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5 best supplements to support your mental health, according to a psychiatrist

Whether it’s ashwagandha to ease stress or melatonin to help with sleep, supplements are increasingly a go-to for folks in need of support for their mental health. In fact, according to Mintel , an agency that conducts consumer research, almost half of millennials use some type of vitamin or dietary supplement to support their mental health.

But everything isn’t for everyone. Always consult with your doctor before you start taking a supplement, especially if you are on prescribed meds. “Supplements can interact with medications, sometimes enhancing or diminishing its effects,” says psychiatrist Dr. Mena Mirhom, assistant professor of psychiatry at Columbia University Medical Center in New York City. 

For instance, L-methylfolate, a popular supplement known for boosting mood and energy , may enhance the effectiveness of antidepressants and anti-anxiety medications like Lexapro or Zoloft. 

On the other hand, when mixed with antidepressants, St. John’s wort, another mood-boosting supplement, can increase the risk of dangerous side effects such as shivering, diarrhea, or seizures. St. John’s wort may also decrease the efficacy of oral contraceptives when mixed with antidepressants. 

It’s also important to note that supplements are designed to help you along your mental health journey; they are not a cure. “Supplements should not replace prescription medications, because although they can be a helpful additive, they often do not adequately address the symptoms that prescription medications would,” says Mirhom. “Medications prescribed by a health care provider are tailored to treat specific conditions and are supported by rigorous clinical research.”

And just because your supplement is making you feel better, it shouldn’t replace good therapy. “Therapy provides a structured environment for addressing psychological patterns and developing coping strategies,” says Mirhom. It is the opportunity to introduce a person to themselves, and you simply cannot bottle that up.” 

Here are the top supplements on Mirhom’s list for optimal mental health. 

1. Omega-3 fatty acids for helping reduce symptoms of depression and anxiety

An omega-3 fatty acid supplement may help boost your mood. This supplement helps support cognitive function and may even reduce symptoms of depression and anxiety . 

The supplement’s two main ingredients, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help promote healthy blood flow and regulate serotonin, a.k.a. the “feel-good” hormone. It also reduces brain inflammation , which is linked to depression risk.

One study found that not only did taking regular doses of omega-3 fatty acids reduce depressive symptoms, but participants felt more alert, energized, and motivated. Mirhom adds that with consistent use, these supplements may help you become more efficient and focused at work. The recommended dose is unclear, so it’s best to consult your doctor. 

2. Vitamin D for mood regulation 

Vitamin D isn’t just for bone health; it also plays a vital role in your mental health. This supplement activates the receptors in our brain that control our emotions and behavior. It also promotes serotonin, which may increase happiness and help stabilize how we feel. It may also help improve memory and attention span. For pregnant women, vitamin D helps support the baby’s brain development. 

Those with little sun exposure may be deficient in vitamin D, but a blood test is the only way to determine this. People with darker skin are also at risk of vitamin D deficiency because skin pigmentation blocks the sunlight. 

When it comes to dosage per day , recommendations vary. Adults should seek to take about 600 IU of vitamin D daily, but if you’re deficient, up to 1,000 to 2,000 IU a day is considered safe. 

3. B vitamins for energy production and neurotransmitter function

This tiny supplement packs a powerful punch. Vitamin B complex comprises eight essential B vitamins that help our body and brain function. B vitamins like B9, B6, and B12 aid neurotransmission function, balance psychological health, and overall brain support. In fact, without adequate B vitamins, our brains are at risk of cognitive decline . Mirhom adds that they may also help with energy production. 

Similar to other supplements, you can reap the benefits of B vitamins from a balanced diet of whole grains, meats, and veggies . However, one study found that only 2.7% of Americans eat a nutrient-rich diet. So, if you’ve been missing out on your greens and grains, a B-complex vitamin may help. 

4. Magnesium for relaxation 

If counting sheep doesn’t send you into a blissful slumber , magnesium might. This supplement reduces the stress hormone cortisol , potentially resulting in more relaxed mind and muscles. It activates your body’s natural melatonin and promotes the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps you fall asleep quicker without feeling groggy in the morning. Studies have also shown that this supplement may help regulate your sleep schedule. 

Remember that results take time, advises Mirhom; as with most supplements, magnesium must be taken consistently over time to be effective. Experts recommend taking no more than 350 milligrams of the supplement per day to avoid side effects like diarrhea, nausea, and cramping.

5. Probiotics for brain health 

It turns out optimal mental health starts in your gut . Many recognize probiotics as the “good bacteria” that boost our immune system and help improve digestion. But the gut and brain are connected through the gut-brain axis (GBA), which explains why when we feel nervous or anxious, we feel butterflies in our stomach, says Mirhom. 

Taking probiotics in a supplement form can help regulate our mood by boosting our serotonin and dopamine. Studies have also shown they can help reduce stress and anxiety. The recommended dose is unclear, so check with your doctor.

When buying supplements, be sure to read the label. Be wary of brands claiming to cure a condition or that lack transparency about ingredients. If it sounds too good to be true, it probably is. Look for a gold certificate stamp on the bottle; it indicates the product has undergone third-party testing for quality.

More on supplements:

• Do turmeric supplements really treat pain, boost mood, and improve allergies? Experts say they work best for 2 conditions
• Is colostrum a new superfood? Experts explain its immune-boosting benefits
• Does apple cider vinegar really help with weight loss and lower cholesterol? Experts explain the science-backed benefits and how much to take
• Nutrient deficiencies can become more pronounced as you get older. These are the 5 best supplements for healthy aging

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Nutritional supplements are meant to complement a healthy diet, not replace it. If you're in good health and you eat a wide variety of foods, you likely don't need supplements.

But sometimes, fortified foods and dietary supplements may help provide one or more nutrients. For example, women who are pregnant or hoping to conceive are advised to take prenatal vitamins that contain folic acid.

Otherwise, a supplement might be recommended if you don't eat enough healthy foods or your diet isn't varied. Or you might need a supplement if you have a food allergy, intolerance, or condition that causes you to restrict certain foods or food groups. A healthy diet is especially key if you have a medical condition.

Talk with your healthcare team or a dietitian about whether supplements might be right for you. Be sure to ask about the possible side effects of any supplements you might try. Also ask if a supplement could affect any medicines you take.

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• 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed June 13, 2023.
• Zeratsky KA (expert opinion). Mayo Clinic. June 21, 2023.
• Hensrud DD, ed. Add 5 habits. In: The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
• Dietary supplements: What you need to know. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/ Accessed June 13, 2023.
• Vitamins, minerals and supplements: Do you need to take them? Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/supplements/vitamins-minerals-and-supplements-do-you-need-to-take-them. Accessed June 22, 2023.

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4 Daily Supplements To Optimize Your Health

4 Daily Supplements For Foundational Nutritional Support

We often get asked if supplements are necessary or if we can get everything we need to support our bodies through food. The answer is both yes and no.

While it is possible to get nearly everything you need from food, it would take an inordinate amount of diligence, time, expense, and dedication to eat “perfectly clean” in order to fill in nutritional deficiencies and give the body the daily food-based cleansing that it needs to deal with the burdens of modern life. It would also require that we live our lives with a minimal amount of stress so we do not leach our bodies of precious minerals and B vitamins.

Why Do You Need Daily Supplements?

Due to a myriad of factors mostly out of our control, we find that high-quality supplements are very important to advance one’s health and fill in the nutritional gaps and protect your body against these factors. These factors can include the following:

• Processed foods
• Environmental toxins we are breathing in or that are settling into our skin
• Mental-emotional stressors
• Long-standing and ever-developing digestive disorders (like leaky gut)
• Genetic propensities for weaker organ/glandular systems or trouble detoxifying pharmaceuticals
• Hormones and antibiotics in the meat supply
• Genetically modified organisms (GMOs)
• Severely-depleted, mineral deficient soil

In other words, supplements can help you feel better much faster by speeding up the pace at which nutritional deficiencies are filled in, while also helping the body to pull out the excess chemicals and toxins that impede wellness.

The 4 Basic Supplements

Multivitamins, fish oil, probiotics, and greens are the four most basic supplements we want to cover, but we’ll also cover some additional super-star supplements.

As always, check with your doctor or other healthcare professional before starting any new supplement protocol.

1. Multivitamins

If you are not being individually guided by a healthcare practitioner, then a food-based, high-quality multivitamin is highly recommended. Designs For Health's Twice Daily Multi will ensure that all of your bases are being covered. Even when the body is short of only one nutrient, it will not function optimally and other systems can be compromised.

Twice Daily Multi is custom-formulated to help replace micronutrient deficiencies associated with lower adrenal and thyroid function, and poor cellular energy. Thus, it helps with mood, energy, and the optimization of both stress and sex hormones and people FEEL the difference.

It contains super doses of fat-soluble vitamins, as well as methylated B vitamin support in the higher amounts required to heal your endocrine system. It also includes chromium for blood sugar stability, choline, and inositol for your brain, the right combination of thyroid vitamins and minerals, along with specific antioxidants to protect and nourish your brain, lower high homocysteine levels, and slash inflammation that is unnecessarily driving your cortisol (up or down).

This multi also contains additional quantities of vitamin A, C, D, Zinc, and magnesium to support your immune system which is ever so important in today’s pandemic world.

This product alone can help you feel 20-30% better within 21 days of taking it!

2. Fish Oil

The body cannot produce its own omega-3 fatty acids, therefore, we must consume them via diet. If you are not eating wild fatty fish 3 times a week, then we recommend supplementing with Designs For Health's OmegAvail Hi-Po Fish Oil . Omega-3s are needed for maintaining blood pressure (they thin the blood), regulating cholesterol, assisting with nerve transmission and weight loss, and for proper prostaglandin function (which regulates inflammation, pain and swelling).

Sufficient omega-3 fatty acids are also thought to play a role in maintaining good cardiovascular health and are essential for healthy egg implantation, prevention of miscarriage, and for fetus development. Omega-3 fatty acids have also been linked with mitigating arthritis, depression, and intestinal inflammation.

OmegAvail Hi-Po Fish Oil can also further nourish the brain and give cellular energy a boost. This potent fish oil assists with memory, brain function, mood, maintaining inflammation, and enhancing mitochondrial production (the powerhouse of your cells). We chose this OmegAvail Hi-Po Fish Oil because it is twice as potent as most other fish oil supplements so you only need one per day.

3. Probiotics

Probiotics are essential to maintaining good digestive health and immune function. We recommend taking them only a few times a year for 4-10 weeks at a time (when working to improve your gut and immune health) and then maintaining them with fermented foods after that. They restore order and balance of good bacteria in the gut and crowd out the bad bacteria.

Probiotics have the power to improve our moods as well. It's been found we actually produce more serotonin (the neurotransmitter responsible for our sense of well-being and satisfaction) in our guts than we do in our brains. This is the reason why many people who have digestive problems are also depressed. Taking a multi-strain probiotic, and not just acidophilus is important to combat this and provide full spectrum support to the entirety of the gut and immune system.

Not all probiotics are created equal which is why our Probiotic Supreme Dairy-Free was carefully crafted to be gluten and dairy-free and contains specific acid-resistant lactobacillus and bifidobacterium strains. “Lactobacs” help you extract more nutrition out of the food you eat while escorting “bad bugs” out of the body, while “bifidobacs” stick around to heal and seal leaky gut, strengthening the immune system and supporting the brain.

Our Probiotic Supreme Dairy-Free will further contribute to supporting epithelial integrity (reinforcing a strong gut lining), healthy immune response (continually training the body to stop attacking healthy tissue), and inflammatory balance.

Greens are your supplement for daily cellular cleansing and clean-up; plus they supply a litany of micronutrients your body needs to function optimally.

Designs For Health's EssentiaGreens provide the type of greens that oxygenate your blood, but that you wouldn’t normally eat, such as spirulina, chlorella, barley grass, and wheatgrass.

EssentiaGreens is densely packed with high ORAC value (antioxidant) vegetables, cleansing and alkalizing grass juices, and a proprietary blend of fruits and berries to support gentle, effective, daily whole body detox. Diets high in fruits and vegetables can have a positive effect on the acid-alkaline balance, therefore retaining essential mineral balance, mitigating inflammation and pain, and increasing energy and mental acuity.

The comprehensive line-up of antioxidant-rich nutrients in EssentiaGreens helps to nourish every system in your body and may contribute to sustained energy, mental clarity, and overall well-being.

A green drink a day keeps the doctor away! Plus it tastes amazing and kids even like it!

Additional Supplement Recommendations

Do your best not to take any more than 5-7 different kinds of supplements at any given time. Otherwise, they can start to overwhelm your body – this is coming from a supplement junkie who has used her body as her own lab rat for the past decade.

The more you heal through diet and lifestyle, the less supplements you should need.

DIGESTIVE ENZYMES

Digestive enzymes support the body in extracting nutrients from our food with less energy, which means we get to use that extra energy throughout our day.

They are helpful to tonify the intestines, for poor absorption; and to decrease gas, bloating, and constipation. However, consider them a band-aid to use for the short-term (not longer than 60 days) while you are figuring out and/or healing the root cause of the digestive upset (yeast, mold, parasites, leaky gut, or food sensitivities). You can find more details on enzymes in our blog   “Do Digestive Enzymes Help or Hurt” .

You ultimately want your body to be able to produce these enzymes on its own.

We recommend these Digestive Enzymes for their proprietary blend of digestive enzymes and Betaine HCL to support optimal digestion of proteins, fats, and carbohydrates assisting with less bloating, better digestion, energy, and moods.

Tips: take 1-2 with each meal, only take for up to 60 days

CONSTIPATION

For safe, gentle constipation relief, we love, love, LOVE Triphala . Far and away, this is my most favorite supplement I’ve ever worked with to help clients with constipation. Triphala is a combination of three different Indian fruits that work to moisten and nourish the lining of the intestines, while gently detoxifying old matter. Other herbs and products for constipation like senna can scrape the lining of the intestines which can be abrasive and harsh versus nourishing and supportive. Triphala is safe enough to keep taking for 2-3 months for slow and consistent bowel cleansing. The traditional dose is 1-4 capsules prior to bed.

Over 80% of the population is deficient in vitamin D, so make sure you get yourself tested at least twice annually. This is one vitamin you definitely want to keep balanced (not too low and not too high). A perfect functional range number for your vitamin D is 60 (not the 30 that your doctor might tell you is sufficient).

If you want to learn more about Vitamin D, watch our show “How to Overcome Low Vitamin D and Depression” with holistic psychiatrist Dr. Sara Van Anrooy.

We like Pure Encaps 1000iu Vitamin D3 or Thorne’s Liquid Vitamin D with K2 (since many people need K2 to utilize their Vitamin D).

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Better Health with Whole Food Supplements

Posted by Karalynne Call on January 09, 2024

In This Article

• Who Should Take Supplements
• About Organ Complex
• About Multivitamin
• About Vitamin C
• About Adrenal Complex

In the hustle and bustle of modern life, maintaining optimal health can be a challenge. While a balanced diet is crucial, sometimes our bodies may need an extra boost. That's where supplements come in. These additions to your daily routine can help  provide essential nutrients , support specific bodily functions, help strengthen your immune system, and help fill nutritional gaps.

I am so excited to launch our new line of supplements made with non-GMO, organic, whole food ingredients ! Many supplements on the market are made from synthetic vitamins, which often lack the essential components found in whole foods. Because of this, our bodies can struggle to absorb synthetic versions as efficiently as it does with vitamins derived from real, whole-food sources. Keep in mind, we always recommend talking to your care provider when introducing a new supplement into your routine. 

So let’s dive in and let me tell you about each of our new Just Ingredients Supplements! 

Who Should Take Supplements?

First off, let’s cover who could benefit from Just Ingredients Supplements. I’m often asked who needs to take supplements, and while my answer is usually anyone working towards better health , here are a few specific groups that might find supplements helpful for achieving their health goals. 

• Those experiencing nutrient deficiencies.  While we always recommend getting nutrients from the foods you eat, supplements can do just that - supplement. They can help address specific nutrient deficiencies. For example, individuals who have a limited intake of certain foods or have conditions that hinder nutrient absorption may benefit from supplements.
• Those needing to boost their immune systems.  This could be people who work in healthcare, the elderly, teachers who are on the forefront of cold & flu season, or those undergoing medical treatment with vulnerable immune systems, and more. We always recommend talking to your care provider when introducing a new supplement. It’s important to remember though, that taking a supplement can be a proactive way to help support your body’s natural defenses in addition to a healthy diet, exercise, and sufficient sleep.
• Those needing to support their diet & lifestyle. People with certain dietary restrictions, such as vegetarians or vegans, may find it challenging to get certain nutrients from diet alone. In such cases, supplements like vitamin B12, iron, or omega-3 fatty acids can be important to maintaining optimal health.  Our new multivitamin is a great option for vegans and vegetarians!

Beef Organ Complex: Nourishing from Head to Toe

Our Beef Organ Complex stands out as a powerhouse of nutrition, featuring a blend of grass-fed brain, heart, spleen, and liver . Each organ contains a unique set of nutrients, delivering a symphony of health benefits.

Here’s a breakdown of the benefits by organ:

Grass-fed liver:

• Contains all B vitamins.
• Can help improve energy.
• Can help adrenal function.
• May boost mood.

Grass-fed heart:

• ContainsCoQ10, an antioxidant that supports cardiovascular health.
• Can help improve cardiovascular function.
• Can help promote muscle function.
• Can help regulate blood sugar.

Grass-fed spleen:

• Contains iron & zinc.
• Aids in nutrient absorption.
• Supports organ function.
• Can help boost energy levels.

Grass-fed brain:

• Contains Omega 3s & choline.
• May help alleviate brain fog.
• Can help cognitive function.
• Can help brain inflammation.

Multivitamin: Real Nutrition for Vegans 

For those seeking a comprehensive nutritional boost, without using animal products, our Multivitamin is a game-changer. 

What sets it apart? Quite a few things! Let’s dig in:

• All plant-based, whole food ingredients. Harnessing the power of carrots, acerola cherry, shitake mushrooms, sunflower seeds, and quinoa sprouts, our multivitamin offers a well-rounded spectrum of nutrients great for vegans. 
• No folic acid. With no folic acid, our multivitamin is a great choice for those with the MTHFR gene mutation.
• No synthetics. While this one speaks for itself, it’s important to point out because so many multivitamins on the market are made from synthetic ingredients. Never ours! We only use real, whole food ingredients.
• Contains all B vitamins. B vitamins are essential, meaning our body doesn’t create them and we need to get them from our diet. So, when creating our multivitamin, it was a priority to include all B vitamins. Because B12 is hard to get from plants alone, you’ll often see it as a synthetic, but that was a hard no for us. That’s why the B12 in our multivitamin comes from fermented quinoa. Not a synthetic and not an animal product, so it’s better for you and vegan-friendly!

Overall, packed with vitamins and minerals derived from plants, this multivitamin can help support  energy , immune function , and overall vitality .

Vitamin C: Pure Immune Support from Nature

Say goodbye to synthetic ascorbic acid. Our vitamin C supplement takes a different approach, using only real food ingredients. This is important because ascorbic acid is just 1 of the 7 parts that make up vitamin C, another huge benefit of using whole foods sources!

Here are the fruits that make up our vitamin C:

• Acerola Cherries (120x more powerful than an orange)
• Camu Camu Berries
• Amla Fruit (Indian Gooseberry)

Did you know that because your body doesn’t make vitamin C, you have to get it from your diet? And trust me, vitamin C plays such a pivotal role in supporting the body's overall health and well-being, you'll want to be sure you’re getting enough in your diet.

Adrenal Complex: Nurturing Your Stress Response

Because so many of us experience chronic stress without adequate stress management, our adrenals are often overworked and underpaid. Enter our Adrenal Complex, a blend designed to support these incredibly important glands. With ingredients including ashwagandha, ginseng, rhodiola, and phosphatidyl serine, this complex can help your body better respond to stress - which can impact your mood , your sleep , your sex drive , your weight , and so much more!

So, what do these ingredients each do?

Ashwagandha is an adaptogen that can help the adrenals better respond to stress. It can help  reduce the circulating levels of cortisol and minimize the release of cortisol , which affects stress levels.

Ginsen g  is a plant with fleshy roots. These roots have medicinal benefits and can help the adrenals work more efficiently by increasing HPA system sensitivity. The HPA (Hypothalamic-Pituitary-Adrenal) system is a crucial part of the body's stress response. It manages the release of hormones from the hypothalamus, pituitary gland, and adrenal glands, which together, orchestrates the body's reaction to stress.

Rhodiola is a herb that has been used for centuries for its medicinal properties. It is believed to help the body adapt to stress and improve resilience by limiting the release and production of cortisol. 

Phosphatidyl Serine (PS) is a phospholipid (ours is derived from sunflowers) and a crucial component of cell membranes, particularly in the brain. PS helps to cover and protect nerve cells in the brain and body and is thought to play a role in stress management by influencing the body's response to cortisol. Some studies suggest that phosphatidyl serine supplementation may help regulate cortisol levels, potentially mitigating the negative effects of chronic stress, such as cognitive decline and mood swings. 

This combination of herbs and adaptogens can help keep cortisol levels manageable and influence other symptoms of chronic stress, making the Adrenal Complex a great supplement for anyone who is constantly under stress or has other symptoms of adrenal fatigue . 

Elevate Your Health Journey with Our New Supplements

I hope these supplements will support you on your health journey! Whether you're aiming to support specific bodily functions , meet dietary restrictions , or simply boost overall vitality , our carefully curated supplements can be a great option. 

Don't forget, vitamins and supplements DO NOT replace a well-balanced diet. Supplements are just that, they can help supplement the gaps in your nutrition. In addition to a healthy diet, exercise, and sufficient sleep, taking a supplement can be a proactive way to help support your body’s natural defenses. 

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A complete guide to liver complex methylation support supplement.

4 Products to Use to Prevent Acne

Nick Walker's Bold Diet Choice, No Protein Shakes, Just Whole Foods For Bodybuilding Glory

The protein paradigm shift.

While the sports nutrition market, valued at over $43 million, continues to swell with protein powders and artificial supplements, Walker stands out for his commitment to natural nutrition. Despite the convenience of protein shakes, Walker’s diet steers clear of artificial flavourings and preservatives, which he believes are harmful to gut health.

“I don’t like anything that has artificial flavouring or all that preservatives and anything of that nature I don’t think it’s good for you. I don’t think it’s good for your gut,” Walker explains, highlighting his preference for meals that could be replicated by anyone with access to a standard kitchen or grocery store.

A Closer Look at Nick Walker’s Diet

Walker’s daily intake is surprisingly straightforward, focusing heavily on protein-rich foods like chicken and steak, paired with carbs from fruits and rice, and healthy fats from sources like avocado and olive oil. His dietary routine underscores the importance of simplicity and consistency, particularly when preparing for competitions.

“When it’s time to cut body fat leading up to competition, my strategy is even simpler,” Walker notes. “Just take food out. What I eat in prep is just less of what I eat in the off-season. I diet year round, I don’t change.”

Despite the monotony, Walker allows himself the occasional indulgence, with cheat meals typically enjoyed at popular spots like the Cheesecake Factory.

Supplements: A Selective Approach

Though largely reliant on whole foods, Walker does incorporate some supplements into his regimen, carefully choosing those that support blood flow, reduce inflammation, and contribute to heart, liver, and kidney health. These include caffeine-free pre-workout, vitamins D and K, digestive aids, and omega-3 fatty acids.

This selective use of supplements, along with regular medical check-ups, forms a crucial part of his strategy to maintain peak physical condition while mitigating the health risks often associated with bodybuilding. “I’m just very careful. Health first. I always make that a top priority, and I always have,” says Walker.

The Takeaway for Aspiring Bodybuilders

For those looking to build muscle and excel in bodybuilding, Walker’s approach offers a compelling alternative to the heavy reliance on processed supplements. His success on platforms like the New York Pro and his qualification for Mr. Olympia underscore the efficacy of his diet and health strategy.

By prioritizing whole foods and selective supplementation, Walker not only crafts an award-winning physique but also sets a sustainable model for athletes who value long-term health alongside competitive success.

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Whole Grains

Choose whole grains instead of refined grains.

Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber -rich outer layer that supplies B vitamins , iron , copper, zinc , magnesium , antioxidants , and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E , B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

These components have various effects on our bodies:

• Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.
• Fiber helps lower cholesterol as well as move waste through the digestive tract.
• Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
• Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.

The invention of industrialized roller mills in the late 19th century changed the way we process grains. Milling strips away the bran and germ and leaves only the soft, easy-to-digest endosperm. Without the fibrous bran, the grain is easier to chew. The germ is removed because of its fat content, which can limit the shelf life of processed wheat products. The resulting highly processed grains are much lower in nutritional quality. Refining wheat creates fluffy flour that makes light, airy breads and pastries, but the process strips away more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber. Although some nutrients may be added back by fortification, other health-promoting components of whole grains such as phytochemicals cannot be replaced.

A growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways. For a closer look at carbohydrates, check out our  Carbohydrate Guide .

The 2015-2020 Dietary Guidelines for Americans recommends eating 6 ounces of grain foods daily (based on a 2000-calorie diet) and getting at least half or 3 ounces of that grain intake from 100% whole grains. [1] However, due to an increasing amount of research showing the various health benefits derived from whole grains, and even a possible detrimental effect when eating mostly refined grains, it is recommended to choose mostly whole grains instead of refined grains. An easy way to tell if a food product is high in 100% whole grains is to make sure it is listed first or second in the ingredient list. Or better yet, choose unprocessed whole grains:

Be careful when choosing foods labeled as whole grains: “Whole grain” doesn’t always mean healthy.

One study revealed that inconsistent food labeling means that foods identified as “whole grain” are not always healthy. [2]

• The Whole Grain Stamp is a widely used marker on food products. The stamp, while designed to steer consumers towards healthy whole grains, identified products with more fiber and less sodium and trans fat but that were higher in sugar and calories than whole grain foods without the stamp.
• The other three USDA criteria had mixed results in identifying healthier whole grain products, but (criterion 4) the carbohydrate-to-fiber ratio of less than 10:1 proved to be the most effective measure of healthfulness. However, it is unclear whether this ratio is more predictive of chronic disease risk than other measures of carbohydrate quality—such as the amount/type of fiber or overall dietary glycemic index/load . Foods that met this criterion were higher in fiber and less likely to contain trans fats, sodium, and sugar.
• Because calculating the carbohydrate-to-fiber ratio may be difficult and not readily available for a consumer reading a label, the study suggests that labeling guidelines appearing on whole-grain foods should be improved.

Consumers should steer towards whole grain foods that are high in fiber and that have few ingredients in addition to whole grain. Moreover, eating whole grains in their whole forms—such as brown rice , barley, oats , corn, and rye—are healthy choices because they pack in the nutritional benefits of whole grains without any additional ingredients.

Whole Grains and Disease

As researchers have begun to look more closely at carbohydrates and health, they are learning that  the quality of the carbohydrates  you eat is at least as important as the quantity. Most studies, including some from several different Harvard teams, show a connection between whole grains and better health. [3]

• A report from the Iowa Women’s Health Study linked whole grain consumption with fewer deaths from inflammatory and infectious causes, excluding cardiac and cancer causes. Examples are rheumatoid arthritis, gout, asthma, ulcerative colitis, Crohn’s disease, and neurodegenerative diseases. Compared with women who rarely or never ate whole-grain foods, those who had at least two or more servings a day were 30% less likely to have died from an inflammation-related condition over a 17-year period. [4]
• A meta-analysis combining results from studies conducted in the U.S., the United Kingdom, and Scandinavian countries (which included health information from over 786,000 individuals), found that people who ate 70 grams/day of whole grains—compared with those who ate little or no whole grains—had a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality. [5]

Cardiovascular Disease

Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.

• In the Harvard-based Nurses’ Health Study, women who ate 2 to 3 servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week. [6]
• A meta-analysis of seven major studies showed that cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) was 21% less likely in people who ate 2.5 or more servings of whole-grain foods a day compared with those who ate less than 2 servings a week. [7]

Type 2 Diabetes

Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes. [8] In contrast, refined grains tend to have a high glycemic index and glycemic load with less fiber and nutrients.

• In a study of more than 160,000 women whose health and dietary habits were followed for up to 18 years, those who averaged 2 to 3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains. [9] When the researchers combined these results with those of several other large studies, they found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21%.
• A follow-up to that study including men and women from the Nurses’ Health Studies I and II and the Health Professionals Follow-Up Study found that swapping white rice for whole grains could help lower diabetes risk. Those who ate the most white rice—five or more servings a week—had a 17% higher risk of diabetes than those who ate white rice less than one time a month. Those who ate the most brown rice —two or more servings a week—had an 11% lower risk of diabetes than those who rarely ate brown rice. Researchers estimate that swapping whole grains in place of even some white rice could lower diabetes risk by 36%. [10]
• A large study of more than 72,000 postmenopausal women without diabetes at the start of the study found that the higher the intake of whole grains, the greater the risk reduction of type 2 diabetes. A 43% reduced risk was found in women eating the highest amount of whole grains (2 or more servings daily) as compared with those who ate no whole grains. [11]

The data on cancer are mixed, with some studies showing a protective effect of whole grains and others showing none. [12,13]

• A large five-year study among nearly 500,000 men and women suggests that eating whole grains, but not dietary fiber, offers modest protection against colorectal cancer. [14,15] A review of four large population studies also showed a protective effect of whole grains from colorectal cancer, with a cumulative risk reduction of 21%. [16]

Digestive Health

By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines. [17]

• A study of 170,776 women followed for more than 26 years looked at the effect of different dietary fibers, including that from whole grains, on Crohn’s disease and ulcerative colitis. Though a reduced risk of Crohn’s disease was found in those eating high intakes of fruit fiber, there was no reduced risk of either disease found from eating whole grains. [18]

Some grains contain the naturally-occurring protein, gluten. While gluten can cause side effects in certain individuals, such as those with celiac disease, most people can and have eaten gluten most of their lives—without any adverse reaction. However, negative media attention on wheat and gluten has caused some people to doubt its place in a healthful diet, though there is little published research to support such claims. For further information on gluten and health, see: Gluten: A Benefit or Harm to the Body?

• U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
• Mozaffarian RS, Lee RM, Kennedy MA, Ludwig DS, Mozaffarian D, Gortmaker SL. Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutr . 2013;16:2255-64.
• Wu H, Flint AJ, Qi Q, et al. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA Intern Med . 2015;175:373-84.
• Jacobs DR, Jr., Andersen LF, Blomhoff R. Whole-grain consumption is associated with a reduced risk of noncardiovascular, noncancer death attributed to inflammatory diseases in the Iowa Women’s Health Study. Am J Clin Nutr . 2007;85:1606-14.
• Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies. Circulation . 2016;133:2370-80.
• Liu S, Stampfer MJ, Hu FB, et al. Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study. Am J Clin Nutr . 1999;70:412-9.
• Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis . 2008;18:283-90.
• Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol . 2013;28:845-58.
• de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med . 2007;4:e261.
• Sun Q, Spiegelman D, van Dam RM, et al. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med . 2010;170:961-9.
• Parker ED, Liu S, Van Horn L, et al. The association of whole grain consumption with incident type 2 diabetes: the Women’s Health Initiative Observational Study. Ann Epidemiol . 2013;23:321-7.
• Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ . 2016;353:i2716.
• Jacobs DR, Jr., Marquart L, Slavin J, Kushi LH. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer . 1998;30:85-96.
• Schatzkin A, Mouw T, Park Y, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. Am J Clin Nutr . 2007;85:1353-60.
• Strayer L, Jacobs DR, Jr., Schairer C, Schatzkin A, Flood A. Dietary carbohydrate, glycemic index, and glycemic load and the risk of colorectal cancer in the BCDDP cohort. Cancer Causes Control . 2007;18:853-63.
• Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ . 2011;343:d6617.
• Strate LL, Keeley BR, Cao Y, Wu K, Giovannucci EL, Chan AT. Western Dietary Pattern Increases, and Prudent Dietary Pattern Decreases, Risk of Incident Diverticulitis in a Prospective Cohort Study. Gastroenterology . 2017;152:1023-30 e2.
• Ananthakrishnan AN, Khalili H, Konijeti GG, et al. A prospective study of long-term intake of dietary fiber and risk of Crohn’s disease and ulcerative colitis. Gastroenterology . 2013;145:970-7.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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