Dietetics – NutritionUstad

Collagen Supplements – Are They Good For Anything?

Alana Tinline — Fri, 10 Sep 2021 13:20:07 +0000

Collagen is the main extracellular structural protein that forms the connective tissues of the human body and mammals. The total volume of collagen in the body reaches 25-40% of the total amount of proteins¹. It is collagen that makes up the skeleton, tendons, cartilage, and part of the bones.

For these reasons, collagen is found in many foods of animal origin (especially those made from meat, cartilage, and animal skin), such as gelatin. Supplement manufacturers claim low collagen absorption rates, so only supplements work. However, this is not entirely true. This article describes the main points about collagen and how much we know about whether or not collagen supplements work.

What is collagen, and what is it for?

Collagen is a complex multimolecular protein that forms a triple helix. Even though collagen was discovered in the 1930s, scientists could not determine its exact structure for a long time, and the importance of the molecule was unknown to the general public.

Collagen has excellent mechanical resistance and is the main component of cartilage, ligaments, tendons, bones, and teeth. Together with keratin, it is responsible for the strength and elasticity of the skin, strengthens blood vessels, and plays a vital role in the development of tissues.

In addition to its structural function, collagen also fulfills other roles in your body. For example, when exposed to the immune system, it can serve, in certain circumstances, both as a trigger for the production of antibodies and as a target for the recognition of tissue damage. 5

About 30 different forms and types of collagen are known, differing in structure and function. The predominant type in the human body is type I, which is the most resistant.

The illustration above shows the structure of the skin of a person of different ages schematically. Collagen is indicated by pink dotted designs; related elastin – in solid red lines; hyaluronic acid – light purple spheres.

After age 25, the body loses about 1-1.5% collagen annually¹. At 35, the body lacks 10-15% of this building protein (compared to young age); at 45 – about 30-35%. The formation of wrinkles is mainly due to the loss of collagen.

Collagen is:

the main protein of the skin and connective tissue
up to 25-40% of the protein mass in the body
the type of fibrous proteins whose functions are rather structural
very stable and resistant, but its natural synthesis deteriorates with aging

How and where is it formed?

Collagen synthesis is a multi-step enzymatic process that requires the supply of a sufficient amount of vitamins and microminerals. For example, vitamin C deficiency causes defective collagen formation; These changes are the basis for the development of scurvy disease.

Since collagen is part of the skin, connective tissue, and many internal organs, it is produced in special fibroblast cells throughout the body. Fibroblasts are also necessary for the formation of elastin, another essential connective protein for tissues.

Where is collagen found?

In addition to supplements, collagen is found in food, with bone broth being the richest source. Collagen is found in high amounts in almost all animal products made from cartilage, animal skin, or meat. Regular consumption of foods with natural collagen is an essential step in improving skin health and preventing joint diseases.

Among other things, collagen is found in gelatin, gummies, and similar products. Depending on the preparation, gelatin can contain up to 10% of said protein in its composition² (more than 80% of the mass is water), a significant proportion.

Where is collagen found :

gelatin
bone broth
animal meat
fruits of the sea
gelatin (algae)

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The assimilation problem

The body cannot absorb collagen in its complete form. This means that collagen proteins must be broken down into smaller peptides or amino acids before they can be absorbed.

Since collagen is produced by our body from amino acids and cannot be absorbed in its complete form, plant and animal protein sources can provide the raw materials necessary for proper collagen production.

Interestingly, we cannot decide where collagen peptides (from a supplement or food) end up in our bodies. These peptides could be used to create collagen, but they could also be used for other proteins. Our bodies are bright this way: they prioritize the most urgent needs.

Let us remember that not only amino acids or protein building blocks are needed for collagen synthesis. But also a series of vitamins and minerals act, for example, as enzymatic cofactors. Studies have shown that the simultaneous consumption of supplements, calcium, and vitamin C increases natural production by approximately 20%. 3

Do collagen supplements work?

Collagen supplements are generally hydrolyzed and broken down into peptides of two or three amino acids to increase bioavailability.

However, although most of the information on collagen strongly recommends taking supplements, stating that natural is absorbed much worse than hydrolyzate, the existing scientific research on this topic is not as decisive.

For example, measurements of blood levels of the vital amino acids that make up collagen after ingesting it in its natural form through food versus its hydrolyzed form through supplements show a difference of approximately 20-25%. 4 That is, dietary sources of collagen from food are significantly less than hydrolyzed collagen but comparable to much more expensive supplements.

So collagen supplementation may be helpful for specific populations; however, as with many nutritional trends, its overall benefit has likely been overstated by the media.

Despite the promising results in small research studies, it remains uncertain whether the benefits found were specifically from a collagen supplement or whether adequate protein intake would have achieved similar results.

ABSTRACT

Collagen is a critical protein in humans and mammals. It is found in large quantities in all-natural products derived from animals’ meat, bones, and skins; even though supplement manufacturers claim lower quality food sources, the net difference is not that great.

While supplementation may not be harmful, adequate-protein intake (from plant and animal sources) should provide enough amino acids to synthesize enough collagen without a supplement. If you are having trouble getting enough protein in your diet, find a registered dietitian in your area to help you find the food options that work best for you.

What to eat after training? – food examples

Alana Tinline — Fri, 10 Sep 2021 13:09:41 +0000

What to eat after training?

What to eat after training? It is a question that all fitness and bodybuilding fans often ask themselves. The answer: to stop catabolic processes and achieve complete muscle recovery, the body needs foods that restore muscle glycogen levels.

The easiest method to restore muscle glycogen is to include a serving of carbohydrates and protein after training. (3) Ideally, complex carbohydrates should dominate.

Fruits like bananas, blueberries, and grapefruit are among the best foods to eat after training. Combined with a serving of protein and a source of healthy fats, they are the perfect combo for building solid and lean muscle mass.

When the body goes into an anabolic mode (build muscle tissue), the muscles need proteins of high biological value. Without including foods that contain this type of protein, muscle mass can’t grow. Studies recommend about 1.5 – 2.0 g of protein per day per kilo of body weight.

Seven foods to eat after training

Selecting foods to eat after training is not an easy task. The fundamental thing is always to maintain the proportion of proteins, fats, and carbohydrates. At NutritionUstad, we select seven foods to combine at the moment after training and why:

1. Avena

Oatmeal is an excellent source of carbohydrates for after training. This food is high in complex carbohydrates, translated into energy slowly and gradually. In addition, the fiber in oats beta-glucan has excellent antioxidant properties.

Eggs

An egg provides 6 grams of proteins of high biological value. In addition, an egg supplies the recommended daily amount of calcium, 4% of zinc, and 5% of the dose of iron. For this fact, eggs are one of the foods with the best nutritional properties to eat after training.

3. Nuts

Nuts provide not only healthy fats but also vitamins, minerals, and plant-based proteins. Nuts are one of the foods with the most fiber. This property translates into fewer long-term hunger pangs. For this reason, we consider them as one of the best foods for after training.

Avocado

The avocado is considered a superfood because of its unique vitamins and minerals. Combining avocado in savory dishes and protein shakes is ideal for ensuring proper muscle recovery after training.

Bananas

Banana is an excellent food for after training. Its glycemic index is medium; it is high in potassium and zinc. At the same time, a banana is high in glucose content. To say that the banana is fattening is a mistake. Its calorie intake is only 120 for a ripe banana.

Quinoa

The protein content of quinoa is higher than that of any other plant food. This is ideal for those on a vegetarian diet. It is more difficult for a vegetarian to meet the daily protein intake. Including quinoa after training is the answer to this problem.

Salmon

Salmon is meat with extensive health benefits. This is due to its high content of protein and Omega-3 fatty acids. Salmon is low in carbohydrate content, so a balanced post-workout plate should include some source of this nutrient. Eating salmon is ideal for both weight loss processes and increasing muscle mass.

The myth of the metabolic window

The myth of the anabolic window emerged years ago; where some authors supported the theory that eating more at the moment after training is a suitable method for muscle development. (6)

In these publications, an acceleration of basal metabolism was taken for granted after 30 minutes of training. Current research (2) (1) has clarified that timing after exercise is not the most important thing. But an adequate and regular intake of nutrients and calories.

ABSTRACT

After training, the best foods to eat are oatmeal, avocado, banana, nuts, egg, quinoa, and salmon.
Timing is not the key to achieving better results after training. The correct balance of macros and a correct intake of high-quality protein are essential.
Weighting foods with high nutritional value and an adequate intake of calories in the diet is essential for muscle growth.

Fish Oil – Benefits and Contraindications

Alana Tinline — Wed, 08 Sep 2021 13:20:17 +0000

In recent years, many people have turned to fish oil supplements.

Fish oil supplements are high in Omega-3 fatty acids DHA and EPA. Omega-3 fatty acids are essential nutrients that are important for preventing and controlling diseases that affect the heart and brain.

In addition, fish oil may have other benefits, such as improving fetal health for pregnant women and reducing inflammation.

This article details the benefits of fish oil, its possible contraindications, and side effects.

What is fish oil?

Fish oil is the fat or oil that is extracted from fish tissue.

It usually comes from blue fish, such as herring, tuna, anchovies, and mackerel. However, it can also be obtained from the livers of other fish, such as cod liver oil.

About 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. Additionally, fish oil generally contains some vitamin A and D.

The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Related:

Fish oil benefits

The World Health Organization (WHO) recommends eating 1 or 2 servings of fish per week. (1)

This is because the omega-3 fatty acids in fish provide many health benefits, such as protection against heart and brain disease.

However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

Here are 7 benefits of fish oil.

1. Can help improve heart health

Fish oil can improve bad cholesterol levels, triglycerides, reduce high blood pressure and arterioclerosis.

According to studies, taking 500 mg of Omega-3 fish oil per day could help prevent the risk of heart attack and sudden death by up to 18%. (2.3)

These benefits are primarily attributed to EPA and DHA. Two types of omega-3s found in fish oil in greater amounts than in plant sources.

Recommended: DASH diet for people with hypertension

2. Improve brain health

50-60% of the solid matter found in the brain is fat and the quality of this fat is the most important for your health.

Unlike the fat that is deposited in the buttocks and abdomen, brain fat is mainly composed of Omega-3 fatty acids. In fact, DHA is the most abundant fatty acid in the brain.

Therefore, the omega-3s in fish oil can affect everything from mood to learning.

Some studies suggest that people with certain mental disorders have lower levels of omega-3s in the body. (4)

Others suggest that fish oil supplements can prevent the onset or improve cognitive abilities and improve some symptoms of mental disorders. (5)

Additionally, high-dose fish oil supplementation may reduce some symptoms of schizophrenia and bipolar disorder.

Recommended: 8 Foods That Help Strengthen the Brain

3. It can reduce inflammation and strengthen the immune system

Inflammation is your immune system’s way of fighting infections and trying to heal injuries.

However, having chronic inflammation is associated with serious illnesses, such as diabetes, depression, and heart disease.

Because fish oil has anti-inflammatory properties, it can help treat conditions associated with chronic inflammation.

A systematic review has found more than 5 studies confirming that fish oil can help reduce type I inflammation in older adults. (3)

This is apparently because fish oil can reduce the production of inflammatory molecules called cytokines.

Recommended: How to strengthen the immune system?

4. It can reduce fatty liver

Fatty liver disease is becoming more and more common these days. Its main cause is a poor diet, in particular due to excess poor quality fats and sugar.

Fish oil supplements can improve liver function and inflammation, which can help reduce the amount of fat in the liver.

If your doctor has detected that you have fatty liver syndrome, ask if it is appropriate to take fish oil capsules.

Recommended: Fatty liver diet

5. Benefits for pregnant women

During pregnancy, a high demand and rapid accumulation of Omega-3 fatty acids occurs in the baby. These fats are used for the formation of the eye and the brain. (3)

Because the mother is the only source of DHA, it is essential that a pregnant and nursing mother consume enough omega-3s. Taking fish oil can be a safe and healthy source of these nutrients.

Additionally, taking fish oil supplements during pregnancy and breastfeeding can also help reduce the risk of allergies.

6. It can help you lose weight

Globally, about 40% of adults are overweight and 12% are obese.

Obesity and being overweight can significantly increase your risk for other diseases, such as heart disease, type 2 diabetes, and cancer.

Fish oil supplements can improve body composition and heart disease risk factors in obese people.

Also, some studies indicate that fish oil supplements, in combination with diet or exercise, can help you lose weight. (6)

7. It can help prevent cancer

Several investigations have studied the effects and benefits of omega 3 fatty acids in fish oil in treating cancer.

In fact, a positive relationship between omega-3 intake and cancer has been confirmed. This is apparently due to a protective effect
of fatty acids on healthy cell membranes. (7)

There are studies with cells and animals in which it was confirmed that omega 3 fatty acids inhibited the growth of breast, pancreas, lung and colon tumors as well as metastasis.

In fact, today doctors and researchers propose new therapeutic strategies that combine conventional chemotherapy with omega-3 treatment.

While more studies are still needed to confirm these benefits, the preliminary results are promising.

Side effects and contraindications

Taking up to 3 grams of fish oil supplements is considered safe. However, some may experience any of these side effects:

Fishy taste and breath in the mouth.
Nausea and upset stomach
Change in taste
Heartburn and belching
Taking more than 3 grams of fish oil a day can increase the risk of bleeding.

If you want to take higher doses of omega-3 fish oil supplements, talk to your doctor first. Some medications such as blood thinners may intensify side effects. For people with very high triglycerides, there are also prescription omega-3 supplements.

Contraindications:

Allergy to seafood, vitamin D or E
Some blood thinning medications: warfarin, colistazole, cropidogel, propanolol
Diuretics
Contraceptives and estrogen therapies

ABSTRACT

Fish oil is high in omega-3 fatty acids. These compounds are associated with several health benefits.

Some of the benefits of fish oil are improving heart and brain health, reducing inflammation, and enhancing fetal development.

Also, while more studies need to be done, research suggests that taking 500 mg of fish oil per day may help prevent certain types of cancer.

Although fish oil supplements are considered safe, taking more than 3 grams per day could cause certain side effects and contraindications. Always consult your doctor before taking these supplements.

Tryptophan 5-HTP – What is it? Uses, side effects and contraindications

Alana Tinline — Wed, 08 Sep 2021 04:18:13 +0000

What is 5-HTP?

5-HTP or 5-hydroxytryptophan is a precursor to the hormone serotonin. It is used as an antidepressant medicine for people with a deficiency of this hormone, as well as a treatment for cases of epilepsy. 5-HTP is sold in pharmacies, and due to its potential side effects and contraindications, it has even been withdrawn from the market in Spain and Japan.

The primary use of 5-HTP supplements is to increase serotonin when chronic deficiency develops. Serotonin is the key neurotransmitter responsible for the feeling of well-being. When their levels drop significantly, symptoms of depression appear.

When is it recommended to take HTP-5? Uses and benefits

Taking HTP-5 should always be done under the authorization of a doctor. The most common uses are when a lack of serotonin occurs caused by the excessive use of alcohol, nicotine, and other narcotics such as MDMA. As well as when going through complex emotional situations, genetic or eating disorders.

The lack of serotonin in the body is associated with the development of depression, changes in mood, bipolarity, chronic insomnia, and eating disorders (anorexia, bulimia) ¹. Taking tryptophan 5HTP supplements is an effective treatment to regulate the natural production of melatonin and serotonin.

This supplement is believed to help quit smoking and kick bad habits. Just as some research suggests that 5-HTP reduces cravings for foods high in simple carbohydrates. Another use is to normalize levels of the stress hormone cortisol.

Symptoms of a lack of serotonin

The lack of serotonin is reflected as disorders of the emotional state and a negative perception of reality. As well as the deterioration of cognitive abilities, low libido, and impaired sexual function.

Since tryptophan is one of the critical components for synthesizing the sleep hormone melatonin, a lack of serotonin is considered one of the causes of chronic insomnia. Including foods with tryptophan in the diet or HTP-5 supplements can prevent sleep disorders such as shallow sleep, regular nightmares, etc.

How to take 5-HTP?

The recommended dose of 5-HTP is 100 mg of hydroxytryptophan once a day. The amount can be increased to 300 mg in severe depression. It is recommended to take 5-HTP tablets with meals.

Once again, we note that its use is contraindicated in antidepressants or any other medication that affects the production of serotonin, dopamine, and other hormones associated with them.

Tryptophan foods vs. supplements

The amino acid tryptophan is found in different food groups, so including it in the diet is a strategy to prevent a lack of serotonin. Studies suggest that the advantage of having HTP-5 instead of food improves assimilation.²

In addition, when there is a lack of tryptophan, reaching doses of 100 or 300 mg per day can create an imbalance in the proportion of carbohydrates, proteins, and fats typical of a healthy diet. Another reason why taking 5-HTP supplements may be justified.

Side effects and contraindications

The side effects of taking tryptophan tablets are (4):

Dizziness and nausea
Dry mouth
Peristaltic
Allergic reactions
Headaches
Drowsiness
Blurry vision
Heartburn

In none of the following cases should 5-HTP be taken:

Pregnancy and breastfeeding
Eosinophilia Disorder
Liver or kidney disorders
Use of antidepressants and sedatives: dextromethorphan, phenothiazines, benzodiazepines, tramadol, meperidine, pentazocine
Herbal Use: Valerian, St. John’s Wort, Poppy, Catnip, Calamus

Tryptophan is a precursor to the hormones serotonin and melatonin. 5-HTP is used as a treatment for chronic serotonin deficiency. 5HTP is not considered a safe supplement, so a doctor should always prescribe it

MCT Oil – What is it and what is it for? | Uses, benefits and contraindications

Alana Tinline — Mon, 06 Sep 2021 15:12:51 +0000

Interest in MCT oil has increased in recent years. MCT oil is touted both as a weight-loss supplement, as beneficial for athletes, and even as a treatment for certain digestive disorders.

Some claim that the benefits of MCT oil are even better than coconut oil.

This article defines what MCT oil is and its benefits, uses side effects, and contraindications backed by science.

What is MCT oil?

MCTs are fats that are naturally found in certain foods. The acronym MCT refers to Medium-Chain Triglycerides.

MCT oil is a supplement that contains many of these fats.

The word triglyceride is simply the technical term for fats. The key to the benefits of MCT is in its structure.

Most of the fats you eat are made up of long-chain fatty acids, which contain up to 13–21 carbons. MCTs have between about 6 to 13 carbons.

Being shorter, MCTs are metabolized differently. MCT oil molecules are more accessible for the body to absorb and can be quickly used as an energy source.

MCT oil types

In general, MCT oil is made from coconut oil fractionation since it is in this food where they are found in greater concentration.

Additionally, MCT fats can be found in other products such as palm oil and dairy.

You can find four types of MCT oil:

100% caprylic (8 carbons)
100% capric acid (10 carbons)
100% lauric acid (12 carbons)
combination of them

Caproic acid (the 6-carbon MCT) usually is not included due to its unpleasant taste and odor.

The MCT oils containing lauric acid as the main component are not the best. They can also be found under the name “liquid coconut oil.

MCT oils with caprylic acid and capric acid are believed to be absorbed and processed more quickly compared to lauric acid. (1)

MCT oil benefits

MCTs have unique digestion and absorption characteristics that can have health benefits. Research has confirmed that MCT oil can be used in weight loss treatments and improve memory and epilepsy episodes. The benefits of MCT oil are:

It can help you lose weight

Due to their influence on thermogenesis and satiety, MCTs

have been proposed as a treatment method for overweight and obesity by reducing food intake. Studies have confirmed that daily use of MCT oil reduces body weight, waist circumference, body fat percentage, and total visceral fat. (4.5)

Less lactate in athletes

Interestingly, MCT oil can help reduce lactate and lactic acid build-up. One study found that athletes who took 6 grams of MCT with food before cycling had lower lactate levels and found it easier to exercise than those who took LCT. (7)

Also, the same research found that taking MCT oil before exercise can help you use more fat instead of carbs for energy.

Less heart disease

Research has shown that one of the benefits of MCT oil is to regulate triglycerides. (6) In particular, a study has confirmed that after taking a shake containing 30 g of MCT compared to LCT (mixture of alcoholic oil, canola oil, soybean oil), these were lower. (5) The same study also found that MCT can lower bad LDL cholesterol when added to the diet.

Reduce calories

MCT oil has approximately 10% fewer calories than long-chain triglycerides (LCT). It provides fewer calories than other oils such as olive, walnuts, and avocado. Also, the body processes MCTs differently, which can help burn calories. (6.7)

Improve memory

The theory is that using MCT oil as an alternative energy source to glucose may have memory benefits. In trials with people with Alzheimer’s disease, modest improvements in memory recall have been reported after consumption of MCT oil. (6)

As a treatment for gastrointestinal disorders

One of the uses of MCT oil is as a treatment for gastrointestinal disorders. Doctors have used it to treat short bowel syndrome, chronic pancreatitis, and Chyles’ leaks.

In addition, MCT oil reduces abdominal pain in all these cases. (3)

As a treatment for epilepsy

The ketogenic diet is used as a treatment for refractory childhood

epilepsy. While the ketogenic diet often consists of TBI, MCTs on the ketogenic diet may have additional benefits. More research remains to confirm the uses of MCTs for epilepsy. (3)

How to use MCT oil? – Dose

When using or taking MCT oil, some confusion can arise. The uses and dosages of MCT oil (3) are described below:

Do not exceed 4-7 scoops per day (60-100 ml/day)
Divide the daily dose evenly between all meals.
If you eat three meals a day, this is the equivalent of 1-2 tablespoons per meal.
Do not heat the MCT oil over 150 degrees; otherwise, it will affect the taste of the food.
Mix MCT oil with food and beverages (e.g., hot cereals, soups, sauces, broths, smoothies, fruit/vegetable juices, hot chocolate, coffee, tea).
MCT supplementation should never be the only source of fat

MCT oil on the ketogenic diet

In particular, MCT oil has become famous for those who have tried the ketogenic diet.

While the ketogenic diet often consists of TBI, the use of MCT in the ketogenic diet may have additional benefits due to its increased potential to produce oxidizing ketones rapidly. (3)

MCTs can be converted to ketones quickly, which are produced from the breakdown of fat when carbohydrate consumption is low.

If you are on a ketogenic diet or a deficient carb diet, taking MCT oil can help you stay fat-burning, known as ketosis.

Ketogenic diet MCT oil would mean using less fat in favor of more carbohydrates to allow for more variety in the diet.

The easiest way to use MCT oil on the ketogenic diet is to add it to keto or bomb coffee.

Side effects and contraindications

Although MCT oil is considered safe, it can have side effects and contraindications.

The possible side effects of MCT oil are (9):

diarrhea
vomiting
irritability
sickness
Stomach ache
intestinal gas

Regarding contraindications, taking high levels of MCT oil could accumulate fat in the liver.

In the liver, fats are broken down to be used for fuel or stored as body fat. Due to their shorter chain length, MCTs travel directly from the intestine to the liver and do not require bile to break them down.

High doses of MCT oil can increase the amount of fat in the liver in the long run. This could lead to complications for people with fatty liver.

A study in mice found that a diet in which 50% of the fat was MCT increased liver fat. Interestingly, the same study found that taking MCT oil reduced total body fat and improved insulin resistance.

However, high doses of MCT oil are not recommended. While more research is needed, taking more than 60% of calories in the form of MCT is not recommended. More trials are needed on the long-term effects of MCT oil.

We remember that MCT oil should be taken as part of your total fat intake and not as a primary source.

ABSTRACT

MCT oil is a supplement high in medium-chain fat. Taking MCT oil could have many benefits and very few contraindications. They can promote weight loss, reduce hunger pangs, and improve the digestive system.

Possible side effects of MCT are rare and generally occur when the doses are very high. As for contraindications, they may promote fat accumulation in the liver.

However, as long as it is used correctly: 1–2 tablespoons per day and used to replace, not add to, your average fat intake, it is unlikely to have adverse side effects.

How to take Omega-3 capsules? – Benefits, side effects and contraindications

Alana Tinline — Mon, 06 Sep 2021 11:46:34 +0000

Omega-3 capsules are one of the most popular dietary supplements of the past decades.

Most research supports its long-term health benefits. In particular, they have been shown to improve brain health and prevent cardiovascular disease. (2,3,4,5)

Omega-3 capsules are considered a safe dietary supplement. However, in some cases they may have mild side effects and contraindications.

This article looks at the effects of Omega-3 capsules, what are their benefits, and how when to take them.

Omega-3 Capsules – What are they and what are they for?

Omega-3 capsules are a dietary supplement with concentrated Omega-3 fatty acids .

The Omega-3 content of the capsules is usually around 800-1200 mg of combination of fatty acids ALA, DHA and EPA.

The use of omega-3 capsules is recommended when a person does not eat foods that contain it: salmon, tuna, chia seeds.

The benefits of taking these types of supplements range from improving the condition of the skin to preventing neurodegenerative diseases such as Alzheimer’s.

Benefits of taking Omega-3 capsules

Taking Omega-3 capsules has more benefits than contraindications. There are several studies that list their health benefits, particularly when they are not consumed through food. The benefits of taking Omega-3 in capsules are:

1. Improve skin condition

According to a study carried out in Korea in 2005. EPA, one of the Omega-3 fatty acids. (3) It is a potential agent for the prevention and treatment of skin aging.

2. It can improve muscle recovery processes

One of the benefits of Omega-3 capsules is to accelerate muscle recovery processes . This is explained due to the action of the acid n-3PFUA. (4) Apparently this fatty acid is capable of reducing the recovery time of the micro-damages that occur when practicing physical exercise.

3. Lower cortisol levels

The cortisol is the hormone related to stress; its levels are apparently related to DHA, a fatty acid found in fish oil. Studies suggest that taking Omega-3 capsules allows for a significant improvement in coritsol levels. (4)

4. Regulate blood pressure

A high level of EPA and DHA fatty acids is directly related to an improvement in blood pressure. One of the benefits of Omega-3 in capsules is the reduction in the probability of heart attacks due to its action as an anticoagulant. (1)

5. Prevent degenerative diseases such as Alzheimer’s

Regular consumption of DHA and EPA has a positive effect on improving cognitive functions. The benefits of Omega-3 capsules have been proven in preventing psychological disorders such as Alzheimer’s. (1)

6. Lower bad LDL cholesterol levels

There are several studies that affirm that one of the benefits of Omega-3 in capsules is to lower LDL cholesterol levels . The n -3 PUFA fatty acids are capable of regulating cholesterol metabolism in the body. They are apparently capable of reversing its transport and promoting the elimination of this molecule in the body. (5)

7. Better development of the fetus

During pregnancy, the mother transfers nutrients from the placenta including the fatty acid DHA. One of the benefits of taking Omega-3 capsules in pregnancy is improving the development of the brain and retina. (6) Research recommends consuming at least 1000 mg of Omega-3 acids per day.

8. As a treatment for osteoarthritis

Some studies have shown that taking omega-3 supplements can help reduce osteoarthritis symptoms. People with arthritis who take omega-3 supplements may need fewer pain relief medications. (8.10)

How to take Omega-3 capsules?

Doctors recommend taking Omega-3 before meals to increase its absorption. The official recommendations of how many Omega-3 acids apply only to the ALA fatty acid and vary according to gender and age according to the following table:

From birth to 12 months	0.5 g
Children 1-3 years	0.7 g
Children 4-8 years	0.9 g
Children from 9 to 13 years old	1.2 g
Girls from 9 to 13 years old	1.0 g
Teen boys	1,6 g
Female teens	1.1 g
Adult men	1.6 g
Adult women	1.1 g

Omega-3 daily recommendation table by age. Source

What are Omega-3 supplements made of?

Omega-3 dietary supplements are made from fish oil, krill oil, cod liver oil, seaweed oil, and chia seeds. The latter are ideal for people who carry out a vegetarian diet.

How to choose the best Omega-3 supplement?

When choosing the best Omega-3 capsules, it is important to read the manufacturer’s detailed dosage, its origin and its composition. A good Omega-3 supplement provides at least 1 g of fatty acids. It is recommended that eicosapentaenoic acids (EPA) and docosahexaenoic acid (DHA) be the majority in its composition.

Consuming higher doses of Omega-3 does not cause any additional health benefits. The use of this supplement is recommended in sports definition stages.

Side effects of taking Omega-3 capsules

Omega-3 capsules are considered a safe supplement. However, it is recommended not to take more than 3g / day of EPA and DHA combined. Although high doses can be used to lower blood triglyceride levels, it should always be authorized by a professional.

An excess when taking Omega-3 supplements can cause the following side effects:

Bleeding
Bad breath
Heartburn
Diarrhea
Odorous sweating
Naúseas
Headache

Contraindications of omega-3 capsules

Omega-3 dietary supplements can interact with some blood-thinning medications such as warfarin. If a person takes medication for blood pressure or similar medications, they should consult their doctor before taking Omega-3 capsules.

Omega-3 and glucosamine casules for joints

Taking Omega-3 capsules combined with other supplements such as glucosamine is an effective treatment to reduce joint pain. A synergistic effect between both drugs has been proven in optimizing tendon regeneration. (5)

Taking Omega-3 capsules in conjunction with glucosamine is a good way to prevent the symptoms of arthritis and sports injuries such as tendonitis. There has been a significant improvement in the amount of fluid that lubricates the joints

Xylitol – Benefits and Contraindications Is it Safe?

Alana Tinline — Mon, 06 Sep 2021 10:17:46 +0000

Xylitol or also known as birch sugar, is one of the sugar substitutes that has gained more popularity in recent years.

Its taste similar to that of cane sugar, its natural origin and its low glycemic index have made it one of the first options of sweeteners for diabetics .

However, as with all sweeteners, it has raised questions, for example whether it is completely safe for health or not.

This article reviews the evidence for the benefits, contraindications, and side effects of xylitol.

What is xylitol?

Xylitol or also known as birch sugar, is a sugar alcohol . A type of compound with a chemical structure similar to sugars and alcohol, but technically neither of the two.

Sugar alcohols can practically not be digested by the digestive system so they are low in calories, their properties are comparable to those of vegetable fiber .

Xylitol is about 40 percent lower in calories than regular sugar, providing only about 10 calories per teaspoon. In practice, xylitol is a fine crystalline powdered sugar alcohol with a sweet taste.

Products with xylitol

Xylitol is usually produced in a laboratory from xylose, but it can also be found naturally in the bark of the birch, the xylan plant, and is found in small amounts in some fruits and vegetables.

In the food industry, xylitol is added as a substitute for sugar to make products suitable for diabetics or low in calories. The most common xylitol products are:

Chewing gum and candy
Ice creams
Chocolates
Unsweetened peanut butter
Desserts
Jams
Cough syrups
Sprays nasales
Sports supplements
Toothpastes and mouthwashes

Xylitol benefits

Xylitol has potential health benefits. First, it can help improve dental health. This is one of the benefits accepted by most dentists and research, as well as it can help regulate blood insulin levels in diabetics and act as a prebiotic. The benefits of xylitol are:

1. Help prevent cavities

Xylitol can help prevent cavities because, unlike sugar, it cannot be metabolized by bacteria in the mouth. This means that it can have beneficial effects on oral flora (microbes that live in the mouth) that are not shared by other sweeteners.

In a study comparing sorbitol (Splenda) with xylitol, sugar alcohol has been confirmed to have a greater anticaries effect. The xylitol group of participants had 27% fewer cavities than the sorbitol group. This experiment also concluded that xylitol positively impacts permanent teeth. (2)

2. Act as a prebiotic

Sugar alcohols can feed the friendly bacteria in your gut, having a prebiotic effect similar to that of dietary fiber.

In particular, studies suggest that xylitol stimulates the growth and metabolic activity of Anaerostipes spp. in the human colon. A microorganism with known health benefits. (3,4)

3. Regulate blood sugar levels

The glycemic index of xylitol is about 7 units, while table sugar is about 60-70 units. Products with a low glycemic index are ideal for regulating blood sugar levels in people with diabetes, prediabetes, and other metabolic problems.

In moderate amounts, xylitol is one of the sugar alternatives that can control blood glucose peaks. The maximum recommended amount to obtain this benefit is about 7-8 g per day. When it comes to losing weight, studies are still inconclusive. (5)

Side effects and contraindications

Xylitol is considered safe for most people. However, in some cases digestive side effects can appear when you consume excessively.

Sugar alcohols can draw water into the intestine or ferment with intestinal bacteria. (6) This can lead to mild side effects such as gas, bloating, and diarrhea.

If you have colon or irritable bowel syndrome, avoid xylitol and other sugar alcohols.

If you have never tried xylitol it is not recommended to ingest more than 10-20 grams per day. After adaptation, an average adult tolerates 20-70 g of xylitol per day with no side effects. For children the maximum recommended amount is 20 grams.

Although studies state that some adults can probably tolerate up to more than 200 g of xylitol per day, provided that the dose is gradually increased and that such amounts are consumed throughout the day and not in just one meal. (6)

However, there is enough evidence to say that if you consume xylitol in moderate amounts, it is likely that you will not experience any serious side effects, both short-term and long-term.

The possible side effects of xylitol are:

gases
swelling
diarrhea
naúseas

The contraindications of xylitol are:

people with irritable bowel syndrome
ulcers and other gastrointestinal problems
allergies to xylitol

Is xylitol bad for dogs?

Xylitol can be extremely toxic to dogs and other animals.

When dogs eat xylitol, their bodies mistake it for glucose and begin to produce large amounts of insulin.

The dog’s cells then begin to absorb glucose from the bloodstream, which can lead to hypoglycemia (low blood sugar) and even death. (7)

Besides causing hypoglycemia in dogs, other symptoms of xylitol poisoning in animals are: vomiting, low physical activity, seizures. In cats it is considered relatively safe.

In July 2019, the FDA issued a warning to pet owners regarding the dangers of dogs and xylitol. The goal of the release was to sensitize canine pet owners in the hope that they will be more careful when exposing their pets to xylitol products such as gum, candy and toothpaste.

In addition to keeping xylitol gum away from pets, be sure to read your pet’s food labels and never feed leftover food containing xylitol to pets.

Xilitol vs. stevia

The stevia is one of the natural products with greater sweetening power, 200 times more than white sugar. In 2008, the FDA has included it in its list of additives allowed in the food and drug industry.

Both sugar substitutes: xylitol and stevia are low in calories and natural, which is why they are considered the best. In moderate amounts, they have practically no side effects and contraindications, which is why they are considered safe for health.

As a downside, some people tend to notice a slightly bitter taste in stevia. This is due to the presence of compounds found in the plant that interfere with sweets. Manufacturers are currently doing their best to extract them and eliminate the bitter taste. (2)

Most people do well with both stevia and xylitol. However if you do opt for stevia make sure it is not laced with sugar or other caloric sweeteners.

Xylitol Vs. erythritol

Both erythritol and xylitol products are sugar alcohols (also called polyols). The main difference is that the second contains some calories (it is not zero calories like erythritol), but less than sugar.

Xylitol also has a small impact on blood sugar levels, while erythritol has no impact, making it more suitable for diabetics.

Because xylitol can cause diarrhea in some people, especially when used in large amounts, this is one reason why some people prefer erythritol.

Is xylitol allowed on the ketogenic diet?

Another potential benefit of xylitol is that it is considered low in net carbs. So it is allowed on low-carbohydrate diets, such as the ketogenic diet .

While xylitol does provide some carbohydrates and a low number of calories, these should not interfere with your ability to enter ketosis , assuming you are eaten in low amounts.

ABSTRACT

Xylitol is a low calorie sugar substitute.

Its main health benefits are preventing cavities and regulating blood sugar levels in diabetics.

Consumption of xylitol is considered safe for most people, it has practically no long and short term side effects.

If consumed excessively (more than 20 grams in a single intake) it can cause diarrhea. So one of its contraindications is for people with irritable bowel.

Xylitol is extremely toxic to dogs.

Like other polyols, it is low in calories and net carbohydrates which is why it is allowed on the ketogenic diet.

Multivitamin Supplements – How and When to Take, Do You Get Fat?

Alana Tinline — Mon, 06 Sep 2021 10:12:19 +0000

Multivitamin complexes are one of the best-selling products of most pharmaceutical companies.

According to numerous advertisements, the consumption of multivitamins is one of the critical components of achieving a healthy lifestyle. While they can be helpful, they are not always necessary – they can even cause a condition called hypervitaminosis.

This article describes the effects of multivitamins and how and when to take these types of supplements. Are they fattening?

How to take multivitamins?

The first thing to assess before taking multivitamins is whether this is necessary. These should be taken when the amount of vitamins and minerals in food is insufficient.

Ideally, a doctor will determine when to take them through analysis. Otherwise, you are at risk of hypervitaminosis.

In practice, it can be said that it is recommended to take multivitamins together with meals. Or at the moment after eating. This is justified due to an increase in the absorption of vitamins in the digestion process.

How often to take multivitamins?

How often to take multivitamins is a dilemma that even American medicine and European doctors differ.

Americans are the most flexible with their vitamin intake. They recommend taking multivitamins even in prevention mode.

However, European doctors advise only taking multivitamins in exceptional cases. They recommend the consumption of synthetic vitamins with at least 2-3 months off. They also emphasize that a correct diet should not be necessary.

On the other hand, in the winter season, it is common to suffer from vitamin D deficiency. This affects several processes in the body, especially the immune and nervous systems. To achieve an adequate dose, you must stay in the sun for at least 60 minutes a week, which is more complex in the winter.

Comparative table of multivitamin complexes:

Vitamin	Pharmaton ⁽¹⁾	Dayamineral gotas ⁽²⁾	Supradin ⁽³⁾	Recommended Daily Portion ⁽⁴⁾
Vitamin A	1500 UI	5000 UI	2600 UI	5000 UI
Vitamin E	10 mg	—	12 mg	10 mg
Vitamina C	60 mg	83 mg	80 mg	60 mg
Vitamin B1	2.0 mg	2.5 mg	1.1 mg	1.4 mg
Vitamin B2	2.0 mg	2.0 mg	1.4 mg	1.6 mg
Vitamin B6	1.0 mg	0.8 mg	1.4 mg	2.0 mg
Vitamin B12	1.0 mg	—	2.5 ug	1.0 mg
Vitamin D	6.0 mg	10.0 mg	5.0 mg	5.0 mg
Iron	10.0 mg	3.3 mg	14 mg	14 mg
Football	90.6 mg	—	120 mg	800 mg
Match	70.6 mg	—	—	800 mg
Fluorine	0.2 mg	—	—	0.2 mg
Copper	1.0 mg	—	1 mg	1.5 mg
Potassium	8.0 mg	—	—	8.0 mg
Manganese	1.0 mg	1.0 mg	2 mg	–
Magnesium	10.0 mg	—	80 mg	300 mg
Zinc	1.0 mg	1.0 mg	10 mg	15 mg
Deanyl bitartrate	26.0 mg	—	—	—
Others	40.0 mg of Ginsengk	—	Coenzyme Q10 4.5 mg	—
Niacin	15.0 mg	16,7 mg	16 mg	18 mg

What is the best multivitamin complex?

As a general rule, the first thing to pay attention to when choosing a good multivitamin is that it meets your body’s need for vitamins. The principle of “the more, the better” does not apply in these cases; It must be remembered that an excess of vitamins can be just as harmful as a lack of them.

As can be seen from the table, the compositions of the most well-known vitamin complexes have some differences. The objective of these supplements is, using a general sweep, to eliminate the lack of vitamins. Cover the absence of a specific vitamin in particular; This is what happens in most cases; it would be the best.

Claiming that one of them is better than another is not something that can be estimated with the naked eye.

To define which is the best multivitamin supplement, the best is:

Do an analysis and see which vitamins are missing.
Supplement according to the lack of personalized vitamins.
Do not take multivitamins in excess to feel tired.
Choosing products with extracts or compounds of natural origin tends to have fewer contraindications and better absorption of vitamins.

Currently, there are some innovative products, such as products based on blueberry extracts. 100g of the section is equivalent to 3.5 Kg of fresh blueberries. These supplements combine the properties of red berries, cranberries, blueberries, and cherries that contain flavonoids in addition to their high vitamin content.

Multivitamin supplements are not fattening

It is essential to remember that multivitamins do not contain calories, so they do not make you fat.

While taking vitamin complexes will not affect weight gain or loss, it should not be abused. In the US, many cases of vitamin poisoning have been registered. There are consequences in excess; the key: a balance must be found.

Taking vitamins will not make you fat, but you can have symptoms such as diarrhea, digestive disorders, hyperglycemia, and vomiting in case of excess vitamins. Even extra vitamin A is associated with an increased likelihood of some types of cancer, such as lung cancer. (5)

Multivitamin complexes – capsules or effervescent?

There are practically no differences between effervescent multivitamins, capsules, or vitamins in gel form. While the absorption rate of each type of multivitamin varies, more important is the origin of the complex and how you take it and accompany it with food.

It is important to remember that the body has a maximum absorption of vitamins per day. So ingesting large amounts of these in short periods will not mean any health benefits. It will simply eliminate them in the urine, or some cases; they will accumulate in the liver. Some vitamins are soluble in water and others in fat. Therefore, it is essential to include healthy fats in the diet for its correct transport.

Curcumin – What is it, what is it for and how is it taken?

Alana Tinline — Mon, 06 Sep 2021 09:26:57 +0000

Today, curcumin supplements in powder or capsules in most health food stores.

Knowing how much to drink and what it is for can be confusing for some people.

This article reviews the uses, benefits, and contraindications of curcumin and the recommended amount you should take per day per day.

What is curcumin?

Curcumin is a polyphenol (natural antioxidant) and is the active ingredient that gives turmeric its characteristic bright yellow color.

In the food industry, it is known under the code E-100 and is used as a seasoning and as a coloring. The most common use for curcumin is to color cheeses, yogurts, potato chips, crackers, and salad dressings.

Curcumin can also be purchased in dietary supplement form, capsules, and tablets. Turmeric extracts are believed to increase the health effects of turmeric.

This is explained because, in seasoning form, curcumin has a significantly lower absorption rate compared to its capsule form.

How to take curcumin in capsules?

Before buying curcumin in capsules, please read the information on its composition carefully. The best combination is turmeric with piperine (black pepper extract) or soy lecithin. With meals, curcumin capsules should be taken 2-3 times a day.

In addition, it is known that when taking turmeric in capsules combined with essential oils, absorption is significantly increased.

To get the benefits of curcumin, this is a much more effective strategy than adding turmeric as a seasoning².

Recommended daily dose:

500 mg of curcumin and 30 mg of piperine – 3 times a day
500 mg of curcumin with essential oils – 2 times a day
200-500 mg curcumin with soy lecithin – 2 times a day

Contraindications and side effects

Turmeric is considered a safe health spice for most people.

However, in rare cases, gastritis symptoms and other digestive problems such as stomach bleeding have been reported when consuming large amounts of curcumin.

Also, taking turmeric in amounts greater than 8 grams can have androgenic effects. In other words, an excess of this seasoning can cause a drop in testosterone. Additionally, curcumin is known to affect iron absorption negatively and is not recommended in cases of anemia.

The contraindications of curcumin are :

People with gallstones
Chronic cardiovascular diseases
People with irritable bowel or digestive disorders
Pregnant and lactating women
Anemia or lack of iron

ABSTRACT

Curcumin is the active ingredient in turmeric and is responsible for its benefits. It can be purchased in the form of powdered supplements or capsules.

It is recommended to take curcumin in doses no greater than 0.5 grams and together with meals. This is a way to increase absorption and enhance its effects and benefits.

Curcumin is safe for most people; however, taking more than 8 grams per day may experience side effects and contraindications. For example, lack of iron or discomfort in the digestive system.

Benefits and Contraindications of Turmeric: How to take it in capsules?

Alana Tinline — Mon, 06 Sep 2021 09:21:25 +0000

You probably know turmeric as a spice. You may have also heard that it is used in Ayurvedic medicine, a holistic approach to health that originated in India more than 3,000 years ago.

Today, turmeric supplements are available for medicinal use. Science has confirmed several health benefits and properties of turmeric.

Knowing how much to drink and what it is for can confuse some people.

This article reviews the uses, benefits, and contraindications of turmeric and what is the recommended amount that you should take per day.

What is turmeric?

Turmeric (or turmeric in English) is a powder obtained from the Curcuma Longa plant, a plant in the same family as ginger. Traditionally, it is used for cooking in the Asian continent; it is the main ingredient in curry.

To make turmeric, the fresh rhizomes or boiled in water are dried, ground, and an intense yellow-orange powder is obtained. This is commonly used as a coloring and flavoring agent and for dyeing.

Turmeric powder has a warm, bitter black pepper flavor and an earthy mustard aroma. Turmeric benefits

Recent research has confirmed the health benefits of turmeric. Curcumin (the active ingredient in turmeric) has been shown to significantly reduce inflammation in the body and increase the level of endogenous antioxidants.

In addition, other studies claim that taking turmeric in capsules positively reduces pain in cases of osteochondrosis. (4)

As well as some studies affirm that curcumin can have positive effects in lowering cholesterol. (5)

The benefits of turmeric are directly related to the curcumin dosage. Studies suggest that when turmeric is used in seasoning (or curry powder), the level of absorption and bioavailability of curcumin is too low.

If you decide to take turmeric to improve health, it is recommended to use more than 1 gram of powder and freshly ground. If you find the taste too invasive, you can take curcumin capsules.

The benefits of turmeric are:

Neutralizes free radicals
Reduces inflammation
It helps heal wounds and improves skin condition
Reduces pain in cases of osteochondrosis.
Normalizes insulin levels in the blood
Increase good cholesterol
May combat symptoms of mild depression
May inhibit the development of Alzheimer’s disease

Contraindications and side effects

Turmeric is considered a safe space for health for most people. However, in rare cases, gastritis symptoms and other digestive problems such as stomach bleeding have been reported when consuming large amounts of this condiment³.

Also, taking turmeric in amounts greater than 8 grams can have androgenic effects. In other words, an excess of this seasoning can cause a drop in testosterone. Among other things, curcumin can negatively affect iron absorption and is not recommended in cases of anemia.

The contraindications of turmeric are :

People with gallstones
Chronic cardiovascular diseases
People with irritable bowel or digestive disorders
Pregnant and lactating women
Anemia or lack of iron

Is turmeric good for weight loss?

Turmeric cannot be considered a fat burner, thermogenic, or weight loss supplement. Research has not found a direct relationship between body weight and seasoning. Excessive use of turmeric does not translate into better weight loss results.

Also, since turmeric is often combined with rice and other foods with a high glycemic index, it can cause the opposite effect. Remember that losing weight requires a negative calorie balance. Eating large portions of rice and hoping for weight loss from adding turmeric to meals is pointless.

How to take turmeric in capsules?

In addition, it is known that absorption is significantly increased when taking turmeric in capsules combined with essential oils. To get the benefits of turmeric, this is a much more effective strategy than adding it as a seasoning².

Recommended daily dose:

500 mg of curcumin and 30 mg of piperine – 3 times a day
500 mg of curcumin with essential oils – 2 times a day
200-500 mg curcumin with soy lecithin – 2 times a day

Turmeric, according to Ayurveda.

In Ayurveda, the traditional medicine of India, turmeric is considered a natural antibiotic and a powder capable of strengthening the immune system.

Thanks to its bactericidal and antimicrobial properties, Adding it to meals reduces the risk of poisoning; useful in countries with hot and humid climates like India. For this reason, in this culture, curry is often used for seasoning.

Also, according to Ayurveda, turmeric is considered one of the main spices that improve digestion and stimulates the circulatory and nervous systems.

Turmeric has a sattvic nature, helping to balance the effects of unfavorable foods and foods that contribute to the buildup of the body’s mucosa (4). The benefits of turmeric, according to Ayurveda, are similar to ashwagandha powder.

Recipes with turmeric – turmeric

Turmeric is used to flavor all kinds of curry-like sauces. The taste of this seasoning goes well with that of pepper, cardamom, coriander, cloves, fennel, etc. As a condiment, it has a sui generis flavor and gives dishes a powerful yellow color and a pleasant aroma.

In Indian cuisine, this seasoning is often combined with ghee butter, giving dishes a pleasant caramel flavor. A classic recipe combines turmeric with chicken, ghee, and vegetables and goes well with cereals and pseudocereals such as buckwheat, quinoa, and potatoes.

ABSTRACT

Turmeric is a typical condiment of Indian cuisine and is the main ingredient in curry.

Current research has confirmed at least two health benefits of turmeric. It is a powerful antioxidant and reduces inflammation and pain in cases of osteoarthritis.

Curcumin, the active ingredient in turmeric, is responsible for its benefits. This can be purchased in capsule supplement form.

It is recommended to take fresh turmeric powder together with meals. This is a way to increase absorption and enhance its effects and benefits.