Woman's World

Why a 2009 Study Sparked Creatine Hair Loss Fears and How New Research Has Put It to Rest

Samantha Agate — Tue, 23 Jun 2026 10:42:47 +0000

For years, gym-goers have whispered the same warning, creatine will thin your hairline. The rumor has stuck around long enough to keep some people away from one of the most studied supplements on the market. Now researchers are pushing back with direct evidence, and the answer to whether creatine causes hair loss is finally coming into focus.

A 2025 randomized controlled trial in the Journal of the International Society of Sports Nutrition became the first study to directly assess hair follicle health following creatine supplementation, and the findings offer strong reassurance for anyone who has been hesitant to add the powder to their shaker bottle.

Where the creatine hair loss rumor started

The concern traces back to a 2009 study in the Clinical Journal of Sport Medicine that followed rugby players through three weeks of creatine supplementation. Researchers tracked testosterone, dihydrotestosterone (DHT) and the DHT-to-testosterone ratio. The study concluded that “creatine supplementation may, in part, act through an increased rate of conversion of T to DHT,” and called for further investigation into the long-term safety of those changes.

Importantly, the 2009 study did not measure hair loss, and none of the rugby players reported losing hair. But because DHT is linked to androgenetic (pattern) hair loss, the findings sparked a years-long assumption that creatine could accelerate balding. That single study became the foundation of a fitness-world rumor that has outlasted the evidence behind it.

What the new research says about creatine and hair loss

The 2025 trial set out to test the rumor directly. Researchers recruited 45 resistance-trained males between the ages of 18 and 40 and randomly assigned them to either 5 grams of creatine monohydrate per day or a 5-gram maltodextrin placebo. Participants kept their usual diets and training routines, with blood samples collected at baseline and again after 12 weeks.

To measure hair-specific outcomes, the team used the Trichogram test and the FotoFinder system to evaluate hair density, follicular unit count and cumulative hair thickness. Thirty-eight participants completed the study.

The results showed no group-by-time interactions for any hormones or hair-related outcomes. While total testosterone rose and free testosterone dipped slightly over the 12 weeks, those changes happened independently of supplementation. There were no significant differences in DHT levels, the DHT-to-testosterone ratio or any hair growth measurements between the creatine and placebo groups.

“This study was the first to directly assess hair follicle health following creatine supplementation, providing strong evidence against the claim that creatine contributes to hair loss,” the researchers wrote.

Why experts say creatine is worth the hype

Creatine remains one of the most heavily researched supplements available, and experts continue to back its safety profile. “No other food or dietary supplement has as much supportive data,” Jose Antonio, PhD, an exercise physiologist at Nova Southeastern University, told Men’s Health.

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, echoed that confidence in comments to Cleveland Clinic. “If you’re concerned about your testosterone, talk to your primary care doctor or an endocrinologist before using creatine,” Patton said. “But no conclusive evidence suggests that creatine increases testosterone or causes hair loss.”

Jason Mitchell, MD, executive vice president and chief medical officer at Geisinger, has called creatine a rare standout in a crowded supplement market. “When you take creatine monohydrate in conjunction with strength training, you actually do build additional strength and do build additional muscle mass,” Mitchell said on the American Medical Association’s “Health vs. Hype” podcast. “You have increased exercise capacity, you’re likely to build muscle [and] more rapidly develop more strength to be able to do more reps. It is a safe supplement that’s been studied really, really well.”

“It’s kind of fun to have a supplement that lives up to the hype, because there’s a lot of them that don’t,” he added. “It’s pretty safe. I can tell that to my patients who are 20, and I can tell that to my patients who are 80.”

What to expect when you start taking creatine

Creatine works differently for different bodies, and a few realistic expectations can help new users avoid frustration. Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group, told Men’s Health that some early weight gain is normal. “Creatine is a quick way to add muscle, but not without some water weight, too,” Brown said. “Most people gain between two and four pounds of water retention in the first week.”

Mitchell offered a similar reminder for anyone watching the scale too closely. “Don’t get disappointed because you start the creatine and two weeks later you weigh two or three pounds more,” he said. “You will gain weight, but it’s muscle weight and it’s some water weight. So don’t be disappointed. Know that that extra muscle is going to burn calories and ultimately that’s going to help you burn fat later on.”

Creatine also isn’t a shortcut. “Creatine contains no calories, and has no impact on your fat metabolism,” said Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. “So taking creatine and not working out is just going to lead to nothing.”

How to choose the right creatine supplement

Not all creatine products are created equal, and experts recommend keeping the ingredient list simple. “If you’re going to add a supplement in, make sure it’s creatine monohydrate,” Brown said. “A lot of other supplements out there will have a lot of junk that you don’t need, and they’ll be much more expensive.”

Creatine monohydrate is the form used in the bulk of the published research, including the 2025 trial that examined hair follicle health. Sticking with it makes it easier to match what you’re taking to what scientists have actually studied.

Mitchell also urged perspective for anyone weighing creatine as a longevity or brain-health play. “Good cardiovascular health, exercising, treat your high blood pressure, treat diabetes, stay active, that’s the best thing you can possibly do for brain health. Don’t drink alcohol,” he said. “If you’re really looking to maximize your brain and your longevity, creatine would be low on the list and as an interesting thing versus things we know really help.”

Greens Gummies Are on the Rise, But Do They Deliver the Same Nutritional Value as Greens Powders?

Samantha Agate — Tue, 23 Jun 2026 00:44:40 +0000

Greens gummies are everywhere right now, from drugstore shelves to TikTok feeds, with brands like Bloom, Grüns, Lemme and Goli promising an easier path to the fruits and vegetables most people skip. The pitch lands because the gap is real. Only 10% of Americans meet their daily produce goals, registered dietitian Roxana Ehsani told Health. But dietitians who have looked closely at the chewable supplements say the convenience can come at a nutritional cost worth understanding before you swap a salad for a gummy.

How greens gummies work

Greens gummies are chewable supplements that combine vitamin blends with concentrated plant ingredients to support digestion and gut health. They share a goal with greens powders, which mix into water and can pack 25 to 40 or more ingredients per scoop, according to Health. Those powders often blend leafy greens like spinach and kale with root vegetables, berries, grasses and mushroom extracts.

The gummy format trades some of that ingredient density for portability and taste. Greens gummies are easy to chew, friendlier on the palate than a grassy powder mixed with water and convenient for travel, Jaje Health notes in its product comparison.

The big difference between greens gummies and greens powders

The biggest knock against greens gummies is what fits inside one. Dietitian Rachel Gargano at Live It Up explained that gummies are packed with gel-forming compounds to maintain their structure, leaving little room for plants and other supplements. Many products that brand themselves as superfood gummies contain fewer than seven total superfoods, she said, and the doses are often too small to deliver adequate vitamins and minerals from plants alone. To compensate, most greens gummies add synthetic vitamins and minerals.

Stability is another concern. “Gummies are known to be an unstable environment for vitamins and minerals, so consumers may be getting higher or lower amounts than what is stated on packaging,” Gargano said. The moisture and pH inside a gummy can speed nutrient degradation, meaning the label may not match what is actually in the chew by the time you eat it.

Even Grüns, one of the brands selling the format, acknowledges the limits. “Studies on these products are limited, and though nutritious, they should not replace whole foods. You should still eat plenty of fresh greens, other vegetables, and a variety of healthy foods,” the company writes on its site.

What dietitians say about greens supplements

For most people, greens powders win the comparison. Gargano recommends powders over gummies because they have more nutrient stability, more nutrient density and often contain more gut health supporting ingredients than gummies. Powders are also more versatile, she said, since they can be stirred into water, smoothies or recipes.

Jaje Health reached a similar conclusion. Greens gummies are convenient and taste better, the outlet notes, but they usually contain fewer nutrients than greens powders. Anyone looking for a higher dose of vitamins, minerals and antioxidants is generally better served by a powder.

Added sugars are another factor to weigh with any greens supplements. Some gummies contain added sugars or sweeteners, Gargano warned, and low-sugar or sugar-free versions often use sugar alcohols that can cause stomach upset.

How to pick the right greens supplement for you

If you still want to try the chewable route, dietitian Sydney Lappe told Women’s Health to read the label the same way you would check the back of a favorite snack. Some greens contain extras like probiotics and adaptogenic mushrooms that may not suit everyone, and a doctor or registered dietitian can help sort out which ingredients fit your needs.

Lappe also cautioned against stacking. If you already take a multivitamin or other supplements, watch for overlap, especially with iron or the fat-soluble vitamins A, D, E and K, which can build up in the body over time. For anyone targeting a specific nutrient boost, she said, pick a product that clearly lists its micronutrient content, since not all brands do.

Real customer reviews on product websites, TikTok and YouTube can help fill in the gap between marketing claims and what greens gummies actually deliver in practice.

Women With Hair Loss Have Been Overlooked for Decades, But New Treatments Are Finally Coming to Market

Allison Palmer — Mon, 22 Jun 2026 18:22:31 +0000

The hair loss drug pipeline has cracked open after three decades of stagnation, and this time women aren’t an afterthought. Three new treatments are in late-stage clinical trials right now, with real data behind them and timelines that could put options on pharmacy shelves as soon as 2027. Here’s what you need to know.

Why haven’t there been new hair loss drugs for so long?

The FDA approved minoxidil in 1988 and finasteride in 1997, and nothing new for pattern hair loss followed for nearly 30 years. Part of the reason is that developing treatments safe enough for women has been genuinely hard.

Finasteride works by blocking DHT production throughout the body, which is one of the main reasons why it’s never been approved for women. Researchers spent decades searching for mechanisms that could work locally, at the follicle level, without hormonal side effects.

Which new hair loss treatments were designed for women?

Two of the three drugs were built for women from the start, and the third may also be suitable.

PP405, from Pelage Pharmaceuticals, is a topical small molecule that targets dormant hair follicle stem cells to restart growth at the cellular level rather than just slow loss. Pelage included women in its Phase 2a trial from the beginning, enrolling 78 men and women across diverse skin and hair types. No systemic absorption was detected, and Phase 3 trials are planned for 2026.

VDPHL01, from Veradermics, is a non-hormonal extended-release oral minoxidil tablet engineered to avoid the cardiovascular risks of immediate-release oral minoxidil. Veradermics is actively recruiting women for its dedicated Phase 3 Study 306 right now.

Clascoterone 5 percent, from Cosmo Pharmaceuticals, blocks DHT directly at the follicle without entering the bloodstream. Because it stays local, researchers believe it may be appropriate for women with pattern hair loss even though the completed Phase 3 trials enrolled only men.

What do the clinical results show so far?

Clascoterone has the most Phase 3 data behind it. The SCALP 1 and SCALP 2 trials enrolled 1,465 men across the US and Europe, the largest Phase 3 program ever run for a topical AGA treatment. A December 2025 press release from Cosmo Pharmaceuticals reported that SCALP 1 showed a 539 percent relative improvement in target-area hair count versus placebo and SCALP 2 showed 168 percent, with a favorable safety profile across both studies.

VDPHL01’s Phase 2/3 Study 302, with topline results released April 27, 2026, met all primary and key secondary endpoints with robust hair growth in both once-daily and twice-daily arms.

PP405 is earlier in development. Its Phase 2a results showed a significant clinical response in men with higher-degree hair loss by week 8 of observation. Consumer excitement around PP405 is currently running ahead of what the clinical data fully supports, so it’s worth keeping expectations grounded.

When will any of these treatments actually be available?

Clascoterone is furthest along. FDA and EU regulatory submissions are underway following 12-month safety follow-up completion in spring 2026, putting it on track for a potential 2027 approval.

VDPHL01 is targeting an NDA submission in early 2027 with estimated availability in late 2027 to early 2028. Phase 3 Study 304 data in men is expected in the second half of 2026, and the women’s trial is still recruiting.

PP405 is entering Phase 3 in 2026, which puts it furthest from market of the three.

What can you do for hair loss right now while you wait?

You don’t have to wait on the pipeline to take action. Topical minoxidil is the most accessible starting point for both women and men, and a dermatologist can evaluate whether off-label oral minoxidil makes sense for your situation.

Red light therapy, also called low-level laser therapy, works through a completely different mechanism than any of these drugs and can be layered on top of whatever you’re already using.

A 2026 12-month prospective trial in Dermatologic Therapy found sustained improvements in hair density over a full year for pattern hair loss, with additive effects when laser therapy was combined with minoxidil. At-home FDA-cleared devices make it easy to build into a daily routine, and represent one of the most evidence-backed things you can start right now while the next generation of hair loss drugs moves toward approval.

Trader Joe’s Fiber Gummy Worms Are Going Viral—but Do They Actually Work?

Cailey Griffin — Tue, 02 Jun 2026 01:30:51 +0000

Odds are you’ve heard of fibermaxxing, the TikTok trend of increasing your fiber intake for everything from weight loss to digestive health. So it’s no surprise that fiber gummies (like Trader Joe’s wildly popular Sweet & Sour Gummy Worms) are taking social media by storm these days. But does “candy fibermaxxing” actually work? We asked dietitians to break down the benefits, side effects and whether or not fiber gummies are worth adding to your cart. Read on for their surprising take.

Why fiber is so important for your health

“Fiber is a type of carbohydrate that your body can’t fully digest,” explains Kristen Kuminski, RD, CDN, an advisor for The RX Index. “Unlike sugars and starches that get broken down and absorbed, fiber moves through the digestive tract relatively intact. There are two main types—soluble, which dissolves in water and forms a gel-like substance, and insoluble, which adds bulk and keeps things moving.”

Kuminski adds that most high-fiber foods contain both soluble and insoluble fiber, but at different quantities, both supporting your health. Not only does fiber aid digestion and healthy bowel movements, it also helps you feel fuller longer (which boosts weight loss) and helps lower high cholesterol levels. The recommended amount of fiber women under 50 need is about 25 to 28 grams a day. “Women over 50 can often target the lower end of that, around 21 grams, because caloric intake tends to decrease with age and the ratio still holds,” Kuminski adds.

What are fiber gummies?

Fiber gummies are a fun, and sweet, new upgrade to the fibermaxxing trend. “The candy angle is a newer twist where people are leaning into high-fiber snacks and sweets, things that look like treats but happen to deliver a meaningful fiber hit,” says Kuminski. “It started showing up seriously on TikTok, and the Trader Joe’s gummy worm situation accelerated the conversation considerably.”

Essentially, fiber gummies are edible dietary supplements that contain added fiber, such as inulin and soluble corn fiber, often derived from plants, says Kuminski. You can find them online and in stores in a variety of flavors and sugar contents. While the Trader Joe’s fiber gummies aren’t technically a dietary fiber supplement (they’re meant to be a sweet treat), they do contain a whopping 14 grams of fiber per 35-calorie serving. Other brands, such as Metamucil Fiber Gummies and Miralax MiraFiber Gummies, are designed to be dietary supplements to support digestive health.

3 health benefits of fiber gummies

Many of the benefits of fiber gummies come from the fiber content itself. Kuminski shares three of the key benefits:

Better digestion

Soluble fiber specifically helps our body actually absorb the water we drink, which keeps you regular by softening your stool, explains Kuminski. “For anyone dealing with mild constipation, even a few grams of supplemental fiber daily can make a noticeable difference if they’re also drinking enough water,” adds Kuminski.

More stable blood sugar

The glucose in our small intestine can impact blood sugar spikes after a meal, but soluble fiber slows how much of this sugar is absorbed in our intestines, says Kuminski. “For people managing insulin resistance or prediabetes, consistently hitting fiber targets, including through supplements, can contribute to better glucose control over time,” she explains. Bonus: Keeping your blood sugar levels steady helps support healthy weight loss, too.

Improved gut health

Fibers that are fermentable like chicory root and inulin work as prebiotics that support good bacteria in thriving while also helping our gut barrier remain stable, shares Kuminski. “This is where the long-term gut health benefits come from. and it’s a legitimate effect even from a supplemental source,” she adds.

Potential side effects of fiber gummies

While Kuminski says candy options like Trader Joe’s Sweet & Sour Gummy Worms like Trader Joe’s Sweet & Sour Gummy Worms could help with constipation, it’s important to be mindful of how much fiber you’re consuming.

“FourteenFourteen grams of fiber in eight pieces of candy is not subtle,” explains Kuminski. “That’s half the recommended daily value in what most people would treat as a casual snack, and that’s before you factor in that the bag contains close to 70 grams total.”

Whether you’re going to give the Trader Joe’s candy a try or stick to dietary dietary fiber gummies, Johannah Katz, RD, a dietitian with Consumer Health Digest, shares aa reminder to pace yourself. “Start slow,” Katz says. “Do not start with a full serving of a high-fiber candy if you are not already eating a high-fiber diet. I would start with a small amount, drink plenty of water and see how your body responds. When choosing a fiber gummy, look at the serving size, total fiber per serving, added sugar, sugar alcohols and the type of fiber used.”

Do fiber gummies actually work?

Now the question you’re likely wanting an answer to before you go out and spend $20, $30 or even $50 on a pack of fiber gummies: Do they work?

“They work for what they are,” says Kuminski. “[They’re] a convenient way to add a few grams of fiber consistently. The evidence that soluble fiber from supplements, including inulin and psyllium-based gummies, does support benefits for gut regularity and cholesterol. What they can’t replicate is the full package you get from whole-food fiber sources [such as] the vitamins, minerals, antioxidants and varied fermentable compounds that feed a diverse gut microbiome.”

The bottom line on fiber gummies

“A fiber gummy gets you fiber,” Kuminski notes. “An apple gets you fiber plus quercetin plus potassium plus water content that helps the fiber work.” In short, while they can help in a pinch to help you reach your daily goals, it’s better to get your fiber from nutrient-dense, whole-food sources as much as possible. (Check out some of our favorite high-fiber foods.)

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Benefits of Creatine for Women Over 50: Burn Fat and Lower Your Blood Sugar

Allison Nemetz — Tue, 19 May 2026 01:30:10 +0000

If you’ve watched the scale creep up after 50 no matter what you do, here’s some genuinely good news. The supplement that bodybuilders have used for decades is having a quiet revolution among midlife women—and doctors, dietitians and real-life women all agree it may be one of the most underestimated tools for slimming down and staying strong. It’s called creatine, and the research backing it is hard to ignore. Here we break down what the dietary supplement does and the benefits of creatine for weight loss, blood sugar and more.

Why your body needs more creatine after menopause

Creatine is a protein-like compound your body makes from amino acids. It’s stored in your muscles, where it fuels quick bursts of energy. Here’s the catch: Estrogen helps your body produce creatine. So as estrogen drops in perimenopause and menopause, your natural stores drop, too.

“Perimenopausal and menopausal women may actually benefit the most from creatine,” reveals obesity medicine specialist Charlie Seltzer, MD. He points to research showing creatine can block the age-related muscle loss (sarcopenia) that quietly drains strength and stalls metabolism.

The numbers are striking. A study in The European Journal of Applied Physiology found that women in their 60s who took 5 grams of creatine daily built muscle up to four times faster—and burned body fat up to seven times faster—than women given a placebo.

Benefits of creatine for women over 50

In the past, the supplement was largely used by athletes and avid gym-goers looking to improve their athletic performance. Today, more and more women are tapping into the health benefits of creatine as a way to look and feel their best. Three major perks:

Creatine builds lean, calorie-burning muscle

Creatine draws water into muscle cells and shifts hormones in ways that promote growth, especially when creatine is combined with resistance training. In fact, a panel at the International Society of Sports Nutrition named it the single best supplement for increasing lean muscle mass. More muscle means more calories burned around the clock, which makes it easier to lose weight.

Creatine steadies blood sugar

In another plus for both healthy long-term weight loss and glucose management, the supplement helps muscles pull sugar out of the bloodstream to use as fuel, which slashes cravings and reduces fat storage. In a University of São Paulo study, creatine combined with exercise pulled people with full-blown diabetes back into the prediabetic range in just 12 weeks. Meanwhile, the exercise-only group saw no improvement.

Creatine lifts mood and energy

Feel like your energy is dragging? Studies suggest it’s creatine to the rescue. The supplement helps your brain make adenosine triphosphate (ATP), the body’s main energy molecule. Plus it nudges it to release feel-good serotonin and dopamine. One study found people in therapy who took creatine saw their depression lift twice as fast as those on a placebo. And in welcome news, a better mood usually means more movement and fewer late-night trips to the snack drawer.

Real women, real results

Michelle Fox, a 58-year-old Washington state grandmother, had struggled with her weight for years before her husband’s lymphoma diagnosis pushed her to overhaul her health. A friend at the YMCA suggested creatine. Michelle began stirring 5 grams of flavorless powder into water or coffee every day and paired it with strength training.

“My abs started to pop out. It was amazing!” she says. In all, she lost 72 pounds and says she’s “stronger than ever.”

Melissa Schloemer, a New Jersey mom who battled polycystic ovary syndrome (PCOS) and a botched bariatric surgery, lost 165 pounds with creatine as a daily anchor. “A lot of people lose muscle when they lose weight rapidly,” she says. “As a woman in menopause, I gained muscle!”

Even Woman’s World’s own executive editor Patty Bontekoe saw the benefits of creatine when she put on 7 pounds of lean muscle mass in just one year.

How to get the benefits of creatine

Most experts recommend supplementing with creatine monohydrate, the most studied and best-absorbed form, to reap the health benefits. “Creatine monohydrate powder is the gold standard because it’s economical, pure, effective and backed by decades of solid research,” integrative medicine physician Greg Burzynski, MD, explains.

A few simple guidelines to get start:

Recommended dose: 3 to 5 grams of creatine monohydrate daily. Some experts suggest a brief “loading phase” of 10 grams twice daily for five to seven days, if desired, then settling into 5 grams a day. You’ll typically find it in powder form, though creatine gummies (such as Vybrance Labs Creatine Monohydrate Gummies), capsules and even bars (like JiMMYBAR! Creatine Protein Bars) are also available.
Best time to take creatine: “There isn’t a single ‘best time of day‘ for women to take creatine,” registered dietitian Jennifer Pallian, RD, explains. Instead, what matters most is taking it close to your workout.
Consistency: Daily use is what delivers real results. Stir your creatine powder into water, coffee, a smoothie or even applesauce to ensure you’re getting it regularly.
Pair protein and movement: Aim for roughly 1 gram of protein per 2 pounds of body weight (at least 75 grams of protein per day for a 150-pound woman), and add two to three strength sessions a week to maximize the benefits of creatine.

The bottom line on the benefits of creatine for women over 50

Always check with your doctor before starting a new supplement, especially if you have a condition that affects kidney function. But for pennies a day, creatine may be the most evidence-backed shortcut to a stronger, leaner and healthier you.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Are You Overdosing on Turmeric? 10 Serious Side Effects You Shouldn’t Ignore

lmaxbauer — Wed, 13 May 2026 23:00:30 +0000

If you’re taking turmeric supplements for its reported health benefits, you need to read this. That golden spice you’ve been swallowing daily—the one everyone says is a miracle for inflammation and joint pain—could actually be harming your body in surprising ways if you overdo it. In an era when everyone is trying to maximize wellness ingredients in an attempt to optimize health (like fiber-maxxing, protein-maxxing and sleep-maxxing) there’s a real risk of overdoing natural remedies like turmeric. Experts even warn about increasing rates of overdosing on turmeric supplements and serious side effects including liver damage and dangerous bleeding. Keep reading to discover the 10 critical warning signs every woman needs to know.

Why experts are suddenly warning about turmeric overdose

It seems like everyone is talking about turmeric these days. The buzz is due to dangerous overuse, especially when it comes to extracts of the active compound curcumin. “Turmeric has a reputation as being very good for your health; however, like most things, it is possible to have too much of a good thing,” cautions Kezia Joy, a registered dietitian nutritionist and medical advisor at Welzo.

Consumer Lab, which independently tests nutrition supplements, recently issued a warning surrounding turmeric products and liver risks, and another about possible lead contamination in turmeric powders and capsules. Even the hit TV show The Pitt had a story line about turmeric overdosing in its second season. The doctors discovered a patient with yellow skin was following health advice from a TikTok influencer and took five times the recommended dose of turmeric pills. The diagnosis? Potential liver failure.

10 serious side effects of turmeric

“Taking high-dose supplements can pose several safety concerns,” says Wesley Buckle, ND, licensed naturopathic doctor at The Oasis Recovery. Here are the turmeric side effects every woman should watch for…

Digestive distress

Consumer Lab reports, “Gastrointestinal side effects may occur with higher doses.” That can translate to “nausea, bloating, abdominal cramping, heartburn, acid reflux and diarrhea in some people,” explains Joy. Yellow stool is another sign.

Blood thinning and easy bruising

This can put people at risk during minor injuries—like a shaving nick or papercut—due to trouble with blood clotting. It can also lead to nose bleeds or easy bruising.

Dangerous drops in blood sugar

This can be a benefit for the right people, including those with type 2 diabetes. But the active ingredient in turmeric has been shown in studies to reduce blood sugar levels. If those levels drop too low, it can cause fatigue and dizziness.

Dental bleeding and tooth staining

Turmeric overuse can result in bleeding gums. “Many patients overlook how daily doses over 500 mg of turmeric act as a powerful antiplatelet that can dangerously extend bleeding—for several minutes—during extractions and root canals,” explains Jonathan Wong, an endodontist and owner of Renovo Endodontic Studio. “Patients are advised not to use turmeric for seven to 10 days prior to surgery of any kind involving incisions or bones.”

The spice can also stain your teeth. “Turmeric will naturally remove a new whitening treatment in a shorter period of time as compared to coffee or red wine,” cautions Dr. Wong. “Golden milk and capsules are not recommended for use for at least two weeks after bleaching.”

Mouth irritation and pain

When high-dose turmeric is combined with an over-the-counter pain reliever, it can trigger side effects such as inflammation and irritation of the inner cheek at high doses. And when it comes in contact with toothpaste or mouthwash, the delicate tissue of the mouth can thin, worsening the irritation, says Dr. Wong.

Yellow skin discoloration

Overdoses of turmeric can have a toxic side effect, making the skin appear yellow or jaundiced. Other times, especially when used in turmeric-infused skin lotion, it can cause a rash.

Gallbladder strain

Supplementing with turmeric may make gallbladder problems worse, so avoid it if you’re prone to gallstones. Why? Consuming too much turmeric can overstimulate the gallbladder, forcing it to contract to produce extra bile to neutralize the substance.

Liver damage

“There is a rare but serious side effect of liver injury that can occur with turmeric,” says Buckle. “It is more likely to occur with high doses of it. Warning signs to look out for include dark urine, fatigue, nausea, abdominal pain or yellowing of the eyes or skin.”

“It’s natural, so it’s safe, right? Not always,” says Medical Oncologist Eric K. Singhi, MD, who posts on social media as @LungOncDoc. “This can cause something we call drug-iInduced liver injury or DILI. Your liver and kidneys are what process and clear medications, and a lot of supplements use the same pathways. They can overwhelm those systems and change how drugs are metabolized or build up to even toxic levels—and that’s where problems happen. They can affect your liver, your kidneys, your blood counts.”

Medication interactions

“Turmeric will impact how certain medications function, most notably blood-thinners and diabetes drugs,” explains Joy. “The potential for these two types of drugs may cause serious unintended side effects when used in conjunction with turmeric.”

Worsening hormone-sensitive health conditions

The curcumin compound is known to act like estrogen in the body, so some research suggests that taking turmeric may worsen hormone-sensitive health conditions such as endometriosis and fibroids, as well as cancers of the breast, uterine lining and ovaries.

The good news? Being aware of the risk of adverse effects means you can take control of your health and make informed decisions about turmeric use.

How to consume turmeric without the risk of side effects

Before you panic and toss all your turmeric in the trash, take a deep breath. There are still safe ways to enjoy the spice.

Stick to food first. Most of these side effects only occur with high-dose supplements, not the turmeric you sprinkle on your food. “Using turmeric in food is a safer way to enjoy it,” says Buckle. Try a curry rice dish or a mug of frothy “golden milk.” “Turmeric is an example of how simple kitchen staples can support long-term wellness,” reassures Pamela Tambini, MD, from Engage Wellness.

Keep supplements low-dose. The general recommended dosage is under 500 mg daily, but talk to your doctor about your individual needs. “Mega-dose turmeric supplements increase the risk of side effects, some of which may be serious,” Buckle says. Also consider these tips:

Choose quality supplement brands that have been tested by reputable third parties
Talk to your doctor about interactions and dosages
Watch for health warning signs

The bottom line on turmeric side effects

You’ve been smart to explore natural remedies like turmeric—it shows you’re taking charge of your health. And you’re not alone: Millions of women just like you have turned to this ancient spice for relief from inflammation and joint pain, as well as metabolism support. You deserve to feel your best, and turmeric can still be part of your wellness journey when used wisely.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

I Tried Creatine for a Year—My Results Shocked Me

Carissa Mosness — Tue, 31 Mar 2026 17:00:59 +0000

As a health editor for the past 30 years, I’ve seen trends come and go. I’ve reported on (and tried!) plenty of them, from Atkins and keto to fasting, Peloton and more. So when I saw influencers raving about creatine, claiming the supplement (a compound the body uses to fuel muscles) would help me build muscle and improve my focus and energy, I was skeptical—then curious. When the buzz didn’t fade and doctors and dietitians were weighing in with mostly positive reviews, I dug into the research.

Testing it out

I learned that unlike many TikTok trends, creatine is the real deal: Those muscle-building, brain-boosting benefits have been documented in multiple studies. And it’s not just for bodybuilders—it has real benefits for women who want to feel healthy and strong as we age.

Curious, I decided to give it a shot. I picked up Nutricost Creatine Monohydrate, a no-frills brand recommended by a fitness pro I follow on Instagram. It was cheap (about $20 for 100 servings), available on Amazon and it had great reviews. I knew that, as with exercise, consistency is key. So every morning I added one scoop (5 grams) of creatine to a glass of water and drank it as I worked out. (I figured if it tasted awful, I’d be less picky mid-workout when I’m genuinely thirsty.)

I’ve been lifting weights several times a week for years. And in 2020, when COVID hit and my gym shut down, I subscribed to the fitness streaming service BODi (formerly Beachbody) and started working out in my basement. I track my progress—how heavy I lift, what feels easier and when I’m finally ready to bump up to heavier weights.

Waiting for results

At first, nothing happened. The scale crept up a bit, but I expected that: Creatine increases water retention in cells, leading to temporary weight gain. Plus, my weight always fluctuates, as it does for many women in perimenopause.

Mostly, I tried not to think about it and stuck with my routine of working out, taking walks and eating healthy-ish. I tried a few other brands of creatine, finding others I liked as well, including LTH Power Creatine Monohydrate (a supplement created by the people behind Life Time fitness centers), and BodyTech Creatine Monohydrate from the Vitamin Shoppe.

Then it happened

Six months later, I did a deep dive on the app for my smart scale, which tracks everything from body fat percentage to muscle mass. That’s when I saw that I had gained 3 pounds of muscle.

Thrilled, but aware that these scales aren’t fully accurate, I wondered if the creatine had actually worked. With nothing to lose, I kept going. Then, in February, a year after I started, the scale showed my muscle mass was up 7 pounds—and the only change I made was my morning scoop of creatine.

I also noticed that, while I didn’t have the arms of Linda Hamilton in her Terminator era (yet!), my arms, shoulders and legs felt firmer and I was lifting heavier weights.

Do I have a huge brain boost to report? No, but I’ve never experienced the brain fog that plagues many women my age. I do feel strong and healthy, so I’m sticking with my scoop, working out and getting ready to break out the tank tops this summer!

Ready for more? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This article originally appeared in the 5/4/26 print issue of Woman’s World.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

7 Fatty Liver Supplements—From Berberine to Vitamin D—Doctors Recommend

Jenna Fanelli — Tue, 31 Mar 2026 05:30:15 +0000

You’ve just finished your annual checkup and feel great about your health. Then your lab results arrive: elevated liver enzymes. A follow-up visit reveals fatty liver. Sound familiar? Like high blood pressure, fatty liver disease often has no symptoms—it’s usually discovered through routine blood work. The good news: The condition is highly treatable, especially when caught early. And fatty liver supplements can help. We asked experts for their top recommendations, including the latest research on one vitamin that may already be in your pantry.

What is fatty liver disease?

When the fat level in the liver builds up, it can lead to inflammation and damage, a condition commonly known as fatty liver disease. That said, nonalcoholic fatty liver disease (NAFLD) was recently renamed to metabolic dysfunction-associated steatotic liver disease (MASLD) in order to better represent the condition. Fatty liver is, as the name suggests, a buildup of fat in the liver.

Certain health conditions including obesity, metabolic syndrome and type 2 diabetes increase the likelihood of developing MASLD. It’s also more common among post-menopausal women.

The best natural fatty liver supplements

Fatty liver is largely driven by the modern Western diet, which can promote insulin resistance and inflammation, explains Jacob Teitelbaum, MD, author of From Fatigued to Fantastic. “The American diet loses over half of its vitamins and minerals in food processing,” adds Dr. Teitelbaum. “So, the problem is not the lack of a single nutrient, but rather of most of the key vitamins, antioxidants and minerals needed for health.”

Dr. Teitelbaum recommends starting with dietary shifts like prioritizing whole foods over foods high in refined carbohydrates and added sugar, while increasing anti-inflammatory omega-3 fatty acid intake and folate-rich foods. Beyond these diet changes, our experts recommend the following dietary supplements as well as a high potency multivitamin, to help manage fatty liver:

Vitamin B3

“Vitamin B3, or niacin, is a nutrient that is especially helpful in making energy and repairing DNA,” explains Dr. Teitelbaum.

A Metabolism animal study found that a liver molecule called miR-93, which helps control how genes are turned on or off, may promote fat buildup that contributes to fatty liver disease.

“Niacin is beautifully situated to help because it decreases insulin resistance while healing the genes that help prevent these issues,” adds Dr. Teitelbaum. “One way it does this is by blocking miR-93 [which] is a small RNA molecule which drives all three key components of NAFLD: Fat buildup, inflammation and oxidative damage causing scarring in the liver.”

Tip: Dr. Teitelbaum recommends consuming 50 mg of vitamin B3 daily, ideally split between niacin and niacinamide. He adds that higher doses may cause flushing, and amounts above 1,000 mg per day can worsen diabetes.

Milk thistle

Milk thistle may help protect liver cells with its antioxidant silymarin, says Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. He suggests taking 140 to 420 mg in capsule form daily. Look for brands that standardize silymarin content and check for quality.

Tip: If you experience mild stomach issues as a side effect of the supplement, ginger tea or peppermint can help, he adds.

Vitamin D

Vitamin D is a popular supplement that may improve liver health and reduce inflammation, says Dr. Dasgupta. A typical dose is 1,000 to 4,000 IU daily, preferably vitamin D3. He recommends looking for products without artificial additives.

Tip: Take this fatty liver supplement with food and drink plenty of water to avoid side effects such as nausea and constipation, he notes.

N-acetylcysteine (NAC)

NAC is required to make glutathione, which is a potent antioxidant that decreases free radical damage, explains Jennie Stanford, MD, obesity medicine physician and medical contributor for Drugwatch.

“Take it in a total daily dose of about 1,000 mg, usually divided into twice-daily dosing,” she says. You’ll want to choose pure NAC and avoid supplements with unnecessary additives, says Dr. Dasgupta.

Berberine

Berberine is derived from a plant, and studies suggest it may have many benefits for metabolic health, says Dr. Stanford. It’s been shown to improve insulin functioning, lower blood glucose, promote weight loss, improve markers of MASLD and promote better sleep, she adds. For metabolic benefits, consider taking 500 to 1,000 mg three times daily.

Note: Taking berberine may lead to sleepiness, cautions Dr. Stanford.

Turmeric

Turmeric contains curcumin, a powerful antioxidant known to lower liver inflammation. Curcumin is best absorbed when taken with piperine (the active ingredient in black pepper). And dosing two to three times per day with meals may deliver better results.

Note: Curcumin could alter the effectiveness of blood-thinning medications, so talk to your doctor about any potential interactions before taking this fatty liver supplement.

Vitamin E

Vitamin E is a fat-soluble vitamin known to lower inflammation and reduce the damage associated with free radicals, explains Dr. Stanford. Inflammation and oxidative stress are big factors in MASLD, she says, which is why vitamin E supplementation could be beneficial for improving liver function.

Tip: Take it with a meal containing healthy fats for best absorption. A common dose is 400 IU daily, usually in capsule form, adds Dr. Dasgupta.

Dr. Teitelbaum recommends opting for mixed natural vitamin E (called “mixed tocopherols”), noting that some research has linked high doses of certain forms to an increased cancer risk.

The bottom line on fatty liver supplements

Here’s the truth: A fatty liver diagnosis isn’t a crisis—it’s an opportunity. Your body is sending you a signal, and you have the power to respond and support your health. With the right balance of diet, lifestyle changes and targeted supplements, you can support your liver and keep your overall health on track.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Timing Your Vitamins and Supplements Right Could Boost the Benefits

Rachel Cosma — Wed, 11 Mar 2026 14:40:04 +0000

More than 86 percent of adults in the U.S. take vitamins or dietary supplements, a survey found. Whether you’re taking vitamin D for bone and immune health, fiber for weight loss or a daily multivitamin for longevity, it turns out timing can make a big difference in maximizing the health benefits and reducing the risk of unwanted side effects. That’s why we’ve rounded up the need-to-know details from five of our most popular guides on the best time to take vitamins and supplements. Keep scrolling for the simple timing tips and tricks top doctors recommend.

The best time to take vitamins and supplements

Vitamins and supplements work best when added to a healthy, balanced diet—not taken in place of one. If you’re ready to give your routine a boost, here are the key takeaways based on the specific benefits you may be after:

Best time to take turmeric for weight loss and reducing inflammation

Dietitian Isabella Swiecicki-Allen, RD, says the best time to take turmeric for weight loss is with your biggest meal of the day (typically lunch or dinner), within 30 minutes before or during the meal. The reason? Curcumin is fat-soluble and absorbs better when paired with healthy fats like olive oil or avocado typically found in larger meals. [Full story]

Best time to take multivitamins for nutrients gaps in your diet

For multivitamins, Jacob Teitelbaum, MD, recommends taking them with breakfast alongside a source of healthy fat to improve absorption of fat-soluble vitamins and avoid an upset stomach. Bonus: “Making it part of your first meal of the day also makes it easier to remember,” Dr. Teitelbaum adds. [Full story]

Best time to take vitamin D for bone, heart and immune health

Vitamin D should be taken in the morning or early afternoon, according to Dr. Teitelbaum. Why? Taking this type of vitamin too late in the day “may disrupt melatonin production and make it harder to fall asleep.” Since it’s another fat-soluble vitamin, taking the supplement with food improves absorptions. He considers 1,000 IU of vitamin D per day the “sweet spot” for most people. [Full story]

Best time to take fiber for digestion and weight loss

Fiber supplements work best when split into doses taken 15 to 20 minutes before meals throughout the day. Nutritionist Megan Wroe, RD, says a 2023 meta-analysis found that 7- to 15-gram doses before meals three times daily led to significant weight loss over six months in obese and overweight populations. That’s because having fiber with water before a meal helps you feel fuller and reduces the risk of overindulging. [Full story]

Best time to take creatine for weight loss and muscle strength

Creatine timing is less about the clock and more about your workout. Dietitian Jennifer Pallian, RD, says morning versus evening intake doesn’t meaningfully change its effectiveness, but taking it close to exercise sessions may help because exercise increases blood flow to muscles to help transport creatine to where it’s needed most. Most experts recommend 3 to 5 grams of creatine monohydrate daily. [Full story]

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Natural Supplements To Stop Menopause Facial Hair Growth—No More Chin Hairs!

kmastrocola — Wed, 25 Feb 2026 02:30:07 +0000

If you’re like us, once you get to a certain age, your tweezers take on a central role in your routine as you find yourself hunting chin hairs in a menopausal version of whack-a-mole. The great news is there’s no need to rely on this old-fashioned tool when there are natural supplements shown to help stop facial hair growth in its tracks. Keep reading as a top gynecologist weighs in on a few study-proven supplements to help get rid of excess facial hair, as well as prescription medications and other remedies to consider.

Why facial hair tends to sprout as we get older

It’s incredibly common for declining estrogen levels in perimenopause and menopause to lead to facial hair, particularly on the upper lip, chin and jaw line, says Maral Malekzadeh, DO, a board-certified gynecologist who specializes in women’s hormonal health.

“It’s about the balance between estrogen and androgens, which are male-type hormones like testosterone,” she explains. “Early in life, both estrogen and androgens are present, but during perimenopause and menopause, estrogen levels start to decline. As a result, the effects of androgens become more noticeable. It’s not that you have more testosterone—it’s that, with less estrogen, you feel the impact of the androgen levels more.”

It’s no wonder a Reddit thread on perimenopause chin hair is full of hundreds of comments from women dealing with this very issue. “I’m convinced there’s nothing on earth with a greater will to live than my chin hair,” one user wrote, while another chimed in, “I have office tweezers, as does my coworker. We call them our emotional support tweezers.”

Still another joked, “Nothing prepares you for the day you and your 12-year-old son both have to start shaving your chin and mustache.”

At the same time, the hair on our scalp can start to thin. “It’s interesting because while we often think of hair growth increasing in some places, the scalp hair thins out instead,” Dr. Malekzadeh says. “That’s because the follicles are sensitive to hormone changes—just not in the way we want. It’s kind of the opposite effect.”

Natural supplements to help stop facial hair growth

The good news when it comes to taming rogue facial hair? There are indeed natural supplements that have proven benefits, says Dr. Malekzadeh. Here, she weighs in on those with the most study-backed promise. Because ideal dosages can vary based on your individual levels, she adds that it’s always best to check with your healthcare provider before starting a new supplement.

Peppermint

One of the best studied supplements for hair growth is peppermint, she says. “It can help lower testosterone over time, though it’s not something that will work immediately.”

Even better news: You can soak up the benefits without having to pop a pill. A study in Phytotherapy Research showed that women with unwanted hair growth who drank spearmint tea (a close cousin of peppermint) twice a day for five days showed significantly lower testosterone levels. That said, you’ll likely need to drink spearmint tea consistently for several weeks to notice a visible difference in excess facial hair growth.

Green tea extract

“Another supplement I see people use is green tea extract,” Dr. Malekzadeh says. “Because of its antioxidant effects, it’s thought to support hormone metabolism. So it’s not a direct treatment, but rather a way to promote overall hormonal balance, which may help reduce excess androgens.”

Zinc and vitamin D

“I generally recommend these two supplements because they play an important role in hormone regulation and overall skin and hair follicle health quality,” she says. “These are natural supplements that can support hormonal health.” She adds that it helps to get your vitamin D levels checked, in particular, especially if you live in a northern region where sunlight is scarce in cooler months.

Saw palmetto

The herb extract has been shown to block androgen activity at the follicle level, Dr. Malekzadeh says. Most women notice the anti-androgen effects on excess hair growth within four to six weeks of consistent use.

3 more ways to stop facial hair growth

Now that we have natural supplements covered, Dr. Malekzadeh shares a few other treatments and Rx options to consider discussing with your doctor.

Laser hair removal

It typically requires a few visits to a dermatologist, but it’s a very effective treatment, especially for darker hairs, she notes.

Spironolactone

“This is an oral medication that I frequently prescribe,” Dr. Malekzadeh notes. “It blocks the androgen receptors, decreasing the growth of finer hair over time.” Because it doesn’t remove existing hair, she adds that it’s great to use it in combination with laser hair treatment for better long-term results. “The laser will help get rid of the hair and then the medication can help slow down and prevent regrowth.”

Eflora

The topical cream works by slowing down facial hair growth, she says, and it typically leads to visible results in four to eight weeks.

The bottom line on facial hair growth

You don’t need to resort to the endless pluck-a-thon because there are several natural supplements shown to block the hormones responsible for unwanted facial hair growth. But they fail to yield the desired results, don’t hesitate to talk to your doctor about laser, oral and topical alternatives.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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