality.
      For many, the daily fast can lead to fatigue, dehydration, and a dip in energy levels. Coupled with disturbed sleep patterns and the demands of daily responsibilities, the need for supplemental support becomes apparent. While nutritious meals during pre-dawn and sunset hours remain a cornerstone of Ramadan observance, some may find it challenging to obtain all necessary vitamins and minerals solely through food intake.
      Enter supplements – a convenient and effective way to bridge the nutritional gap and ensure your body receives the essential nutrients it needs to thrive during Ramadan. From multivitamins and electrolytes to relaxing teas and collagen peptides –  here’s a comprehensive guide to some key supplements that can support your well-being throughout this sacred month.

      In conclusion, navigating Ramadan with vitality and well-being requires thoughtful planning and attention to nutritional intake. By incorporating energising supplements strategically and prioritizing wholesome foods, you can nourish your body and soul throughout this sacred month.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      Nourishing your body during Ramadan: A guide to essential supplements

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      Life

      by Ruman Baig
      3 hours ago

      Observing Ramadan, the holiest month in the Islamic calendar, presents a spiritual journey intertwined with physical challenges.
      Fasting from dawn to sunset requires steadfast discipline, but it also demands careful attention to maintaining essential nutrients for overall health and vitality.
      For many, the daily fast can lead to fatigue, dehydration, and a dip in energy levels. Coupled with disturbed sleep patterns and the demands of daily responsibilities, the need for supplemental support becomes apparent. While nutritious meals during pre-dawn and sunset hours remain a cornerstone of Ramadan observance, some may find it challenging to obtain all necessary vitamins and minerals solely through food intake.
      Enter supplements – a convenient and effective way to bridge the nutritional gap and ensure your body receives the essential nutrients it needs to thrive during Ramadan. From multivitamins and electrolytes to relaxing teas and collagen peptides –  here’s a comprehensive guide to some key supplements that can support your well-being throughout this sacred month.

      In conclusion, navigating Ramadan with vitality and well-being requires thoughtful planning and attention to nutritional intake. By incorporating energising supplements strategically and prioritizing wholesome foods, you can nourish your body and soul throughout this sacred month.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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      in lifestyle and culture

      9 products to add to your wellness routine for a complete detox

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      Beauty

      by Sarah Joseph
      3 hours ago

      Has your body lately been in overdrive with non-stop phone calls, longer hours at the office and unfathomable deadlines?
      If you are looking for a way to transform your body with a healthy boost, then certain products can help enhance the process.
      From hair to skin, each product aims to help individuals to feel better both inside and out. Overall, It’s a tradition we revisit every January not only because it helps us reset, but because it sets the intention for the rest of the year.
      So swipe through the guide to see all the editor-approved picks that has so many of us are turning to detox products to recharge.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @haileybieber More

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      in lifestyle and culture

      Founder of supplement brand Cymbiotika on filling the gaps in our modern day food supply

      by

      Emirates Man

      by Ruman Baig
      3 hours ago

      Chervin Jafarieh, Founder and Chief Operating Officer at game-changing supplement brand Cymbiotika, discusses what it take to do things differently and scaling a brand with a qualitarian mindset
      What do your first 30 mins of the day look like, your morning routine?
      I wake up and before getting out of bed I spend five minutes or more reflecting on my dreams. Dreams provide us an opportunity to look within the veil of our subconscious and it’s just as important to understand those deep layers within us. I hydrate with 30 oz of spring water and one tablet of Cymbiotika’s Molecular Hydrogen dissolved into the water. Next I make my way outside, I place my bare feet directly on the earth and allow the rising sun rays to hit my face and chest, activating the production of melatonin in my body, and turning on my immune system. I take 10 minutes to breathe deeply into my body and for and how I want to approach my day. I like to listen to 432 Hertz music throughout the house while taking a cold shower.
      How did you know it was the right time to launch Cymbiotika and what made you finally take the leap of faith?
      I have had a connection to the supplement industry since I was a child through one of my mentors, and my approach to conscious living and caring for my health and the health of others is a major part of my lifestyle and passion. I did various other things for business prior and then one day my father got sick, and everything changed. I knew it was time to fully surrender to my true mission and take my passions and purpose to the world. The supplement industry is saturated with marketing companies, brands that lack the intention to provide substantial solutions for people searching for help, I knew that we could create something revolutionary.

      Chervin Jafarieh, Fonder and COO of Cymbiotika
      What were the key pillars the DNA Cymbiotika was founded on from the outset and have these evolved since you launched?
      Highest level of sourcing raw materials with purity being most important. Education first – encouraging customers to learn about their body and what our products do. Trailblazingnew formulas with advanced scientific data supporting efficacy. Never settling with what the industry standard currently is and pushing to go above and beyond. Transparency to customers with our formulas.
      You are a scientist. How much development does it take to launch a new product?
      Developing products is a tedious and timely process, a labour of love. Some products have taken several years to develop from their time of inception. Learning how specific compounds potentiate each other was criticalto our product development endeavours.
      How do you educate clients on the ‘right’ supplements for them and which supplements would you suggest for everyone?
      Cymbiotika takes a specific and broad approach in supplementation. A great place to begin is with our product set that fills the nutritional gaps missing from our modern day food supply. Covering basic nutritional needs is paramount before beginning with our advanced condition specific formulations. All formulas come with detailed usage directions and other key points thatencourage the best results.
      What are your daily non-negotiables and which supplement would you include in that?
      Hydration is a daily non-negotiable for me and a foundation for thriving health. I replenish my hydration by combining spring water with Cymbiotika’s Molecular Hydrogen. tablet. I do this twice a day. My other non-negotiable supplements are Cymbiotika’s B12+, Vitamin C, and our Vitamin D3/ K2 + CoQ10. This is a powerful combination that keeps me feeling great and energized throughout my day.
      Do you feel more drawn to the creative or the business side of your brand and how have you grown the team to support this?
      My role in Cymbiotika is primarily the creative development of products and the brand culture. My partner and CEO has built and established one of the most dynamic teams to perfectly complement and support this vision. The freedom I have to focus on the artistic vision is given to me because of the stability my team creates on the business side of things.

      Cymbiotika supplements
      You have clients the globe over – which products drive sales consistently?
      Our top products are our Complex form of Vitamin B12+, Vitamin D3/K2 +CoQ10, Vitamin C, and our Molecular Hydrogen Tablets.
      What have been the biggest challenges to date and how did you overcome them?
      We are always challenging the status quo of the supplement industry standard which puts extreme pressure on our R&D team to innovate and grow beyond anything that has existed previously. This process takes more time and costs more money. Long hours, trust, patience and a great team are the pillarsto our success.
      You have recently launched a Middle Eastern entity — why is this market so important for Cymbiotika?
      There is a resurgence of health and wellness in the Middle East. Cymbiotika aligns with this movement. We want to be part of the unfolding in the Middle East, it feels like destiny for us.
      How do you scale without compromising on quality?
      Having a well thought out plan from the jumpstart is key with keeping the brand integrity. Strong communication with our raw material suppliers, building a sophisticated team that can adapt to supply chain constraints, and building diverse relationships with trusted sources in case of shortages helps us scale without compromising quality.
      What advice would you give to your younger self starting out?
      You don’t have to do everything all at once.
      Have you had any mentors to date and if so, what advice did they impart?
      My father. He taught me how to be pragmatic, not sure if I listened, but either way, it helped me function during chaotic times.
      Emirates Man The Fall/Winter Issue – Download Now
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      in fitness and body

      ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

      by

      You may already take multivitamins.  And know how important certain vitamins and minerals (you know, like vitamin D, iron and zinc) are for your health. But once in a while, you may come across one whose health benefits you’re a little hazy on. One such buzzy supplement that’s been all over social media recently: berberine. It’s a botanical compound, recently dubbed “nature’s Ozempic” for its supposed weight loss benefits on TikTok.

      If you’re a little clueless when it comes to berberine’s health benefits (plus, what it even is and if it *actually* helps with weight loss), you are not alone.

      What is berberine?

      Basically, berberine is a plant-based compound that targets a protein involved in insulin resistance and blood sugar making. “Berberine is an alkaloid extracted from a specific group of plants,” explains Registered Dietitian Scott Keatley, the co-founder of Keatley Medical Nutrition Therapy. “This yellow substance is used by the plant to protect against predators and regulate growth.” Some well-known alkaloids are morphine, quinine and nicotine, he adds.

      Berberine may be able to help with high cholesterol, type 2 diabetes, polycystic ovarian syndrome (PCOS) and obesity. There’s a heavy emphasis on using the supplement to fight cardiovascular issues associated with those conditions, according to research. Berberine has “also been shown to moderately support weight-loss efforts,” notes dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. It’s even used to dye fabrics too, thanks to its yellow colour. But given that this is a supplement and supplements are largely unregulated in SA, is berberine something you should try? Read on to see what nutrition experts have to say about this trendy supp.

      Meet the experts: Scott Keatley is a nutritionist and the co-founder of Keatley Medical Nutrition Therapy. Sonya Angelone is a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. Deborah Cohen is an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University.

      What are the benefits of berberine?

      There are actually a lot. But some are better proven than others.

      It can help lower your blood sugar.

      Berberine is linked to lowering blood sugar. And there’s some research to suggest this actually works—in a few different ways. Berberine may decrease insulin resistance, help your body break down sugars inside your cells and slow the breakdown of carbs in your gut. It could even increase the number of good bacteria in your gut.

      An older study of 116 people with diabetes found that those who took one gram of berberine a day lowered their fasting blood sugar (i.e., their blood sugar after they fasted for a period of time) by 20 percent. It also helped lower their A1C, a common way blood sugar levels are tracked over time, by 12 percent, the researchers found. And berberine is an effective treatment for diabetes. It’s potentially even as good as popular drugs like metformin, a meta-analysis of 14 studies found. (An important caveat: Most of the studies included were small, so it’s tough to draw strong conclusions from the findings.)

      Overall, though, berberine “could benefit those with type 2 diabetes by lowering blood glucose and A1C levels,” says Deborah Cohen, an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University. It’s also “relatively low cost and does not show serious adverse effects,” she adds. But if you have type 2 diabetes, don’t stop taking your meds—always talk to your doctor first.

      It may help with weight loss.

      Here’s where the whole “nature’s Ozempic” piece comes into play. The supp is said to offer similar weight loss benefits to the viral semaglutide medication, Ozempic. Ozempic helps the pancreas release the right amount of insulin when your blood sugar is high. It also mimics a gastrointestinal hormone that aids in digestion. Yet, while some people may be using berberine as a weight-loss supplement, the data to support its efficacy is limited.

      One study of people with obesity had participants take 500 milligrams of berberine three times a day. The participants lost, on average, about two kilograms and 3.6 percent of their body fat. Another small study tracked people with metabolic syndrome for three months. They took 300 milligrams of berberine three times a day. The study participants went from being classified as obese to overweight and lost belly fat in the process.

      Both studies were small, so it’s difficult to say whether the benefit would be the same in a larger group of people.

      On the other hand, within the first week of using Ozempic people typically lose two to four kilograms of water weight. After a few months on a maximum dose, they lose about 15 percent of their body weight.

      It can lower cholesterol.

      Berberine could lower cholesterol, too. It does this by inhibiting an enzyme called PCSK9, which lets more LDL cholesterol (a.k.a., the “bad” kind) be removed from your blood, research has shown.

      One meta-analysis of 11 studies found that berberine can decrease total cholesterol. It can lower LDL cholesterol and raise HDL cholesterol, the “good” cholesterol.

      “Berberine appears to be an effective [fat]-lowering agent in those with high blood cholesterol levels,” Cohen says, noting that the supplement seems to be a “safe alternative” to statins, which are usually prescribed for high cholesterol.

      It may help with PCOS.

      There’s a lot of interest in berberine and PCOS because it may help with symptoms and complications of the condition. Berberine “showed greater differences in clinical, hormonal and [fat in blood] parameters” compared to metformin and myoinositol, a growth-promoting factor, one randomized study of women with PCOS found. As a result, berberine may have been able to reduce the risk of cardiovascular disease in those with PCOS.

      However, research has not found that berberine alone can help improve fertility in women with PCOS.

      Who should not take berberine?

      It’s a good idea to talk to your doctor before starting any new supplement, says registered dietitian Keri Gans. “Especially if you are pregnant or breastfeeding, or have high blood pressure or diabetes,” she says.

      You also want to check to see if berberine may interact with any medications you’re taking, Cohen says. “Anyone taking cyclosporine should not take berberine, as berberine can increase its effects and the side effects of this medication,” she says. “In addition, individuals who have hypoglycemia should avoid berberine.”

      Berberine can also cause diarrhoea, constipation and gas. For people with IBS, berberine might not work well, Cohen adds.

      What foods are high in berberine?

      You’re not going to get a dose of berberine by, say, biting into an apple. But it’s available in some plants. “Berberine can be found naturally in the stem, bark and roots of certain herbs like goldenseal, Oregon grape and tree turmeric,” Angelone says.

      If you want to try berberine, check in with your doctor first. “It is important for those considering a berberine supplement to inform their primary care provider and not to stop any prescribed medication unless directed,” Cohen says.

      After getting the okay, Gans recommends looking for a supplement that has third-party certification. That, she says, “helps to ensure that is on the ingredient list is actually in the bottle.”

      This article by Korin Miller was originally published on www.womenshealthmag.com. More