The supplements SCIENTISTS use to protect their health - and why they might be right for you
- Dietary supplements are a multi-billion dollar industry but they are barely regulated
- With so many options and so little guidance it's hard to know what will work for what, and how risky the nutrient replacements may be
- Six experts on everything from nutrition to epidemiology reveal the supplements they trust
Supplements are a multi-billion dollar industry, but, unlike pharmaceutical companies, manufacturers of these products don't have to prove that their products are effective, only that they are safe - and that's for new supplements only.
At least 29,000 kinds of new supplements have been brought to the market and approved by the FDA, and there are innumerable variations on them.
We wanted to know which supplements are worth our attention (and money).
So, in a piece for The Conversation, six scientists - experts in everything from public health to exercise physiology - to name a supplement they take each day and why they take it.
Here is what they said:
The FDA has approved at least 29,000 new dietary supplements, and with countless variations on each of those, choosing the right one is a tall order
Turmeric
Simon Bishop, lecturer in public health and primary care, Bangor University
Turmeric is more familiar as an ingredient in South Asian cooking, adding an earthy warmth and fragrance to curried dishes, but, in recent years, it has also garnered attention for its potential health benefits.
I have been taking ground turmeric root as a dietary supplement for around two years, but I have been interested in its use in Ayurvedic medicine for far longer.
Turmeric is used as a traditional remedy in many parts of Asia to reduce inflammation and help wounds heal.
Now, mounting evidence suggests that curcumin, a substance in turmeric, may also help to protect against a range of diseases, including rheumatoid arthritis, cardiovascular disease, dementia and some cancers.
The evidence underpinning these claims of health-giving properties is not conclusive, but it is compelling enough for me to continue to take turmeric each morning, along with my first cup of coffee - another habit that may help me live a bit longer.
Turmeric may protect against arthritis, heart disease and some cancers.
Turmeric has long been used in Eastern medicine, and Western doctors have recently recognized its benefits for heart and joint health and for reducing cancer and dementia risks
Vitamin D
Graeme Close, professor of human physiology, Liverpool John Moores University
Vitamin D is a peculiar vitamin in that it is synthesized in our bodies with the aid of sunlight, so people who live in cold countries, or who spend a lot of time indoors, are at risk of a deficiency.
People with darker skin tone are also more at risk of vitamin D deficiency as melanin slows down skin production of vitamin D. It is estimated that about a billion people are deficient in the vitamin.
Most people are aware that we need enough vitamin D to maintain healthy bones, but, over the past few years, scientists have become increasingly aware of other important roles of vitamin D.
We now believe vitamin D deficiencies can result in a less efficient immune system, impaired muscle function and regeneration, and even depression. Vitamin D is one of the cheapest supplements and is a really simple deficiency to correct.
I used to test myself for deficiencies, but now - because I live in the UK where sunlight is scarce between October and April, and it doesn't contain enough UVB radiation during these cold months - I supplement with a dose of 50 micrograms, daily, throughout the winter.
I also advise the elite athletes that I provide with nutrition support to do the same.
Probiotic
Justin Roberts, senior lecturer in sport and exercise nutrition, Anglia Ruskin University
Having diverse beneficial gut bacteria is important for your physical and mental health.
However, the balance of bacterial species can be disrupted by poor diet, being physically inactive and being under constant stress. One way to support the health of the gut is to consume dietary probiotics (live bacteria and yeasts), such as yogurt, kefir and kombucha.
I first came across probiotics after years of triathlon training, often experiencing gastrointestinal symptoms - such as nausea and stomach cramps - after training and races. I was also more susceptible to colds.
After researching the area, I was surprised at how many people experience similar gastrointestinal problems after exercise. Now I have found that taking a probiotic regularly lessens my symptoms after training and benefits my general health.
A recent study we conducted showed that taking a probiotic in the evening with food, over 12 weeks of exercise training, reduced gastrointestinal problems in novice triathletes.
There is also a wealth of research supporting the use of probiotics for general health benefits, including improving intestinal health, enhancing the immune response and reducing serum cholesterol.
Both probiotics and prebiotics can encourage good gut health, improving not only our digestive systems, but our overall mental and physical health
Prebiotic
Neil Williams, lecturer in exercise physiology and nutrition, Nottingham Trent University
Prebiotics are non-digestible carbohydrates that act as a 'fertilizer' to increase the growth and activity of beneficial bacteria in the gut.
This is turn can have positive effects on inflammation and immune function, metabolic syndrome, increase mineral absorption, reduce traveler's diarrhea and improve gut health.
I first came across prebiotics in my research to target the gut microbiota in athletes suffering from exercise-induced asthma. Previous research had shown asthma patients to have altered gut microbiota, and feeding prebiotics to mice had been shown to improve their allergic asthma.
Taking this as our launching point, we showed that taking prebiotics for three weeks could reduce the severity of exercise-induced asthma in adults by 40 percent. Participants in our study also noted improvements in eczema and allergic symptoms.
I add prebiotic powder to my coffee every morning. I have found that it reduces my hay fever symptoms in the summer and my likelihood of getting colds in the winter.
Omega-3
Haleh Moravej, senior lecturer in nutritional sciences, Manchester Metropolitan University
I started taking omega-3 after attending a Nutrition Society winter conference in 2016. The scientific evidence that omega-3 could improve my brain function, prevent mood disorders and help to prevent Alzheimer's disease was overwhelming.
After analyzing my diet it was obvious that I wasn't getting enough omega-3 fatty acids. A healthy adult should get a minimum of 250-500mg, daily.
Omega-3 is a form of fatty acid. It comes in many forms, two of which are very important for brain development and mental health: EPA and DHA.
These types are primarily found in fish. Another type of omega-3 - ALA (alpha-linolenic acid) - is found in plant-based foods, such as nuts and seeds, including walnuts and flax seeds.
Due to my busy schedule as a lecturer, during school term time my diet is not as varied and enriched with omega-3 fatty acids as I would like, forcing me to choose a supplement. I take one 1,200mg capsule, daily.
Nothing but real food
Tim Spector, professor of genetic epidemiology, King's College London
I used to take supplements, but six years ago I changed my mind.
After researching my book I realized that the clinical studies, when properly carried out and independent of the manufacturers, clearly showed they didn't work, and in many cases could be harmful.
Studies of multivitamins show regular users are more likely to die of cancer or heart disease, for example. The only exception is supplements for preventing blindness due to macular degeneration, where randomized trials have been generally positive for a minor effect with a mixture of antioxidants.
Why take supplements when you can get all you need from a healthy diet? In many cases, there is some experimental evidence these chemicals in supplements work naturally in the body or as foods, but no good evidence that when given in concentrated form as tablets they have any benefit.
Recent evidence shows that high doses of some supplements can even be harmful - a case in point being calcium and vitamin D.
Rather than taking expensive and ineffective synthetic products, we should get all the nutrients, microbes and vitamins we need from eating a range of real foods, as evolution and nature intended.
With far more supplements on the market than there is research to back them up, many experts, like Dr Spector, suggest sticking to whole, unprocessed foods
Scientists create a supplement containing FIVE nutrients that can boost women's energy levels (and it could even help them run faster...)
- The supplement contains zinc, copper, iron, carnitine and phosphatidylserine
- Women tend to eat less meat - which is abundant in the nutrients, experts say
- The unnamed supplement is expected to cost $35 (£25) for a month's supply
A new blend of nutrients could boost women's energy levels and may help them run quicker, scientists have revealed.
The supplement, yet to be given a name by researchers, contains zinc, copper, iron, carnitine and phosphatidylserine.
Women tend to eat less meat - which is abundant in the five nutrients - than men and often have more micro-deficiencies, they said.
But by correcting their lack of the five nutrients, women are given a small energy boost, according to a small new trial.
The supplement is expected to cost around $35 (£25) for a month's supply and the researchers are working on making it into a commercial product.
It is believed the supplement mix could also work for vegetarian men, considering the product is designed for women who lack meat in their diet.
The supplement, yet to be given a name by researchers, contains zinc, copper, iron, carnitine and phosphatidylserine - nutrients that women often lack, scientists say
Professor Robert DiSilvestro, of Ohio State University, said: 'We know that young women, in particular, often have micro-deficiencies in nutrients.
'Those nutrients play a role in how cells work during exercise.
'They tend to eat less meat than men, and menstruation also plays an important role in mineral loss. 'I decided to start with minerals that are commonly low - or thought to be low in many diets - and brought in some of the supporting cast.
Researchers conducted two experiments on 64 women, who regularly engaged in running, to make their findings.
The first trial involved splitting 28 women down the middle into two groups, giving half the supplement and the others a placebo.
It was sprinkled into a drink of their choice twice a day.
Those given the nutrient mix were shown to run a distance of three miles nearly a minute quicker.
They were able to cover more distance on their bike in 25 minutes and made 10 per cent more tests, the study also revealed.
All of the changes were statistically significant and were not seen in the placebo group.
The researchers wanted to confirm their initial findings by reproducing the test again on a slightly bigger group of 36 women.
The participants were this time given the trial nutrient mix in capsule form.
They discovered that women taking the supplement ran the three-mile distance around 41 seconds quicker.
Both studies were published in the Journal of the International Society of Sports Nutrition. The women were all aged between 18 and 30.
The amount of nutrients in the supplements was well below a level that could cause harmful side effects and none were observed in this study.
Curry spice turmeric boosts memory by nearly 30% AND eases depression, study finds
- Due to a compound in the popular Indian spice, which is known as curcumin
- Makes people have less protein build-up in the brain regions linked to memory
- Past studies link dementia to the accumulation of protein plaques in the brain
- Curcumin may boost mental health due to its anti-inflammatory properties
- It has been used as a herbal remedy in arthritis, cancer and heart disease
Turmeric may boost people's memories by nearly 30 percent and ease depression, new research suggests.
Taking a compound found in the popular Indian spice, known as curcumin, causes people to have significantly less protein build-up in the regions of the brain associated with memory and emotion, a US study found.
Past studies have linked the onset of Alzheimer's disease to the accumulation of protein plaques in the brain.
Curcumin, which gives turmeric its yellow color, is thought to improve memory and boost mental health due to its anti-inflammatory properties. Inflammation has previously been linked to both dementia and severe depression.
Study author Dr Gary Small from the University of California, LA, said: 'These results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years.'
Curcumin has been used as a herbal remedy in arthritis, cancer and heart disease.
Turmeric may boost people's memories by nearly 30 percent and ease depression (stock)
The researchers analyzed 40 people aged between 50 and 90 years old who took either 90mg of curcumin twice a day or placebo for 18 months.
The study's participants complained of slight memory issues but were otherwise healthy.
Curcumin was taken via the easily-absorbed supplement Theracurmin.
During the study, the participants' heart rhythms, thyroid function and overall wellbeing was assessed every three months.
Thirty of the participants also underwent brain scans.
'Curcumin could provide meaningful cognitive benefits'
Results reveal taking curcumin for 18 months boosts people's memories by 28 percent.
The compound also improves their concentrations.
Dr Small said: 'These results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years.'
The researchers plan to conduct larger trials in people with a genetic risk for dementia.
The findings were published in the American Journal of Geriatric Psychiatry.
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