Recent research suggests not. In fact, the idea of 10,000 steps may be more marketing myth than medical necessity. The good news is that you can gain meaningful health benefits with far fewer steps, which is especially reassuring if you are just starting your fitness journey.

The Origins: A Catchy Number, Not a Clinical Benchmark

The idea of walking 10,000 steps a day can be traced back to a 1960s Japanese marketing campaign for the Manpo-kei, a pedometer whose name literally means “10,000 steps meter.” It was a clever slogan, but it wasn’t based on scientific evidence.

Despite that, the number stuck. It was simple, memorable, and seemingly universal. But as more researchers have begun to study daily movement in depth, a different story has emerged.

What the Research Says About Step Counts

Studies suggest that walking far fewer than 10,000 steps a day can still yield impressive health benefits.

1. A large-scale study led by Harvard researchers found that as few as 4,400 steps per day was linked to significantly lower mortality in older women, compared to those who walked around 2,700 steps. The benefits increased with more steps but plateaued around 7,500 steps per day (1).
2. A 2021 study published in JAMA Network Open looked at middle-aged adults and found that 7,000 steps per day was associated with up to 70% lower risk of early death, compared to those who took fewer steps. More steps provided diminishing returns beyond that threshold (2).

These findings make it clear: while movement matters, you don’t need to fixate on 10,000 to see meaningful benefits.

Why Step Intensity and Quality Matter

It’s not just about quantity. How intensely you walk can influence your health outcomes. A 2020 study in JAMA found that step intensity (measured by cadence) was a strong predictor of mortality risk, independent of total step count (3).

That means a brisk walk for 30 minutes could be more impactful than a slow, all-day stroll.

Similarly, breaking your steps into short bursts (like 10-minute walks after meals) can improve insulin sensitivity and post-meal glucose response, especially in people with pre-diabetes or sedentary lifestyles.

Key takeaway: You can boost your health by walking smarter, not just more.

Beyond Mortality: Other Health Benefits of Daily Steps

Walking regularly, even in smaller amounts, can improve more than just lifespan. Research shows that increasing your daily steps supports:

• Heart health: Helps reduce blood pressure and resting heart rate
• Blood sugar control: Improves glucose metabolism and insulin sensitivity
• Mood and mental well-being: Reduces symptoms of depression and anxiety
• Joint mobility and bone health: Especially beneficial for older adults
• Cognitive health: Regular movement may reduce risk of cognitive decline
  

All of this can happen well before you hit 10,000 steps a day.

When 10,000 Steps a Day Might Be Helpful

Although it’s not a requirement, setting a goal like 10,000 steps a day can be helpful for some people as a motivational tool. It encourages consistent movement, breaks up sedentary time, and creates a clear benchmark.

But it’s important not to become obsessed with the number. For certain populations, such as older adults, those recovering from injury, or people with chronic conditions, 10,000 steps might not be realistic or necessary. Pushing to hit that target daily could even increase the risk of overuse injuries if rest and recovery aren’t prioritised.

Instead, consider a step range, like 6,000 to 8,000 steps, as a more flexible and evidence-based goal.

Realistic Tips to Move More (Without Chasing Numbers)

Movement is cumulative, and every step truly does count. Here are some sustainable ways to increase your activity without getting lost in step-count anxiety:

• Start small: If you’re averaging 3,000 steps, aim to add 500-1,000 more per day for a few weeks.
• Prioritise brisk walking: Aim for short, faster-paced walks to increase intensity.
• Break up sitting: Take 2-5 minute walk breaks every 30-60 minutes of sitting.
• Add walking to daily tasks: Take calls while walking, park further away, or choose stairs over lifts.
• Don’t forget other forms of movement: Strength training, yoga, and cycling may not count as steps, but they’re vital for balanced fitness.
  

The Bigger Picture: Steps Are a Tool, Not a Rule

Reframing your relationship with step tracking is key. Use your step count as a feedback loop, not a verdict. Aim for progress, not perfection. Some days you’ll move more, others less. That variation is part of a healthy rhythm.

What matters most is consistency, variety, and joy in movement. Whether you’re hitting 5,000, 8,000, or 12,000 steps, if you’re moving regularly and feeling better, you’re already winning.

References

1. Harvard Health Publishing. How many steps should I take each day? (2021)
2. Paluch, A. E. et al. (2021). Steps per Day and All-Cause Mortality in Middle-aged Adults in the US. JAMA Network Open. 
3. Saint-Maurice, Pedro F. et al. (2020). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA.

The post 10,000 Steps a Day: What the Science Really Says appeared first on Form.

And with demand for plant-based collagen alternatives on the rise, Grand View Research projects continued growth in the collagen market. It’s clear that more people are looking for sustainable solutions to support skin health and longevity from the inside out.

Why Collagen Matters for Your Skin

Collagen is the most abundant protein in the body. It is responsible for skin firmness, elasticity, and structure. From our mid-20s, natural collagen production starts to decline. This contributes to fine lines, dryness, and reduced skin resilience.

Traditional collagen powders, often made from bovine or marine sources, offer direct collagen peptides. But the truth is, your body breaks these down into amino acids, just as it does with plant-based proteins. The key is giving your body the right nutrients to produce and protect its own collagen stores.

Nutrients That Help Boost Collagen Naturally

Let’s explore the science-backed nutrients that support your body’s collagen production. All of these can be found in plant-based foods or in smartly formulated supplements like Radiant.

1. Vitamin C

Essential for collagen synthesis, vitamin C supports the conversion of amino acids into collagen fibres. It also protects existing collagen from oxidative stress.

Found in: Citrus fruits, berries, bell peppers, broccoli

2. Amino Acids

Glycine, proline, and hydroxyproline are collagen’s building blocks. While your body can synthesise some, targeted supplementation can ensure you get enough, especially on a plant-based diet.

Found in: Legumes, seeds, soy, quinoa

3. Zinc & Copper

These trace minerals act as enzymatic cofactors for collagen formation and skin regeneration.

Found in: Chickpeas, nuts, whole grains

4. Antioxidants

Free radicals accelerate collagen breakdown. Antioxidants neutralise oxidative stress and protect skin cells.

Found in: Berries, green tea, leafy greens

5. Vitamin A and E

Both support skin repair, moisture retention, and collagen gene expression.

Found in: Carrots, sweet potatoes, almonds, sunflower seeds

6. Biotin and B-Vitamins

These support healthy skin metabolism and cellular repair. That’s crucial as collagen structures are constantly being rebuilt.

Found in: Sunflower seeds, mushrooms, spinach

7. Hyaluronic Acid

While not collagen itself, hyaluronic acid enhances skin hydration and elasticity. It helps collagen do its job more effectively.

While Hyaluronic Acid itself is not abundant in plant-based foods, there are several foods that support the body’s natural production and preservation of hyaluronic acid. Such as leafy greens, citrus fruits, and root vegetables.

Lifestyle Habits That Help Preserve Collagen

Nutrition is essential, but certain habits can make or break your collagen levels. Here’s how to protect the collagen you already have.

1. Wear Sunscreen Daily

UV exposure breaks down collagen and accelerates skin ageing. Daily SPF is non-negotiable.

2. Don’t Smoke

Tobacco smoke reduces blood flow to your skin and introduces collagen-degrading chemicals.

3. Manage Stress

High cortisol, the stress hormone, impairs collagen synthesis. Incorporate calming rituals like mindfulness, yoga, or journaling.

4. Prioritise Sleep

Skin regenerates overnight, collagen included. Aim for 7 to 9 hours of quality sleep.

A Smarter Way to Support Collagen

Radiant is designed to boost collagen naturally using clinically supported ingredients. It combines amino acids, antioxidants, hyaluronic acid, and essential vitamins and minerals – everything your skin needs to stay plump, hydrated, and glowing.

A key component is Coll-egan®, a sophisticated blend of all the amino acids found in collagen – but in vegan form. By providing the individual building blocks needed for effective collagen synthesis, Coll-egan® promotes collagen formation in the skin, bones, and joints.

Whether you follow a plant-based diet or simply want an effective way to support skin health, Radiant delivers results. No compromise required.

Final Thoughts

You don’t need animal-derived supplements to support collagen production. From nutrient-rich foods to lifestyle tweaks, and expertly crafted, plant-based supplements like Radiant, there are plenty of ways to boost collagen naturally.

Collagen isn’t just about beauty. It’s about vitality, structure, and resilience. When you care for your skin from the inside out, it shows.

The post How to Boost Collagen Naturally for Healthy Skin appeared first on Form.

Whether you’re trying to manage mental fatigue, improve concentration, or support long-term brain health, understanding what nootropics are and how they work, can help you make informed decisions.

What Are Nootropics?

Nootropics are compounds that may support cognitive function, particularly memory, focus, mental clarity, and learning. The term was first introduced in the 1970s by Romanian psychologist Dr. Corneliu Giurgea, who described them as substances that enhance brain performance without harmful side effects.

Today, nootropics are typically grouped into three categories:

• Natural compounds, such as herbs, amino acids, and adaptogens
• Nutrients, including vitamins, minerals, and omega-3 fatty acids
• Synthetic compounds, such as racetams and modafinil (prescription only)

This guide focuses on natural and over-the-counter nootropics that are commonly used for everyday cognitive support.

Natural Nootropic Supplements to Know

Here are several well-known nootropic ingredients and what research currently says about their cognitive effects:

1. Caffeine + L-Theanine

Caffeine is one of the most widely consumed nootropics. It enhances alertness and attention by blocking adenosine, a neurotransmitter that promotes drowsiness. When paired with L-theanine, an amino acid from green tea, the combination may reduce jitteriness and promote calm, focused energy. This duo is found in both supplements and tea.

2. Ginkgo Biloba

Extracted from the leaves of the ginkgo tree, this compound may enhance blood flow to the brain and support attention and working memory, especially in older adults.

3. Lion’s Mane Mushroom

Lion’s Mane has shown potential for supporting neurogenesis by promoting the production of nerve growth factor (NGF). While early studies are promising, more research is needed to confirm its long-term effects.

4. Bacopa Monnieri

Traditionally used in Ayurvedic medicine, Bacopa may improve memory retention and cognitive processing speed, particularly when taken consistently over time.

5. Rhodiola Rosea

An adaptogen used in traditional medicine, Rhodiola may help reduce mental fatigue and improve cognitive performance under stress, especially during periods of high demand.

6. Magnesium and 5-HTP

Magnesium supports muscle relaxation and nervous system regulation. Paired with 5-HTP – a serotonin precursor derived from Griffonia seed. This combination may aid mood balance and sleep quality, and is often used in recovery-focused nootropics.

7. Phosphatidylserine and B Vitamins

Phosphatidylserine supports cell membrane integrity in the brain and may help improve memory and attention. B vitamins (B1, B3, B5, B6, and B12) are essential for energy metabolism and brain function, and deficiencies can lead to fatigue and cognitive decline.

8. Alpha GPC and CDP-Choline

These are highly bioavailable forms of choline, a nutrient needed to produce acetylcholine, which plays a key role in learning and memory. They’re commonly used in nootropic formulas aimed at enhancing mental clarity.

Brain Foods That Support Cognitive Function

In addition to supplements, many everyday foods offer brain-supporting benefits:

Omega-3-Rich Foods

Omega-3 fatty acids, especially DHA, are crucial for brain structure and function. Good plant-based sources include walnuts, chia seeds, flaxseeds, and algae-based supplements.

Berries

Blueberries and other dark berries are rich in antioxidants, which may help protect brain cells from oxidative stress and support memory and learning.

Leafy Greens

Vegetables like kale, spinach, and broccoli are high in nutrients such as vitamin K, lutein, and folate, all of which support brain function and may help slow age-related decline.

In fact, a 2021 review published in Nutrients found that a Mediterranean-style diet, rich in these foods, was associated with better cognitive function in older adults.

Are Nootropics Safe?

Most natural nootropics are safe for healthy adults when used appropriately. However, it’s important to:

• Start with low doses and assess your tolerance
• Check for interactions with medications
• Choose products from reputable brands

If you’re unsure where to begin, speaking with a healthcare provider or registered nutritionist can help you determine the right approach for your needs.

How to Choose a Nootropic Supplement

If you’re considering supplementation, look for formulas that:

• Use research-backed ingredients in clinically relevant doses

• Align with your specific goals, such as focus, memory, stress, or sleep

For example, Edge includes Alpha GPC, Bacopa Monnieri, and B vitamins to support focus and mental performance. Other options like Boost or ZZZZs offer support for energy and sleep, depending on your needs.

Final Thoughts: Building a Smarter Routine

Understanding nootropics is about more than just choosing the right supplement. It’s part of a larger picture that includes sleep, nutrition, movement, and stress management.

Used thoughtfully, nootropics can help you stay mentally sharp, whether you’re navigating demanding workdays, studying for exams, or simply aiming to support long-term brain health.

References

1. Klimova B., Novotny M., Schlegel P., Valis M. (2021). The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population. Nutrients 13(6): 2067. Published June 16, 2021

The post Nootropics 101: A Guide to Brain-Boosting Supplements and Foods appeared first on Form.

Whether you’re a busy professional, a plant-based eater, or an endurance athlete, iron should be on your radar. Here’s what to look out for and how to replenish your iron stores naturally and effectively.

5 Subtle Signs of Iron Deficiency

1. Constant Fatigue (Even When You’re Sleeping Well)
Iron is essential for producing haemoglobin – the protein in red blood cells that carries oxygen around your body. Without enough iron, your cells don’t get the oxygen they need, leaving you tired even after a full night’s rest.

2. Pale or Sallow Skin
Notice you’re looking a bit washed out? A lack of haemoglobin can reduce blood flow to the skin, making it appear paler than usual, particularly around the face, lips, and inner eyelids.

3. Cold Hands and Feet
Iron deficiency can impact your circulation, leading to a drop in body temperature. If you often find your extremities icy, even when others feel comfortable – it could be a subtle clue.

4. Shortness of Breath or Heart Palpitations
Climbing stairs feel harder than it should? Iron deficiency can leave you breathless or cause your heart to work overtime, resulting in fluttery sensations or a faster-than-normal heartbeat.

5. Frequent Headaches or Dizziness
Low oxygen delivery to the brain can lead to recurring headaches or feelings of light-headedness. If you’re experiencing these alongside other symptoms, iron may be a factor.

Why Iron Deficiency Happens

Women, especially those who menstruate, are more prone to iron deficiency due to monthly blood loss. Add in intense exercise, pregnancy, or a low-iron diet (often the case in plant-based lifestyles), and your iron needs can outpace your intake.

While men and non-menstruating individuals are less likely to be deficient, endurance athletes and people with digestive conditions (like coeliac disease or IBD) can also be at risk.

How to Boost Your Iron Levels

1. Eat More Iron-Rich Foods
There are two types of iron: heme (found in animal products) and non-heme (plant-based). While heme iron is more readily absorbed, you can absolutely meet your needs on a plant-based diet with smart planning.

Top Plant-Based Iron Sources:

• Lentils and chickpeas

• Tofu and tempeh

• Spinach and kale

• Pumpkin seeds and cashews

• Quinoa and fortified cereals

• Blackstrap molasses

2. Pair with Vitamin C
Vitamin C significantly boosts the absorption of non-heme iron. Combine iron-rich meals with:

• Bell peppers

• Citrus fruits

• Strawberries

• Broccoli

• Tomatoes

For example, try adding a squeeze of lemon to your lentil salad or pairing your tofu stir-fry with sautéed red peppers.

3. Avoid Iron Blockers Around Meals
Some compounds can hinder iron absorption, especially in plant-based diets. These include:

• Tannins in tea and coffee

• Calcium-rich foods or supplements

• Phytates in whole grains and legumes (minimised by soaking and sprouting)

Give your body a better chance to absorb iron by spacing these out from iron-rich meals.

4. Consider a Supplement
If you’re struggling to meet your iron needs through food alone or if a blood test confirms low levels, a high-quality supplement can help. Look for one that includes iron in an easily absorbed form, ideally combined with vitamin C for enhanced uptake.

Form’s Multi is formulated with iron bisglycinate, a gentle, highly bioavailable form that’s less likely to cause digestive upset. It also includes vitamin C, B12, D3, and other essential nutrients to support energy, immunity, and cognitive function – making it a smart daily foundation for anyone with a demanding schedule.

Final Thoughts

Iron deficiency is common, but it’s also manageable with awareness and the right strategies. If you’ve been feeling off and can relate to these symptoms, it might be time to check in with your GP and get your iron levels tested. With a few dietary tweaks and consistent support from smart supplementation, you’ll be well on your way to feeling more energised, focused, and in control.

References:

World Health Organization. The Global Prevalence of Anaemia in Women of Reproductive Age. https://www.who.int

The post Are You Low on Iron? 5 Signs of Iron Deficiency and How to Replenish appeared first on Form.

This is a common question, particularly among women who lead active lives but may not see themselves as “gym-goers.” To clear things up, we asked Dr. Adam Collins, Form’s Head of Nutrition and Director of BSc and MSc Nutrition at the University of Surrey, to break it down.

Why Protein Matters. Even Without the Heavy Lifting.

Protein is often associated with strength training and for good reason. Resistance exercise causes small tears in muscle fibres, and protein provides the amino acids needed to rebuild and grow stronger.

However, that’s far from the whole story.

“Protein isn’t just for bodybuilders. Any kind of activity, from brisk walking to a spin class causes your body to use amino acids, which need to be replenished to help your body adapt and recover,” explains Dr. Collins.

Even endurance or cardio-based exercise, like running, cycling, or dance requires protein. These forms of exercise “burn” amino acids for energy, and your body uses protein post-exercise to build endurance adaptations, like increasing mitochondrial density (the energy powerhouses of your cells).

How Active Women’s Protein Needs Vary

Women may also experience fluctuations in protein requirements throughout the menstrual cycle.

“In the luteal phase of the cycle, the catabolic effect of progesterone increases amino acid breakdown,” says Dr. Collins. “This means women may need more protein during this phase to support recovery and energy.”

Additionally, hormonal changes during menopause can affect muscle and fat distribution. As oestrogen declines, it can become harder to maintain muscle mass and easier to accumulate fat.

“After menopause, women benefit from a slightly higher protein intake to counteract these changes in body composition,” Dr. Collins adds. “It’s a key tool for maintaining lean mass and metabolic health.”

Protein and Ageing: A Vital Nutrient for Longevity

As we age, preserving muscle mass becomes essential for health, mobility, and metabolic function. The natural decline in muscle tissue, known as sarcopenia – can begin as early as your 30s and becomes more significant after 60.

“Maintaining muscle isn’t just about aesthetics, it’s crucial for metabolic health and quality of life,” Dr. Collins notes. “Older adults often need more protein than younger people, but appetite and digestive capacity can make it harder to meet those needs.”

The “Protein Paradox” and Longevity Diets

You might have heard the argument that high-protein diets are bad for longevity. This idea stems from the “protein paradox”: while higher protein intake is essential for muscle maintenance with age, some research associates lower protein diets with longer life.

“It’s a complex picture,” Dr. Collins clarifies. “Most longevity research linking low protein to extended lifespan comes from animal studies or populations eating predominantly plant-based diets low in animal protein.”

High-protein diets can activate a growth pathway called mTOR, which may suppress autophagy, the body’s “cellular clean-up” process linked to healthy ageing. But this doesn’t necessarily mean all high-protein diets are harmful.

“What matters is context, diet quality, source of protein, and life stage all play a role,” says Dr. Collins. “Plant-based proteins, especially when balanced with fibre and micronutrients, offer a longevity-supportive approach to meeting protein needs.”

How Form Supports Active Women, Gym-Goers or Not

Form’s range of plant-based protein powders is designed to support diverse needs, from gym regulars to those simply committed to an active, healthy lifestyle.

• Performance Protein supports recovery with 30g of plant-based protein and added curcumin and digestive enzymes.
• Pureblend Protein offers flexible, flavour-free protein ideal for smoothies or cooking.
• Superblend Protein combines protein with superfoods and vitamins, perfect for women wanting an all-in-one nutrition boost.

“Our products reflect the science, we support your goals whether you’re training hard or just staying active day to day,” Dr. Collins says.

Yes, You Need Protein. Even Without the Barbell

Whether you’re training for a marathon, chasing after kids, or enjoying regular walks, your body relies on protein to recover, adapt, and stay strong. And as you move through life’s stages, from menstruation to menopause and beyond, your protein needs shift too.

The post Ask Dr Adam: Do I Really Need Protein if I’m Not Lifting Weights Every Day? appeared first on Form.

We sat down with Dr. Adam Collins, Form’s Head of Nutrition and Director of the BSc and MSc Nutrition programmes at the University of Surrey, to unpack what’s driving this shift, and what women need to know.

“There’s been a long-standing assumption that most people, especially women, simply don’t need more protein unless they’re training hard or trying to bulk up.” says Dr. Collins. “But this overlooks the nuances of what optimal intake means, especially in terms of body composition and long-term health.”

Rethinking the Recommended Daily Intake

While the official guideline sits at 0.75g of protein per kilogram of body weight per day, this figure reflects the bare minimum required to avoid deficiency. It doesn’t account for what’s ideal for active living, healthy ageing, or preserving lean body mass.

“More recent evidence suggests 1.2 to 1.6g/kg/day is a more appropriate target.” explains Dr. Collins. “That’s nearly double the current recommendation and has significant implications for women in particular.”

Take a 65kg woman, her ideal intake might be closer to 80 – 100g of protein per day, or about 20 – 25g per meal across breakfast, lunch, dinner, and a snack. Hitting those numbers consistently can be tricky, especially on a plant-based diet.

Beyond Muscle: Why Protein Matters

Protein isn’t just about muscle. It’s essential for cellular repair, hormonal health, immunity, and metabolic balance. One of its standout benefits is its satiating effect.

“Protein is the most filling macronutrient.” says Dr. Collins. “When you include enough in a meal, it can help you stay full longer and better manage your appetite.”

What’s more, when protein is combined with carbohydrates and fats, it helps moderate how quickly those nutrients are absorbed, supporting balanced blood sugar and steady energy.

Tackling the Plant-Based Protein Myth

A lingering concern, especially for women choosing a plant-based lifestyle, is whether plant proteins are “incomplete” or less effective than animal sources.

“Plant-based proteins are often seen as inferior because they may lack one or two essential amino acids.” explains Dr. Collins. “But that’s only true when you look at single-source proteins in isolation.”

This is where thoughtful formulation comes in. By combining complementary sources, like pea, brown rice, and pumpkin seed protein, Form’s Performance Protein delivers a complete amino acid profile.

“For example, pea protein is slightly low in methionine, but rice protein is rich in it. Pumpkin seed protein also brings valuable nutrients and amino acid diversity. Together, these create a balanced, complete plant-based protein.”

What about absorption? It’s true that plant proteins in whole foods can be harder to digest due to anti-nutritional factors like phytates or tough plant cell walls. But that’s not the case with high-quality supplements.

“Theoretically, our plant proteins are 87% digestible, which still gives you an effective 26g of usable protein.” says Dr. Collins. “But thanks to our use of extracted, refined sources and added digestive enzymes, the real-world number is likely higher.”

Leading the Protein Evolution

Women aren’t just reshaping the conversation, they’re demanding better solutions. And Form is here to deliver.

“We’re seeing women embrace protein as part of a broader wellness strategy, not just for aesthetics, but for energy, recovery, and feeling empowered.” says Dr. Collins. “That’s why we focus on clean, complete, and effective plant-based proteins designed to support their goals.”

Whether it’s managing appetite, fuelling workouts, or supporting long-term health, protein is a cornerstone nutrient, and no longer just a men’s club.

“Protein is not just for men or athletes.” concludes Dr. Collins. “It’s for anyone who wants to take charge of their health, especially women who are leading this new wave of awareness.”

The post Ask Dr Adam: How Women Are Redefining the Protein Conversation appeared first on Form.

Oats are nutrient-dense and support overall well-being, while protein is essential for building and repairing the body. Combining the two is a delicious way to nourish yourself!

Some recipe highlights include:

• Crispy Waffles
• Matcha & Pistachio Overnight Oats
• Lemon & Blueberry Muffins
• Coconut & Almond Balls
• Spiced Apple & Pear Crumble

Form’s Elevate Your Oats Guide

Each one of the recipes included features a different member of the Form family, from the chocolatey hazelnut goodness of Performance Chocolate Hazelnut to our flavourless Pureblend. Download now and soon you’ll be enjoying crispy waffles, matcha pistachio overnight oats, even a spiced apple & pear crumble – and much more!

10 recipes to incorporate into your life and elevate your breakfasts, snacks, and even desserts. Instant download below. Enjoy!

Enter your email below to get access to this guide

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The post Download the Form Elevate Your Oats Guide appeared first on Form.

In previous articles, our head of nutrition, Dr Adam Collins, has examined protein and bone health, protein and energy balance, and protein and healthy ageing. In this final part of the series, it’s the turn of our other resident health expert, Vanessa Rohmig, who looks into the close relationship between our protein intake and healthy skin, hair, and nails.

How Protein Benefits Our Skin, Hair, And Nails

Our skin, hair, and nails are affected by what we eat. When we’re eating an unhealthy diet, it affects our collagen, keratin, and elastin, three of the most abundant proteins in our bodies, which in turn affects the health of our skin, hair, and nails. When we consume food, our bodies break it down into its usable components, extracting vitamins and minerals, converting sugars to energy, and utilising protein to repair and rebuild tissues of muscles, skin, and organs.

Protein is found in every living cell in our bodies, made up of amino acids, the building blocks of every cell. We need the essential amino acids for optimum health and in this case for our skin, hair, and nails. Amino acids are found in all-natural foods in varying amounts. Here at Form, we favour plant-based protein sources which can offer dietary fibre that helps our gut function at its best, as well as omega-3s, antioxidants, and micronutrients which all boost the health of our skin, hair, and nails.

There’s a myth that you need to combine beans and grains to have a complete amino acid profile, but the truth is as long as you’re eating enough calories, protein, and other important nutrients, you don’t have to worry about trying to consciously combine the proteins to make it “complete” as your body combines and recycles amino acids as it processes them.

Protein And Glowing Skin

Getting into the specifics, let’s first look at the effect of protein on our skin, and more specifically the role of collagen, one of the most common proteins found in the body (90 percent of connective tissue) and the glue that holds us together.

Collagen is a big contributor to our skin health — our collagen production drops as we age, which contributes to wrinkles and sagging skin. Collagen production starts with procollagen, a molecule made from vitamin C and protein. These molecules bind together to create fibrils, which accumulate until they become structured collagenous fibres. This is what provides the structural element to our skin, hair, and nails.

For our bodies to produce collagen, it needs polysaccharides, vitamin C, silica, zinc, copper, and protein (1). As protein is one of the foundational elements in collagen synthesis, it’s important to make sure you’re eating enough of it.

Vitamin C, Protein & Skin Health

Vitamin C is another key nutrient to note. Without adequate amounts of vitamin C, your body can’t store or form collagen. (2) Vitamin C is needed to turn the amino acid proline into hydroxyproline which is key to stabilising the collagen structure. (3) So if you’re not eating enough vitamin C, through fruits and vegetables for example, you get poor collagen structure formation which leads to brittle nails, hair and poor skin health.

Animal-based collagen supplements may be trendy these days, but to boost your production of collagen, it’s not about eating collagen protein through bovine or fish collagen products, but instead providing the body with the building blocks it needs to make it.

Beware of Dairy Sources

Just as you should be wary of animal-based collagen supplements, whey protein shakes might have a detrimental effect on your skin, with research showing a strong link between dairy and one of our most common, and frustrating, skin conditions, acne (4).

One particular study for example found that for each glass of milk consumed per day, subjects had a 12 percent higher risk of developing acne (5). Dairy and the high levels of the amino acid leucine have been found to increase production of the hormone IGF-1, which leads to acne, primarily through increasing sebum levels, an oily, waxy substance that clogs pores and causes spots, to excess. On the other hand, low IGF-1 levels prevent the occurrence of acne, while studies found people who eat a vegan diet had the lowest levels of IGF-1 (6).

Protein And Healthy Hair

Hair is primarily made up of a protein called keratin, which is also the structural protein found in our nails and skin. When we’re eating too little calories and protein, or eating an unhealthy diet, because our hair, skin, and nail health is not our body’s priority, it will lead to our body prioritising other functions, leading to slow hair growth as well as dry, brittle and weak hair. Prolonged calorie restriction will also lead to hair loss.

(A Note On Iron Too)

Another nutrient to consider for hair health is iron which helps with nourishing the hair follicle, and improving the density and quality of your hair. Favour non-heme iron foods found in plants such as leafy greens and beans, as our bodies can regulate non-heme iron unlike heme iron sources, meaning you’ll absorb only what is needed and prevent it rising to harmful levels.

To boost iron absorption, consume these foods with a vitamin C source such as citrus and berries. Another vitamin to consider is biotin which is important for keratin growth, and can be found in sweet potatoes, mushrooms, avocados, nuts and seeds, while zinc and magnesium are also important minerals for hair health.

Protein And Your Nails

Nail conditions like dry, brittle nails, slow growth as well as things like spoon nails, ridges, and nail discolouration, are telltale signs of nutrient deficiencies and could even indicate chronic diseases and other conditions (With more severe nail conditions, it’s advised to seek medical help).

To take care of our nails in general, the advice is the same as looking after our hair as our nails are also made up of keratin. Without consuming adequate protein, the body won’t have the proper building blocks to create strong, healthy nails.

Another mineral to note is silica which is one of the most important minerals for nail health, with studies showing soft and brittle nails can indicate a deficiency in silica (7).

References:

1) Mangels A, Bone nutrients for vegetarians, The American Journal of Clinical Nutrition, Volume 100, Issue suppl_1, July 2014, https://academic.oup.com/ajcn/article/100/suppl_1/469S/4576666

2) ​​Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. Jun 1998, https://pubmed.ncbi.nlm.nih.gov/18505499/

3) Peterkofsky B. Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy. Am J Clin Nutr. Dec 1991, https://pubmed.ncbi.nlm.nih.gov/1720597/

4) B C Melnik. Diet in acne: Further evidence for the role of nutrient signalling in acne pathogenesis. Acta Derm. Venereol. 2010, https://pubmed.ncbi.nlm.nih.gov/22419445/

5) Penso, L, Touvier, M, Deschasaux, M, Hercberg, S, Ezzedine, K and Sbidian, E. Association between adult acne and dietary behaviors: Findings from the NutriNet-Santé Prospective Cohort Study. JAMA Dermatology,156(8), 2020,
jamanetwork.com/journals/jamadermatology/article-abstract/2767075

6) Ben Amitai, D. and Laron, Z. Effect of insulin‐like growth factor‐1 deficiency or administration on the occurrence of acne. Journal of the European Academy of Dermatology and Venereology, 25(8), 2011,
onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-3083.2010.03896.x

7) Araújo LA, Addor F, Campos PM. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. An Bras Dermatol. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/

Want to find out more about how to boost your skin, hair and nail health? In this six day course we cover all the fundamental basics, from the irritants and ingredients to avoid to the vital role our nutrition plays in it all. Sign up here.

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Where Does Vitamin B12 Come From?

Otherwise known as cobalamin, B12 is a water-based mineral that comes from micro-organisms found primarily in meat and eggs (as it grows on bacteria). Animals such as cows and sheep absorb B12 produced by bacteria in their digestive system.

Humans once got their vitamin B12 from veggies, when proper sanitation was still to be developed and the earth’s soil was far healthier. Unfortunately, it’s severely depleted these days though.

While animal products may contain B12, it is not instantly absorbable in this form. In order to absorb it, we need protease (a group of enzymes that aid protein digestion) and hydrochloric acid, found in the stomach.

What Does It Do?

B12 has many vital roles in the body, one of the most important being its role in the formation of red blood cells which transport oxygen. It’s also one of the nutrients essential for breaking down and removing excess homocysteine in the blood (which is produced in the body after digesting protein), in turn reducing inflammation.

The vitamin also bolsters and protects the brain and central nervous system, so is in part responsible for your mental and emotional wellbeing. Not only this, it enhances the immune system and protects against viruses while also facilitating the methylation of many other nutrients. So in a nutshell, it’s pretty important.

How Should Vegans Get Vitamin B12?

First things first, up to 5mg of vitamin B12 can be stored in the liver for a very long time, as the body only needs a minimal 0.2 percent of B12 to function optimally. So, though vegans don’t consume B12 every day, your reserves can sustain you for some time.

But even if we eat animal products, many of us are still deficient in B12, so it’s advisable to use a supplement rather than seek it out in your diet. Oral vitamin B12 is advisable as it gets absorbed into the digestive system most efficiently, where it’s then made active and bioavailable.

B12 supplements come with the added bonus of not being bound to a protein, which naturally makes them more bioavailable to our bodies. With meat and eggs, we rely on the efficiency of our digestive enzymes and the strength of our hydrochloric acid to break B12 down into smaller components that are then passed into our bloodstream.

That means as well as for vegans, it’s especially crucial for people with digestive disorders such as IBS or Crohn’s to get B12 via a supplement, plus for older people, as our digestive system naturally becomes compromised as we age.

Regardless of its many positive upshots, though, you needn’t worry too much if you’ve been going without a vitamin B12 supplement to this point – symptoms can take several years to appear.

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Vitamin B12 is one of the carefully selected vitamins and minerals in our vegan multivitamin, Multi, and added to our Superblend protein powder. This article comes from our 28 Days of Plant Power free email series, sign up here.

The post Vitamin B12: Why It’s Important for Vegans To Know About the Vital Nutrient appeared first on Form.

We’re also first and foremost, concerned with the world of nutrition, and as anyone who has had a late-night vindaloo right before bed will tell you, the two topics are undoubtedly linked. Here then we breakdown a selection of foods that can help with sleep and the science behind why, as well as the meals to avoid.

Foods That Help With Sleep

Bananas

One of our top smoothie ingredients, bananas contain muscle relaxants such as magnesium and potassium which are great when it comes to bedtime. Vitamin B6 in banana also converts the essential amino acid tryptophan into serotonin, the neurotransmitter that controls the melatonin levels in the body and helps promote better sleep.

Oats

Just as in bananas, carbohydrates increase levels of tryptophan in the blood, which is, as we learned before, a precursor to serotonin and helps provide more restful sleep. Just make sure you bag the right kind. There are lots of carbs in white bread, but all the added sugar won’t help. Whole unrefined carbs are the way to go, including brown rice, millet, oats, and quinoa. Proats before bed? Count us in.

Photo credit: Faustine Hug

Hemp Seeds

Nuts and seeds like sunflower seeds, almonds, walnuts, cashews, and hemp seeds are also rich in tryptophan. Try making hemp milk as a late-night snack if you’re struggling to sleep. You can make this as you would any other plant milk, by leaving blended hemp seeds to stew in water overnight before straining. You could also blend a date along with the hemp seeds so you’ll get sweetened milk. This way you won’t need to add any additional sweeteners. Hemp seeds are also one of the top vegan protein sources, so you’re on the build, you’d do well to get a big bag.

Sweet Potatoes & Broccoli

Sweet potatoes contain muscle-relaxing potassium and sleep-supporting calcium. Sure they contain loads of carbs, but these are the good kind, complex and unrefined, perfect for nap-time.

Other calcium-rich plant foods like broccoli, sesame, and almonds can also be beneficial for sleep. Calcium assists brain cells in using tryptophan to synthesise and produce melatonin, and is pretty essential for fully activating all of the hormone’s powers.

Pumpkin Seeds

There are tons of pumpkin seeds benefits, from fighting disease thanks to their high antioxidant levels to reducing blood pressure. But you’re not here for that are you? Alright, here’s the sleep stats then. Not only are pumpkin seeds a rich source of tryptophan (we know all about that), they’re also rich in the muscle relaxing nutrient magnesium, which plays a role in supporting sleep by maintaining levels of GABA, another neurotransmitter that promotes sleep.

Cherries

Cherries, go one further than all the tryptophan-rich foods earlier on this list, by naturally containing melatonin itself, the hormone that controls the body’s internal clock in order to regulate sleep. However, to get the effects, you’re going to need to eat the actual fruit and not the juice or the dried form, as these processes wipe out the melatonin.

Cranberries & Pistachios

Another tart and delicious fruit rich in melatonin is the cranberry. Once again you need to eat the actual fruit and not the juice or the dried form which negate the melatonin. Grapes and strawberries are two other fruits rich in melatonin, while pistachios are the most melatonin-rich nuts. Along with helping regulate sleep patterns, melatonin is also important for eye health while healthy levels could also lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Vitamin B12

Vitamin B12 is a water-based mineral with many vital roles in the body, including the formation of red blood cells to transport oxygen and promote brain health. Our brains and sleep are indubitably linked, and so it’s no surprise to find vitamin B12 has a positive impact on both. Seminal research on the topic, found a daily dose of vitamin B12 was able to improve sleeping patterns and the circadian rhythms in those studied. It’s an especially important nutrient for vegans, who are usually deficient, which is why we include it in our daily multivitamin.

Food & Drinks That Hinder Sleep

Caffeine

While the idea of an after-dinner espresso might seem like something straight out of La Dolce Vita, it’s probably the worst idea if you’re someone who struggles to sleep. Studies have shown caffeine ingested as early as six hours before bedtime could negatively affect sleep patterns you see, and therefore it’s advised to stop consuming any caffeine, from coffee and green tea to black tea and chocolate, by the afternoon.

Chocolate

We’ve already highlighted chocolate as a potential sleep disruptor, but along with its caffeine content, chocolate is also high in theobromine. The compound has a number of health benefits from lowering blood pressure to protecting tooth enamel. But it is also a known stimulant that can affect sleep, especially when working in tandem with stimulating caffeine.

Alcohol

When it comes to general mental and athletic performance, alcohol can sadly be a bit of a dampener. And it also interferes with the restorative functions of sleep and can affect our endogenous melatonin secretion. If you do decide to drink alcohol, it is advised to avoid drinking alcohol within three hours of bedtime then.

Spicy Food

Indigestion is a real sleep-wrecker, and very spicy food, when eaten close to sleep, does sure like to test it. Research also hints at the possibility that capsaicin, a compound found in spicy foods, has the potential to increase body temperature, which can affect our sleep rhythms as our bodies usually decrease in temp as we’re nodding off.

High Fat & Heavy Meals

High-fat meals, including fried food, may also be bad for sleep (bye-bye late-night Maccies). Fat stimulates the production of acid in the stomach and loosens the oesophageal sphincter. This can cause heartburn in some individuals, which can lead to poor quality sleep.

Similarly, heavy meals before bed and too close to bedtime, may lead to you being more prone to acid reflux or indigestion as lying down can cause these problems. Ideally eating dinner about three to four hours before bed is the best course of action.

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