EZ Melts Health Blog

Reading Time: 3 minutes B vitamins play crucial roles in keeping our bodies running smoothly, from helping convert food into energy to supporting brain function and cell metabolism.  But with so many different B vitamins out there, it can be confusing to know which ones we truly need and how to get them. Let's take a closer look at the most important B vitamins, their benefits, food sources, and when taking supplements might make sense. Key B Vitamins and Their Functions While there are eight B vitamins in total, a handful are particularly important to focus on: Vitamin B12 (Cobalamin): Essential for red blood cell formation, neurological function, and DNA synthesis. B12 is only found naturally in animal products. Vitamin B9 (Folate): Critical for DNA synthesis and cell division. Folate is especially important during pregnancy to prevent birth defects. Vitamin B6 (Pyridoxine): Involved in over 100 enzyme reactions, particularly in protein metabolism. It also helps form neurotransmitters and hemoglobin. Vitamin B1 (Thiamine): Helps convert nutrients into energy and is necessary for proper nerve, muscle, and heart function. Vitamin B2 (Riboflavin): Important for energy production, cell function, and metabolism of fats and medications. Vitamin B3 (Niacin): Aids in energy production and is important for skin health, digestive function, and nervous system operations. Benefits of B Vitamins As a group, B vitamins offer a wide range of health benefits: Energy production: B vitamins are essential for converting the food we eat into usable energy for our cells. Brain health: Many B vitamins are crucial for cognitive function, mood regulation, and overall brain health. Cardiovascular support: Several B vitamins play roles in heart health, including regulating homocysteine levels (a risk factor for heart disease). Skin, hair, and nail health: B vitamins contribute to healthy skin, hair, and nails. Red blood cell formation: Vitamins like B12 and folate are necessary for producing healthy red blood cells. Hormone and cholesterol production: B vitamins are involved in synthesizing and regulating various hormones and cholesterol. B-Vitamin Rich Foods Many foods are rich in B vitamins, making it possible to meet your needs through a varied diet: Meat, poultry, and fish: Excellent sources of B12, niacin, and B6 Eggs and dairy: Good sources of B12, riboflavin, and B5 Leafy greens: High in folate and other B vitamins Legumes: Rich in folate, thiamine, and other B vitamins Whole grains: Good sources of thiamine, niacin, and B6 Nuts and seeds: Contain various B vitamins, especially thiamine and folate Nutritional yeast: A vegan source high in multiple B vitamins When Should You Take B Vitamin Supplements While it's generally best to obtain nutrients from food, there are situations where B vitamin supplements may be beneficial: Vegetarians and vegans: May need B12 supplements, as it's only found naturally in animal products. Older adults: As we age, our ability to absorb B12 from food decreases. Pregnant women: Additional folate is crucial during pregnancy to prevent neural tube defects. People with certain medical conditions: Conditions like Crohn's disease, celiac disease, or alcohol use disorder can impair B vitamin absorption. Those taking certain medications: Some drugs can interfere with B vitamin absorption or increase needs. Individuals with high-stress levels: Stress can deplete B vitamin stores more quickly. Athletes and highly active individuals: May have increased B vitamin needs due to higher energy expenditure. If you're considering a B vitamin supplement, it's best to consult with a healthcare provider. They can assess your individual needs and recommend appropriate dosages. In many cases, a B-complex supplement (containing all eight B vitamins) may be recommended rather than single vitamin supplements. Conclusion B vitamins are essential nutrients that play vital roles in our health and well-being. While a varied, nutrient-rich diet can provide most people with adequate B vitamins, certain groups may benefit from supplementation. By understanding the functions and sources of these important vitamins, you can make informed decisions about your nutrition and overall health. Remember, balance is key. Too much of certain B vitamins can have negative effects, so it's important not to exceed recommended doses without medical supervision. With the right approach, you can ensure you're getting the B vitamins your body needs to thrive.

Reading Time: 3 minutes Welcome to the world of riboflavin, otherwise known as B2, an essential nutrient that has been dubbed the "energy vitamin" for its remarkable role in converting food into fuel. This powerful B vitamin not only helps keep our cells healthy but also plays a crucial role in maintaining optimal energy levels and supporting various bodily functions.  Riboflavin is an essential vitamin that plays a crucial role in maintaining our overall health and well-being. From supporting cell growth to promoting heart and brain function, this powerful nutrient has numerous benefits that are worth exploring. In this article, we will delve into the world of riboflavin, uncovering its importance, sources, and potential health benefits. Read on to discover how incorporating this vitamin into your diet can lead to a healthier and more vibrant life.  Riboflavin AKA Vitamin B2 Riboflavin is a water-soluble vitamin, part of the B-complex group, specifically B2. It's unique for its ability to produce the two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are crucial for various processes in the body, especially in energy metabolism. This powerful nutrient is responsible for taking the macronutrients from food and turning them into cellular energy.  However, riboflavin is not just an energy booster. It also plays a vital role in maintaining the health of our skin, eyes, and nervous system. It's essential for growth and red blood cell production and aids in the conversion of tryptophan to niacin (vitamin B3). Additionally, riboflavin is an antioxidant that helps protect our cells from oxidative damage.  Sources of Riboflavin To secure a healthy dose of riboflavin, consider incorporating these powerhouse foods into your diet: Meat and Seafood: Beef liver, clams, and mackerel are rich sources of vitamin B2. Dairy Products: Milk, yogurt, and cheese are excellent sources of riboflavin. Plant-Based: For vegetarians and vegans, spinach, almonds, and mushrooms are great options that offer substantial amounts of vitamin B2. What Does Riboflavin Do? Riboflavin's contributions to our health are multifaceted. Here's a look at some of its key functions: Supports Energy Production Riboflavin plays a pivotal role in energy synthesis. It aids in the conversion of carbohydrates into adenosine triphosphate (ATP), the fuel our cells need to function. Antioxidant Properties As a key component of FAD, riboflavin is involved in the reduction of oxidized glutathione, a potent oxidant that can protect our body's cells from oxidative stress. Promotes Healthy Skin Working in tandem with other B vitamins, riboflavin supports skin health. It contributes to the maintenance of collagen, a protein necessary for healthy skin, as well as overall growth and repair. Supports Eye Health Riboflavin also helps maintain healthy vision by protecting the cornea and aiding in the conversion of vitamin A to its active form, which is essential for good vision. Supports Fewer Occurences of Migraines Studies have suggested that regular intake of riboflavin may reduce the frequency and duration of migraines. However, more research is needed to confirm this benefit. B-Complex Supplements: Maximizing Your Riboflavin Intake A balanced diet remains the ideal way to meet your riboflavin needs, but for those with dietary restrictions or specific health conditions that may increase their need for riboflavin, supplements can be beneficial. This could be especially useful for vegans and vegetarians, as many sources of vitamin Bs are in animal products. Several other factors may necessitate an increased riboflavin intake, such as pregnancy, lactation, chronic liver disease, and certain cancers. Those on a restricted diet may also benefit from supplementation. When considering supplementation, consult with a healthcare professional to determine the right dose and ensure it complements your overall nutrition and health goals. Conclusion Riboflavin, or vitamin B2, plays an array of health-supporting roles, from aiding in energy production to promoting healthy skin and vision. By incorporating riboflavin-rich foods into your diet and possibly exploring B-complex supplements, you can ensure your body capitalizes on this essential nutrient’s full potential. Whether you’re a health enthusiast, a science buff, or simply someone curious about nutrition, understanding riboflavin’s significance is a step towards a more informed, health-conscious lifestyle.  And always remember, a well-rounded approach to nutrition, one that incorporates a variety of healthy foods, will cater to your body's comprehensive need for vitamins, including the remarkable riboflavin.

Reading Time: 4 minutes There are eight B vitamins to keep track of, and all of them are crucial to your metabolism, energy levels, brain function, and well…most functions in the human body.  All eight of these nutrients are found in food, however, millions of people in the United States—and the world—are vitamin deficient, meaning that many people aren’t living at their peak wellness.  There’s a lot of information out there on just vitamin Bs alone, so we’ve made a simplified guide with a snapshot of what systems in your body each vitamin B supports.  Vitamin B1 (Thiamin) For: Kidneys Immune system Cognitive function Nerves Vitamin B1, also known as thiamine, is necessary for brain function and energy production. It’s also connected to healthy kidney function and immune system function. Thiamine is an essential nutrient that must be obtained from food or supplements; like the other B vitamins, it cannot be made by the body. Vitamin B2 (Riboflavin) For: Metabolism Healthy organs Immune system DNA/RNA production Vitamin B2 (riboflavin) is an essential nutrient that helps with the production of DNA and RNA. It's also needed for the maintenance of healthy skin, hair and nails. Vitamin B2 helps with the metabolism of carbohydrates, fats and proteins. Vitamin B1 is also found in many foods made with yeast, including beer and baked goods. It's also important for the maintenance of healthy heart muscles and red blood cells.  Vitamin B3 (Niacin) For:  Cell turnover Energy levels Healthy digestion Healthy skin Nervous system You may know vitamin B3 as niacin. It's a water-soluble vitamin that's important for energy production and helps to maintain a healthy digestive system.  Niacin also plays an important role in keeping your skin healthy, as well as maintaining the health of your nervous system. Niacin is found in meat, fish, poultry, and certain vegetables.  Vitamin B5 (Pantothenic Acid) For: Hormone production Energy levels Metabolism Healthy organs Vitamin B5 is one of the lesser-known B vitamins. It plays an important role in energy production and metabolism, as well as helping your body maintain healthy skin, hair, and nails. It's also known as pantothenic acid because it can be synthesized in the body from pantothenate (vitamin B5).  Vitamin B6 (Pyridoxine) For: Nervous system Metabolism Energy production Childhood development Vitamin B6 supports many bodily functions, including growth and development, energy production and protein metabolism, and the nervous system. Many people who don’t eat meat have a vitamin b 6 deficiency, so it’s important to make sure you’re getting enough if you're a vegetarian or vegan. Vitamin B7 (Biotin) For: Healthy hair, skin, nails,  Metabolism Energy levels Muscle support Cholesterol levels Vitamin B7 (also known as biotin) is a water-soluble vitamin that plays an important role in energy production. It's also essential for metabolism, which helps you process the food you eat and turn it into energy.  The main function of vitamin B7 is to help convert carbohydrates into glucose (blood sugar), which gives us the energy we need to stay awake and active throughout the day, but is connected to so many other processes as well, including—yes—hair, skin, and nails, which is is most known for.  Vitamin B9 (Folic Acid or Folate) For:  Lower likelihood of birth defects Heart health Cognitive function Nervous system Vitamin B9 (folic acid) is essential for cell growth and repair. It also supports the production of red blood cells, which help deliver oxygen to your tissues. Folic acid is linked to healthy brain function, nervous system health, and heart health. Folic acid is especially important during pregnancy because it is linked to supporting lower instances of birth defects. Vitamin B12 For: Nerve function Red blood cell count Metabolism Energy levels Vitamin B12 is a water-soluble vitamin that helps maintain nerve cells and red blood cells. It also helps make DNA, red blood cells, and fatty acids (fats). Vitamin B12 plays an important role in the metabolism of fats, carbohydrates, and proteins. Vitamin B12 plays an important role in maintaining healthy nervous system function as well as energy levels. It supports cardiovascular health by helping to maintain a healthy heart muscle as well. This is the B vitamin most people are lacking in their diet, especially vegans and vegetarians.  B-Complex B-Complex is a supplement that includes all eight essential B vitamins. While it’s rare to be lacking all eight of these Bs in your diet, many people today aren’t getting enough of all eight. Covering your bases with a quality B-Complex vitamin might be your best bet if you aren’t sure. Conclusion All these Bs might be making your head spin at this point—but Bs are essential to your health. Simplify the hassle of keeping them all straight by taking a B-Complex supplement. In addition to a well-rounded diet, a B-Complex supplement can help to bridge any nutrient gap you may have with your vitamin Bs.  Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We support the planet with the ingredients we use in our supplements. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes Feeling run down and out of energy around this time of year? You're not alone. A lot of people feel this way, especially in the morning or during the afternoon slump, even if they get the recommended amount of sleep every night. There's less sunlight during daytime hours right now, which can leave you low on vitamin D which is essential for steady energy levels. Daylight savings time can also get your circadian rhythm all out of whack, leaving you feeling even more exhausted because your body is trying to figure out if it's supposed to be asleep or awake!  Many of us choose a quick-fix energy booster like coffee or tea to keep on going with our day. And sure, sipping on a Starbucks latte can feel great (in the moment), but there are plenty of ways to support optimal energy levels that don't include the unwanted side effects of caffeine. So, if you're nodding off in your office chair and often suffer from the dreaded caffeine crash, there's good news ahead—keep reading to discover five unexpected ways to rev your energy. 4 Ideas for an Afternoon Energy Boost Without Caffeine Get Moving Exercise is one of the best ways to increase energy levels, and we know it can seem like the last thing you want to do when you're feeling tired. However, even a moderate amount of exercise can help to improve your mood and increase your overall sense of well-being. And, of course, the more active you are, the more energy you'll have! So if you're dragging yourself through your day, try to fit in a quick workout. And you don't need to upend your entire schedule to fit in exercise — a brisk walk during your lunch break, do a few jumping jacks in your office or go for a run after work. You'll be surprised at how much better you feel afterward. Food is Fuel What you eat impacts your energy levels and well-being. So if you're looking for a natural energy boost, reach for foods that are high in protein and healthy fats like nuts, seeds, and avocados. These foods will help to stabilize blood sugar levels and give you sustained energy throughout the day, so you don't need to grab a quick-fix stimulant like caffeine. You should also make sure to eat regularly throughout the day to avoid dips in blood sugar levels that can leave you tired and cranky. If you're changing your diet to include more of these nutritious foods, give your body some time to adjust and feel the difference. Doing Nothing is Something If you're feeling run down, it might be your body's way of yelling for some TLC. It's important to take breaks from being productive and give yourself time to rest. So instead of pushing through and trying to power through your day, listen to your body and take a break. It might seem unproductive to "do nothing” but try viewing rest as a part of your daily cycle—there's a time for everything, even relaxing. Rest recharges our batteries so when it's time to be productive, we are at 100%. Plus, enjoying some "me time" is just plain good for your mood and quality of life. Vitamin Regimen Taking vitamin supplements is one of the easiest ways to support healthy energy year-round—but which ones? These four are great foundations to try. B-Complex: These essential nutrients help the body convert food into energy and are found in leafy green vegetables, legumes, nuts, and whole grains. It can be hard for people to get all of the B vitamins in their daily diet, so if you need to get more, consider taking a supplement. B12: This vitamin supports red blood cell formation and energy production. It's found in animal products like meat, poultry, fish, and eggs. If you don't eat these foods regularly, you may want to consider taking a B12 supplement or getting a B12 shot. CoQ10: This nutrient plays a role in energy production and is found in fatty fish like salmon and tuna, as well as in nuts and seeds. According to some studies, CoQ10 supports healthy energy levels by decreasing oxidative stress caused by free radicals. Iron: This mineral is essential for carrying oxygen to the cells, which is important for energy production. It's found in red meat, poultry, fish, beans, lentils, spinach, and other dark leafy greens. If you're not getting enough iron from your diet, you may need to take an iron supplement. The EZ Melts Difference Give one or more of these suggestions a try and see how they work for you. Remember, everyone is different and what works for one person may not work for another. But by making small changes in your lifestyle, you may find that you have more energy than you ever thought possible!  Supplements are an easy, cost-effective lifestyle change to try first, and any of the vitamins mentioned above are great options for supporting your daily energy. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, you’ll never have to worry about running out of the supplements you need! Use code EZ30 at checkout to save 30% off your first subscription.

Read Time: 4 minutes  Do you have bad habits that you'd like to break? If so, you're not alone. Many people struggle with habits they wish they could break for good, but don't know where to begin. The great news is that breaking patterns of behavior isn’t impossible. We'll cover methods, and supplements like citicoline, B6, and l-theanine – all of which can help make the process a bit less difficult. Plus, we'll also talk about EMME, a new supplement that may be able to help as well, so read on for all the details!   Identify Your Triggers The best way to stop unwanted behavioral patterns is to first identify the triggers that lead to the behavior. Once you know what causes you to engage in the bad habit, you can then begin to work on avoiding those triggers or finding alternative activities to do instead. For example, if you know that you tend to bite your nails when you're bored, make sure to keep your hands busy with something else whenever you feel yourself getting antsy. This could mean carrying around a fidget toy, playing with a stress ball, or even just keeping your hands busy by typing on your laptop or phone. If you struggle with overeating, reflect on what causes you to overeat. Do you really feel hungry, or are you indulging in an unwanted behavior because you're triggered by being bored, stressed, or angry?  If it's the latter, try to find other ways to cope with those emotions. Maybe that means creating a distraction, like going for a walk when you're feeling stressed instead of heading to the fridge.    Nutrients for Lessening Emotional Triggers Most bad habits are emotional responses triggered by a stressful feeling or negative event. In addition to developing ways to counter your habits so you can successfully break them, you can take supplements that support healthy cognitive function, physical relaxation, and lower stress levels.   Citicoline for Brain Power Citicoline supplements can be helpful for those trying to break bad habits. It's a natural nootropic that helps improve focus and concentration. Plus, it can also help to support lower stress levels and a calmer mental state. For these reasons, citicoline can be helpful in curbing bad habits that are caused by boredom or stress.  Additionally, citicoline has been shown to improve cognitive function. So not only can it help you break bad habits, but it can also help you think more clearly and make better decisions overall!   B-Vitamins (B6) for Breaking Habits B-vitamins, specifically B6, are nutrients also helpful for breaking bad habits. All B-vitamins are essential for many different bodily functions. They play a role in energy production, metabolism, and nervous system function. Several studies have shown that B vitamins can help to reduce the tension caused by stressors, which can be helpful in breaking bad habits triggered by emotions. In particular, B6 has been shown to be effective in promoting mental wellness and breaking habits that are caused by emotional responses. B6 is a vital nutrient for cognitive health and emotion regulation. It helps the body to produce serotonin, a neurotransmitter that plays a role in mood and sleep. B6 also helps to metabolize other neurotransmitters, including dopamine and norepinephrine. Low levels of B6 have been linked with depression, anxiety, and irritability. B6 supplements can be helpful for people who are deficient in this vitamin. For many people, taking a B vitamin can be a helpful way to support cognitive health, especially when trying to stop unwanted behaviors.   L-Theanine for Relaxation L-theanine is an amino acid found in green tea and supplement form. It's known for its calming and relaxing properties. L-theanine can help to support healthy stress responses and lower tension levels. Studies have shown that L-theanine supplements can help to reduce stress and anxiety while supporting mental clarity. Additionally, L-theanine has been shown to improve sleep quality. This is important because poor sleep can lead to increased stress levels and make it even harder to deal with emotional triggers. L-theanine works by increasing levels of GABA, a neurotransmitter that has calming effects on the nervous system.   EMME: The All-In-One Supplement  EMME is a new supplement that was created to help with brain function and emotional responses. EMME is made with a special blend of ingredients that are designed to support healthy brain function and help to reduce unwanted behaviors. EMME contains citicoline, B-vitamins, and other nutrients that have been shown to be effective in breaking bad habits. EMME is a convenient way to get all of these nutrients in one supplement. Plus, EMME is easy to take and non-habit forming. You can take it with or without food, and you only need to take it once per day. If you're looking for a natural way to support your efforts to break bad habits, try EMME! It's a convenient way to get the nutrients you need for success. ___   Be sure to stock up on vitamin supplements for a cost-effective and easy way to help you live your best life and rid yourself of unwanted behavioral patterns.  Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body! EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Join our subscription service to get 30% off your first order for a limited time.

When you think about your physical health, how often does taking care of your blood come to mind?  We never talk about it! Taking care of our bones, muscles, heart, digestion, and more, yes…but just our blood health, in and of itself? We don’t hear it mentioned often, yet it should be because red and white blood cells keep your entire body functioning. Think of your bloodstream like a city’s around-the-clock subway system and your veins as the rails.  Red blood cells transport nutrients, hormones, and oxygen to your entire body while getting rid of toxins like carbon dioxide through your lungs. Meanwhile, white blood cells, or leukocytes, are the soldiers of your immune system, attacking any disease or infection that crosses their path. Blood cannot be replaced, so let’s take care of it, shall we? Here are the best ways to keep that blood pumping at its best.   Stay Hydrated Drinking water keeps blood cells hydrated, which in turn, keeps your blood circulating faster and helps to regulate your blood pressure and heart rate. Set a reminder in your phone to get at least 64oz of fresh, filtered water per day—you might need even more depending on different health factors and lifestyles. Check out what the Heart Foundation recommends here.   Iron-Rich Diet Iron is a huge component of hemoglobin, which is the essential protein in red blood cells. Iron is incredibly essential to your body’s ability to keep all systems operating at their finest, so be sure to eat foods rich in iron. Even eating nutritious food might not be enough. About 25% of adults worldwide are iron deficient, so consider taking an iron supplement.    Folate and B-12 Folic acid and folate are technically the same vitamin: B9. Folate is naturally found in foods, while folic acid is the synthetic version. Both are safe and approved by the FDA. Folate is found in whole foods such as leafy greens like spinach and broccoli, chickpeas and kidney beans, liver, and more. Whether you get B9 through food or supplements, it’s digested, converted into an active form that the body can use, and enters the bloodstream. B12, on the other hand, is essential for creating new cells, including blood cells. No B-12, and you’ll have a slew of symptoms on your hands. To make matters worse, B-12 is on the list of most popular vitamin deficiencies. B-12 is mainly found in animal products, which makes vegans and vegetarians especially vulnerable. A great way to bridge the gap is by taking a daily supplement. Vitamin B12 and B9 work together to help the body process iron and metabolize it, as well as create healthy blood cells. Taking a combination of the three in supplement form helps your blood help YOU, and it’s one of the easiest ways to ensure you’re getting the right amounts.   The EZ Melts Difference It’s important to have a daily routine of feeding your body the nutrients it needs. Supplements are the easiest and quickest way of ensuring you get the correct amount. Many vitamin supplements are solid and have a ton of chemical additives, which can cause stomach upset, so quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body. Check out our Zero-Sugar, Vegan, Gluten-Free, Non-GMO, quick melting tablets in customer-approved flavors!

Read Time: 3 minutes You don’t have to be an influencer or a young adult to reap the benefits of regular physical activity. Regardless of whether you have exercised your entire life or are just starting, it’s never too late to begin. There are long-term and immediate health benefits to exercising, and as we said last week, going to the gym is not required. Especially as we age, our bodies change, but physical activity is still necessary. According to the Physical Activity Guidelines for Americans, physically active older adults are less likely to fall and are less likely to be injured. Also, seniors who consistently move their bodies can preserve physical ability and mobility for longer. It’s recommended for everyone to get in at least 150 minutes of moderate exercise per week, but if a senior’s health conditions limit physical activity, it’s still important to get whatever safe movement in that they can.  Not sure where to begin? Always check in with a medical professional when trying any new routine or exercise to make sure it’s safe. Here are some tips for senior people: Anaerobic and aerobic exercise are equally important, so try to incorporate both, such as walking with light weights Balance training is recommended and can be learned through yoga or Pilates Check local events to find exercise classes exclusively for senior citizens Try activities at home, like dancing with a partner, gardening, or bicycling around your neighborhood Adopting a dog is a great way to gain companionship and motivation to walk outside Stretch before and after every exercise—it helps improve flexibility and range, which is important for preventing injury, especially as we age If you need a low-impact workout, try a local water aerobics class. Swimming is a great way to work out and keep friction and weight off your joints.  If you find it difficult to motivate yourself or if a health condition prevents you from strenuous activity, a little exercise is better than none. Try swapping out a half-hour of sitting during the day for doing light chores or listening to a podcast as you walk around the house. You can organize a group of people your age and fitness level by checking around the neighborhood or at community centers. Exercise can be more fun with others. Find a senior fitness specialist by asking your doctor or calling your insurance to find people who can help guide you through these life changes. Remember: sit less, move more! For more information on how you can adopt a more active lifestyle in your senior years, read through Physical Activity Guidelines for Americans by clicking here. A Vitamin Boost to Your Fitness Routine Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others.  To maximize your body’s ability to repair muscle tissue after working out and increase your energy levels, consider iron and vitamin B supplements. Iron and B-complex help oxygen transport to your muscles, strengthen your bones and rev your metabolism. Check-in with your doctor before trying any new supplements.  Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements!

Read time: 3 minutes   Grow your own DNA! Folate, or folic acid, is also known as vitamin B9. It is a nutrient found in food and supplements that is key for physical and mental development. All vitamins and minerals are vital for optimal health; however, folic acid is especially important for fetal development, which is why people who are pregnant should take care to ensure proper consumption of B9. In addition, folate and folic acid have many other benefits. Folate vs Folic Acid Folate is the form of B9 which is found in foods, while folic acid is the synthetic version of B9. Both are safe, approved by the FDA, and equally useful. Folate is found in whole foods such as leafy greens like spinach and broccoli, chickpeas and kidney beans, liver, and more. Sometimes, however, it can be hard to get the recommended daily amount, and people, especially people who are pregnant, need adequate amounts in order to thrive. This is where folic acid comes in! As with many vitamins and minerals, doctors will recommend folic acid supplements to make sure all the bases are covered.  When consumed, folic acid is digested, converted into an active form that the body can use, and enters the bloodstream. However, sometimes the body can’t convert all of it if there are excess amounts in the system, so be sure to follow the recommendations for daily intake. Benefits of B9 Folic acid supplements are one of the most important vitamins to add to a daily regimen when pregnant. This is because, during the gestation of a fetus, a person’s body needs to increase the production of DNA, which requires folic acid. Vitamin B9 plays a critical role in forming a fetus’s neural tube. Taking folic acid supplements when pregnant can decrease the likelihood of congenital heart defects and other birth defects, preterm birth, and ectopic pregnancy.   But we always need B9, so it’s important for everyone. Folic acid, along with the other seven B vitamins, supports a healthy metabolism by breaking down carbohydrates into fuel for energy. Vitamin B9 also helps support an even mood and emotional health and has been found to aid other vitamins in lowering the risk of heart disease. Folate Deficiency So how do you know if you’re low on folate? There are some physical signs to note, such as poor childhood growth, an inflamed tongue, bad breath, a weak appetite, diarrhea, sluggishness, and shortness of breath. If you believe you are deficient, consult a doctor about taking a supplement to support your health. People who are especially at risk of a folic acid deficiency are people who overuse alcohol, people with digestive issues such as IBS or celiac disease, and people with certain genetic conditions. If you fall into one of these, or just want to focus on getting the nutrients you need, look at what you eat daily. Folate foods, like dark green leafy vegetables, beans, peanuts, and sunflower seeds may help you get the daily serving of folate you need. Also, a folate supplement can help. Consider adding the EZ Melts’ folate supplement to your daily routine. Our vitamins are fast melting and have a delicious customer-approved flavor. Unlike many major vitamin brands, our tablets are vegan and do not include harmful ingredients, artificial flavors, or GMOs. Try us out and see the difference!  ___ Written by Annie-Eliza Stevens

Read time: 3 minutes Vitamin B1 is also called thiamine. It is vital for so many processes in your body you can’t survive without! When taken in proper amounts, it supports your immune system, metabolism, and even cell reproduction. In addition, studies are being done in relation to taking B1 to support less mental strain. There are many foods that naturally contain thiamin, however, most people get this vitamin in fortified foods and supplements. Foods rich in vitamin B1 are: Yeast, nuts, whole grains, and eggs Meats like beef and pork Liver Fruits and vegetables like oranges, cauliflower, potatoes, asparagus, and kale Fortified flours However, many groups of people are susceptible to being deficient and at risk of side effects and conditions, like vegans, vegetarians, pregnant women, as well as people who consume a lot of alcohol on a regular basis. What’s more, is that cooking foods with B1 destroys the vitamin’s value. Many people will therefore take B1 or the full range of Bs, called B-Complex, to ensure the daily requirements are met. Read below to see some of the reasons a B1 supplement is a good idea. Benefits of Vitamin B1 1. Lowers Likelihood of Kidney and Heart Disease Vitamin B1 is believed to be connected with healthier kidney function. In fact, in subjects with type 2 diabetes, liver disease is more likely to occur because of the stress put on the organ. In some studies, taking thiamine at high doses is shown to reduce stressors in the body that tax the liver. 2. Supports a Strong Immune System Like many of the other vitamin Bs, B1 is linked to supporting the immune system’s functioning, which in turn promotes optimal wellbeing. In part, vitamin B1 is believed to do this by assisting the body in its ability to tolerate external and internal stress. 3. Supports Cognitive Well-Being Studies are being done in relation to taking B1 to support less mental strain and healthier cognitive function. Scientists believe that vitamin B1 deficiency is linked to depressive symptoms, mental health, and the onset of dementia. Vitamin B1 supplements may be a way to ensure that your brain can operate at maximum efficiency and support anti-aging. 4. Nerve Health Thiamine has long been connected to nerve health and functioning. It helps nerves to signal muscle contractions and reactions to stimuli, and it is vital for both the peripheral and central nervous systems (PNS and CNS). Vitamin B1 helps develop and maintain neural transmitters, in part by developing the myelin sheath; the protective covering on nerves. Thiamine Deficiency: Signs and Symptoms Not sure about your B1 intake? Here are some signs you may be deficient: Anemia Weakened cardiovascular system Depressive symptoms Loss of appetite, which in some cases leads to anorexia Imbalance, tingling in limbs Confusion and severe memory loss, as well as being linked to the higher likelihood of dementia The EZ Melts Difference It’s often hard to find B1 supplements on their own outside of the B-Complex supplements out there, but we have you covered. Our vitamin B1 supplement is fast melting and has a delicious customer-approved flavor. Unlike many major vitamin brands, our tablets are vegan and do not include harmful ingredients, artificial flavors, or GMOs. Try us out and see the difference!  ___ Written by Annie-Eliza Stevens

Beriberi...doesn’t it sound like a lush vacation spot? Unfortunately, it isn’t. It’s a serious condition people can develop when they are vitamin B1 deficient. It’s way more common to be missing essential vitamins and minerals than one would think! Additionally, many people are specifically deficient in B vitamins, especially vitamins B1, B6, and B12 [1]. This is because during human evolution we have lost a lot of our abilities to synthesize vitamins in the body itself [2]. You can get your Bs through food if you plan out your meals...but should you ask your doctor about taking over-the-counter B1? And just what are the signs of beriberi? Let’s find out!   B1 with Your Body Vitamin B1 is also called thiamin. It is vital for so many processes in your body you can’t survive without! When taken in proper amounts, it supports your immune system, metabolism, and even cell reproduction. In addition, studies are being done in relation to taking B1 to support less mental strain [3], [4]. There are many foods that naturally contain thiamin, however, most people get this vitamin in fortified foods and supplements. Foods rich in vitamin B1 are: Yeast, nuts, whole grains, and eggs Meats like beef and pork Liver Fruits and vegetables like oranges, cauliflower, potatoes, asparagus, and kale Fortified flours However, many groups of people are susceptible to being deficient and at risk of side effects and conditions, like vegans, vegetarians, pregnant women, as well as people who consume a lot of alcohol on a regular basis. What’s more, is that cooking foods with B1 destroys the vitamin’s value [5]. Many people will therefore take B1 or the full range of Bs, called B-Complex, to ensure the daily requirements are met.   B1 Deficiency: Signs and Symptoms Not sure about your B1 intake? Here are some signs you may be deficient: Weakened cardiovascular system Loss of appetite, which in some cases leads to anorexia Imbalance, tingling in limbs Confusion and severe memory loss, as well as being linked to the higher likelihood of dementia Beriberi (see below)   Beriberi Sounds like a cheerful title for something so serious. Beriberi is a disease that develops when a person is B1 deficient. There are two types: wet and dry beriberi, each affecting different parts of the body [6]. Wet beriberi affects the heart, and can even lead to heart failure! Dry beriberi, on the other hand, damages the nerves and muscles. Symptoms of wet beriberi include swollen legs, rapid heart rate, and shortness of breath, while dry beriberi is marked by pain, mental confusion, decreased control of limb movement, and even paralysis. This all sounds incredibly bleak, are we right? Fortunately, the easiest way to drastically reduce the likelihood of developing beriberi is to ensure you are getting your daily recommended amount of B1. With a supplement, it’s easier than ever!   The EZ Melts Difference If you try B supplements, see why EZ Melts is better--our vitamins are fast melting, EZ to take, and have a delicious customer approved flavor.  It’s often hard to find B1 supplements on their own outside of the B-Complex supplements out there, but we have you covered!  Unlike many major vitamin brands, our tablets do not include harmful toxic ingredients, artificial flavors, or GMOs. Try us out and see the difference!   Sources https://www.cover-tek.com/which-supplement-do-you-need-b12-vs-b-complex/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ https://pubmed.ncbi.nlm.nih.gov/21905094/ https://www.livescience.com/51721-vitamin-b1-thiamine.html#:~:text=B1%20sources&text=Food%20sources%20of%20thiamine%20include,%2C%20breads%2C%20cereals%20and%20flour. https://www.medicalnewstoday.com/articles/219545#benefits https://www.healthline.com/health/beriberi ___ Written by Annie-Eliza Stevens

In our previous article, we discussed B-Complex and all eight essential Bs. But one of these is so critical to our blood, our nervous system, our energy, and DNA that it needs another mention--because sometimes the deficiency of it hides from us! That vitamin is B12. B12 is incredibly important--you need it to live. One of its jobs is replicating DNA. No DNA production = No cell production! You can see why that would have long-lasting, damaging effects on the body. Unfortunately, it’s easy to lack the proper intake of this B vitamin, especially if you are vegan or vegetarian. This is because B12 is found in animal products, like eggs, dairy, meat, etc. The only consumable plant B12 is found in is some edible mushroom and algae species, such as nori [1]. So, if you are a vegan or even vegetarian eating minimal animal products, it is very likely you are deficient.   Groups At Risk What’s more, is that there are certain groups who might be more at risk of B12 deficiency, including older adults over 50 (especially vegetarian adults) and anyone with gastrointestinal issues or lower stomach acid levels [1],[2]. People who take certain medicines also have B12 malabsorption issues [3]. Think you might be low on B12? Sometimes it is hard to tell because there are other vitamins which mask the deficiency. Read on to see what hints your body might be giving you, and what to do about it!   Symptoms of Deficiency Most of your nutrients should be ingested via your food sources. However, as mentioned above, B12 is hard to come by in plant-based foods. On top of this, you might have a B12 deficiency that is masked by folic acid, another B vitamin. Folic acid is a B vitamin readily available in many plant-based foods, so it is something easier to get through our diets. However, if you are experiencing symptoms and conditions, they might develop in the form of: problems with tiredness, weakness, constipation, and anemia.  Numbness and tingling in the hands and feet, issues with balance, depression, unnatural fatigue, confusion, poor memory and dementia, and soreness of the mouth or tongue are all indicators. It can even lead to permanent damage to your nervous system! Luckily, supplements work to counter the balance--but not all B12 vitamins are created equally. Always consult with a medical professional before self-diagnosing and starting a new vitamin regimen, and read below what to look for in your supplement.   The Brand Matters Scientific research proves that taking a supplement is one of the best ways to bridge the gap in your B12 levels and it is incredibly hard to take too much B12 [4], so most doctors will most likely recommend it*. However--the form of B12 matters greatly! In EZ Melts supplements, we source quality B12 in the form of methylcobalamin, because it is the form you find in most foods and vegetables (our supplement is vegan, don’t worry!) Most supplement companies will use cyanocobalamin. It’s thought to be used because cyanocobalamin is cheaper and has a longer shelf life. Unfortunately, it also has to be converted by the body into methylcobalamin, and often, our bodies fail to do so with this type of supplement. Methylcobalamin is recommended over the less effective cyanocobalamin by many studies for its superiority and bioavailability [5], so we ensure that our supplements deliver you the best possible nutrition possible. Why take a vitamin if it doesn’t work? Your health is too important. Give our Zero Sugar, Vegan, Gluten-Free, Non-GMO B12 supplement a try and see the difference! Our supplements melt quickly on the tongue, making it EZ to get the nutrition you need! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/ https://pubmed.ncbi.nlm.nih.gov/10448529/ https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ https://pubmed.ncbi.nlm.nih.gov/11146329/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/   ___ Written by Annie-Eliza Stevens

Are you an only child? Well, vitamin B-complex certainly isn’t! Vitamin B has a ton of siblings (eight essential ones to be exact), and it’s hard to keep them all straight. B vitamins are vital to so many different parts of our functioning body, especially the brain and all it does for us--memory, emotions, energy levels, stress, mental health including depressive episodes, etc [1], [2]. That’s a whole lot of brain power! Unfortunately, many people are deficient in B vitamins, especially vitamins B1, B6, and B12 [3]. This is because during human evolution we have lost a lot of our abilities to synthesize vitamins in the body itself [4]. Therefore, B-complex is only stored in the body via oral consumption--whether that’s food or vitamin supplements. Bs are also water soluble and pass through our bodies quickly, which means we need constant intake of the right dosages.   Vitamin Bs for Females Vitamins are miracle workers--and know what to do for you, even according to your biological sex. Bs are especially important during pregnancy and breastfeeding. Bs aid in fetal brain development and protect against the risk of birth defects! Bs also support good energy levels and lower the risk of preeclampsia, a life-threatening condition to both parent and child [5].   Vitamin Bs for Males In males, Bs are linked to testosterone levels in the body, and may help with building muscle tone. While research on sex-specific benefits of B vitamins is lacking in a lot of verified information, both sexes require Bs to metabolize food, which is important for physical health. Click here to see recommended daily dosages of Vitamin Bs; there are different requirements according to your sex!   Vitamin Bs, Deficiencies, and Benefits Here are all 8 essential B vitamins with a quick description of what they do and how to spot deficiencies. People with certain conditions, such as HIV/AIDS, alcoholism, or immune disorders have more of a chance of developing symptoms. If you feel you have an imbalance, you’ll have a better idea of what to ask your doctor with the information below.    Vitamin B1: Also called thiamin, it supports your immune system, metabolism of food, and cell reproduction. A shortage can cause beriberi [6], which affects the cardiovascular system, and loss of appetite, confusion, tingling in limbs, and severe memory loss, among other symptoms.   Vitamin B2: Also called riboflavin, serves as an antioxidant, is connected to the immune system, and also metabolizes food. Deficiency includes symptoms such as skin disorders, hair loss, and problems with liver and reproductive systems.   Vitamin B3: Also called niacin, it helps with cell production, particularly related to DNA. Lack of B3 can lead to diarrhea, memory loss, brain fog, and even dementia.    Vitamin B5: Also called pantothenic acid, it helps with hormone production, metabolism and breaking down essential fats. Lack of B5 symptoms include sleeplessness, irritability, headaches, heartburn, stomach pain, nausea, and loss of appetite, among others.   Vitamin B6: Also called pyridoxine, it is vital for over 100 reactions in the body having to do with metabolism. Symptoms of deficiency include itchy rashes, a swollen tongue, cracks in the lips, depression, confusion, and seizures in infants.   Vitamin B7: Also known as biotin, helps turn carbs, fat, and protein into energy and nutrition your body needs to function. A shortage of biotin could include symptoms of hair loss, rashes, pink eye, high levels of acid in urine, and development delays in infants, among others.   Vitamin B9: Also known as folate, this vitamin helps make DNA and other genetic material. Low amounts can lead to weakness, fatigue, mood swings, heart palpitations and shortness of breath, and developmental disorders in infants.   Vitamin B12: This vitamin keeps the nerve and blood cells healthy and helps with DNA production. A deficiency includes symptoms like loss of appetite, weakness and fatigue, severe anemia as well as poor memory and dementia.   What to Do  While it is rare for some of these to be found as deficient in the human body today, it still helps to consult with a medical professional if you are experiencing prolonged symptoms that match the above. Monitoring nutrient intake now could prevent more serious conditions down the road--so make sure to get the right amounts your body needs! If you try B supplements, see why EZ Melts is better--Our vitamins are fast melting, EZ to take, and have delicious customer-approved flavors. Unlike many major vitamin brands, our tablets don’t include harmful toxic ingredients or artificial flavors. Give our Zero Sugar, Vegan, Gluten-Free, Non-GMO B-Complex supplement a try and see the difference! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316433/ https://www.cover-tek.com/which-supplement-do-you-need-b12-vs-b-complex/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ https://www.preeclampsia.org/signs-and-symptoms https://medlineplus.gov/ency/article/000339.htm ___ Written by Annie-Eliza Stevens