Eat To Beat Hyperthyroidism!

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Would love to see more on eating vegan. I am allergic to soy in any form which seems to be in everything❞

There is a lot of it about, isn’t there? Happily, these days, a lot of meat and dairy alternatives are also made from other sources, for example pea protein is getting used a lot more nowadays in meat substitutes, and there are many kinds of alternatives to dairy (e.g. nut milks, oat milk, hemp milk, and—which is a branding nightmare but very healthy—pea milk).

You might like these previous main features of ours:

Also, if doing a whole foods plant-based diet, lentils (especially brown lentils) can be used as a great substitute for minced beef/lamb in recipes that call for such.

Boil the lentils (a liter of water to a cup of lentils is great; use a rice cooker if you have one!) along with the seasonings you will use (herbs appropriate to your dish, and then: black pepper is always good; you shouldn’t need to add salt; a teaspoon of low-sodium yeast extract is great though, or to really get the best nutritional benefits, nooch).

When it is done, you shouldn’t have excess water now, so just use as is, or if you want a slightly fatty kick, fry briefly in a little extra virgin olive oil, before using it however you were planning to use it.

Enjoy!

❝What foods should I eat for hyperthyroidism? My doctor tells me what foods to avoid, but not what to eat❞

Great question! We’ll have to do a main feature on hyperthyroidism one of these days, as so far we’ve only done features on hypothyroidism:

As for hyperthyroidism…

Depending on your medications, your doctor might recommend a low iodine diet. If so, then you might want to check out:

American Thyroid Association | Low Iodine Diet Plan

…for recommendations.

But in a way, that’s still a manner of “what to avoid” (iodine) and then the foods to eat to avoid that.

You may be wondering: is there any food that actively helps against hyperthyroidism, as opposed to merely does not cause problems?

And the answer is: yes!

Cruciferous vegetables (e.g. cabbage, sprouts, broccoli, cauliflower, etc) contain goitrin, which in immoderate quantities can cause problems for people with hypothyroidism because it can reduce thyroid hormone synthesis. If you have hyperthyroidism, however, this can work in your favor.

Read more: The role of micronutrients in thyroid dysfunction

The above paper focuses on children, but it was the paper we found that explains it most clearly while showing good science. However, the same holds true for adults:

Read more: Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism

Notwithstanding that the title comes from the angle of examining hypothyroidism, the mechanism of action makes clear its beneficence in the case of hyperthyroidism.

Selenium is also a great nutrient in the case of autoimmune hyperthyroidism, because it is needed to metabolize thyroid hormone (if you don’t metabolize it, it’ll just build up):

Selenium and Thyroid Disease: From Pathophysiology to Treatment

The absolute top best dietary source of selenium is Brazil nuts, to the point that people without hyperthyroidism have to take care to not eat more than a few per day (because too much selenium could then cause problems):

NIH | Selenium Fact Sheet for Health Professionals

(this contains information on the recommended amount, the upper limit amount, how much is in Brazil nuts and other foods, and what happens if you get too much or too little)

Note: after Brazil nuts (which are about 5 times more rich in selenium than the next highest source), the other “good” sources of selenium—mostly various kinds of fish—are also “good” source of iodine, so you might want to skip those.

Want more ideas?

You might like this from LivHealth:

Hyperthyroidism Diet: 9 Foods To Ease Symptoms

Enjoy!

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  • Are Home Test Kits Worth It Or A Scam?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    No question/request too big or small 😎

    ❝Home test kits. Real (useful) or a scam? And how to tell good ones from bad ones❞

    The last part there hints at the answer: it depends!

    Certainly, not all home test kits are created equal, so in the broadest sense it’s a bit like trying to say whether cars are useful or a scam—it depends on the car, your circumstances, and various other factors.

    As with cars, home tests kits can be anything ranging from life-saving to outright fraud.

    As with cars, it makes a difference if you can know how to use it, too. In the case of tests, that means not just operatively (i.e. can follow the instructions), but also in terms of interpreting the results, and even before that, simply asking the right questions. Because…

    First, why do doctors order tests?

    Doctors will order tests to be done for a multitude of reasons, including:

    • To find out the information the test will provide, in the hopes it will support or rule out a diagnosis
    • To show on the medical record that they did due diligence and were not negligent
    • To reassure you that they’re taking you seriously
    • To get you out of their office and generally “kick the can down the road” with regard to procrastinating having to actually make a treatment decision
    • To sell you something (applicable in places like the US with a for-profit healthcare system)

    Private individuals, meanwhile, will tend to order tests for mostly different reasons, including:

    • To find out the information the test will provide, in the hopes it will support or rule out a diagnosis
    • To find out the information the test will provide, not because they think it’ll be important, but because it seems sensible just in case
    • To find out the information the test will provide, out of pure and simple curiosity
    • Because they feel like they should be doing something to be healthier, and buying a test kit is easier than developing an exercise habit
    • Because the advertising was very compelling

    In both cases, some of those are clearly good reasons, and others are a little more questionable.

    So, if considering a home test kit, perhaps the first question to ask is “why?”.

    Next, will it give you the information you need?

    Some home test kits are a lot more reliable than others, and while there are far too many to list here, there are some rules of thumb:

    • Tests that give Yes/No answers are usually more reliable than tests that give numerical answers
      • For example, a pregnancy test kit usually has 99% accuracy, whereas a continuous glucose monitor can easily be way out (so can direct testing of blood sugar levels with a fingerprick test, though those are at least more accurate than CGM kits).
      • You may be thinking: haven’t you praised GCM kits before? And yes, we have. But we’ve also urged readers to a) not rely on them, and b) use them to observe the trends, rather than the numbers. In other words, they can be imprecise, but will tend to show when spikes occur, even if they get the numbers of those spikes wrong.
    • Tests that test for one thing are usually more reliable than tests that test for many things
      • This means that sometimes tests that offer many things at once are often simply not going to deliver on those promises (just ask Elizabeth Holmes).
      • Similarly, when it comes to personal health genomics, more is not always better when it comes to how many SNPs (or whatever) it’s measuring.
    • Tests that require some skill to administer are usually more reliable than tests that practically perform themselves
      • On the easy end of things, if the instructions are basically “pee on this”, that’s hard to get wrong.
      • But in contrast, there are so many ways to mess up when trying to use a blood pressure monitor.

    Some examples from our archives:

    Lastly, what will you do with that information?

    Good news: knowledge is power!

    Bad news: power can be destructive!

    If the intended purpose of a home test kit is to potentially raise a red flag if necessary (so that you can bring it up with your main healthcare provider), that’s probably a good use.

    If the intended purpose of a home test kit is to upsell to a cure and/or hop on a treatment train, that can be a problem, and can lead people to take medications that are inappropriate for them.

    See also: Are You Taking Potentially Inappropriate Medications?

    Want to learn more?

    Check out:

    Do You Have A Personalized Health Plan? (Here’s How)

    Take care!

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  • What is PNF stretching, and will it improve my flexibility?

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    Whether improving your flexibility was one of your new year’s resolutions, or you’ve been inspired watching certain tennis stars warming up at the Australian Open, maybe 2025 has you keen to focus on regular stretching.

    However, a quick Google search might leave you overwhelmed by all the different stretching techniques. There’s static stretching and dynamic stretching, which can be regarded as the main types of stretching.

    But there are also some other potentially lesser known types of stretching, such as PNF stretching. So if you’ve come across PNF stretching and it piques your interest, what do you need to know?

    Undrey/Shutterstock

    What is PNF stretching?

    PNF stretching stands for proprioceptive neuromuscular facilitation. It was developed in the 1940s in the United States by neurologist Herman Kabat and physical therapists Margaret Knott and Dorothy Voss.

    PNF stretching was initially designed to help patients with neurological conditions that affect the movement of muscles, such as polio and multiple sclerosis.

    By the 1970s, its popularity had seen PNF stretching expand beyond the clinic and into the sporting arena where it was used by athletes and fitness enthusiasts during their warm-up and to improve their flexibility.

    Although the specifics have evolved over time, PNF essentially combines static stretching (where a muscle is held in a lengthened position for a short period of time) with isometric muscle contractions (where the muscle produces force without changing length).

    PNF stretching is typically performed with the help of a partner.

    There are 2 main types

    The two most common types of PNF stretching are the “contract-relax” and “contract-relax-agonist-contract” methods.

    The contract-relax method involves putting a muscle into a stretched position, followed immediately by an isometric contraction of the same muscle. When the person stops contracting, the muscle is then moved into a deeper stretch before the process is repeated.

    For example, to improve your hamstring flexibility, you could lie down and get a partner to lift your leg up just to the point where you begin to feel a stretch in the back of your thigh.

    Once this sensation eases, attempt to push your leg back towards the ground as your partner resists the movement. After this, your partner should now be able to lift your leg up slightly higher than before until you feel the same stretching sensation.

    This technique was based on the premise that the contracted muscle would fall “electrically silent” following the isometric contraction and therefore not offer its usual level of resistance to further stretching (called “autogenic inhibition”). The contract-relax method attempts to exploit this brief window to create a deeper stretch than would otherwise be possible without the prior muscle contraction.

    The contract-relax-agonist-contract method is similar. But after the isometric contraction of the stretched muscle, you perform an additional contraction of the muscle group opposing the muscle being stretched (referred to as the “agonist” muscle), before the muscle is moved into a static stretch once more.

    Again, if you’re trying to improve hamstring flexibility, immediately after trying to push your leg towards the ground you would attempt to lift it back towards the ceiling (this bit without partner resistance). You would do this by contracting the muscles on the front of the thigh (the quadriceps, the agonist muscle in this case).

    Likewise, after this, your partner should be able to lift your leg up slightly higher than before.

    The contract-relax-agonist-contract method is said to take advantage of a phenomenon known as “reciprocal inhibition.” This is where contracting the muscle group opposite that of the muscle being stretched leads to a short period of reduced activation of the stretched muscle, allowing the muscle to stretch further than normal.

    What does the evidence say?

    Research has shown PNF stretching is associated with improved flexibility.

    While it has been suggested that both PNF methods improve flexibility via changes in nervous system function, research suggests they may simply improve our ability to tolerate stretching.

    It’s worth noting most of the research on PNF stretching and flexibility has focused on healthy populations. This makes it difficult to provide evidence-based recommendations for people with clinical conditions.

    And it may not be the most effective method if you’re looking to improve your flexibility in the long term. A 2018 review found static stretching was better for improving flexibility compared to PNF stretching. But other research has found it could offer greater immediate benefits for flexibility than static stretching.

    At present, similar to other types of stretching, research linking PNF stretching to injury prevention and improved athletic performance is relatively inconclusive.

    PNF stretching may actually lead to small temporary deficits in performance of strength, power, and speed-based activities if performed immediately beforehand. So it’s probably best done after exercise or as a part of a standalone flexibility session.

    A man stretching his hamstring overlooking the ocean.
    Static stretching may be a more effective way to improve flexibility over the long-term. GaudiLab/Shutterstock

    How much should you do?

    It appears that a single contract-relax or contract-relax-agonist-contract repetition per muscle, performed twice per week, is enough to improve flexibility.

    The contraction itself doesn’t need to be hard and forceful – only about 20% of your maximal effort should suffice. The contraction should be held for at least three seconds, while the static stretching component should be maintained until the stretching sensation eases.

    So PNF stretching is potentially a more time-efficient way to improve flexibility, compared to, for example, static stretching. In a recent study we found four minutes of static stretching per muscle during a single session is optimal for an immediate improvement in flexibility.

    Is PNF stretching the right choice for me?

    Providing you have a partner who can help you, PNF stretching could be a good option. It might also provide a faster way to become more flexible for those who are time poor.

    However, if you’re about to perform any activities that require strength, power, or speed, it may be wise to limit PNF stretching to afterwards to avoid any potential deficits in performance.

    Lewis Ingram, Lecturer in Physiotherapy, University of South Australia and Hunter Bennett, Lecturer in Exercise Science, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Raspberries vs Blackberries – Which is Healthier?

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    Our Verdict

    When comparing raspberries to blackberries, we picked the blackberries.

    Why?

    It was very close! Raspberries most certainly also have their merits. But blackberries do just a little bit better in a few categories:

    In terms of macros, raspberries have a tiny bit more carbs and fiber, while blackberries have a even tinier bit more protein, and the two berries have an equal glycemic index. We’ll call this category a tie, or else the meanest of nominal wins for raspberry.

    In the category of vitamins, raspberries have more of vitamins B1, B2, B5, B6, and choline, while blackberries have more of vitamins A, B3, B9, C, E, and K. This would be a very marginal win for blackberries, except that blackberries have more than 6x the vitamin A, a much larger margin than any of the other differences in vitamins (which were usually small differences), which gives blackberry a more convincing win here.

    When it comes to minerals, things are closer: raspberries have more iron, magnesium, manganese, and phosphorus, while blackberries have more calcium, copper, potassium, selenium, and zinc. None of the differences are outstanding, so this is a simple marginal victory for blackberries.

    It would be rude to look at berries without noting their polyphenols; we’re not list them all (or this article will get very long, because each has very many polyphenols with names like “pelargonidin 3-O-glucosyl-rutinoside” and so forth), but suffice it to say: raspberries are great for polyphenols and blackberries are even better for polyphenols.

    That said… In the category of specific polyphenols we’ve written about before at 10almonds, it’s worth noting a high point of each berry, for the sake of fairness: raspberries have more quercetin (but blackberries have lots too) and blackberries have more ellagic acid (of which, raspberries have some, but not nearly as much). Anyway, just going off total polyphenol content, blackberries are the clear winner here.

    Adding up the sections makes for an overall win for blackberries, but by all means, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • What exercises will keep my ageing joints healthy?

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    Growing older has plenty of upsides – but achy joints is not one of them.

    As we age, the joints that once handled every bend and fall start to weaken. This is because the amount of cartilage, a tough but flexible kind of connective tissue, and fluid in your joints decreases over time.

    This may lead some people to avoid activities such as exercise. But with the right approach, exercise can actually help protect your joints.

    Let’s dive into the science.

    ljubaphoto/Getty

    Why joints matter

    Each joint is cushioned by articular cartilage, a type of specialised tissue that covers the ends of bones. This cartilage protects the joints and creates a smooth surface for motion.

    A thick liquid known as synovial fluid also helps lubricate your knees, hips and shoulders. It does this by reducing friction between your cartilage and joints. Synovial fluid also supplies cartilage with key nutrients.

    However, cartilage isn’t very good at repairing itself. This is partly because it doesn’t have its own blood supply.

    The gradual breakdown of cartilage is known as osteoarthritis, a condition which affects more than 500 million people worldwide. People with osteoarthritis often feel the most pain in weight-bearing joints such as the knees, hips and spine.

    How exercise impacts your joints

    The body distributes synovial fluid through motion. So exercise helps gets this fluid, and the nutrients it contains, to cartilage.

    Meanwhile, muscles around your joints act as shock absorbers. So strengthening your muscles, including through exercises such as weightlifting, helps to reduce the pressure placed on your joints. Research suggests strength exercises targeting the quadriceps, a group of muscles at the front of the thigh, are particularly effective at reducing joint pain.

    A landmark Cochrane review assessed all the relevant evidence looking at the effect of exercise on osteoarthritis. It found exercise reduces pain and improves function in people with knee osteoarthritis. It also showed exercise has a similar impact as anti-inflammatory drugs, but without the same side effects.

    Exercise may also help maintain proprioception, the body’s ability to sense its own position and movement. However, proprioception declines with age. So as you get older, your brain is less able to register these signals and may cause your joints to bear weight unevenly. This wears down your joints quicker.

    However, exercising on varied and even unstable surfaces can reduce this wear-and-tear process. It forces your ankle, knee and hip joints to quickly adjust their movements, keeping them engaged and flexible.

    What about low-impact exercise?

    Low-impact exercise refers to exercises where you keep at least one foot on the ground, or support the body in some other way. This kind of exercise reduces the amount of weight and force placed on joints.

    Examples of low-impact exercise include swimming and water aerobics. Both involve being suspended in water, which can support up to 90% of your body weight. Cycling may also be beneficial for your joints, particularly your knees.

    Tai chi, a gentle form of exercise based on gentle movements and breathing techniques, is another option. Research suggests it may be as effective as physical therapy for people with knee osteoarthritis. Yoga can also help strengthen the muscles around your joints and improve your overall flexibility.

    Walking deserves a special mention. Walking on uneven terrain, such as on grass, gravel or bush trails, can help maintain proprioception. One 2026 study found unstable surface training significantly improves postural control, or the ability to remain stable, in older adults.

    Another systematic review found exercises which challenged participants’ balance reduced fall rates by roughly 23%. This is important, given falls are the leading cause of injury-related death in adults over 65.

    I’ve never done low-impact exercise. How can I start?

    Here are three tips to make low-impact exercise as safe and effective as possible.

    1. Start small

    You don’t need any fancy equipment to start. Where possible, opt to walk on uneven surfaces, such as grass, sand or gravel, instead of pavement. Even ten minutes walking across a park lawn will improve your joint movement.

    You can also practise standing on one leg, for example while brushing your teeth. It’s best to start on firm ground first, aiming to stand on each leg for 30 seconds. You can then progress to standing on a folded towel or foam pad. Importantly, you should master each task or level of difficulty before advancing.

    2. Use support

    Safety is paramount. Always perform low-impact exercises near something you can hold for support, such as a park bench or bathroom vanity. If you’re walking for exercise, walking poles are an excellent option. Importantly, never exercise on unstable surfaces when you’re tired.

    3. Get advice

    No exercise is risk-free. For example, holding a yoga pose beyond your range of motion may injure your lower back, shoulders or knees. Doing deep squats or lunges with poor form can put unnecessary strain on your knee joint.

    So before you start, speak to a certified exercise physiologist or physiotherapist. They can help you design a tailored exercise program.

    The bottom line

    Our joints are subject to the inevitable wear-and-tear of age, but low-impact exercise can help. So it’s worth trying, no matter how young or old you are.

    Gordon Waddington, AIS Professor of Sports Medicine Research, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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  • Steps vs Cardio | Which is Best for Fat Loss, Health, & Performance?

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    “Move more”, they say; but does it matter how quickly?

    Use it or lose it

    For general performance:

    • More steps per day do offer slight aerobic benefits but do not significantly improve endurance.
    • Higher-intensity cardio (ideally, HIIT) is essential for improving aerobic fitness.
    • Training should match endurance goals (e.g. long-distance running vs team sports vs whatever it is that you care about for you).

    For general health:

    • Both cardio and step tracking reduce mortality risk and improve longevity.
    • 2–3 hours of cardio per week provides most health benefits, with diminishing returns after 8 hours per week.
    • 10,000+ steps/day is optimal, but 5,000+ steps/day still benefits health. And, not mentioned in this video, but really (per science) there seem to be diminishing returns after about 8,000 steps per day.

    Fun fact: the reason it’s 10,000 steps per day that everyone talks about as the default goal, is just because the Japanese person who popularized it noted that the kanji for 10,000 looks a bit like a walking person: 万

    For fat loss:

    • Both step tracking and cardio do help.
    • Step tracking better reflects total daily movement, while cardio burns calories in sessions—but if it’s not HIIT, there is likely to be a compensatory metabolic slump afterwards.
    • High-intensity cardio increases fatigue, which may impact resistance training and diet adherence.
    • Excessive endurance training can slightly inhibit muscle growth, but low-intensity steps have minimal interference.

    So for fat loss, it’s best to get those steps in, and throw in a few HIIT sessions per week, with adequate recovery time between them.

    For more on all of these things, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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  • Is Your Medication Made in a Contaminated Factory? The FDA Won’t Tell You.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    They were the sort of disturbing discoveries that anyone taking generic medication would want to know.

    At one Indian factory manufacturing drugs for the United States, pigeons infested a storage room and defecated on boxes of sterilized equipment. At another, pathogens contaminated purified water used to produce drugs. At a third, stagnant urine pooled on a bathroom floor not far from where injectable medication was made.

    But when the Food and Drug Administration released the grim inspection reports and hundreds of others like them, the agency made a decision that undermined its mission to protect Americans from dangerous drugs.

    Instead of sharing the names of the medications coming from the errant foreign factories, the FDA routinely blacked them out, keeping the information secret from the public. That decision prevented doctors, pharmacists and patients from knowing whether the drugs they counted on were tainted by manufacturing failures — and potentially ineffective or unsafe.

    “Is there some quality issue? Is there a greater difference in potency than expected? Is there a contaminant? I don’t know,” said Dr. Donna Kirchoff, a pediatrician in Oregon who has spent hours trying to find out where certain drugs were made for patients reporting unexplained reactions.

    There’s no specific requirement that the FDA block out drug names on inspection reports about foreign facilities. Still, the agency preemptively kept that information hidden, invoking a cautious interpretation of a law that requires the government to protect trade secrets.

    It’s part of a decades-long pattern of discounting the interests of consumers who want to make informed choices about the drugs they take — even as 9 out of 10 prescriptions in the United States are filled with generics, many from India and China.

    ProPublica previously disclosed that the FDA allowed some of the most troubled factories in India to ship drugs to U.S. consumers and kept the practice largely hidden from the public and from Congress. The agency did not proactively track whether people were being harmed as complaints poured in about pills with an abnormal taste or residue, or about patients who had experienced sudden and unexplained health concerns, including stomach pain and breathing problems.

    The FDA told ProPublica that divulging drug names on its inspection reports would violate federal law that protects confidential commercial information. The agency said it only releases the information with approval from drug companies or in cases where companies have already made the details public.

    Current and former officials said the restriction was imposed long ago by FDA lawyers who interpreted the law broadly because they feared being sued by drugmakers. No one could recall who made the initial decision to withhold the information or when it was made. The FDA did not respond to a request to make its general counsel available for an interview, and a half dozen former general counsels contacted by ProPublica declined to comment or did not return calls.

    Officials with the generic drug lobbying group told ProPublica they have never weighed in on the redactions. A spokesperson from PhRMA, the trade group for brand-name drugmakers, did not answer a question about whether the organization had advocated for the redactions. She said that while appropriate transparency can promote public health, the FDA must protect sensitive manufacturing information.

    Patient safety advocates said that should not include redacting drug names.

    Just two and a half years ago, FDA inspectors visited a factory in western India and discovered that spore-forming organisms had contaminated the sterile manufacturing area. The plant went on to ship its drugs to the United States anyway.

    Because the names of medications were redacted on the inspection report, where they ended up, who used them and whether they caused any harm remains a mystery, at least to the public.

    “The whole thing is rendered impotent if you take out the most critical piece of information, which is, ‘What drug is it?’” said former FDA Associate Commissioner Dr. Peter Lurie, who left the agency in 2017. “You’re left with this kind of vague accusation on which nobody can act because nobody has enough information to be able to do anything.”

    Dr. Janet Woodcock, the longtime head of drug safety at the FDA, said in an interview with ProPublica that she favors releasing drug names but also shrugged off the usefulness of inspection reports for members of the public.

    “You guys think you are like citizen scientists and you can figure out what this means and it’s just not the case,” said Woodcock, who spent nearly four decades at the FDA before retiring early last year.

    Even if the FDA opted to disclose the drug names in its reports, there’s still a significant hurdle that can prevent patients from knowing if their medicine was made in a deficient factory. Labels on pill bottles often don’t list the name of the manufacturer or include a factory address, a crucial detail.

    Drug companies often have multiple plants, each with its own track record. If there are no specifics on the labels, pharmacists, patients and their doctors can’t trace a drug back to the factory or to FDA reports about a plant’s safety and quality practices.

    For years, the FDA resisted calls from pharmacists, lawmakers and others to require that manufacturers disclose more details on labels. Woodcock said the agency didn’t want to police thousands of companies to ensure they were providing accurate information.

    “What benefit would this give you and is it worth all the effort?” she said. “We didn’t think the juice was worth the squeeze.”

    Now the agency has changed course. It has asked Congress to amend the law to clearly require that labels include the names and addresses of manufacturers as well as the companies that produced a drug’s key ingredients. The FDA suggested additional details could be listed on a website.

    The FDA could do even more. Current and former officials acknowledge the agency knows where every drug approved for the U.S. market is made, but does not publish that information on its website.

    Instead, the agency separates the information into two different lists: one that shows factory addresses without drug names and another that shows drug names without factory addresses. There’s no easy way to connect them.

    Last year, ProPublica sued the FDA in federal court to get access to the internal list of drugs and the factories that made them. The agency ultimately provided much of the information but withheld more than 6,000 addresses, saying the companies had hired contractors to make their drugs and that those names and addresses were confidential. ProPublica’s lawsuit is ongoing.

    The agency holds back other critical information on drug safety as well.

    When a drug is potentially contaminated by bacteria or has other significant quality problems, manufacturers are required to submit a detailed report to the FDA within three days. The reports are meant to provide an early warning about possible safety threats, but the agency doesn’t post them to its website or issue regular alerts. The only way consumers would know about a problem is by requesting a report under the Freedom of Information Act — and getting it could take weeks or longer.

    In 2023, the FDA stopped releasing complaints from doctors and others that linked specific cases of harm — including hospitalizations and deaths — to drug quality concerns. The FDA had included those reports in a public database of adverse events used by researchers, doctors and others trying to assess drug safety. The agency did not respond to questions about why it made the change.

    “We’ve made it almost impossible for consumers to be their own best advocate,” said Lisa Salberg, founder of a nonprofit for people with hypertrophic cardiomyopathy, a disease that causes the heart muscles to thicken. “We want our food labels to tell us exactly how much carbohydrates are in them but the things we are taking to combat diseases, we literally know nothing about.”

    “Kind of Like a Black Hole”

    One of the most widely prescribed drugs in the United States is the generic version of Lipitor, a blockbuster statin that lowers cholesterol and prevents heart attacks and strokes.

    Lipitor generated billions in sales before Pfizer’s patent expired in 2011, opening the door to a patchwork of more than 20 mostly foreign drugmakers that supply their own generic, called atorvastatin.

    But the boon to consumers and insurers clamoring for cheaper drugs had a little-known downside. FDA inspectors have found safety and quality violations over the years at about half of the plants that were approved to make atorvastatin, government records show.

    Conditions were so worrisome at one plant in central India last year that the agency banned the factory from shipping its drugs to the United States. The FDA went on to give the plant an exemption that allowed the company to continue shipping atorvastatin here.

    The millions of atorvastatin users in the U.S., however, essentially take their pills on faith, trusting the U.S. government to keep bad medicine out of the country.

    Manufacturing failures can be life-threatening. Dirty equipment can contaminate drugs with glass, metal or bacteria. Poorly made drugs may not dissolve properly in the body or contain enough key ingredients. In the case of atorvastatin, the wrong dose could leave a patient with uncontrolled blood pressure.

    When patients are prescribed generic drugs — typically because they are cheaper than brand names —pharmacies and insurance companies decide which ones they get. Someone taking a cancer drug, for example, could get a bottle of pills from a factory with a record of good inspections and a refill from a factory with mold, dirty water and rusted equipment.

    The FDA doesn’t make it easy to know more.

    In a statement, the agency said that it is reviewing the redaction process for inspection reports but did not provide specifics. One former FDA manager who dealt with the release of the reports for overseas factories said the redactions were made because revealing both the drug names and the details of what inspectors observed on production lines would give away confidential manufacturing practices.

    As a result, the FDA for decades regularly defaulted to taking out all the drug names, said the former official, who did not want to be identified because they weren’t authorized to speak about agency policy by their former employer.

    “It’s more important to leave what inspectors saw, so people can understand what was bad at the factory,” they said. “If you left the drug name in, you’d have to take out more of the observations.”

    Woodcock and several inspectors, however, said the reports typically don’t include proprietary information about how drugs are made.

    “They’re not talking about how much salt they have in there, or which buffer they use in a specific drug,” Woodcock said. “They’re talking about, ‘Did you do the test correctly? … Do you have mold in your dryer?’ That kind of thing.”

    Legal experts told ProPublica that the wholesale removal of drug names was improper and that the redactions should have been made on a case-by-case basis.

    In interviews, several former FDA officials now say they support releasing drug names. But Woodcock and others acknowledged they did not question the redactions while they held positions of power at the agency.

    “If you’ve got lawyers telling you you can’t do this or this is putting the agency at risk or the agency will get sued and we will have our head handed to us on a platter by the courts, no one is going to say, ‘I’m willing to take that risk,’” said Dr. Mac Lumpkin, former deputy commissioner for international programs who spent more than two decades at the agency.

    Meanwhile, the information that people already have ready access to — the labels on their pill bottles — can be misleading. Sometimes what appears to be the manufacturer is actually a repackager or distributor. The actual drugmaker and its factory, which is often not listed on the bottle, could be in India, China or another country.

    For Kirchoff, the pediatrician in Oregon, knowing who actually makes the drugs that she prescribes would have saved five years of painstaking work. She started looking at labels when she grew worried that children with autism, anxiety and other conditions were too often declining after they switched from a brand name drug to a generic, or from one generic to another.

    The labels, however, often directed her to a distributor and not to the drugmaker or factory. To this day, she said, she still doesn’t know where some drugs are coming from or whether the FDA has ever raised concerns about the factories that made them.

    She now keeps a list of the drugs that she can trace to a specific manufacturer and relies on it when prescribing medication.

    “Kids with neurodevelopmental disabilities can be exquisitely sensitive to little changes in medications,” Kirchoff said. “A different manufacturer can make all the difference.”

    It’s not just a matter of knowing more about drug quality and safety. Pharmacists say the lack of information makes it harder for hospitals and pharmacies to keep their shelves stocked when a potential drug shortage looms.

    As Hurricane Maria barreled toward Puerto Rico in 2017, ultimately causing widespread flooding and a monthslong blackout, University of Utah Hospital pharmacist Erin Fox raced to figure out which drugs were most at risk of running short. The island was home to dozens of factories that produced generic and brand-name medications.

    “We know where the vulnerabilities are and we’re prioritizing,” then-FDA Commissioner Scott Gottlieb promised on Twitter at the time.

    But the agency, citing confidentiality, wouldn’t release a list of drugs made in Puerto Rico, which meant Fox and others didn’t know which products to try to source from alternative suppliers.

    “Nobody was ever able to get that specific list,” Fox said. “It’s kind of like a black hole.”

    Ultimately, about 40 drugs were at risk of shortage after the storm.

    Information Denied

    For more than a quarter of a century, as drugs from foreign factories flowed into the U.S. market, the FDA resisted calls for transparency.

    In the early 2000s, Lumpkin and others tried to persuade the FDA to provide unredacted inspection reports to regulators in Switzerland. The plan was to share information with a trusted partner under a confidentiality agreement and, working with Swiss inspectors, boost the number of investigations at high-risk factories around the world.

    But agency lawyers shut that effort down, saying the FDA could not release complete inspection reports, even to other governments.

    “They didn’t want to do anything that would make the industry mad,” Lumpkin said. “It was not, ‘What do we need to do for public health?’ It was, ‘What do we need to do to keep the FDA out of court?’ that took precedence.”

    The agency would wait until 2017 before launching these international partnerships, which it now has with the European Union, the United Kingdom and Switzerland.

    Woodcock had also pushed for change in the early 2000s, instructing her team to start building a database of factory addresses for every drug approved for use in the United States. In some cases, the information had been languishing on paper records in a storage room and the agency had no way to easily determine which facilities were producing drugs for Americans or whether they had been inspected.

    “There was no information,” Woodcock said. “It was terrible. It was a mess.”

    In the two decades since the agency created that database, making it possible to easily share the information with the public, the FDA chose to release drug names and their manufacturers but not specific factory addresses.

    Woodcock called it a “bandwidth issue” and said she believes that releasing the information would be a reasonable step.

    Another effort around that time also fell short. As the Obama administration called for transparency in government, the FDA put a searchable database of inspection information online — a move meant to give the public more details about factory practices that could “jeopardize public health.”

    But the agency ultimately undermined the gesture of transparency by redacting drug names from the reports.

    In 2022, a committee established by the National Academies of Sciences, Engineering, and Medicine called on the FDA to require that manufacturers publicly disclose where drugs are made. Despite that call and the transparency efforts before it, nothing much has changed.

    “You can have a medication in your hand and you can literally not know the company that made it and where it was made. That’s the life of a pharmacist,” said Fox, who was on the committee along with academics and industry experts. “It’s like shopping on Amazon and all you have is the price. You really have no other information.”

    In July, newly named FDA Commissioner Marty Makary promised “radical transparency” and the agency released more information about why it had denied applications for new drugs and biological products.

    Nearly seven months into his tenure, the agency has yet to release detailed information about where generic drugs are being made.

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