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Q&A #70 with Dr. Rhonda Patrick (5/3/25)

Posted on May 15th 2025 (about 1 month)

Dr. Rhonda Patrick discusses cancer prevention, linoleic acid, shingles vaccine and dementia, creatine's kidney effects, and shares her overnight oats recipe.

vitamin d

Why Vitamin D Deficiency Accelerates Brain Aging

Posted on May 13th 2025 (about 1 month)

Dr. Rhonda Patrick discusses a study that found vitamin D supplementation was associated with a 40% lower risk of dementia.

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Q&A #69 with Dr. Rhonda Patrick (4/5/25)

Posted on April 28th 2025 (about 2 months)

Dr. Rhonda Patrick covers lithium microdosing, reducing homocysteine, aluminum's link to cancer, and beta-alanine and alpha-lipoic acid supplements.

Topic Pages

  • Sulforaphane

    Supplements containing sulforaphane supply the isothiocyanate that activates the Nrf2-KEAP1 pathway, enhancing phase-II detoxifying enzymes.

News & Publications

  • Short-term creatine monohydrate use, even without exercise, may boost lean body mass, particularly in women. www.mdpi.com
    Exercise Muscle Supplements

    Creatine monohydrate—one of the most widely studied and popular supplements—has a well-earned reputation for helping increase lean body mass, but some of those gains may come from changes in body water rather than actual muscle growth. A recent study found that creatine monohydrate alone, even without exercise, can boost lean body mass in the short term—especially in women.

    Researchers randomly assigned 63 healthy adults to take either 5 grams of creatine monohydrate daily or nothing. After a one-week “wash-in” period with the supplement, everyone began a 12-week resistance training program. The researchers measured lean body mass using a body scan before and after the wash-in and after the training program.

    After one week of taking creatine without exercising, those who used the supplement had gained about 0.5 kilograms (roughly 1.1 pounds) more lean body mass than the control group—a difference most apparent in women. Once training began, both groups gained about 2 kilograms (4.4 pounds) of lean body mass over 12 weeks, but creatine users did not gain more than those who did not take it, indicating the supplement gave an early bump in lean body mass but did not enhance long-term gains from resistance training.

    These findings suggest that short-term creatine use can raise lean body mass measurements, likely by increasing body water. The investigators posited that higher doses or different timing strategies may be necessary to see continued benefits beyond that initial increase. Learn more about creatine in this episode featuring Dr. Darren Candow.

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  • Combining collagen with resistance training enhances tendon strength, improving knee stability in middle-aged men. pmc.ncbi.nlm.nih.gov
    Exercise Strength Supplements

    Tendons are essential for force transmission between muscles and bones. However, as people age, tendons lose collagen and stiffen, impairing athletic performance and increasing injury risk. A recent study found that combining resistance exercise with collagen supplementation enhanced tendon health in middle-aged men.

    Researchers investigated the effects of 12 weeks of resistance exercise and collagen supplementation on patellar tendon properties in 20 middle-aged men. Both groups engaged in progressive lower-body resistance training twice weekly and received either 30 grams of hydrolyzed collagen or a placebo after training. The researchers evaluated the participants' tendon size, stiffness, and strength before and after the intervention.

    They found that participants who took collagen experienced a greater increase in patellar tendon cross-sectional area (+6.8 mm²) than the placebo group (+1.2 mm²). They also experienced a twofold greater increase in tendon stiffness and measures of tendon strength than the placebo group. Both groups experienced muscle strength and explosive power improvements, but tendon adaptations were more pronounced with collagen supplementation.

    These findings suggest that 12 weeks of resistance training with collagen supplementation enhances patellar tendon properties in middle-aged men. The patellar tendon is a strong, fibrous connective tissue that connects the bottom of the kneecap (patella) to the top of the shinbone (tibia). It plays a crucial role in movements like walking, running, jumping, and squatting, as it helps control the movement and stability of the knee joint. Learn more about the benefits of collagen supplementation in our overview article.

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  • Melatonin supplementation may heighten DNA repair in night shift workers during daytime sleep, potentially reducing cancer risk. oem.bmj.com
    Cancer Sleep DNA Damage Circadian Rhythm Melatonin Supplements

    Working night shifts may increase the risk of cancer by disrupting the production of melatonin, a hormone essential for DNA repair. This disruption can impair the body’s ability to repair oxidative DNA damage, potentially contributing to cancer development. A recent study found that melatonin supplementation could improve the repair of oxidative DNA damage in night shift workers.

    The researchers conducted a four-week randomized, placebo-controlled trial with 40 night shift workers, providing them a 3-milligram dose of melatonin before their daytime sleep periods. They collected urine samples during daytime sleep and nighttime work periods, measuring 8-hydroxy-2′-deoxyguanosine (8-OH-dG), a marker of DNA repair capacity.

    They found that melatonin supplementation nearly doubled 8-OH-dG excretion during daytime sleep, indicating improved DNA repair. However, they observed no difference in 8-OH-dG excretion during the night shift. Although the melatonin group experienced a slight decrease in wakefulness after falling asleep, the researchers found no differences in total sleep duration or sleepiness levels between the two groups.

    The findings from this small study suggest that melatonin supplementation enhances oxidative DNA repair in night shift workers, offering the potential for reducing cancer risk. More extensive studies may identify optimal dosages and the long-term effects of melatonin supplementation in this population. Learn about the pros and cons of melatonin supplementation in this clip featuring Dr. Satchin Panda.

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  • Supplemental urolithin A enhances cardiac function by preserving mitochondrial function and reducing pro-inflammatory lipids. www.cell.com
    Diet Aging Heart Disease Mitochondria Supplements Urolithin A

    Aging impairs mitochondrial function, disrupting the heart’s energy supply. Over time, this energy shortfall undermines cardiac cell function, driving the heart’s gradual decline. A recent study found that supplemental urolithin A—a bioactive compound derived from pomegranates and walnuts—boosts mitochondrial health and reduces pro-inflammatory lipids called ceramides, ultimately enhancing cardiac function.

    Researchers investigated the effects of supplemental urolithin A in models of natural aging in mice and heart failure in rats and assessed its effects on plasma ceramide levels in healthy older adults. Mice received 50 milligrams per kilogram of urolithin A daily (in food) for eight weeks, rats received 50 milligrams per milliliter (in water) for 24 hours following a simulated heart attack, and the older adults took 1 gram of urolithin A (via supplement) or a placebo daily for two to four months.

    Supplemental urolithin A improved systolic and diastolic cardiac function in models of natural aging and heart failure—an effect of the restoration of mitochondrial structure and enhanced mitophagy at the cellular level. Four months of urolithin A supplementation in healthy older adults significantly lowered plasma ceramides.

    Ceramides are a class of bioactive lipids that contribute to cardiovascular disease by promoting inflammation, insulin resistance, and lipid accumulation in arteries. Elevated ceramide levels are linked to a higher risk of atherosclerosis and adverse cardiac events.

    Urolithin A is a byproduct of gut microbial metabolism of ellagic acid, a bioactive compound found in pomegranates and walnuts. The capacity to form urolithin A from ellagic acid varies considerably from person to person (depending on gut microbial composition) and decreases with age. Pterostilbene, a compound found in blueberries and some supplements, boosts urolithin A conversion. Learn more in this clip featuring Dr. Rhonda Patrick.

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  • Supplemental vitamin D is linked to a 40% lower risk of Alzheimer's in cognitively healthy older adults. alz-journals.onlinelibrary.wiley.com
    Vitamin D Alzheimer's Aging Dementia Supplements

    As the global population ages and the risk of Alzheimer’s disease increases, identifying lifestyle factors that may prevent or forestall the disease is becoming increasingly important. A recent study found that people who take vitamin D supplements are 40% less likely to develop Alzheimer’s than those who don’t supplement.

    The study involved more than 12,000 cognitively healthy older adults. Researchers gathered information about the participants' vitamin D supplementation practices and whether they developed Alzheimer’s over 10 years.

    They found that participants who took any form of supplemental vitamin D (D2, D3, or D3 with calcium) had a 40% lower risk of developing Alzheimer’s than non-supplementers. This effect was more robust in women, those with normal cognition, and people without the APOE4 gene (a risk factor for Alzheimer’s).

    These findings suggest that supplemental vitamin D protects against Alzheimer’s. However, this was an observational study, so other factors might have influenced the participants' Alzheimer’s risk. For example, those who took supplemental vitamin D had higher education than those who didn’t. Research suggests that higher educational attainment is associated with a lower risk of Alzheimer’s.

    Nevertheless, vitamin D is essential for human health, and most people living in the U.S. have low vitamin D levels, potentially driving the growing number of Alzheimer’s cases. Learn more about vitamin D’s effects on the brain in this episode featuring Dr. Rhonda Patrick.

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  • Combining creatine with dextrose accelerates muscle creatine accumulation and maintains elevated levels, potentially boosting muscle mass and performance. www.degruyter.com
    Exercise Muscle Supplements

    Creatine helps supply energy to muscles during high-intensity exercise and is commonly used to boost performance and muscle mass. However, determining the most effective creatine supplementation protocol has proven challenging. A recent study found that combining creatine with dextrose for five days rapidly increases muscle total creatine, with continued consumption maintaining this high level.

    Researchers provided healthy young men with one of four creatine supplementation protocols: Group 1: Four doses of 5 grams of creatine daily for five days, followed by 5 grams daily for 28 days.
    Group 2: Four doses of 5 grams of creatine plus 95 grams of dextrose daily for five days. Group 3: Split from Group 2 after the initial five days:
    Group 3A: 5 grams of creatine daily for 28 days.
    Group 3B: 5 grams of creatine plus 95 grams of dextrose daily for 28 days. Group 4: Four doses of 5 grams of creatine with 14 grams of protein, 7 grams of phenylalanine, 7 grams of leucine, and 57 grams of dextrose daily for five days, followed by a single daily dose of the same combination for the next 28 days.
    The researchers collected muscle biopsies from the participants at baseline, after five days, and after 33 days.

    They found that muscle total creatine increased in Groups 1, 2, and 4 after five days. The largest increase occurred in Group 2, reaching an average maximum of 150 mmol/kg. However, after 33 days:
    Group 1 total creatine increased further to approximately 150 mmol/kg.
    Group 3A showed a tendency to decline.
    Group 3B remained unchanged from the level observed at five days.
    Group 4 remained unchanged from the level observed at five days and was lower than Group 1. Creatine transporter gene expression changed slightly in all groups. However, the more creatine levels increased after five days, the smaller the change in this gene’s activity.

    These findings suggest that combining creatine with dextrose for five days rapidly increases total muscle creatine. Continued consumption of creatine with dextrose helps maintain this high level. While ingesting creatine alone also boosts total muscle creatine, it takes longer to reach levels similar to those in combination with dextrose. Learn more about creatine in this episode featuring Dr. Rhonda Patrick.

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  • Creatine supplementation ameliorates age-related cardiovascular decline, restoring blood vessel flexibility and efficiency in older adults. www.mdpi.com
    Diet Cardiovascular Supplements

    The primary contributor to cardiovascular disease risk is simply age. Our blood vessels become thicker and less flexible as we get older, rendering them less efficient. However, a recent study found that creatine supplementation restores aspects of cardiovascular function, including blood vessel flexibility and efficiency, in older adults.

    Researchers conducted a small pilot study involving 12 sedentary but healthy older adults. Half of the participants consumed 20 grams of creatine monohydrate daily for five days, followed by 5 grams daily for 23 days. The other half consumed a placebo for 28 days. The researchers measured aspects of the participants' cardiovascular health, including flow-mediated dilation (how flexible a blood vessel is), microvascular perfusion rates (how quickly and efficiently tiny blood vessels fill), blood glucose levels, and triglycerides.

    They found that participants who consumed creatine experienced small but meaningful improvements in their cardiovascular markers, including increased flow-mediated dilation, improved microvascular perfusion rates, and decreased blood glucose and triglycerides. Those who consumed the placebo did not experience these beneficial effects, suggesting that creatine restored their cardiovascular function.

    Creatine is a nitrogen-containing compound that plays an essential role in the recycling of ATP. It is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, most of the research on the compound has focused on creatine monohydrate. Learn more about creatine in this clip featuring Dr. Stuart Phillips.

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  • Collagen supplementation doesn't boost muscle or connective tissue synthesis after resistance training. pubmed.ncbi.nlm.nih.gov
    Exercise Muscle Supplements

    Resistance training remodels muscle fibers and connective tissues, driving muscle mass and strength gains. This phenomenon has led to the plausible theory that enhancing collagen synthesis could boost functional strength. However, recent research suggests otherwise. A study found that collagen supplementation was no more effective than a placebo at promoting muscle fiber and connective tissue synthesis.

    In this small study, 25 young men performed strenuous resistance exercise training for one week. About half of the men took 15 grams of hydrolyzed collagen peptides twice daily during the intervention, while the other half took a placebo. Researchers measured their muscle fiber and connective tissue protein synthesis daily.

    They found that connective protein synthesis was 48% higher than muscle fiber synthesis following resistance training. Although plasma levels of collagen peptides increased among participants taking the supplemental collagen, supplementation did not increase muscle fiber or connective tissue synthesis more than the placebo. Learn more about the disappointing results of this particular role for collagen supplementation in the episode featuring Dr. Luc van Loon.

    The good news is that collagen supplementation may have benefits beyond this specific role. Collagens are major structural proteins in many body tissues, including tendons, ligaments, cartilage, skin, blood vessels, muscles, gut tissue, and dentin. They are the most abundant proteins in the body, making up about 30 percent of the total protein mass. Hydrolyzed collagen, also known as collagen peptides or hydrolysate, is made by breaking down collagen into smaller amino acid chains (called peptides) using heat or enzymes. Read more about hydrolyzed collagen in our overview article.

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  • Astaxanthin supplementation and aerobic exercise reduce fatigue, enhance physical performance, and improve cognition. pubmed.ncbi.nlm.nih.gov
    Exercise Performance Inflammation Carotenoids Supplements

    Fatigue is a common condition characterized by persistent tiredness or exhaustion that can affect daily activities. Inflammation is critical in fatigue because it disrupts normal cellular function and energy production. A recent review and meta-analysis found that astaxanthin, a potent antioxidant and anti-inflammatory carotenoid compound, reduces fatigue.

    Researchers analyzed the findings of studies investigating the effects of astaxanthin supplementation on fatigue, cognition, and exercise efficiency. The analysis included 11 randomized controlled trials involving 346 healthy participants. Four of the studies included amateur or professional athletes.

    The researchers found that supplementing with astaxanthin for eight to 12 weeks improved cognition slightly but did not improve reaction time. However, when combined with exercise, astaxanthin enhanced fat oxidation and improved physical performance. Further analysis revealed that the benefits of astaxanthin were more pronounced with aerobic exercise but were dose-dependent, with doses of 20 milligrams or more and supplementation for longer than 12 weeks providing the greatest benefit.

    These findings suggest that astaxanthin reduces fatigue and improves aspects of performance. Astaxanthin is widely available as a dietary supplement but is also present in salmon and salmon roe. Learn more about salmon roe in our overview article.

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  • Taurine supplementation can help regulate blood glucose and lower blood pressure, reducing risk factors associated with metabolic syndrome. pubmed.ncbi.nlm.nih.gov
    Obesity Diabetes Cholesterol Triglycerides Blood Pressure Metabolic Syndrome Taurine Stroke Cardiovascular Supplements

    Metabolic syndrome is a cluster of conditions that includes hypertension, high blood glucose, excess abdominal fat, and abnormal blood lipids. Having metabolic syndrome markedly increases a person’s risk of cardiovascular disease, type 2 diabetes, and stroke. A recent meta-analysis found that taurine supplementation improves conditions associated with metabolic syndrome.

    Researchers analyzed the findings of 25 studies (with more than 1,000 participants) investigating links between taurine supplementation and metabolic syndrome. They also explored the effects of taurine dose and examined secondary outcomes of taurine supplementation, including body composition, lipid profile, and blood glucose control.

    They found that taurine doses ranged from 0.5 to 6 grams, with study durations ranging from five days to one year. On average, taurine supplementation reduced systolic blood pressure by 4 mmHg, diastolic blood pressure by 1.5 mmHg, fasting blood glucose by 6 milligrams per deciliter, and triglycerides by 18 milligrams per deciliter. The researchers did not observe an effect on high-density lipoprotein cholesterol. The reduction in diastolic blood pressure and fasting blood glucose was dose-dependent, with higher doses eliciting more robust effects.

    These findings suggest that taurine supplementation improves factors associated with metabolic syndrome. Interestingly, other research shows that an acute bout of exercise increases blood taurine levels, providing a mechanistic link between exercise and better metabolic health.

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  • Intensive lifestyle modification that includes diet, exercise, and stress management improves cognitive function and slows disease progression in older adults with mild cognitive impairment while also reversing biomarkers of Alzheimer's disease. link.springer.com
    Exercise Alzheimer's Diet Omega-3 Probiotics Stress Meditation Magnesium Dementia Supplements

    Mild cognitive impairment is often a precursor to Alzheimer’s disease, marking the initial stages of cognitive decline that precede more severe dementia. Evidence suggests lifestyle factors mediate the progression of mild cognitive impairment. A recent study found that intensive lifestyle modification improves cognitive and functional performance and slows disease progression in older adults with mild cognitive impairment.

    Researchers conducted a randomized controlled trial involving 49 participants aged 45-90 with mild cognitive impairment or early dementia due to Alzheimer’s disease. Half of the participants received the usual care, while the other half received a 20-week intensive lifestyle intervention. The researchers assessed the participants' cognitive and functional performance and measured plasma biomarkers associated with Alzheimer’s before and after the intervention.

    They found that participants in the intervention group showed considerable improvements in cognition and function compared to the control group. In addition, Aβ42/40 ratios increased in the intervention group but decreased in the control group.

    The Aβ42/40 ratio is a measure of the relative levels of two forms of amyloid-beta protein (Aβ42 and Aβ40) in the blood or cerebrospinal fluid. It is a biomarker used to assess the presence and progression of Alzheimer’s disease. Lower ratios typically indicate higher levels of brain amyloid-beta plaques, a hallmark of the disease. An increase in the Aβ42/40 ratio, as observed in the intervention group, suggests a potential reversal or slowing of amyloid-beta plaque accumulation, indicating an improvement in disease pathology.

    These findings suggest that intensive lifestyle modification has profound effects on Alzheimer’s disease progression in older adults with mild cognitive impairment. FoundMyFitness has a wealth of information about the various components used in this intensive protocol, which included:

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  • Creatine supplementation improves muscle strength and function, potentially averting functional disability in older adults. aspenjournals.onlinelibrary.wiley.com
    Aging Muscle Supplements

    Older adults often experience acquired functional disability – a newfound inability to carry out tasks necessary for independent living. This disability often arises due to the skeletal muscle wasting that can occur with acute periods of disuse, such as during hospitalization or illness. A recent systematic review found that creatine supplementation improved physical function in older adults at risk for acquired functional disability.

    Researchers analyzed the findings of randomized controlled trials that investigated the effects of creatine supplementation on physical function in older adults. Their analysis included 33 trials and more than 1,000 participants, about half of whom had a chronic disease.

    They found that creatine supplementation improved participants' handgrip strength, lean tissue mass, and upper-body muscle strength with few adverse effects. About two-thirds of the studies practiced creatine loading, with a daily maintenance dose ranging from 0.07 to 0.3 grams per kilogram of body weight. The most common dose was 5 grams daily. The investigators deemed the quality of evidence as “low” or “very low” due to study heterogeneity.

    These findings suggest that creatine supplementation prevents acquired functional disability in older adults. A possible contributor to acquired functional disability is catabolic crisis, a phenomenon defined by periods of accelerated declines in muscle mass and functional capacity. Catabolic crisis can occur at any age but is more common among older adults, for whom injuries, surgeries, or prolonged illnesses dictate long and sometimes frequent periods of physical inactivity or immobilization. These cumulative insults drive older adults toward a disability threshold from which they might not recover. Omega-3 fatty acid supplementation may reduce the risk of catabolic crisis. Learn more in this episode featuring Dr. Chris McGlory.

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  • A single dose of creatine monohydrate, approximately 20 to 30 grams, depending on body weight, mitigates sleep deprivation's harmful effects on brain function and cognition. www.nature.com
    Brain Diet Sleep Supplements

    Sleep deprivation profoundly affects the human body, negatively influencing cognitive performance, cardiovascular health, and metabolism. Evidence suggests creatine counters some of the harmful effects of sleep deprivation. A recent study found that a single dose of creatine monohydrate improved cognitive performance and prevented harmful metabolic effects in sleep-deprived people.

    The study involved 15 healthy participants who received a single large dose of creatine monohydrate (0.35 grams per kilogram of body weight) or a placebo to assess creatine’s effects on cognitive function during prolonged wakefulness. Participants underwent evaluations before and several hours after taking their respective treatments in the context of 21 hours of sleep deprivation. They underwent brain imaging scans and cognitive tests to measure the effects of creatine on brain chemistry and cognitive performance.

    The scans and tests revealed that creatine induced several critical changes in the brain, including:

    Increasing the ratio of phosphocreatine to inorganic phosphate, providing more energy for brain cells.

    Boosting the levels of ATP, supporting better brain activity and energy management.

    Altering the ratio of creatine to N-acetylaspartate, enhancing brain cell health and boosting energy reserves.

    Maintaining optimal brain pH levels, supporting brain function and neurotransmitter signaling.

    Enhancing cognitive performance and processing speed, making thinking and processing information faster and more efficient.

    These findings suggest that a large dose of creatine could mitigate some of the harmful effects of sleep deprivation on the brain and cognitive function. Creatine is a nitrogen-containing compound produced in the liver and kidneys and stored in the brain and muscles. It plays an essential role in the recycling of ATP and is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, the bulk of the research on the compound has centered on creatine monohydrate. Learn more about creatine in this clip featuring Dr. Stuart Phillips.

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  • Spermidine supplementation revitalizes fertility and mitochondrial health in aging mice. medicalxpress.com
    Diet Mitochondria Supplements

    Female fertility decreases considerably with age, with nearly 87 percent of women over the age of 45 unable to conceive. However, some evidence suggests that dietary components can preserve fertility. A recent study in mice shows that spermidine, a molecule found in many common foods, including legumes, nuts, and cheese, improves fertility and egg quality.

    Researchers analyzed the ovarian metabolic profiles of young and old mice. Then, they supplemented the aged mice with spermidine and assessed its effects on ovarian function.

    They found that ovarian spermidine levels in older mice were notably lower than in younger mice, correlating with decreased oocyte (egg cell) quality and other indications of ovarian aging. However, administering spermidine to the older mice enhanced follicle development, oocyte maturation, and early embryonic development, thereby boosting the animals' overall fertility. They also found that the older mice exhibited impaired ovarian mitophagy, but spermidine restored it.

    Mitophagy, a form of autophagy, is the selective degradation of mitochondria. It helps ensure that the body’s cells are metabolically efficient, ultimately serving as a trigger for mitochondrial biogenesis, the process of producing new mitochondria. Failures in mitophagy are associated with several chronic diseases, including cardiovascular disease, kidney disease, and Alzheimer’s disease. Learn more about mitophagy and autophagy in our overview article.

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  • Forty percent of sports supplements are mislabeled; 12 percent contain banned substances. pubmed.ncbi.nlm.nih.gov
    Supplements

    The global dietary supplement market currently exceeds $150 billion and is expected to grow in the coming years. However, according to the U.S. Food and Drug Administration (FDA), many dietary supplements – particularly sports, bodybuilding, and sexual enhancement products – contain hidden active ingredients that may elicit harmful effects. A recent study found that 12 percent of sports supplements contained illegal additives, and 40 percent didn’t contain the substances identified on the label.

    Researchers purchased sports supplement products containing any one of five plant-based compounds commonly touted as having athletic performance-enhancing effects: R. vomitoria, methylliberine, turkesterone, halostachine, or octopamine. They analyzed the various products for the presence and quantity of the five ingredients and any FDA-banned ingredients.

    They found that of the 57 sports supplements they tested, 23 (40 percent) didn’t contain any of the substances listed on the label. 28 (49 percent) contained the wrong amount (with quantities ranging from 0.02 to 334 percent of the labeled amount). 7 (12 percent) contained banned ingredients, including various stimulants and several unapproved drugs: omberacetam, octodrine, oxilofrine, and deterenol, and 1,4-dimethylamylamine.

    These findings shed light on the inaccurate labeling of dietary supplements and highlight concerns about the presence of banned substances. Although this was a small study, and the researchers only analyzed one sample of each product, the findings align with previous work that identified banned products, such as ephedra and caffeine quantities that differed from those identified on the label in athletic performance supplements. Other research has identified omberacetam and other unapproved drugs in cognitive enhancement supplements.

    Without laboratory testing, it’s impossible to know the contents of a dietary supplement product, so consumers should check the label to see if an independent, third-party organization

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  • Study reveals a sixfold decrease in C-reactive protein levels among obese women who took omega-3s during pregnancy. www.ncbi.nlm.nih.gov
    Obesity Omega-3 Inflammation Pregnancy Supplements CRP

    Pregnant women with obesity often experience high levels of inflammation. But a new study shows that omega-3s may reduce inflammation during pregnancy. Women with obesity who took omega-3 fatty acids during their pregnancies experienced a sixfold reduction in C-reactive protein, a marker of inflammation.

    The study involved 49 pregnant women with obesity. Half of the women took an omega-3 supplement providing 800 milligrams of docosahexaenoic acid (DHA) and 1,200 milligrams of eicosapentaenoic acid (EPA) daily, starting before week 16 of their pregnancies and continuing until delivery. The other half took a placebo containing wheat germ oil. Researchers measured the women’s inflammatory biomarkers before and after the intervention.

    They found that the women’s omega-3 levels increased markedly following the intervention, and their C-reactive protein levels decreased sixfold. Inflammatory gene expression in adipose and placental tissues also decreased.

    These findings suggest that omega-3 fatty acids reduce inflammation in pregnant women with obesity, aligning with evidence demonstrating that omega-3 fatty acids modulate inflammation by inhibiting the production of pro-inflammatory cytokines and eicosanoids. Furthermore, byproducts of omega-3 metabolism called specialized pro-resolving mediators, or SPMs, help resolve inflammation. Learn more about SPMs in this clip featuring omega-3 expert Dr. Bill Harris.

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  • Daily multivitamin supplementation boosts memory in older adults, particularly those with cardiovascular disease. neurosciencenews.com
    Aging Memory Micronutrients Cardiovascular Supplements

    Short-term memory – such as remembering a list of items or numbers shortly after hearing them – is particularly vulnerable as we age. But a new study shows that multivitamin/multimineral supplementation bolsters short-term memory in older adults, especially those with cardiovascular disease.

    The study involved more than 3,500 older adults (average age, 71 years) enrolled in the COSMOS trial. About half of the participants took a daily multivitamin/multimineral supplement for three years, and the other half took a placebo. All participants completed a battery of cognitive tests at the one-, two-, and three-year points.

    The tests revealed that those who took the supplement performed better on short-term memory tests than those who took the placebo, an effect that endured over the entire three-year study. Participants with cardiovascular disease scored lower on memory tests initially, but after taking the multivitamin/multimineral supplements for a year, their memory scores improved, reaching a level comparable to those without cardiovascular disease.

    These findings suggest that multivitamin/multimineral supplementation benefits short-term memory in older adults. The study’s authors proposed that the cognitive effects of multivitamin/multimineral intervention may occur by activating vitamin and mineral receptors in the hippocampus, given its prominent role in recall memory. Learn how vitamins and minerals influence other aspects of aging in this episode featuring Dr. Bruce Ames.

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  • Novel collagen supplement containing glycine-proline dipeptide improves qualities of skin aging and health, such as wrinkle formation, roughness, and academic.oup.com
    Aging Skin Supplements

    Ultraviolet (UV) light exposure – from the sun or tanning beds – causes premature skin aging, a process called photoaging. But a new study in mice found that supplemental collagen, which is rich in the glycine-proline dipeptide, protects against the damaging effects of UV light exposure. Mice that received collagen during regular exposure to UV light had fewer wrinkles and other signs of photoaging than those that didn’t.

    Researchers exposed young mice to one of four treatments for 12 weeks: UV light only; UV light plus low-dose collagen (300 milligrams per kilogram); UV light plus high-dose collagen (500 milligrams per kilogram); or neither exposure. They measured the animals' plasma collagen concentrations, and then, at the end of the study, they assessed the animals' skin for signs of photoaging.

    They found that collagen concentrations increased considerably within 30 minutes of consumption. They also found that both low- and high-dose collagen reduced wrinkle development and skin thinning and improved the skin’s hydration.

    These findings suggest supplemental collagen protects against photoaging in mice, aligning with a recent review and meta-analysis. Interestingly, some evidence suggests collagen supplementation in the setting of exercise recovery reduces joint pain and improves joint functionality but appears to have no significant effect on post-exercise muscle protein synthesis necessary for hypertrophy and muscle collagen protein synthesis.

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  • Creatine supplementation improves bone quality but not bone density in postmenopausal women. pubmed.ncbi.nlm.nih.gov
    Diet Aging Bone Supplements

    Previous research has shown that creatine supplementation increases bone mass. But a recent trial in postmenopausal women found that creatine had little effect on bone mineral density. It did, however, improve aspects of bone quality.

    Researchers studied the effects of creatine monohydrate supplementation on the bone health of 237 postmenopausal women. Half of the participants took creatine (0.14 grams per kilogram of body weight of creatine, ~10 grams for a 160-pound female) daily for two years, while the other half took a placebo. All the participants engaged in a walking and resistance training exercise program. The researchers measured the women’s bone mineral density and other aspects of bone before and after the two-year intervention.

    They found that the creatine supplements had no significant effects on the women’s bone mineral density of the femoral neck, total hip, or lumbar spine compared to the placebo. However, creatine did improve aspects of their bone quality. Women who took creatine showed improvements in the section modulus (how resistant the bone is to bending and breaking) and the buckling ratio (how well the bone can withstand compression and maintain its shape without collapsing) at the narrow part of the femoral neck.

    Creatine is a nitrogen-containing compound that is produced in the liver and kidneys and is stored in the brain and muscles. It plays essential roles in the recycling of ATP and is widely used as a dietary supplement to build and maintain muscle mass.

    These findings suggest that supplemental creatine in conjunction with exercise did not affect bone mineral density in postmenopausal women, but it did improve certain aspects of bone quality. However, robust data support resistance training as a means to build bone mass. Learn more in this episode featuring Dr. Brad Schoenfeld.

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  • Vitamin C and arginine may reduce symptoms of fatigue for people with long COVID. www.mdpi.com
    Vitamin C COVID-19 Supplements

    Supplemental vitamin C and arginine reduce symptoms associated with long COVID, a new study shows. People who took the combined supplements experienced less fatigue and performed better during exercise.

    Researchers gave people with long COVID either a combination of liposomal vitamin C and arginine or a placebo for four weeks. They measured their walking speed, strength, and endothelial function before and after the intervention.

    They found that those who took the vitamin C/arginine combination improved on measures of speed, strength, and endothelial function compared to those who took the placebo. They were also less likely to report experiencing fatigue.

    Vitamin C is an essential nutrient that exerts robust antioxidant properties. Evidence suggests that liposomal formulations of vitamin C are more bioavailable than conventional forms. Learn more about vitamin C in our overview article. Arginine is an amino acid that plays roles in vasodilation. Evidence suggests that arginine metabolism is altered in the setting of COVID-19.

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  • Hydrolyzed collagen increases knee joint strength and tendon stiffness by 18 percent. www.frontiersin.org
    Muscle Bone Supplements

    A new study shows that hydrolyzed collagen strengthens knee tendons in female soccer players. Those who took supplemental collagen experienced an 18 percent gain in knee tendon stiffness, potentially reducing their risk for injury during play.

    The study involved 17 elite teenage female soccer players. Half of the players consumed a hydrolyzed collagen supplement plus vitamin C three times a week for ten weeks. The other half consumed a placebo. Both groups participated in a training regimen designed to strengthen the knee and thigh muscles. A team of researchers measured various parameters of the players' knee tendon thickness and strength before and after the intervention.

    They found that the players who consumed the supplemental hydrolyzed collagen experienced an 18 percent increase in their knee tendon stiffness. However, they experienced little change in tendon thickness, suggesting that the increase in stiffness was due to changes in the tendon’s material properties subsequent to collagen intake.

    Female soccer players are more likely to experience knee injuries than male players, due in part to greater knee joint laxity. These findings suggest that supplemental hydrolyzed collagen support training regimens to bolster knee strength in female athletes.

    Hydrolyzed collagen is a mixture of peptides derived from the protein collagen. Evidence suggests that supplemental hydrolyzed collagen consumption improves skin aging, decreases arthritis-induced pain, increases bone mineral density, and decreases hypertension. Learn more about hydrolyzed collage in our overview article.

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  • Plant-based estrogen supplements aren't as effective at maintaining bone health as claimed. www.purdue.edu
    Estrogen Bone Supplements

    Plant-derived estrogen-like compounds found in dietary supplements are not as effective at reducing bone loss as claimed, a 2009 study showed. When compared to conventional therapies such as hormones or anti-osteoporosis drugs, the plant-based treatments were roughly four to five times less effective at reducing bone loss.

    Over a period of 50 days, 11 postmenopausal women received six different treatments: soy cotyledon (the first leaves to appear on the plant), soy germ, kudzu (a plant used in traditional and folk medicine), red clover, risedronate (a drug used to treat osteoporosis), and estrogen combined with progesterone. Researchers measured the women’s bone loss after each treatment.

    They found that the different treatments reduced bone loss to varying degrees: estrogen combined with progesterone, 24 percent; risedronate, 22 percent; soy cotyledon, 9 percent; soy germ, 5 percent. Red clover and kudzu had only marginal effects on reducing bone loss. Bone loss is a common feature of aging, especially among post-menopausal women.

    Estrogen preserves bone health and is commonly prescribed as a treatment for women with osteoporosis. However, estrogen therapies and many common anti-osteoporosis drugs carry health risks. Plant-derived estrogen-like compounds, often referred to as phytoestrogens, are often touted as viable alternatives to conventional therapies.

    This study demonstrates that plant-based therapies are less effective at reducing bone loss than hormonal or pharmaceutical therapies. They also underscore the importance of building bone mass in early life. Resistance exercise has been shown to preserve and even increase bone mass in postmenopausal women. Learn more about the effects of resistance training on bone health in this episode featuring Dr. Brad Schoenfeld.

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  • A meta-analysis of more than 884 studies (RCTs) finds omega-3, folic acid and CoQ10 among the micronutrients that reduce cardiovascular risk. (2022) www.sciencedaily.com
    Vitamin D Vitamin C Omega-3 Melatonin Magnesium Curcumin Selenium Folate Zinc Polyphenol Carotenoids Cardiovascular Supplements

    Omega-3 fatty acids, folic acid, and CoQ10 reduce the risk of cardiovascular disease.

    Some nutritional components benefit cardiovascular health, but others have no effect on cardiovascular health or may even harm it, according to a recent study. Nutritional components providing the greatest benefit include omega-3 fatty acids, folic acid, and coenzyme Q10 (CoQ10), a vitamin-like compound produced in the body.

    Researchers analyzed the findings of more than 880 trials involving more than 880,000 participants that investigated the benefits of various macronutrients, micronutrients, and bioactive compounds on cardiovascular health.

    They found that the nutritional components had varied effects on cardiovascular health. For example, while omega-3 fatty acids, folic acid, and CoQ10 reduced the risk of cardiovascular disease, selenium and vitamins C, D, and E had no effect on the risk for either cardiovascular disease or type 2 diabetes (which often coincides with cardiovascular disease). On the other hand, beta-carotene (a vitamin A precursor) increased the risk of death from all causes. The researchers did not investigate the effects of the various nutritional components in combination versus alone.

    This analysis demonstrates that nutrition plays important roles in maintaining cardiovascular and metabolic health and supports the findings of large, epidemiological studies that have demonstrated that adherence to dietary patterns that are rich in omega-3 fatty acids, folic acid, and CoQ10, such as the Mediterranean Diet, for example, improves cardiometabolic health.

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  • Use of food and supplements to regulate testosterone levels may be a promising therapeutic alternative to testosterone replacement therapy. (2021) www.imrpress.com
    Diet Hormones Testosterone Supplements

    From the publication:

    Some foods and supplements influence testosterone levels in various animals. The two main mechanisms are the direct increase in testosterone levels or suppression of the decrease in testosterone production due to testicular toxicity. Foods or supplements raise testosterone production in three ways: 1) regulating LH [ luteinizing hormone], the hormone that stimulates the production of testosterone, 2) regulating testosterone synthase in the testis, and 3) regulating testosterone-degrading enzymes. In contrast, suppression of the decrease in testosterone depends on the antioxidant effect of the foods and supplements.

    […]

    LH is a gonadotropin that is released by the pituitary glands. Garlic, l-carnitine, selenium, vitamin C, CoQ10, qleuropein, and resveratrol regulate the LH [ luteinizing hormone] secretion. Secreted LH acts on testis receptors and is involved in the synthesis of testosterone from cholesterol. Lactic acid bacteria enhance testosterone production by increasing Leydig cells in the testis. Linoleic acid, maca, and piperin raise testosterone levels by increasing the levels of enzymes involved in testosterone synthesis. These two pathways of testosterone production would be a promising target for treatment. Foods or supplements that have been shown to increase testosterone might act on these pathways. In contrast, testosterone is metabolized to estradiol by aromatase. Chrysin increased testosterone levels by inhibiting aromatase activity. Although detailed mechanistic studies and clinical trials are required to validate the findings, the effects of these foods on testosterone provide potential therapeutic options.

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  • A systematic review found strong positive evidence for the testosterone-boosting effects of Tongkat ali and Tribulus. (2020) www.nature.com
    Hormones Testosterone Supplements

    From the publication:

    While, 13% of ingredients in this study were given A grades [Eurycoma longifolia (tongkat ali), Tribulus], meaning they had strong positive evidence supporting their use, 81% of ingredients received grades that determined their evidence was indeterminate (C grade) or completely lacking/negative (D grade). Overall, our results showed that 69% of ingredients in testosterone supplements have published evidence of their use in RCTs.

    […]

    Although there are several ingredients with A level of evidence, their use should be considered with caution. The evaluation of their safety and effectiveness in conjunction with other components has not been evaluated. Moreover, it has become apparent that many patients often do not consult healthcare providers before trying these products. However, at this time there are still no published RCTs evaluating the efficacy of whole supplement products for testosterone or ED [erectile dysfunction].

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  • Fenugreek seed and ashwagandha may have positive effects on testosterone concentrations in men. (2020) academic.oup.com
    Hormones Testosterone Supplements

    From the publication:

    From the 4 databases searched, there were 13 herbs identified in 32 studies, published between 2001 and 2019. The main findings of this review indicate that 2 herbal extracts, fenugreek seed extracts and ashwagandha root and root/leaf extracts, have positive effects on testosterone concentrations in men. Also, some evidence exists for another herb and herbal extract, Asian red ginseng and forskohlii root extract. Overall, 9 out of 32 studies demonstrated statistically significant increases in testosterone concentrations. Moreover, 6 studies out of 32 were judged as having a low risk of bias. Current evidence is largely based on young, nonclinical populations, with 16 out of 32 studies using men <40 y of age. Conclusions are moderated by the paucity of research for many herbs, the variation in dosages and extracts used, small sample sizes, and the heterogeneity of study characteristics. Also, further research is required before definitive conclusions on efficacy and safety can be made.

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  • Coenzyme Q10 may counteract testosterone reduction induced by chemical reproductive toxicants, rodent studies suggest. (2018) www.mdpi.com
    Hormones Testosterone Supplements

    From the publication:

    In conclusion, thus far the studies conducted on human males generally reveal an insignificant effect of coenzyme Q10 supplementation on testosterone levels. Similarly, the studies conducted on animals, rather than the reproductive toxicity studies, did not show positive effectiveness of coenzyme Q10 on testosterone. However, coenzyme Q10 supplementation was found to counteract testosterone reduction induced by chemical reproductive toxicants, mainly by counteracting the destructive effect of the generated pro-oxidants. In addition, according to the peer-reviewed literature in this specific context of research, studies performed on human males have revealed no beneficial effects of coenzyme Q10 supplementation on infertile men. Thus, dietary supplements containing much lower doses may not have any influence on the studied subjects.

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  • Creatine supplementation (10 weeks) increased testosterone levels in collegiate football players. (2006) pubmed.ncbi.nlm.nih.gov
    Exercise Hormones Testosterone Weight Loss Supplements

    From the publication:

    The effects of creatine and creatine plus β-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine ( C), or creatine plus β-alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, IGF-1, and sex hormone binding globulin. Changes in lean body mass and percent body fat were greater (P < 0.05) in CA compared to C or P. Significantly greater strength improvements were seen in CA and C compared to P. Resting testosterone concentrations were elevated in C [creatine group], however, no other significant endocrine changes were noted. Results of this study demonstrate the efficacy of creatine and creatine plus β-alanine on strength performance. Creatine plus β-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

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  • Short-term creatine supplementation increased sprint performance and testosterone levels by at least 15% in male amateur swimmers. (2011) www.sciencedirect.com
    Exercise Hormones Testosterone Supplements

    From the publication:

    Twenty amateur male swimmers ingested creatine monohydrate (CR) or a matched placebo (PL) for 6 days. All subjects performed 6 days, swimming exercise. The subjects were tested for performance and hormonal responses the day before and after this creatine loading.

    Results. — The mean swimming time of CR group in 50 m was significantly decreased (Beforeperiod: 53.1 ± 3.73 s, after-period: 50.7 ± 2.84 s). Growth hormone and cortisol were not affected by this creatine loading. But, testosterone concentration was significantly greater in CR compared to PL after supplementation period (P < 0.05).

    Conclusions. — Our data suggest that short-term creatine supplementation has improved 50 m sprint performance in amateur swimmer and it seems unlikely creatine loading is hormonally mediated.

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  • Most supplements advertised as testosterone-boosting have little or no known effect. (2019) www.sciencedaily.com
    Hormones Testosterone Supplements

    From the article:

    Using a structured review approach, Samplaski and a team of researchers explored the active ingredients and advertised claims of 50 T boosting supplements. Their findings were published as an original article in The World Journal of Men’s Health.

    […]

    Of the 150 supplements, researchers came across 16 general claims to benefit patients, including claims to “boost T or free T,” “build body lean mass or muscle mass,” or “increase sex drive or libido.”

    While 90% of the T booster supplements claimed to boost testosterone, researchers found that less than 25% of the supplements had data to support their claims. Many also contained high doses of vitamins and minerals, occasionally more than the tolerable limit.

    Table 3 of the publication: Published evidence showing an increase, decrease or no change in testosterone (T) with supplementation

    View full publication

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  • Our gut microbiomes aren’t getting enough fibre, but supplements can help apple.news
    Gut Microbiome Fiber Supplements

    Prebiotic supplements can compensate for low fiber intake.

    Dietary fiber refers to the indigestible components of plant-based foods. A growing body of evidence indicates that eating a fiber-rich diet decreases the risks of many chronic diseases, such as coronary heart disease, stroke, hypertension, diabetes, and some types of cancer, including breast cancer and colon cancer. Most people living in the United States only get about half of the recommended amounts of fiber daily. Findings from a recent study suggest that prebiotic supplements can compensate for dietary shortcomings in fiber intake by promoting short-chain fatty acid production.

    Prebiotics are food components that support the maintenance of a healthy microbiota and create an environment that is conducive to its survival. Fructo-oligosaccharides, galacto-oligosaccharides, and trans-galacto-oligosaccharides are the most common prebiotics. Their fermentation by gut microbiota produces short-chain fatty acids, including acetate, propionate, and butyrate. Many commonly consumed fruits and vegetables, such as apples, bananas, and legumes, contain prebiotics, but they are also available in dietary supplement form.

    The study involved 28 healthy adults between the ages of 18 and 70 years. Each participant took one of three prebiotic supplements (inulin, wheat dextrin, or galactooligosaccharides) twice daily for one week, followed by one week off. They repeated this process with all three of the supplement products. Participants provided stool samples, completed diet surveys, and answered online surveys about their experiences with the supplements. The investigators measured short-chain fatty acid concentrations and microbial makeup in the stool samples.

    They found that changes in short-chain fatty acid concentrations were person-specific and not related to which prebiotic supplement they took. Consequently, each participant’s response to the prebiotics was inversely related to their basal short-chain fatty acid concentration, which, in turn, was associated with their habitual fiber intake. Participants whose diets were low in dietary fiber experienced marked increases in butyrate production in their guts, likely due to increases in butyrate-producing microbes. However, participants whose diets were in high in dietary fiber experienced little change in the makeup of their gut microbes.

    These findings suggest that people whose diets are low in dietary fiber would benefit from supplemental prebiotics to promote short-chain fatty acid production and promote gut and overall health. Learn more about prebiotics in this episode featuring Dr. Eran Elinav.

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  • Vitamin D supplementation may improve cardiorespiratory fitness and muscle strength (randomized controlled trial, n=74) pubmed.ncbi.nlm.nih.gov
    Vitamin D Exercise Muscle Aerobic Strength Supplements

    From the abstract:

    Cardiorespiratory fitness and muscle strength were measured before and after supplementation through maximal treadmill tests and dynamometry, respectively. Wilcoxon tests were used to compare intragroup results and the Mann-Whitney test to examine intergroup differences. There was an increase in the serum concentration of vitamin D in participants who ingested the supplementation. Cardiorespiratory fitness improved after supplementation through increases in the values of maximum oxygen consumption of 28% (p < .001). Muscle strength in left hand grip increased 18% in participants who received the supplement (p = .007). Sixty days of cholecalciferol supplementation improved cardiorespiratory fitness and upper limb muscle strength.

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  • Omega-3 supplementation improves muscle mass and function. www.sciencedirect.com
    Omega-3 Muscle Supplements

    Sarcopenia, the loss of muscle mass and function with age, reduces mobility and quality of life. Many of the diseases that are associated with sarcopenia (e.g., cancer, chronic obstructive pulmonary disease, health failure, and type 2 diabetes) are known to involve severe inflammation. Findings of a new report demonstrate an improvement in muscle mass and strength following supplementation with anti-inflammatory omega-3 fatty acids.

    Muscles require growth hormones to maintain their mass; however, in sarcopenia, inflammation reduces muscle tissue’s ability to grow in response to insulin. Long-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have powerful anti-inflammatory effects. EPA and DHA reduce the production of pro-inflammatory eicosanoid compounds and increase the production of anti-inflammatory and pro-resolving compounds. Previous research exploring the effects of omega-3 supplementation in patients with sarcopenia uses a wide range of methods, making the evidence difficult to evaluate.

    The authors conducted a systematic review and meta-analysis to determine the effects of omega-3s on muscle mass, volume, and function. They searched existing literature for relevant trials, rated them for risk of bias, and selected a set of high-quality studies. The authors combined data from these studies and reanalyzed it, taking into account variations in design, omega-3 dose, and methods used to measure muscle.

    Supplementation with omega-3 fatty acids significantly increased lean body mass, skeletal muscle mass, and strength of the quadricep muscles, which are vital for good mobility. Specifically, omega-3s improved quadriceps maximal voluntary contraction, a measure of the amount of tension a muscle can generate. With one exception, all studies used EPA and DHA supplements (one used only alpha linoleic acid) ranging from 102 to more than 4,000 milligrams. Interestingly, the authors did not find a relationship between dose and effectiveness. They believe this is caused by variations in study design and methods. The data revealed that even low-dose omega-3 supplementation was sufficient to increase lean body mass.

    These data demonstrate the efficacy of omega-3 supplementation in improving sarcopenia-related outcomes. The authors suggested that future studies explore the effects of a range of omega-3 doses on muscle mass and function.

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  • DHA supplementation during pregnancy reduces the risk of early preterm birth. www.sciencedaily.com
    Omega-3 Pregnancy Supplements

    Early preterm birth (six or more weeks early) is one of the primary contributors to disability and death in children under the age of five years. Infants born early preterm are more likely to experience neurodevelopmental, respiratory, and gastrointestinal difficulties. Currently, physicians do not have reliable markers by which to predict whether a woman is at risk for an early preterm birth. Nearly 3 percent of infants born in the United States are early preterm. Findings from a new study suggest that maternal high-dose docosahexaenoic acid (DHA) supplementation during pregnancy reduces the risk of early term birth.

    DHA is an omega-3 fatty acid found in fatty fish and other seafood. It plays critical roles in fetal vision and nervous system growth and development. There are no established guidelines for DHA intake for pregnant women, but most prenatal supplements include DHA, typically in amounts of approximately 200 milligrams.

    The study involved 1,100 pregnant women in the United States. The authors of the study randomly assigned the women to one of two groups, with one half receiving a high dose (1,000 milligram) DHA supplement, and the other receiving a low dose (200 milligram) DHA supplement. Both groups of women took their respective supplements daily for the duration of their pregnancies. The authors noted pregnancy outcomes (such as gestational diabetes, preeclampsia, Cesarean delivery, or others), maternal and infant health status (including DHA levels), and serious adverse events post-delivery (such as birth defects, death, or others).

    Among women who took the higher dose of DHA, 1.7 percent gave birth early preterm; among those who took the lower dose, 2.4 percent gave birth early preterm. However, if they had low DHA levels at the beginning of the study, they were half as likely to give birth early preterm if they took the higher dose, compared to those who took the lower dose. Timing was important, too, with lower risk associated with taking the supplements in the first half of pregnancy, rather than the last half. Women who had higher levels of DHA at the beginning of the study had a 1.2 percent risk of giving birth early preterm birth, and this risk did not change when taking a high dose DHA supplement.

    These findings suggest that high-dose DHA supplementation during pregnancy reduces the risk of early preterm birth and provide evidence for establishing recommended intakes for pregnant women. The authors recommended that physicians measure DHA levels in pregnant women and offer high-dose DHA supplements to those whose levels are low.

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  • Spermidine supplementation improves memory performance in older adults with subjective cognitive decline. pubmed.ncbi.nlm.nih.gov
    Brain Alzheimer's Autophagy Dementia Supplements

    Spermidine is a polyamine compound that may increase health span due to its ability to induce autophagy, the process by which the body removes damaged and dysfunctional cells. In animal models, spermidine supplementation has been shown to prevent memory loss. Findings from a recent report detail the first experiment exploring the effects of spermidine supplementation on memory in older adults without dementia.

    Episodic memory, which records specific events, situations, and experiences, declines with age, but this loss may be impeded by certain lifestyle interventions, such as caloric restriction. The effects of spermidine in the body mimic caloric restriction, making it a promising therapy for the reversal of memory loss. Previous research demonstrates the ability of spermidine supplementation to restore memory performance in fruit flies; however, the effects of spermidine supplementation on memory performance in humans are unknown.

    The authors recruited 30 adults (aged 60 to 80 years) with subjective cognitive decline, a condition associated with objective cognitive decline and Alzheimer’s disease. They assigned half of the participants to consume a capsule containing 750 milligrams of a spermidine-rich plant extract containing 1.2 milligrams of spermidine daily for three months, while the other half consumed a placebo supplement. Participants completed memory assessments and other cognitive testing before and after the supplement period.

    Participants consuming the spermidine supplement had moderately enhanced memory performance after three months compared to those who took the placebo. In particular, permidine supplementation enhanced mnemonic discrimination, the ability to differentiate between new and previously encountered items. There was no difference in other cognitive functions between groups.

    The authors concluded that spermidine supplementation may be an effective treatment for slowing cognitive decline in older adults with subjective cognitive impairment. They noted that this was a small pilot trial and that larger clinical trials are needed to expand on these results.

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  • Omega-3 supplementation improves cognitive performance in cognitively healthy older adults with coronary artery disease. academic.oup.com
    Brain Heart Disease Omega-3 Supplements

    Dementia is a large and growing health concern facing older adults, with approximately 15 to 20 percent of people aged 65 years and older living with mild cognitive impairment. Omega-3 fatty acids have benefits for those with mild cognitive impairment and coronary artery disease, a risk factor for dementia because it restricts blood flow to the brain. Findings of a recent report demonstrate the effects of omega-3 supplementation on cognitive decline in cognitively healthy older adults with coronary artery disease.

    The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) protect the aging brain by decreasing oxidative stress and inflammation and increasing neurogenesis. Dietary consumption of omega-3 rich foods such as fish is associated with a decreased risk of Alzheimer’s disease, while low blood levels of DHA are associated with smaller brain volume, a hallmark of cognitive decline. To date, there have been few studies measuring the impact of long-term omega-3 supplementation on cognitive function in adults without cognitive impairment or dementia.

    The researchers enrolled 285 adults (average age, 63 years) who had stable coronary artery disease and were taking cholesterol-lowering statin medication. They assigned half of the participants to consume an EPA and DHA supplement (approximately 3 grams of omega-3 fatty acids total) for 30 months while the other half consumed no supplement. Participants completed a battery of cognitive tests at baseline, 12 months, and 30 months, measuring global cognition, language, verbal fluency, visual-motor coordination, psychomotor speed, and memory.

    After 30 months of omega-3 supplementation, participants had significantly better scores for verbal fluency, language, and memory than participants who did not supplement. Participants who supplemented also performed significantly better on two measures of visual-motor coordination. These improvements were measurable at just 12 months of supplementation.

    The investigators concluded that combined EPA and DHA supplementation improved cognition in cognitively healthy older adults with coronary artery disease. These results demonstrate the ability of omega-3 fatty acids to protect brain health even in those with coronary artery disease, a risk factor for dementia.

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  • Fish oil supplementation improves testicular function in young males without infertility. jamanetwork.com
    Omega-3 Testosterone Supplements

    Evidence suggests that sperm quality in males over the past 50-70 years has declined, likely due to a combination of dietary and lifestyle factors and exposure to endocrine-disrupting chemicals. For example, diets rich in processed meats, full fat dairy, and sugar-sweetened beverages are associated with poor sperm quality, whereas diets rich in vitamins, minerals, and unsaturated fats improve sperm quality and fertility. Results of a recent observational study demonstrate the effects of fish oil supplementation on sperm quality and testicular function in healthy young males.

    Infertility affects 15 percent of couples, with male and female reproductive dysfunction contributing equally to infertility rates. Previous epidemiological research has revealed an association between fish consumption and better sperm quality in males seeking infertility treatment. Fish and fish oil supplements are an excellent source of omega-3 fatty acids, a type of polyunsaturated fat with numerous anti-inflammatory and health-promoting properties. Two previous randomized, controlled trials have reported increased antioxidant capacity and decreased DNA fragmentation in the sperm of males experiencing infertility who were supplemented with omega-3 fatty acids. However, the effects of supplementation in men without infertility is unknown.

    The investigators recruited more than 1,600 male participants (average age, 19 years) who presented for a physical examination for military service in the Netherlands. Participants volunteered to provide a blood sample for the measurement of sex hormones and a semen sample. Finally, they answered a questionnaire about health, lifestyle, diet, and dietary supplement use over the previous three months.

    Only 5.8 percent of the participants had consumed fish oil supplements in the previous three months and only 3.1 percent consumed fish oil supplements for more than 60 days over the previous three months. Participants who supplemented with fish oil less than 60 days had increased sperm volume and testicle size compared to those who did not supplement. Participants who supplemented for more than 60 days had even greater sperm volume and testicle size. Participants who supplemented with fish oil also had a 20 percent lower concentration of follicle-stimulating hormone and a 16 percent lower concentration of luteinizing hormone, an indication of better testicular cell function and greater capacity for sperm production.

    The authors concluded that fish oil supplementation improves testicular function in males without infertility, even after taking into account the intake of other dietary supplements. Because this study did not take dose into account, randomized clinical trials are needed to further examine this relationship.

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  • Supplemental glycine and cysteine restore glutathione levels and correct several markers of aging. www.sciencedaily.com
    Aging Supplements

    Glutathione is an antioxidant compound produced by the body’s cells. It helps prevent damage from oxidative stress caused by the production of reactive oxygen species, a key contributor to the aging process. Glutathione levels decrease with aging. Findings from a new study suggest that supplemental glycine and cysteine restore glutathione levels and correct several markers of aging.

    Glycine and cysteine (commonly provided as N-acetylcysteine, or NAC) are amino acids. They play critical roles in the body’s synthesis of glutathione. Glycine and cysteine levels are typically lower in older adults and people with metabolic disease.

    The authors of the study conducted a 36-week trial of glycine and cysteine (GlyNAC) supplementation in 16 healthy old (average age, 74 years) and young adults (average age, 24 years). The authors drew blood from the participants and assessed their metabolic, physical, and cognitive health at baseline and at 12, 24, and 36 weeks after the start of the intervention. Assessments included measures of mitochondrial fuel oxidation, oxidative stress, inflammation, glucose metabolism, body composition, and strength tests, among others. The old adults took a GlyNAC supplement (dose varied according to the participants' bodyweight) every day for 24 weeks; the young adults did not take a GlyNAC supplement.

    Twenty-four weeks of supplemental GlyNAC restored red blood cell levels of glutathione, reduced oxidative stress, and improved mitochondrial function. Markers of inflammation, endothelial dysfunction, glucose metabolism, and genomic damage decreased. Measures of cognition, strength, and body composition improved. Discontinuation of supplemental GlyNAC negated these improvements.

    These findings suggest that supplemental GlyNAC provides a viable means to improve several measures of metabolic, physical, and cognitive health in older adults. This was a very small study, however, and lacked a blinded placebo group. Further study is warranted.

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  • Probiotics may help manage obesity in children and adolescents. www.sciencedaily.com
    Obesity Supplements

    Nearly one in five children and adolescents living in the United States has overweight or obesity, placing them at risk for many chronic diseases, including heart disease and diabetes. A study presented at the European Endocrine Society’s recent conference suggests that probiotics can help manage obesity in young people.

    Probiotic bacteria are widely defined as live microorganisms that, when consumed in sufficient amounts, confer a health benefit on the consumer. They contain a variety of microorganisms, but Lactobacillus and Bifidobacterium bacteria are among the most common. Probiotics can be found in yogurt and other fermented foods and are widely available as dietary supplements.

    The authors of study were particularly interested in the effects of supplemental Bifidobacteria. They placed 100 obese children and teens between the ages of six and 18 years on a reduced calorie diet and then randomly assigned them to receive either a Bifidobacteria probiotic or a placebo. The authors measured the effects of the probiotic supplement in terms of body weight, metabolism, and gut microbial composition.

    They found that the children who took the probiotics while following the reduced calorie diet had reduced waist circumference, body mass, insulin function, and had fewer harmful bacteria in their gut. These findings demonstrate that probiotic supplementation may augment the beneficial effects of calorie reduction in children and adolescents with obesity.

    For the most part, however, usage of probiotic supplements has preceded the scientific evidence of their efficacy. Many probiotic supplements contain insufficient numbers of bacteria to elicit a beneficial response and many are not stored properly to maintain the viability of the bacteria they supposedly contain. Watch this clip in which Drs. Jed Fahey and Rhonda Patrick discuss concerns about the safety and efficacy of probiotic supplements.

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  • Vitamin D supplementation reduces risk of developing vertigo. www.aan.com
    Vitamin D Supplements

    Vitamin D is a steroid hormone that plays critical roles in many aspects of human health. Findings from a new study suggest that vitamin D supplementation reduces the risk of developing vertigo in people who are deficient.

    Vertigo is a condition characterized by the false sensation of movement, such as spinning, swaying, or tilting. The most common form of vertigo is benign paroxysmal positional vertigo (BPPV), which affects roughly one-third of all adults at least once in their lifetime. BPPV is caused when small stones called canaliths, which are located in the inner ear, dislodge and move into the semicircular canals – the area of the ear that regulates balance. The typical treatment for BPPV involves canalith repositioning maneuvers, also known as Epley maneuvers, a strategy used to relocate the inappropriately positioned canaliths.

    The randomized controlled trial involved nearly 1,000 adults with confirmed BPPV who had undergone successful canalith repositioning maneuvers. Approximately half of the participants were randomly assigned to receive 400 IU of vitamin D and 500 milligrams of calcium carbonate twice a day for a year if their serum vitamin D level was lower than 20 ng/ml – a level considered deficient. The other half of the participants simply received follow-up care with no supplementation. The primary outcome was the annual recurrence rate of BPPV.

    At the end of the study, participants who took the supplemental vitamin D and calcium were 24 percent less likely to develop BPPV than those who did not. Even greater reductions were seen in participants whose vitamin D levels were 10 ng/mL or less, with a 45 percent reduction in incidence. Slightly more than one-third of the participants who took the supplements had another episode of vertigo, but nearly one-half of those in the observation group had one.

    These findings demonstrate that vitamin D and calcium supplementation may be beneficial in preventing vertigo, especially among people who are vitamin D deficient.

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  • Omega-3 fatty acid supplementation benefits people with depression. www.sciencedaily.com
    Omega-3 Supplements

    Depression is a mood disorder characterized by profound sadness, fatigue, altered sleep and appetite, as well as feelings of guilt or low self-worth. It is the most common mental health disorder worldwide, affecting as many as 322 million people. Many people with depression do not respond to antidepressant therapies. A new study suggests that omega-3 fatty acids are beneficial in treating symptoms of depression.

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They play critical roles in the development and function of the nervous system. Evidence suggests that low intake of omega-3 fatty acids contributes to depression.

    The double-blind, randomized, controlled trial involved more than 430 outpatients enrolled in treatment programs at eight academic and psychiatric clinics in Canada. The authors of the study randomized the patients to take either a supplement containing omega-3 fatty acids (1,050 milligrams of eicosapentaenoic acid and 150 mg/d of docosahexaenoic acid) or a placebo daily for eight weeks. The patients provided self-reports about their depressive symptoms and underwent clinical psychiatric assessment.

    At the end of the study, the patients who took the omega-3 supplement showed improvements in both self-reported and clinical assessments of their symptoms, particularly among those who had no accompanying anxiety disorders. These improvements were comparable to those observed with common antidepressant drugs. Future studies directly comparing the efficacy of omega-3 fatty acid supplementation to drug therapies are needed.

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  • Vitamin C reduces the loss of pulmonary function caused by prenatal nicotine exposure www.atsjournals.org
    Vitamin C Pregnancy Development Tobacco Supplements

    From the article:

    We now report that vitamin C supplementation can prevent some of the effects of maternal nicotine exposure on pulmonary function of offspring. […] Nicotine exposure significantly reduced forced expiratory flows, but supplementation of mothers with 250 mg vitamin C per day prevented the effects of nicotine on expiratory flows. Vitamin C supplementation also prevented the nicotine-induced increases in surfactant apoprotein-B protein.

    […]

    Prenatal nicotine exposure significantly decreased levels of elastin content in the lungs of offspring, and these effects were slightly attenuated by vitamin C. These findings suggest that vitamin C supplementation may potentially be clinically useful to limit the deleterious effects of maternal smoking during pregnancy on offspring’s lung function.

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  • Many dietary supplements are contaminated with microbial and heavy metal contamination, adulteration with synthetic drugs and more. journals.sagepub.com
    Vitamin A Supplements

    The dietary supplement market comprises a $40 billion industry in the United States. The Dietary Supplement Health and Education Act – legislation enacted in 1994 stipulating that the FDA regulate dietary supplements as food, so they are not subject to premarket approval or the same effectiveness and safety testing required for drugs – left the industry largely unregulated. A recent editorial reports that many dietary supplements may be contaminated with heavy metals or microbes or may contain synthetic drugs or ingredients not listed on their labeling.

    Dietary supplements comprise a wide range of products, including vitamins, minerals, amino acids, herbs, botanicals, and other products. They may be in pill, capsule, tablet, powder, or liquid form. Dietary supplement use is widespread in the United States, with industry sources claiming that more than three-fourths of all Americans take a dietary supplement of some kind. Older adults, in particular, are avid supplement consumers, with as many as 70 percent of older adults reporting that they take one or more types of supplements in a given month. An astounding 29 percent of older adults take more than four types of supplements in a given month.

    Microbial contamination commonly occurs during the processing of the natural products in many dietary supplements, according to the report. A study of more than 180 samples of popular supplements, including St. John’s wort, cumin, ginger, garlic, and others, found that nearly all of the samples contained some degree of microbial contamination, posing considerable risks to consumers. The report also stated that one type of natural product, kratom, contained one or more types of Salmonella, which resulted in multiple hospitalizations.

    Heavy metal contamination also poses concerns due to their association with several health conditions, including dementia. In a study of more than 120 dietary supplements sold in Canada, many of the products contained excessive levels of arsenic, lead, cadmium, aluminum, and mercury. A study of dietary supplement products used in Ayurvedic medicine revealed that an alarming percentage of these products were contaminated with heavy metals, as well.

    Many dietary supplements are adulterated with unapproved pharmaceutical ingredients, according to the report. Bodybuilding, weight-loss, and sexual-enhancement products are the most common types of supplements that the FDA has found to often contain undeclared drugs, and some of the drugs identified include phosphodiesterase inhibitors (for erectile dysfunction), diuretics, and sibutramine (for weight loss), among others.

    A final concern is that many dietary supplements products simply aren’t composed of what they purportedly contain. Some may contain substitute products (either due to reduced availability or to foreign language issues), while others simply don’t provide the amount indicated on the labeling.

    These issues put consumers at considerable risk for both acute and chronic adverse health effects of dietary supplement consumption. Consumers should look for dietary supplement products that have undergone independent third-party testing from organizations such as USP, NSF,ConsumerLab.com, or Labdoor.

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  • Many dietary supplements may be contaminated with heavy metals or microbes or may contain synthetic drugs or ingredients not listed on their labeling. journals.sagepub.com
    Vitamin A Supplements

    The dietary supplement market comprises a $40 billion industry in the United States. The Dietary Supplement Health and Education Act – legislation enacted in 1994 stipulating that the FDA must regulate dietary supplements as food, so they are not subject to premarket approval or the same effectiveness and safety testing required for drugs – left the industry largely unregulated. A recent editorial reports that many dietary supplements may be contaminated with heavy metals or microbes or may contain synthetic drugs or ingredients not listed on their labeling.

    Dietary supplements comprise a wide range of products, including vitamins, minerals, amino acids, herbs, botanicals, and other products. They may be in pill, capsule, tablet, powder, or liquid form. Dietary supplement use is widespread in the United States, with industry sources claiming that more than three-fourths of all Americans take a dietary supplement of some kind. Older adults, in particular, are avid supplement consumers, with as many as 70 percent of older adults reporting that they take one or more types of supplements in a given month. An astounding 29 percent of older adults take more than four types of supplements in a given month.

    Microbial contamination commonly occurs during the processing of the natural products in many dietary supplements, according to the report. A study of more than 180 samples of popular supplements, including St. John’s wort, cumin, ginger, garlic, and others, found that nearly all of the samples contained some degree of microbial contamination, posing considerable risks to consumers. The report also stated that one type of natural product, kratom, contained one or more types of Salmonella, which resulted in multiple hospitalizations.

    Heavy metal contamination also poses concerns due to their association with several health conditions, including dementia. In a study of more than 120 dietary supplements sold in Canada, many of the products contained excessive levels of arsenic, lead, cadmium, aluminum, and mercury. A study of dietary supplement products used in Ayurvedic medicine revealed that an alarming percentage of these products were contaminated with heavy metals, as well.

    Many dietary supplements are adulterated with unapproved pharmaceutical ingredients, according to the report. Bodybuilding, weight-loss, and sexual-enhancement products are the most common types of supplements that the FDA has found to often contain undeclared drugs, and some of the drugs identified included phosphodiesterase inhibitors (for erectile dysfunction), diuretics, and sibutramine (for weight loss), among others.

    A final concern is that many dietary supplements products simply aren’t composed of what they purportedly contain. Some may contain substitute products (either due to reduced availability or to foreign language issues), while others simply don’t provide the amount indicated on the labeling.

    These issues put consumers at considerable risk for both acute and chronic adverse health effects of dietary supplement consumption. Consumers should look for dietary supplement products that have undergone independent third-party testing from organizations such as USP, NSF, or ConsumerLab.com.

    Read more
  • Fish oil supplementation may improve night vision medicalxpress.com
    Omega-3 Polyunsaturated Fat Dairy Supplements

    The eyes' ability to adjust to changes in illumination, referred to as light and dark adaptation, varies between individuals. Dark adaptation, in particular, is critical to survival in low light and is responsible for what is commonly referred to as “night vision.” A recent study indicates that supplementation with omega-3 fatty acid-rich fish oil may improve night vision in humans.

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient. Omega-3 fatty acids accumulate in the human retina and play instrumental roles in vision.

    The study involved 20 adults who took four omega-3 fatty acid-rich fish oil supplements three times daily, providing approximately 3 grams of EPA and 1 gram of DHA, for four weeks. Six weeks after the last supplementation, the participants' blood concentrations of omega-3 fatty acids were measured and their ability to adjust to low light was assessed.

    Participants who took EPA/DHA-rich fish oil supplements for four weeks demonstrated a 25 percent improvement in their ability to identify numbers in low light, compared to those who took a placebo. These changes in visual acuity were attributed to increased levels of omega-3 fatty acids in the participants' blood.

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  • Kelp added to diet to counteract hypothyroidism due to ingestion of broccoli sprouts.
    Supplements

    I’ve been drinking broccoli sprout shakes for quite awhile when I heard that broccoli sprouts may affect the thyroid, specifically trigger hypothyroidism, so I added kelp supplements to my regimen to offset the hypothyroidism effect. Soon after taking kelp supplements I developed palpitations, specifically PAC’s (premature atria contractions). Initially I din’t know the palps were caused by the kelp supplements so I saw my cardiologist to make sure my heart was okay. After a series of tests my cardio said my heart was fine and asked me what I was consuming. I told him about the supplements and when he heard I was taking kelp he asked me why and I told him. He said stop taking the kelp because it has iodine and iodine has been shown to cause palpitations. I stopped taking the kelp supplements and the palps eventually faded out after a few days. So word to the wise be careful supplementing.

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  • Supplements during fasting? Lyme disease, West Nile virus
    Fasting Dairy Supplements

    I know it’s generally said to not take any supplements during fasting, especially prolonged fasting. But I have Lyme, West Nile, and also travel from USA to Germany every 2 months for work (7h time difference). I get sick every time! So my goals are to not get sick when travelling, conquer Lyme and West Nile, and not be dying for a nap at 8 in the morning. I’m fat adapted, do intermittent fasting easily, daily monitoring of blood glucose and ketones. I get into ketosis easily (4.5 on the morning after lots of veggies for dinner, and 85 glucose).

    So for sure I will do prolonged fasting, but I’m nervous about not taking Lyme supplements. I’m doing the Buhner protocol, which involves mixing herbal powders like Japanese knotweed in water, and chugging. Some of this involves tinctures as well.

    So my question is: would taking these powders disrupt the fast? (Yes, I know they would, but would they disrupt it enough to make it better to skip them altogether?)

    My second question is: would tinctures be better? (yes, I know they would, but my question is really about whether even tinctures should be avoided? I know the “official” answer is “avoid them because we don’t know enough yet on how autophagy works,” but I’m curious to find out what anyone might know about this.

    Thanks for any thoughts, Kelly

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  • Are high doses of 'Hormetic' compounds in supplements dangerous?
    Supplements

    Since hormetic compounds display a U-shaped biphasic dose-response curve, meaning that at low/optimal doses they improve health and have a “reverse tolerance” effect (get more powerful with frequent use), but at high doses have detrimental effects, I’m wondering whether or not many of the supplements on the market containing high doses of these compounds (Like EGCG, Curcumin, and Resveratrol) are dangerous.

    I noticed myself that when taking Curcumin + Piperine at a dose of 1500mg/day, it seemed to have a less noticeable effect the more I used it. I took that as a sign that I should stop using it. Does this seem like too high a dosage, or am I just too worried?

    For now I just take whole turmeric with black pepper every morning.

    I think people should be careful when buying these supplements since they are only beneficial at certain dosages.

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  • The Vitamin Myth: Why We Think We Need Supplements www.theatlantic.com
    Vitamin A Supplements

    Though focusing unduly on the Linus Pauling story - and ending with dramatic intention - the earlier paragraphs need some unpacking:

    “On October 10, 2011, researchers from the University of Minnesota found that women who took supplemental multivitamins died at rates higher than those who didn’t. Two days later, researchers from the Cleveland Clinic found that men who took vitamin E had an increased risk of prostate cancer. "It’s been a tough week for vitamins,” said Carrie Gann of ABC News.

    “These findings weren’t new. Seven previous studies had already shown that vitamins increased the risk of cancer and heart disease and shortened lives. Still, in 2012, more than half of all Americans took some form of vitamin supplements.”

    I would appreciate any insights into the Minnesota and “seven previous studies” (uncited) and any changes community members have made in light of recent vitamin studies.

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