Saturday, May 4, 2024
Recent Research: Dong Quai
Recent Research: Chamomile
Recent Research: Black Cohosh
Recent Reseach: Acai
Friday, May 3, 2024
Recent Research: Aloe Vera
Recent Research: Bilberry
Thursday, May 2, 2024
Review / Recent Research: 5-hydroxytryptophan (5-HTP)
Review: Ashwagandha
Quick View: Ayurvedic Herbs
Recent Research: Melatonin
Recent Research; Turmeric
Recent Research: CoQ10
Recent Research: Probiotics
10 Popular Health Supplements
Wednesday, May 1, 2024
Review: Sucralose
Sucralose (trichlorogalactosucrose, a unique disaccharide, a key ingredient of Splenda) is an artificial sweetener from native sucrose that was approved by the FDA on April 1, 1998 (April Fool's Day). Popular brand name of sucralose-based sweetener is Splenda. Sucralose is relatively safe for diabetes, as it does not alter insulin levels and does not carry calories.
Review: Astaxanthin
Astaxanthin is a natural pigment found in microalgae, some types of seafood (like salmon). Studies suggest astaxanthin might improve blood flow and reduce inflammation, but more research is needed to confirm these effects and understand how they might translate into improved health outcomes.
Safety Studies on Astaxanthin: A Simpler Explanation
Here's a breakdown of what scientists have found about the safety of astaxanthin in studies on animals and humans:
Animal Studies:
- Scientists fed rats increasing amounts of astaxanthin for 90 days. Even at the highest dose, the rats showed no major weight changes, blood problems, or other harmful effects. However, at this high dose, some changes were seen in the kidneys, but they weren't considered serious. (1)
Human Studies:
- A study looked at healthy adults taking astaxanthin supplements for 8 weeks. There were no significant differences between those taking astaxanthin and those taking a placebo (dummy pill), except for very minor changes in some blood test results that weren't medically important. This suggests astaxanthin at this dose (6mg daily) is safe for healthy adults. (2)
- Another study examined the effects of astaxanthin on blood flow in men. They found a slight improvement in blood flow after 10 days of taking astaxanthin (6mg daily) compared to a placebo. Again, no safety concerns were identified. (3)
Additional Information:
- Studies also showed that astaxanthin gets stored in various organs and tissues, with the highest concentration in the skin (which explains the pink/red color in some animals). This storage seems to be temporary, and the body eliminates astaxanthin relatively quickly. However, potential adverse effects such as lesions in the kidneys of three animals and a slight change in the leucogram were noted. (4)
Key Takeaways:
- Based on these studies, astaxanthin appears to be safe for consumption at moderate doses (around 6mg daily) in healthy adults.
- More research is needed to fully understand the long-term effects and any potential benefits of astaxanthin.
Important Note:
- This information is for general knowledge only and should not be taken as medical advice. Always consult with a doctor before taking any supplements.
Review: Elderberry for Respiratory Illness, COVID-19 Infection.
A review by Dr. Susan Wieland of the University of Maryland School of Medicine and colleagues examined the use of elderberry for preventing and treating viral respiratory illnesses.
Background:
Elderberry has a long history of use for respiratory issues. During the COVID-19 pandemic, interest in elderberry supplements for preventing or treating the illness surged. However, concerns existed regarding elderberry potentially overstimulating the immune system and triggering a cytokine storm (an excessive immune response). Dr. Wieland's team aimed to assess the benefits and potential side effects of elderberry for these purposes.
Methods:
The researchers searched six databases, four research registries, and preprint materials, screening 1187 records. They identified five randomized trials on elderberry for treating or preventing viral respiratory illnesses. They found no studies linking elderberry to clinical inflammation issues, but three studies examined cytokine production after elderberry intake in a lab setting (ex vivo).
Results:
- The review suggested elderberry might not prevent the common cold but could potentially reduce its duration and severity. Similar findings were seen for influenza, although the evidence for both effects was considered inconclusive. (1)
- The researchers compared elderberry supplements to oseltamivir (an antiviral medication). They found that elderberry might be associated with a lower risk of influenza complications and side effects. However, evidence regarding elderberry and clinical inflammation outcomes was lacking. Interestingly, some evidence suggested elderberry might influence inflammatory markers, though this effect may diminish with continued use.
- A small study compared elderberry's effectiveness in reducing cytokines over time to diclofenac (an anti-inflammatory drug). The results suggested elderberry might be equally or slightly less effective than diclofenac. (1,2)
(Note: A brief explanation of cytokines was added for clarity)
Additional Research on Potential COVID-19 Treatments
A separate review by Brett R. Martin and Joshua Richarson examined research articles from 2005 to 2021 on potential treatments for coronavirus infections. They focused on substances with anti-inflammatory, immune-stimulating, or antiviral properties, including vitamin D, zinc, vitamin A, elderberry, garlic, licorice, stinging nettle, N-acetylcysteine, quercetin, and selenium. Their findings suggested these substances might offer some benefit, but only vitamin D, zinc, licorice, quercetin, and selenium had research specifically related to COVID-19 effects. (3)
REFERENCES
1. Susan Wieland et al, Elderberry for prevention and treatment of viral respiratory illnesses: a systemactic review, BMC Complement Med Ther. 2021 Apr 7;21(1):112.
2. Wikipedia, September 2022
3. Brett Martin and Joshua Richardson, An exploratory review of potential adjunct therapies for the treatment of coronavirus infections, J. CHiropr. Med. 2021 Dec; 20(4):199-217.
Review: Linoleic Acid
Linoleic acid (LA) is an unsaturated n-6 fatty acid. It is a colorless liquid at room temperature. In physiological literature, it has a lipid number of 18:2(n-6). Linoleic acid is a polyunsaturated fatty acid used in the biosynthesis of arachidonic acid (AA) and thus some prostaglandins. It is found in the lipids of cell membranes. Thus, a lack of linoleic acid and other n-6 fatty acids in the diet causes dry hair, hair loss, and poor wound healing. However, linoleic acid is abundant in many foods, especially plant oils, thus, a deficiency in linoleic acid is almost impossible. [Wikipedia, 2011]
Review: Acidophilus
Acidophilus, also known as Lactobacillus acidophilus, is a type of "good" bacteria naturally found in your gut and other parts of your body. It's often taken as a probiotic supplement to promote gut health, but like any other substance, it has both pros and cons.
Acetyl-L-Carnitine: Balancing Benefits and Side Effects
Acetyl-L-carnitine (ALC) is a supplement often touted for its potential benefits in boosting energy, enhancing memory, and improving athletic performance. While it may offer some advantages, it's important to consider both the potential benefits and side effects before adding it to your routine.
Benefits:
- Improved Energy: Acetyl-L-carnitine plays a role in energy production within cells, and some studies suggest it may reduce fatigue and boost energy levels, especially in older adults or those with chronic fatigue syndrome.
- Enhanced Cognitive Function: Some research indicates acetyl-L-carnitine may benefit cognitive function in older adults with mild cognitive impairment or Alzheimer's disease. However, the evidence is inconsistent and more research is needed.
- Athletic Performance: Studies suggest acetyl-L-carnitine may slightly improve exercise performance in certain cases, like endurance activities or recovery after exercise.
- Other Potential Benefits: Acetyl-L-carnitine is also being investigated for its potential role in managing various conditions like heart disease, diabetes, and depression, but the evidence is still limited.
Side Effects:
- Mild Digestive Issues: The most common side effects of acetyl-L-carnitine are mild, including stomach upset, nausea, diarrhea, and heartburn. These usually occur at higher doses and often subside after a few days.
- Increased Blood Pressure: Studies have shown acetyl-L-carnitine can slightly elevate blood pressure in some individuals. If you have hypertension, monitor your blood pressure closely and consult your doctor before taking acetyl-L-carnitine.
- Headaches and Insomnia: Some people may experience headaches or trouble sleeping while taking ALC.
- Interactions with Medications: Acetyl-L-carnitine may interact with certain medications, such as blood thinners or thyroid medications. Always consult your doctor before taking ALC if you're on any medications.
- Other Concerns: Pregnant or breastfeeding women and people with certain medical conditions should avoid acetyl-L-carnitine unless advised by their doctor.
Important Takeaways:
- The effectiveness of acetyl-L-carnitine varies depending on individual factors like dosage, age, and underlying health conditions.
- While some potential benefits exist, acetyl-L-carnitine is not a miracle cure and should not replace a healthy lifestyle and medical treatment.
- Start with a low dose and gradually increase as tolerated, monitoring for any side effects.
- Always consult your doctor before taking acetyl-L-carnitine, especially if you have any health concerns or take medications.
Remember, a balanced diet, regular exercise, and adequate sleep are the cornerstones of good health. Consider ALC as a potential supporting element but prioritize a comprehensive approach to well-being.
Reference:
Giulia Malaguarnera et al, Acetyl-L-carnitine Slows the Progression from Prefrailty to Frailty in Older Subjects: A Randomized Interventional Clinical Trial Randomized Controlled TrialCurr Pharm Des. 2022;28(38):3158-3166.
Michele Malaguarnera et al, Oral acetyl-L-carnitine therapy reduces fatigue in overt hepatic encephalopathy: a randomized, double-blind, placebo-controlled study Am J Clin Nutr. 2011 Apr;93(4):799-808.
Sheng-Min Wang et al, A review of current evidence for acetyl-l-carnitine in the treatment of depression J Psychiatr Res. 2014 Jun:53:30-7.
Review: Acai Berry
The acai berry, hailing from the Amazon rainforest, has gained immense popularity for its vibrant purple color, antioxidant content, and purported health benefits. However, as with any food, it's essential to understand its composition, nutrients, potential benefits, and side effects before adding it to your diet.
Composition:
Acai berries are small, round fruits with a single large seed and a thin outer skin. They contain about 70% water and 30% solids, consisting of:
- Carbohydrates: The primary carbohydrate is fiber, with smaller amounts of sugar.
- Fats: Acai berries are surprisingly high in healthy fats, primarily monounsaturated and polyunsaturated.
- Protein: They contain a small amount of protein.
- Vitamins and Minerals: Acai berries are a good source of vitamin A, vitamin C, and fiber. They also contain small amounts of other vitamins and minerals like calcium, iron, and potassium.
- Plant Compounds: Acai berries are rich in various plant compounds like anthocyanins, phenolic acids, and phytosterols, which contribute to their antioxidant and potential health benefits.
Nutrients:
While not a nutritional powerhouse compared to some fruits and vegetables, acai berries offer a valuable mix of nutrients:
- Antioxidants: The high concentration of anthocyanins and other plant compounds provides significant antioxidant activity, potentially protecting cells from damage and chronic diseases.
- Fiber: Dietary fiber aids digestion, promotes gut health, and contributes to satiety.
- Healthy Fats: The monounsaturated and polyunsaturated fats in acai berries are beneficial for heart health and overall well-being.
- Vitamins and Minerals: While not abundant, the vitamins and minerals present contribute to various bodily functions and overall health.
Potential Benefits:
Research suggests acai berries may offer several health benefits, though further studies are needed to confirm their effectiveness:
- Improved Heart Health: The antioxidants and fatty acid profile may contribute to lowering bad cholesterol and blood pressure, potentially benefiting heart health.
- Anti-inflammatory Properties: Acai berries' plant compounds may have anti-inflammatory effects, potentially beneficial for various conditions like arthritis and inflammatory bowel disease.
- Brain Health: Some studies suggest acai berries may improve cognitive function and memory, though more research is needed.
- Blood Sugar Control: Preliminary research suggests acai berries may help regulate blood sugar levels, potentially beneficial for managing diabetes.
Side Effects:
While generally safe for most healthy adults, acai berries can have some side effects:
- Digestive Issues: High intake may cause bloating, gas, and diarrhea, especially in sensitive individuals.
- Blood Thinning: Acai berries may interact with blood-thinning medications, increasing bleeding risk. Consult your doctor before consuming acai if you take such medications.
- Allergic Reactions: Some people may experience allergic reactions to acai berries, including skin rashes and respiratory problems.
- High Sugar Content: Processed acai products like juices and smoothies often contain added sugars. Choose unsweetened options to avoid excessive sugar intake.
Conclusion:
Acai berries, with their unique nutrient profile and potential health benefits, can be a valuable addition to a balanced diet. However, it's crucial to be mindful of their potential side effects and consumption limitations. Consider incorporating them in moderation, prioritize whole fruits over processed versions, and consult your doctor if you have any health concerns before including them in your diet.
Reference
Lucas Fornari Laurindo et al, Açaí ( Euterpe oleracea Mart.) in Health and Disease: A Critical Review , Nutrients. 2023 Feb 16;15(4):989.
Maryam N ALNasser et al, Acai Berry ( Euterpe sp.) Extracts Are Neuroprotective against L-Glutamate-Induced Toxicity by Limiting Mitochondrial Dysfunction and Cellular Redox Stress Life (Basel). 2023 Apr 15;13(4):1019.
Kyeong Jin Kim et al, Acai berry extract as a regulator of intestinal inflammation pathways in a Caco-2 and RAW 264.7 co-culture model, J Food Biochem. 2021 Jul 5:e13848.
Daniela Impellizzeri et al, Molecular targets for anti-oxidative protection of açaí berry against diabetes myocardial ischemia/reperfusion injury , Free Radic Res. 2023 May;57(5):339-352.
Five health supplements for menopause
While there's no one-size-fits-all approach to managing menopause symptoms, certain supplements have shown promise in alleviating specific concerns. Here are 5 well-regarded options to consider, but remember to consult your doctor before starting any new supplement regimen:
- Black Cohosh: This herb has been traditionally used for centuries to relieve hot flashes and night sweats, common vasomotor symptoms during menopause. Studies suggest it might be effective, but long-term use can have side effects, so consult your doctor for proper dosage and duration.
- Magnesium: This mineral plays a crucial role in various bodily functions, including sleep regulation and muscle relaxation. Magnesium deficiency is linked to worsened sleep and mood swings during menopause. Supplementing with magnesium, particularly glycinate or citrate forms, can improve sleep quality and ease muscle tension.
- Vitamin D: Crucial for bone health, vitamin D levels often decline with age, increasing the risk of osteoporosis during menopause. Ensuring adequate vitamin D intake through sun exposure, diet, or supplements can help maintain bone strength and reduce fracture risk.
- Omega-3 Fatty Acids: These heart-healthy fats possess anti-inflammatory properties that might benefit cardiovascular health and cognitive function, both of which can be impacted by menopause. Consuming fish rich in omega-3s or taking fish oil supplements can be helpful.
- Probiotics: The gut microbiome plays a vital role in overall health, including immune function and mood regulation. Menopause can disrupt the gut microbiome, potentially contributing to certain symptoms. Probiotic supplements can help restore gut balance and potentially alleviate digestive issues, mood swings, and vaginal health concerns.
Remember, these supplements are intended to complement a healthy lifestyle, not replace it. Maintaining a balanced diet, regular exercise, and stress management practices are crucial for managing menopause effectively. Consult your doctor before taking any health supplements.
REFERENCE
Matthew J Leach et al, Black cohosh (Cimicifuga spp.) for menopausal symptoms, Cochrane Database Syst Rev. 2012 Sep 12;2012(9):CD007244.
Marjan Mahdavi-Roshan et al, Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal womenClin Cases Miner Bone Metab. 2015 Jan-Apr;12(1):18-21.
Sarantis Livadas et al, EMAS position statement: Vitamin D and menopausal health, Maturitas. 2023 Mar:169:2-9.doi: 10.1016
Ayesha Zafar Iqbal et al, Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women: A Systematic Review, Nutrients. 2023 Sep 30;15(19):4231.
Sangeeta Huidrom et al, Post-menopausal Osteoporosis and Probiotics, Curr Drug Targets. 2021;22(7):816-822.
Recent Research: Dong Quai
According to NIH website, Dong quai (Angelica sinensis) is a plant that has been used for a variety of conditions, with little evidence. It ...
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Onions (Allium Cepa Linn.) have been used in medicine for a long time and are a common food. A study investigated if onion extract could imp...