A recently published meta-analysis (essentially an analysis of multiple clinical studies) attempted to answer an important question: Can probiotics help older adults think better?

Key Research Findings
The analysis found that probiotics significantly improved cognitive performance compared to a placebo in older adults already experiencing memory and thinking difficulties. Study participants were between 60 and 82 years old, with many having cognitive impairment related to Alzheimer’s disease.

The research examined various probiotic formulations, primarily containing Lactobacilli and Bifidobacteria strains. Treatment periods ranged from 4 to 52 weeks, though 12-week interventions were most common across the studies.

Why? Understanding the Gut-Brain Connection
The relationship between gut bacteria and brain function becomes increasingly important with age. Older adults typically have less diverse gut microbiota than younger people, and those in long-term care facilities show even greater reductions in bacterial diversity compared to those living independently.

Probiotics may support cognitive health through several biological mechanisms. They can reduce inflammation throughout the body, improve blood sugar regulation, and decrease oxidative stress; these are all factors that contribute to brain aging and cognitive decline. Chronic inflammation and poor glucose control have been consistently linked to increased dementia risk.

Animal research has provided additional understanding of how gut bacteria influence brain function. Studies show that probiotics can reduce stress responses and increase levels of GABA, a neurotransmitter that promotes calmness and mental clarity. Some research also suggests that certain probiotics can increase brain levels of DHA, an omega-3 fatty acid essential for proper brain function.

Two surprising results
I was particularly interested in two takeaways from the study. First, single-strain probiotics actually seemed to work better than multi-strain probiotics for improving cognitive function. Second, the best benefits appeared in situations where participants took probiotics for 12 weeks or less.

To be honest, I’m at a loss for words about these two conclusions, except that I was surprised by both of them.

Conclusion
Current evidence suggests that probiotics may offer cognitive benefits specifically for older adults who already have memory or thinking problems. The supplements may be particularly helpful for those with more significant cognitive difficulties.

Probiotics are generally considered safe with minimal side effects and have many benefits beyond just improved cognition. For those reasons, we can heartedly recommend them. We look forward to seeing further high-quality studies that will help determine the best probiotic strains, optimal dosages, and treatment duration for cognitive health.

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For a health newsletter, I may talk about coffee a bit too much, in glowing terms at that. There is a reason: I have a bias in that coffee is just pretty important to me.

There are two important aspects of coffee that extend beyond its taste and the presence (or absence) of health benefits.

• Coffee is my ritual during a very important part of the day for me: the 30-60 minutes after I first get up, where I intentionally try to stay unproductive and relaxed. That is important. I will go to the mat for that ritual, not just because it improves quality of life, but also because it is healthy to invest my time that way.
• Coffee is a community-building activity. I recently read a great article making a case for alcohol consumption. The gist was that alcohol is a ritual in which people get to know each other (at a local bar, etc.), and has been an important social lubricant for thousands of years. Alcohol is not a big part of my life, but I get the point, and coffee is often my substitute for alcohol in that regard. Sometimes, I just drink with Marla, and sometimes, it is with other people. However, coffee is generally a communal experience.
  For these two reasons, I will unapologetically argue that coffee makes my life better. Perhaps I could switch to a healthier drink, but I haven’t found anything that works as well.

Now, that being said, a new study recently published makes a bold claim that coffee consumption is connected to healthy aging. In other words, from a health perspective, you can “have your coffee and drink it too.” 🙂

The study examined the relationship between coffee consumption and healthy aging in over 47,000 female nurses followed for several decades starting in the 1970s. The research found that women who consumed the most caffeine (equivalent to nearly seven cups of coffee daily) between the ages of 45-60 had 13% higher odds of healthy aging compared to those consuming the least (less than one cup daily).

The study defined “healthy aging” as women who were 70 or older in 2016, reported good physical and mental health with no cognitive impairment, and were free of 11 chronic diseases, including cancer, Type 2 diabetes, heart disease, and Parkinson’s disease. Only about 3,700 women met these criteria.

Importantly, the benefits were specifically linked to caffeinated coffee. Drinking tea or decaffeinated coffee showed no association with healthy aging, possibly because participants consumed less of these beverages overall, or due to their different caffeine content and chemical compounds. Interestingly, cola consumption was associated with significantly decreased odds of healthy aging.

The findings align with extensive research linking coffee to health benefits. A recent study of over 46,000 U.S. adults found that consuming one to three cups daily reduced death risk by about 15% over nine to 11 years. However, this benefit disappeared when people added more than half a teaspoon of sugar or significant amounts of saturated fat to their coffee.

Previous research has also connected regular coffee consumption to lower risks of heart disease, Type 2 diabetes, Parkinson’s disease, liver disease, osteoporosis, and certain cancers. While these observational studies cannot prove causation, the consistency of findings across multiple studies suggests genuine benefits.

Researchers aren’t entirely certain why coffee may be protective. Caffeine appears to improve memory and protect brain cells in animal studies, while both regular and decaf coffee contain hundreds of compounds that may reduce inflammation and prevent cell damage.

Here is my advice: if you don’t drink coffee now, don’t feel any compulsion to start in the hopes of improving your health. Focus on more proven health strategies like balanced nutrition, regular exercise, adequate sleep, and social engagement.

But, if you do drink coffee and it improves your life, including in the areas of mindfulness and engagement with other people, don’t feel guilty. Drink up!

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A year or so ago, I recorded this video comparing the various chlorophyll options at Caring Sunshine.

The reason I am bringing up this video again is not because of which of our chlorophyll options is the best value (Chlorophyll ES, by the way), but to remind you of how we think you can effectively price-shop supplements in any category.

And, let’s be real: this is a good time to talk about how you can save money. There does not seem to be a lot of extra money lying around these days 🙂

Let’s talk about this in terms of questions that we typically get at Caring Sunshine. Here are two very common ones:

• How many capsules are in the bottle?
• How much does the product cost?

The main problem with these questions is that they are focused on the wrong things. When considering the cost of supplements, your primary focus should be on a metric that few companies readily provide: the cost per day.

If a product contains 30 tablets and the instructions call for you to take one per day, that represents a 30-day supply. If the price is $30, the cost per day is $1.

Asking how many capsules are in a bottle is not helpful unless you know how many of those capsules you will be taking each day. Only when you know both numbers can you accurately calculate your actual cost.

At Caring Sunshine, we provide the cost per day for every product and even give you the ability to sort and filter products based on cost per day. It is important to us that you have that information.

I wish I could say it is that easy to price shop supplements, but it isn’t. As you hear me discuss in the video above, you sometimes need to isolate down to the active ingredient in products, normalize the amounts of active ingredients between products, and then compare the cost per day based on the quantity of those active ingredients.

And obviously, there are other factors that can complicate things as well: the quality of ingredients, the form of the ingredients, and much more.

However, if cost is your primary concern, cost per day is a metric you should consider first. Get used to looking at the cost per day on Nature’s Sunshine products if you can.

One last tip, which most of you will find obvious. With no exceptions, buying bigger sizes (when available) always saves you money. There is a big difference in the cost per day between buying the 180-count Vitamin D3 vs the 60-count Vitamin D3. You also save money buying the 2-pack of Chlorophyll ES vs the single bottle.

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Last week, Nature’s Sunshine launched a Liquid Vitamin D3 & K2 product. It has turned out to be the most successful product launch in recent memory, at least from our perspective. We have run out of it a few times already.

Let’s talk about why this combination is so potent. Vitamin D3 and K2 are often combined in supplements because they work synergistically to support bone health and calcium metabolism, with each vitamin addressing potential problems created by the other when taken alone.

The Calcium Connection
Vitamin D3 significantly increases calcium absorption in the intestines—sometimes by as much as 30-40%. While this enhanced absorption is beneficial for bone health, it creates a potential problem: where does all that extra calcium go? Without proper guidance, calcium can accumulate in soft tissues like arteries, kidneys, and heart valves rather than being deposited in bones where it’s needed.

This is where vitamin K2 becomes crucial. K2 activates two key proteins that direct calcium traffic in the body:

Osteocalcin: This protein acts like a calcium magnet in bones, helping to incorporate calcium into the bone matrix

Matrix Gla Protein (MGP): This protein works as a calcium traffic controller, preventing calcium from depositing in arteries and other soft tissues

The Synergistic Effect
When D3 and K2 work together, they create an efficient calcium management system. D3 ensures adequate calcium is available by enhancing absorption, while K2 ensures that calcium ends up in the right places—strengthening bones while protecting cardiovascular health.

Research suggests this combination may be particularly important for older adults, who often have both vitamin D deficiency and declining K2 status. Some studies indicate that taking high doses of vitamin D3 without adequate K2 might actually increase the risk of arterial calcification, though this remains an area of ongoing research.

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We have been remiss about talking about the new weight loss drugs here. Many of you are probably taking them, and if not, you know people who are on them.

Obviously, we don’t sell these drugs, but I am not necessarily opposed to them. Honestly, I have concerns for several reasons, but I try to stay open-minded. Let’s discuss the facts about these drugs, the science behind them, and the associated risks, and I will then provide a few closing opinions.

GLP-1 drugs, including popular medications like Ozempic, Wegovy, and Mounjaro, are a class of diabetes and weight-loss medications that have gained significant attention for their effectiveness. Originally developed to treat type 2 diabetes, these drugs are now widely prescribed for weight management as well.

How They Work

GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally produces in your intestines after eating. These medications mimic this hormone’s effects. They work by slowing down how quickly food leaves your stomach, making you feel full longer after meals. They also signal your brain’s appetite control center to reduce hunger cravings. For diabetics, they help the pancreas release insulin more effectively when blood sugar rises and prevent the liver from releasing excess glucose.

Proven Effectiveness

Clinical studies have demonstrated impressive results. For weight loss, patients typically lose 15-20% of their body weight over 68 weeks, with some losing even more. In diabetes management, these drugs significantly improve blood sugar control, often allowing patients to reduce other medications. Major studies like the STEP trials for semaglutide (Wegovy) and SURMOUNT trials for tirzepatide (Mounjaro) involved thousands of participants and showed consistent, substantial weight loss compared to placebo groups.
Beyond weight and diabetes, emerging research suggests these drugs may offer cardiovascular benefits, potentially reducing heart attack and stroke risk. Some studies also indicate possible benefits for sleep apnea, fatty liver disease, and even addiction behaviors, though more research is needed in these areas.

Risks and Side Effects

The most common side effects are gastrointestinal: nausea, vomiting, diarrhea, and constipation. These typically occur when starting the medication or increasing doses, and often improve over time. About 5-10% of people discontinue the drugs due to these side effects.

More serious but rare risks include pancreatitis (pancreas inflammation), gallbladder problems, and potential thyroid tumors, though the thyroid risk has only been observed in animal studies. There’s also concern about rapid weight loss potentially causing muscle loss alongside fat loss.

A significant practical consideration is cost and accessibility. These medications can cost $1,000+ monthly without insurance coverage. Additionally, weight regain often occurs if the medication is stopped, meaning most people need to continue treatment long-term.

My closing thoughts

• Again, I am not anti-GLP. GLP-1 drugs are a big deal and almost certainly help many people. I personally know people who have been helped by them.
• On the other hand, in the end of the day, people on GLP-1 drugs are going to lose weight at the same rate as a person who effectively manages their diet and exercises consistently (about one pound/week). In fact, every effective weight management yields the same one-pound/week number.
• If you can lose one pound a week without a drug that takes away your enjoyment of food, may have side effects, and costs $1000/month, why not just take a non-drug approach to weight management? I get that this will not work for some people, but for most people, it undoubtedly will. A lot of people who are using GLPs could have similar results without GLPs, and I would argue that they would be far better off.
• It is extremely concerning to me that the statistics are not great in regard to regaining weight when a person has to stop taking the drug. To be fair, this is true with most weight loss regimens. However, the best chance of long-term success in weight loss comes from teaching yourself to eat well and be active and then making it a habit for life.

In summary, eating healthy and exercising is the best way to weight loss and overall good health, not just because it is safer and less expensive, but because it improves your chances for keeping the weight off long-term. Taking a shortcut to avoid that hard work is not necessarily the best path. If all else fails, GLPs have a place, but they should not be a first choice for most of us.

I have been in this industry an embarrassingly long time. I have seen a lot of things, some good, some bad, some appalling bad, and some criminal.

Recently, I spent some time coming up with a pithy list of things I would tell my parents about buying supplements, if they actually were inclined to listen to me 🙂

I call them the nine commandments, and here they are:

Commandment 1: It’s all about the brand
What’s the difference between supplement brands? Not much… unless you care about quality, potency, and safety. Nature’s Sunshine’s longevity and reputation matter. Meanwhile, that fly-by-night Amazon brand with a weird jumble of vowels for a name could (and probably will) disappear tomorrow.

Commandment 2: Online reviews are unreliable
Here’s a dirty secret: Brands control which reviews get published, and which get unceremoniously escorted to the great garbage can in the sky. That 5-star rave about so-and-so’s ashwagandha might well have been posted by the brand itself.

Commandment 3: Ancient remedies are often just nutty
Please, no more carnivore diets or perineal sunning. Ancient remedies are ancient for a reason. The reason? They don’t work and we’ve found better options based on cold, hard facts.

Commandment 4: New, innovative products are usually neither new nor innovative
You will save yourself a lot of money if you realize that 99% of the brands on the internet claiming to be different and innovative are neither. They are using the same ingredients as their competitors. All they do is slap a new cool label on it.

Commandment 5: The science is what matters
Most companies sell products based on historical myths, great stories, fancy packaging, and clever marketing. The companies you want to buy from sell products based on hard, cold facts that come to us from the scientific process.

Commandment 6: All health “experts” are not experts
In the age of TikTok, SnapChat, and other apps we’re too old to know about, there’s more information available than ever before.

That’s great for sharing cat memes and vacation videos, but it also means anyone with a pulse can shill supplements — even if they’ve got no idea what they’re talking about. Don’t trust beautiful strangers who are pretending not to sell you stuff.

Commandment 7: Labels should tell the full story
Be wary of labels that do not disclose enough information. We are not anti-proprietary blends, but ideally, labels should disclose exactly what is going on in products. That has not been the way it has always been to be honest, but this is an area in which the industry has evolved in a good way. We appreciate that Nature’s Sunshine is moving more and more in that direction.

Commandment 8: Good professionals know more than crazy relatives
We all have that one aunt who swears by the tea she makes from that weird spiky herb growing on her windowsill. If she is helped by that, great; however, it does not mean it will work for you. While we’re sure Aunt Lizzie’s concoction is delicious, you’ll get more out of consulting a professional such as our own Dr. Shannyn.

Commandment 9: Just because you can swallow lots of pills doesn’t mean you should
There are plenty of people taking 10, 15, even 30 supplements a day. Some of those supplements do the same thing. Some do nothing at all. We’ve met way too many customers taking a supplement without knowing why or even who told them to take it. If you can’t justify every capsule on your counter, don’t put it in your mouth. More is not always better — not to mention more means more money out of your pocket.

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A new study looked at what happens when people stop using the internet on their phones for a few weeks. Researchers worked with 267 adults (average age 32) who blocked internet access on their smartphones for 2-4 weeks. They could still make calls and send texts, but couldn’t browse the web or use social media on their phones.

The results showed that taking a break from mobile internet helped people feel better mentally and improved their ability to focus. This suggests that for some people, cutting back on phone use might be a simple way to boost their well-being.

What the Study Found

• Less screen time: People used their phones 2-2.5 hours less each day
• Better mood: Participants felt happier and less stressed overall
• Improved mental health: Less depression, anxiety, and anger
• Better focus: People could concentrate better and pay attention longer
• More sleep: Participants got more rest when they weren’t using their phones late at night
• Healthier activities: People spent their extra time exercising, reading, and hanging out with friends in person

What This Means

When people stopped using the internet on their phones, they slept better and did more healthy activities like exercise and face-to-face socializing. These changes likely helped improve their mood and mental health.

The study also found that phone use might make it harder to focus, even when the phone isn’t around. This could be because constantly checking phones and social media overloads our brains with too much information.

However, it’s important to note that most people in the study already wanted to use their phones less, which may have made the benefits seem bigger. The research suggests that smartphones aren’t automatically bad for mental health – it depends on how we use them. For people struggling with mood or attention problems, limiting phone use (especially before bedtime) could be helpful as part of taking better care of their overall health.

Photo by cottonbro studio

At Caring Sunshine, we sell supplements in many forms: tablets, capsules, powders, and liquids. In some cases, the same supplement is available in multiple forms.

Almost always, liquid supplements are going to cost more than non-liquid options. That is not because they are superior; the main reason they are more expensive is just because, due to water content, they are bigger and heavier. Bigger and heavier items are more expensive to bottle, label, store, and ship.

That being said, there are valid reasons to choose liquid options:

• Faster absorption and potentially higher bioavailability. Capsules and tablets have to break down in the digestive system, while liquids do not. If you need something in your system fast, liquid is the way to go. Liquids may also be more fully utilized by the body rather than passed through the gut unused in a partially digested capsule or tablet.
• Easier to swallow. If you are young, older, or just don’t like swallowing objects, liquid options have an obvious advantage.
• Dosage flexibility. It may be hard to chop up caplets and tablets, but adjusting the dose of a liquid is quite easy.
• Fewer fillers and possible irritants. While this situation is fairly rare, the capsule itself or other ingredients used as binders or fillers may irritate some people.

Here is our official Caring Sunshine position on this question. Unless any of the four reasons above apply to your situation, buy the less expensive option (which usually means the capsule or tablet).

Besides cost, the non-liquid option has other advantages. It does not usually need refrigeration, will last longer, is more portable, and has no taste. And, while you might want fast absorption of nutrients in some cases, generally, a slower release of nutrients into the body (sometimes called time release) is usually preferred. This happens naturally with most capsules and tablets.

Photo by Anna Shvets