Food and Nutrition

Creatine Supplementation: Questions and Misconceptions

Creatine, an endogenously formed compound, is derived from amino acids and can be obtained exogenously from meat or dietary supplements. Creatine supplementation has gained popularity among athletes and individuals engaged in physical activities for its purported benefits in enhancing muscle mass, performance, and recovery. The International Society of Sports Nutrition (ISSN) published an updated position stand in 2017, emphasizing the safety and efficacy of creatine supplementation. Despite this, questions and misconceptions persist, prompting an internationally renowned team of research experts to conduct an evidence-based scientific evaluation.

Addressing common myths, it's important to note that creatine supplementation does not lead to long-term water retention, despite short-term increases in intracellular volume. Contrary to popular belief, creatine is not an anabolic steroid, as it functions differently and is legally categorized as a dietary supplement. Concerns about kidney damage/renal dysfunction are unfounded, with extensive research demonstrating the safety of recommended creatine dosages.

There was a link between creatine and hair loss/baldness originating from a single study reporting increased dihydrotestosterone (DHT) levels. However, subsequent studies have failed to replicate these findings, and the current body of evidence does not support a connection between creatine supplementation and hair-related issues. Similarly, claims of creatine causing dehydration and muscle cramping lack empirical support, with research indicating potential benefits in reducing cramping and improving hydration status.

The safety of creatine supplementation in children and adolescents has been a subject of concern. While evidence in adults supports its safety, limited studies in younger populations show potential health benefits without adverse effects. Recent classification by the FDA as generally recognized as safe (GRAS) further supports the safety of creatine, excluding infants and young children from this classification.

The concern that creatine supplementation might lead to an increase in fat mass has been thoroughly investigated through various studies. One-week to two-year randomized controlled trials consistently debunk this theory. Acute creatine supplementation, even when lasting for seven days, showed no effect on fat mass in both young and older adults. Moreover, studies involving different durations, such as three weeks in swimmers and eight weeks in rugby union football players, demonstrated no significant changes in body composition.

Beyond muscles, creatine supplementation exhibits promising effects on aging bone. Studies indicate that creatine supplementation, when combined with resistance training, can enhance bone mineral content and reduce bone resorption in older individuals. This presents a compelling case for the inclusion of creatine in resistance training programs for older adults to achieve comprehensive musculoskeletal benefits.

While creatine has long been associated with enhancing performance in these activities, emerging evidence suggests broader applications. Creatine supplementation's impact extends to areas such as glycogen storage, muscle damage reduction, recovery from intense exercise, injury resistance, hyper-hydration, and neuroprotection.

Studies demonstrate that creatine supplementation, especially when combined with carbohydrates or proteins, enhances muscle glycogen storage. This is crucial for athletes undergoing intensified training, facilitating better recovery and preventing overtraining. Moreover, creatine's role in reducing muscle damage and inflammation, along with promoting quicker recovery, broadens its utility beyond traditional power activities.

Athletes who supplement with creatine also exhibit fewer musculoskeletal injuries, accelerated recovery from injuries, and less muscle atrophy after immobilization. Additionally, creatine's ability to aid hyper-hydration enhances tolerance to exercise in hot conditions, reducing the risk of heat-related illnesses. The neuroprotective effects of creatine further position it as a valuable supplement, recommended for athletes engaged in sports with a potential for concussion or spinal cord injury.

References:

Andre TL, Gann JJ, McKinley-Barnard SK, Willoughby DS. Effects of five weeks of resistance training and relatively-dosed creatine monohydrate supplementation on body composition and muscle strength and whole-body creatine metabolism in resistance-trained males. Int J Kinesiol Sports Sci. 2016;4:28–35

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13

Forbes S, Candow D, Krentz J, Roberts M, Young K. Body fat changes following creatine supplementation and resistance training in adults > 50 years of age: A meta-analysis. Journal of Functional Morphology and Kinesiology. 2019;4:62.

Diehl K, Thiel A, Zipfel S, Mayer J, Schnell A, Schneider S. Elite adolescent athletes' use of dietary supplements: characteristics, opinions, and sources of supply and information. Int. J. Sport Nutr. Exerc. Metab. 2012;22:165–174

Persky AM, Rawson ES. Safety of creatine supplementation. Subcell. Biochem. 2007;46:275–289. doi: 10.1007/978-1-4020-6486-9_14

Van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin. J. Sport Med. 2009;19:399–404

Protein Powder

Protein is a nutrient found in all areas of our body such as muscle, skin, bone, and hair. It helps with growth and repairs cells to work properly. There are twenty amino acids that are essential building blocks of protein. Eleven of these amino acids are made by the body and are called non-essential amino acids. Nine of these amino acids- histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine- are derived from our diet and are known as essential amino acids. Foods that contain protein are meat, fish, eggs, dairy products, seeds, nuts, and legumes. These foods contain protein as well as a variety of other nutrients such as fats, carbohydrates, fiber, sodium, and more. Eating a meal with well-balanced nutrients will prevent malnutrition and help you meet your protein goal.

Depending on your source of protein, the nutritional value varies based on the amount of essential amino acids it contains. Generally, animal products (fish, chicken, beef, and dairy products) and soy products like quinoa are considered protein-packed with all the essential amino acids. This is usually found in a Mediterranean diet and decreases a person’s chances of low protein intake. On the other hand, plant-based foods (beans, lentils, nuts, and whole grains) usually lack at least one essential amino acid. If a person is on a vegetarian or a plant-based diet, they need to be considerate of their protein intake and need to consume a variety of foods with essential amino acids.

The average person who consumes three well-balanced meals a day will most likely get enough protein intake and does not need to calculate the additional grams they need to eat. Athletes and those who perform extraneous workouts, add a protein supplement to their meals to help repair damaged muscles before their next session. Protein powder as a supplement is widely talked about, and new recipes have been trending to implement it into our diet. There are many questions revolving around the efficacy and safety of this product. Adding protein powder to your daily smoothie or homemade pancakes is a simple way to increase the amount of protein in your body but the long-term effects are unknown.

For the average person who has moderate physical activity in their lifestyle, protein shakes with added protein powders may cause undesired side effects. All these protein products vary in terms of sugar and contain a variety of other ingredients. A carefully prepared drink with a scoop of protein powder may have twenty-three grams of sugar that can end up being twelve hundred calories. Implementing this drink into the average person’s diet may cause weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of twenty-four grams of added sugar daily for women and thirty-six grams for men. Since protein powders are considered a dietary supplement and not a medication, the U.S. Food and Drug Administration (FDA) leaves it up to manufacturers to deem the product safe and effective. What the label says may not be true to the manufacturer's claim. Overall, for the average person, the best way to achieve the required amount of protein is by consuming a well-balanced diet with foods that contain all the essential amino acids.

References:

Department of Health & Human Services. (2003, May 21). Protein. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/protein

Emily Gelsomin, M. (2020, March 9). The scoop on protein powder. Harvard Health. https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986

The hidden dangers of protein powders. Harvard Health. (2022, August 15). https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

Protein. The Nutrition Source. (2023, October 19). https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Green Powder

Green powders have recently become a popular dietary supplement for their potential health benefits. Proponents claim that green powders can improve energy levels, support immune function, aid digestion, and provide an array of health benefits. One of the primary reasons green powders are promoted as a health supplement is their nutrient-dense composition. They often contain a wide variety of plant-based ingredients, including spinach, kale, spirulina, chlorella, wheatgrass, broccoli, and many others. These ingredients are rich in vitamins, minerals, antioxidants, and phytochemicals, which are essential for overall health and well-being. Several studies have highlighted the nutritional value of the individual components found in green powders. For example, spinach and kale are excellent sources of vitamin K, vitamin A, vitamin C, iron, and calcium. Spirulina and chlorella are abundant in protein, vitamins, and minerals, and they have been studied for their potential antioxidant and anti-inflammatory properties.

Green powders are often sought for their high antioxidant content, which helps combat oxidative stress and neutralize harmful free radicals in the body. Oxidative stress has been linked to various chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disorders. The antioxidants present in green powders, such as vitamin C, vitamin E, and various phytochemicals, may play a role in reducing the risk of these diseases. In addition, several components in green powders, such as spirulina and chlorella, have been studied for their anti-inflammatory properties. Chronic inflammation is associated with numerous health issues, including autoimmune conditions and metabolic disorders. By reducing inflammation, green powders may contribute to improved overall health.

Another claimed benefit of green powders is their ability to support digestive health. Ingredients like wheatgrass and barley grass are often included for their potential to aid digestion and promote a healthy gut. These ingredients contain dietary fiber, which is essential for maintaining regular bowel movements and supporting a balanced gut microbiome.

Despite the potential benefits and nutrient-rich composition of green powders, it is crucial to acknowledge that the scientific research on these supplements is limited. Many of the studies conducted on the individual ingredients are not specifically related to the concentrated forms found in green powders. In addition, the supplement industry is not heavily regulated, and the quality and efficacy of different green powder products may vary. As such, it is essential to choose reputable brands and consult with a healthcare professional before incorporating green powders into your daily routine.

Citations:

Bochnak-Niedźwiecka J, Szymanowska U, Kapusta I, Świeca M. Antioxidant Content and Antioxidant Capacity of the Protein-Rich Powdered Beverages Enriched with Flax Seeds Gum. Antioxidants (Basel). 2022 Mar 18;11(3):582. doi: 10.3390/antiox11030582. 

Finamore A, Palmery M, Bensehaila S, Peluso I. Antioxidant, Immunomodulating, and Microbial-Modulating Activities of the Sustainable and Ecofriendly Spirulina. Oxid Med Cell Longev. 2017;2017:3247528. doi: 10.1155/2017/3247528. Epub 2017 Jan 15. 

Thinning hair can be a distressing condition for many women, impacting self-esteem and overall well-being. While there are several factors that contribute to hair health, including genetics, hormonal changes, and lifestyle, supplements can play a supportive role in promoting hair growth and vitality. 

Biotin, also known as vitamin B7, is a popular supplement for hair health. It plays a crucial role in the synthesis of keratin, a protein that makes up hair structure. Biotin supplements can help strengthen hair follicles, reduce hair breakage, and support healthy hair growth. It is important to note that while biotin supplementation may be beneficial for individuals with biotin deficiency, the evidence for its effectiveness in treating hair loss in individuals without deficiency is limited. Iron deficiency, also known as anemia, is a common cause of hair loss in women. Iron is essential for the production of red blood cells, which carry oxygen to the hair follicles. Supplementing with iron can help address hair loss caused by iron deficiency. However, it is crucial to consult with a healthcare professional before starting iron supplementation, as excessive iron levels can have adverse health effects. Iron supplements are typically recommended only for individuals with confirmed iron deficiency. Vitamin D is known for its role in bone health, but emerging research suggests its potential influence on hair health as well. Vitamin D receptors are present in hair follicles, and adequate levels of vitamin D are believed to be important for hair growth and cycling. While further studies are needed to establish a direct relationship between vitamin D supplementation and hair growth, maintaining optimal vitamin D levels through sunlight exposure and dietary sources may have positive effects on hair health. Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats that have anti-inflammatory properties and support overall health. These fatty acids are found in fatty fish, such as salmon and mackerel, as well as in flaxseeds and walnuts. Omega-3 supplements can help reduce inflammation, support a healthy scalp, and improve hair follicle function. Incorporating a balanced intake of omega-3 fatty acids through diet and supplements can contribute to overall hair health. Saw palmetto is a plant extract commonly used for the treatment of hair loss in women with androgenetic alopecia, a condition characterized by genetic hair thinning. It is believed to inhibit the conversion of testosterone to dihydrotestosterone (DHT), a hormone that contributes to hair follicle miniaturization. Saw palmetto supplements may help slow down hair loss and promote hair regrowth in some women. However, it is important to consult with a healthcare professional before using saw palmetto, as it may interact with certain medications and have side effects in some individuals.

Before starting any supplement regimen for hair loss, it is important to consult with a healthcare professional, such as a dermatologist or a registered dietitian. They can assess individual needs, conduct relevant tests, and provide personalized recommendations based on specific hair concerns and overall health. Ensure that the supplements chosen are from reputable sources and adhere to quality standards. Follow the recommended dosage provided by the manufacturer or healthcare professional to avoid potential adverse effects or interactions with other medications. Supplements should be considered as part of a comprehensive approach to hair health. Addressing underlying causes of hair loss, maintaining a balanced diet, managing stress levels, practicing proper hair care, and incorporating regular physical activity are essential components for promoting overall hair health and addressing thinning hair.

Supplements can serve as a supportive strategy for women dealing with thinning hair. Biotin, iron, vitamin D, omega-3 fatty acids, and saw palmetto are among the supplements that have shown potential benefits for hair health. However, it is important to remember that individual responses may vary, and the effectiveness of supplements may be influenced by factors such as the underlying cause of hair loss and overall health. Consultation with healthcare professionals, adherence to recommended dosages, and a comprehensive approach to hair health can optimize the potential benefits of supplements in addressing thinning hair.

Resources

Ablon, G., & Kogan, S. (2018). A Six-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Safety and Efficacy of a Nutraceutical Supplement for Promoting Hair Growth in Women With Self-Perceived Thinning Hair. Journal of drugs in dermatology : JDD, 17(5), 558–565.

Food and Nutrition

The skin and the gut are each hosts to a wide range of microorganisms. The guts microbiome provides protection to the host, aids in metabolism, and helps develop the immune system. The gut microbes defend the body against pathogens that may enter the body. The term symbiosis can be used to describe the gut as there is a balance of commensal bacteria between the gut and the body. Moreover, the gut microbiome helps to protect the body, whereas any change in this balance can increase vulnerability of the host. There is a distinct connection between the gut microbiome and several dermatological conditions. The skin is the physical barrier of the body against the external environment. The skin has its own microbial defense located mainly in the stratum corneum, hair follicles, and sebaceous glands. The gut and the skin both have an abundance of immune cells to protect the host from the commensals. The gut has a layer of epithelial cells, mucus, T cells, IgA, and dendritic cells that protect from the entrance of commensal bacteria into gut-associated lymphoid tissues (GALTS). Gut-skin axis describes how the gut interacts with the skin by engaging with the immune system to manage inflammation. The prevention of gut bacteria entering the bloodstream by the intestinal barrier maintains the health of the skin. Dermatologists Stokes and Pillsbury suggested that the gut and the skin communicate with the brain (Mahmud, M.et al.). The gut produces GABA, acetylcholine, dopamine, and serotonin that can affect skin through the nervous system. An experiment that was conducted on mice displayed the effect of GABA in atopic dermatitis. It was determined that by increasing serum IgE and IL-4, GABA can balance T helper cells type 1 and 2 levels to diminish lesions of atopic dermatitis (Mahmud, M. et al.).

Diet and drugs also have a major role in gut health and ultimately skin health. Diets high in trans fat increase harmful microorganisms and decrease healthy microbes. Consuming refined and hydrogenated oils like sunflower, canola, and vegetable oils can lead to inflammation in the gut which will present on the skin. A diet containing complex carbohydrates like fiber increases the production of SCFAs like propionate which can positively affect skin microbes. The Propionibacterium genus ferments dietary fiber and forms propionic acid which is an antibacterial that can kill community acquired MRSA strains (Mahmud, M. et al.). Antibiotics are used to eliminate infectious pathogens that are not wanted in the body. After a round of antibiotics, people can experience dysbiosis which can lead to skin problems. Prebiotics are used to promote the growth of beneficial microorganisms in the gut. Galactooligosaccharides are prebiotics that have been shown to reduce trans-epidermal water loss, erythema, atopic dermatitis, and eczema. Probiotics prevent colonization by dangerous pathogens and confer anti-inflammatory properties.

Furthermore, many vitamins and supplements can have effects on skin function. For example, vitamin A, a fat-soluble vitamin can be derived from animal sources as retinyl ester or from plants as provitamin A (Beta-carotene) which is then converted to vitamin A in the skin. Retinoids play a role in protein production, cell metabolism, cell division, affecting the thickness and color or skin, limit sebum production, and regulate the function of the sebaceous glands. Vitamin C is not produced in the body and must be supplied in the diet. It promotes collagen synthesis, protection against skin oxidation, helps with skin aging, and is involved in signaling pathways of cell growth and differentiation. Like vitamin C, vitamin E must be supplied to the body through diet. It has effects by protecting the skin from oxidative stress, improving hyperpigmentation, antiaging, and increased elasticity. Studies have shown that oral vitamin E supplementation can have a role in improvement of atopic dermatitis. Minerals are also important for the skin especially, selenium, zinc, copper, and silicon. Selenium is a strong antioxidant and protects the skin against UV radiation. Zinc is also an antioxidant and has a role in production of new cells, as well as apoptosis, and stabilization of skin cell membranes. Zinc can also affect the immune function of the skin and can be found in topical preparations like calamine as a soothing agent. Copper also protects the skin from free radicals, synthesis of collagen, and plays a role in the regeneration of skin tissue. Silicon promotes the synthesis of elastin, preserves blood vessel elasticity, and increases resistance and thickness of nail and hair fibers (Michalak, M. et al.). Omega-3 and omega-6 are useful in skin to improve hydration, regenerate a damaged skin barrier, and regulate skin metabolism. Polyphenols are compounds that can be found in plants and have smoothing, hydrating, softening, and soothing effects as well as antioxidant effects. They can be found in peppermint, oregano, berries, seeds, and vegetables. Carotenoids can be found in plants and prevent aging, stimulate collagen and elastin production, and have anti-inflammatory effects.

Dysbiosis in the gut can lead to psoriasis, atopic dermatitis, and acne. One study showed that patients with psoriasis had gut microorganisms in their plasma samples. Patients with Crohn’s disease also commonly have psoriasis as a comorbidity (Mahmud, M. et al.). This demonstrates a direct link between the gut and the skin. Psoriasis is an autoimmune skin condition where immune cells attack skin cells. Patients with psoriasis have decreased numbers of microbes, such as Bacteroides, that impair the function of the gut barrier and affect the immune system. Diet changes may have a role in improving the quality of life of patients with psoriasis. Limiting the intake of saturated fatty acids and introducing vitamin A, C, E, carotenoids, flavonoids, and selenium is important for improvement. Furthermore, metabolic syndrome and obesity are observed more frequently in patients with psoriasis indicating a link between the gut and skin. A low energy diet may be best in patients with psoriasis. Atopic dermatitis is caused by an imbalance of Th1 and Th2. A leaky gut due to diet may be responsible for allowing toxins, food residues and pathogens to enter the blood and induce Th2 immune responses. Studies have shown that a decrease in many gut microorganisms and an increase of Proteobacteria may be a cause of acne. The mTOR pathway is another mechanism for acne that is activated by high glycemic load. A high fat diet on its own also can lead to the development of acne due to a lower release rate of AMPs in the small intestine leading to dysbiosis.

Maintaining a healthy gut is important for many processes in the body, including skin health. There is a clear link between the skin and the gut. Further research is needed for the use of prebiotics, probiotics, and supplements in gut health and as treatment of skin conditions.

Resources

Garbicz, J., Całyniuk, B., Górski, M., Buczkowska, M., Piecuch, M., Kulik, A., & Rozentryt, P. (2021). Nutritional Therapy in Persons Suffering from Psoriasis. Nutrients, 14(1), 119. https://doi.org/10.3390/nu14010119

Mahmud, M. R., Akter, S., Tamanna, S. K., Mazumder, L., Esti, I. Z., Banerjee, S., Akter, S., Hasan, M. R., Acharjee, M., Hossain, M. S., & Pirttilä, A. M. (2022). Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut microbes, 14(1), 2096995. https://doi.org/10.1080/19490976.2022.2096995

Michalak, M., Pierzak, M., Kręcisz, B., & Suliga, E. (2021). Bioactive Compounds for Skin Health: A Review. Nutrients, 13(1), 203. https://doi.org/10.3390/nu13010203

Written by Justin Ayob and Antonio Ortega Plant Based Diets In recent years the growing trend and popularity of plant-based diets has grown exponentially. The plant based industry has provided consumers with both meat and dairy alternatives to transition individuals to healthier animal-free foods that could promise the same nutritional values as animal products. Plant-based diets provide consumers with both physical and environmental health benefits that can lead to integrating whole foods regularly into someone’s everyday diet. Reducing animal consumption and even eliminating it completely with either a vegetarian or vegan diet has been supported by research to positively influence dyslipidemia as well as reduce the risk of cardiovascular diseases. These eating patterns have also been included in clinical practice guidelines for its healthy and environmentally sustainable impact on environment degradation. Our current food productions as a society contribute to greenhouse-gas emissions, fresh-water withdrawal, and land use all leading to environmental degradation. Predominantly plant-based dietary patterns emphasize a higher intake of fruits, vegetables, legumes, whole-grain products, nuts, seeds, and vegetable oils and limited intake of foods from animal origin such as low- or non-fat dairy, lean meat, and fish. The intake of more complex carbohydrates and plant-based proteins next to a lower total fat intake, especially fewer saturated and trans fats and more unsaturated fatty acids are key factors that highlight plant-based macronutrients. Replacing saturated fats in one’s diet with unsaturated fatty acids like monounsaturated or polyunsaturated fatty acids is known to lower LDL-C which can directly reduce a patient’s risk for dyslipidemia and reduce cardiovascular disease risk. Higher dietary fiber intake in a plant-based diet has also been linked to lower risk of all-cause mortality. Overall whether fully transitioning to a full vegan diet or reducing animal consumption while increasing one’s plant-based food intake, patients choose a healthier alternative for themselves and the environment. References:

· Trautwein, Elke A, and Sue McKay. “The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk.” Nutrients vol. 12,9 2671. 1 Sep. 2020, doi:10.3390/nu12092671

Lynch, Heidi et al. “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance.” Nutrients vol. 10,12 1841. 1 Dec. 2018, doi:10.3390/nu10121841

Corn Silk

Corn silk, or stigma maydis, is made from stigmas, the yellowish thread-like strands that grow on corn cob. Although it’s often discarded when the corn is prepared for eating, the corn silk has been used for centuries in traditional Chinese and Native American medicine. Corn silk has been used to treat a variety of ailments, like prostate problems, malaria, urinary tract infections, and heart disease. More recent studies indicate that it can also help reduce blood pressure, cholesterol, blood sugar, and inflammation.

Corn silk may be used fresh, but is often dried to be consumed as a tea or extract. It can also be taken as a pill. Although it is routinely used in herbal medicine, studies on it are limited and preliminary research suggests that it may have health benefits. Corn silk is naturally a rich source of flavonoid antioxidants and multiple test-tube and animal studies demonstrate that its flavonoids reduce oxidative stress and protect against free radical damage. The same type of studies have also found that corn silk extract may reduce inflammation by suppressing the activity of major inflammatory compounds. The plant fiber also contains magnesium, which can help regulate the body’s inflammatory response.

The interest in using herbal medicine has increased over the years and, being natural, people believe it's harmless and safe. It’s necessary to carry out toxicity studies and determine safety. There was a recent study using male and female Wistar rats that confirmed that CS is non-toxic in nature. There are not histopathological and adverse effects observed at a CS concentration if 8.0% (w/w) consumed for 90 days. This consent corresponds to a mean daily VS intake of about 9.354 and 10.308 g/day/kg body weight for males and females, respectively.

References:

• Hill, A. (2019, June 12). Corn silk: Uses, benefits, and dosage. Healthline. Retrieved March 29, 2022, from https://www.healthline.com/nutrition/corn-silk#benefits

• Hasanudin, K., Hashim, P., & Mustafa, S. (2012, August 13). Corn silk (stigma maydis) in healthcare: A phytochemical and pharmacological review. Molecules (Basel, Switzerland). Retrieved March 29, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268265/

Vitamin E

Vitamin E is naturally found in some foods, added to others, and is available as a dietary supplement. “Vitamin E” is the collective name for a group of eight fat-soluble compounds with distinctive powerful antioxidant activities. Vitamin E’s eight chemical forms are alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol, having varying levels of biological activity. Alpha-tocopherol is the only form that is recognized to meet human requirements. Vitamin E plays many roles in the body, but is best known for its antioxidant effects, protecting cells from oxidative damage by neutralizing harmful molecules, free radicals. It is also needed for proper immune function and cellular signaling.

Oxidative stress is a condition that occurs when there’s an imbalance between the body’s antioxidant defenses and the production and accumulation of reactive oxygen species. This can lead to cellular damage and increased disease risk. Because vitamin E acts as a powerful antioxidant in the body, studies have shown that supplementing high doses of it can reduce markers of oxidative stress and boost antioxidant defenses. For example, a 2018 study in 54 people with diabetic nephropathy, found that supplementing with 800 IU of vitamin E per day for 12 weeks significantly increased levels of glutathione peroxidase (GPx), a group of antioxidant enzymes that protect cells from oxidative damage, compared to a placebo.

Having high blood pressure and blood lipid levels, like LDL and triglycerides, may increase the risk of developing heart disease. Research suggests that vitamin E supplements may help reduce heart disease risk factors. A 2019 review of 18 studies found that vitamin E supplements significantly reduced systolic but not diastolic pressure, compared to a placebo. There were also studies that showed taking vitamin E with omega-3 supplements may reduce LDL and triglyceride levels in people with metabolic syndrome. There are also benefits for those with nonalcoholic fatty liver disease. A 2021 review of eight studies found that supplementing vitamin E reduced levels of liver enzymes alanine aminotransferase (ALT0 and aspartate aminotransferase (AST), decreased blood lipid levels, and improved liver health. Elevated AST and ALT can cause liver inflammation and damage in people with nonalcoholic fatty liver disease.

Vitamin E may also help manage dysmenorrhea, a condition characterized by severe and frequent menstrual pain. Promising research suggests that vitamin E supplements may reduce pain. In a 2018 study in 100 women with dysmenorrhea, taking 200 IU of vitamin E daily relieved menstrual pain more than a placebo and effects were better when vitamin E was taken with an omega-3 supplement containing 180 mg of EPA and 120 mg of DHA. There was also a study that showed vitamin E and C taken daily for 8 weeks may reduce severity of pelvic pain and dysmenorrhea in women with endometriosis.

Other health benefits include improving skin health, cognitive health, older adults, and lung function. Vitamin E supplements may be healthful in those with skin disorders, such as eczema, but research is currently limited. Maintaining optimal vitamin E levels and taking supplements may help protect against cognitive decline, but it is unclear if it can help with cognitive conditions. Vitamin E also plays an important role in reducing inflammation and improving immune function, which may benefit people with increased needs. There are also studies that show Vitamin E supplements could improve lung function and certain symptoms of asthma in children and adults.

References:

• Kubala, J. (2022, January 19). The benefits of vitamin E. Healthline. Retrieved March 22, 2022, from https://www.healthline.com/health/all-about-vitamin-e#58.-Other-potential-health-benefits

• U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - vitamin E. NIH Office of Dietary Supplements. Retrieved March 22, 2022, from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Matcha

Matcha is a type of green tea made by grinding young tea leaves into a bright green powder. Typically, the powder is consumed by whisking it with hot water. The matcha leaves are grown on green tea bushes that are kept under the shade, increasing the amount of chlorophyll content in the leaves, which makes them bright green and full of nutrients.

Like other green teas, matcha contains a class of antioxidants called catechins. Catechins are reported to promote human health by scavenging free-radicals, modulating brain health, and supporting other cardiovascular diseases. They also aid in nutrient absorption and improve overall microbiome health. Matcha is high in a catechin called epigallocatechin gallate (EGCG), which is believed to have cancer-fighting effects on the body. Each catechin type is believed to synergize with cellular mechanisms to improve energy and endurance, reduce inflammation and LDL cholesterol, and possess potential antitumor properties. The benefits were evaluated most available by choosing daily or twice daily consumption of matcha tea.

EGCG can be absorbed directly by the gut, into the nervous system, and into the brain, affecting brain health and mood. EGCG is able to possibly improve brain function by providing a probiotic effect in the but, helping the microbiome to produce healthier levels of lactate. Increased lactate will trigger increased levels of key health indicators in the brain. Similar to the protective effects of exercise, these properties give additional reason to believe that matcha acts as an exercise mimetic. Matcha’s catechins also suggested the possibility to have immunomodulation because of catechins' ability to inhibit host-cell binding sites, therefore reducing infectious spread. This effect has been associated with significantly fewer cases of flu and flu-like symptoms in controlled studies. There’s at least one study that provided that twice daily green tea supplement for 3 months limited the occurrence of the common cold by more than 30%. Clinical research reports that even twice a day for at least 3 months is in order to maximize all the health possibilities, including the immune boost of EGCG and other catechins.

L-theanine, along with EGCG in matcha, also have positive influences on neurochemistry. They act on serotonin and dopamine systems, and are likely to increase our sense of wellbeing and happiness. Unlike coffee, which is like empty calories that can make anxiety worse due to excess caffeine, these neuromodulating properties provide a cleaner source of energy that may even improve symptoms of depression. Matcha has antibacterial properties that can help cleanse the gums and teeth, suppressing the overgrowth of harmful bacteria that causes cavities and gingivitis. Consuming matcha can protect the skin from free radicals, the unstable oxygen molecules associated with aging, damaged cells, and a lackluster glow, allowing the skin to maintain a natural, radiant, and healthy glow. The high levels of chlorophyll from matcha can also promote the production of red blood cells, absorption of toxins, and has anti-aging properties. Matcha tea has virtually zero calories and gives a boost to your metabolism, promoting weight loss. The American Journal of Clinical Nutrition found that drinking matcha green tea once a day increases the rate of calories burned by thermogenesis.

When choosing a grade of matcha, decide on how it’s going to be consumed and go for quality, not quantity. Culinary grades are not recommended for daily drinking because the tannin content creates an unpleasant taste. Koicha, a ceremonial grade that is also known as thick tea, or usucha, sipping tea, are more suited for drinking. When it’s prepared right, matcha has an irresistible flavor and provides lots of benefits and energy.

References:

• Matcha Catechins, what's EGCG? Greentea EGCG benefits, EGCG supplement. Matcha.com. (n.d.). Retrieved March 11, 2022, from https://matcha.com/blogs/news/matcha-catechins-egcg-cellular-necessities

• Sifferlin, A. (2018, March 8). Health benefits of Matcha Tea. Time. Retrieved March 11, 2022, from https://time.com/5188377/matcha-tea-benefits/

• Health benefits of Matcha Green Tea. Matcha.com. (n.d.). Retrieved March 11, 2022, from https://matcha.com/pages/matcha-health-benefits

• Much ado about matcha. Cleveland Clinic. (2021, October 25). Retrieved March 11, 2022, from https://health.clevelandclinic.org/ways-make-healthy-matcha/

The importance of a balanced diet and fueling our bodies with the proper nutrition it needs isn’t stressed enough in today’s world. Many people have a difficult time balancing their school/work life with focusing on taking care of themselves. In my earlier years of college, I would skip meals to study and only eat about one to two meals a day. I wouldn’t even notice how little I was eating because I was under so much stress from studying. I felt like there was never a good time to eat and when I look back at those times, I really regret having that mindset. As I progressed through school, I started focusing more on self care and diet and less on studying and I eventually found a balance. Some of the foods I began to eat daily are oats, fruits, Greek yogurt, chicken, brown rice, and many more whole foods. Today, I am 35 pounds heavier than I was freshman year and I feel amazing. I started to learn more about the importance of a balanced diet and eating enough food throughout the day. This has an effect on immunity, body weight, energy, better sleep, and mental benefits that can have an impact anyone’s daily life.

Eating a proper diet combined with adequate sleep, exercise and low stress will help prepare the body to fight off infections and disease during flu season or times of illness. Having a poor diet lacking nutrients can impair the production and activity of immune cells and antibodies. Every stage in the body’s immune response relies on nutrients such as vitamin C, vitamin D, zinc, selenium, iron and protein. These nutrients are found in many plant and animal foods. Another way to fill nutritional gaps would be using vitamin supplementation. The groups that are potentially in risk and should seek supplementation are low-income households, pregnant and lactating women, infants and toddlers, and the critically ill.

On the other hand, eating a diet consisting of ultra-processed foods and lacking minimally processed foods can have a worse effect than skipping meals. These types of diets can disturb the healthy intestinal microorganisms, which can lead to inflammation in the gut and suppressed immunity. The microbiome contains trillions of microorganisms or microbes that live in our bodies, mostly in the intestines. The microbiome plays a key role in immune activity and the production of antimicrobial proteins. Since diet contributes to the microorganisms that make up the microbiome of the gut, a high-fiber plan-rich diet with fruits, vegetables, whole grains, and legumes support the growth and maintenance of beneficial gut microorganisms.

Other benefits of eating a diet consisting of whole foods are controlling body weight, energy, and better sleep. These are ways to improve quality of life and feeling healthier. These changes combined with exercise will contribute to feeling better and healthier on a daily basis. I definitely noticed these changes in my own life when I stopped eating so many processed foods and began implementing some whole foods into my diet.

References:

1. “Nutrition and Immunity.” The Nutrition Source, 27 Jan. 2021, https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.

2. Snap Fitness. “Nutrition.” 5 Benefits of a Balanced Diet, https://www.snapfitness.com/us/blog/5-benefits-of-a-balanced-diet/#.

One of the most important components of living a healthy lifestyle is the diet a person consumes. Diet contributes more to the overall health of the individual more than other factors. The consumption of healthy foods, however, can be difficult for people to afford. Especially with the added financial stress of the COVID-19 pandemic, people do not have access to healthy food that they used to. Many people lost their jobs and cannot afford healthy groceries. There are certain foods that are classified as “superfoods” because of all of the positive effects they have on the body. These foods contain certain nutrients that contribute to the overall health of the person. They reduce the risk of metabolic syndromes such as diabetes, and can contribute to the reduction of hypertension and heart disease. These foods can also lower body mass index (BMI), waist circumference, low density lipoprotein (LDL), and can increase high density lipoprotein (HDL). Although there are not many randomized controlled trials regarding these superfoods, there have been seventeen superfoods identified. The superfoods that have been identified are blueberries, cranberries, goji berries, strawberries, chili peppers, garlic, ginger, chia seed, flaxseed, quinoa, cocoa, maca, spirulina, wheatgrass, acai berries, hemp seed, and bee pollen.(1)

The most studied superfood is garlic. It has been studied in twenty-one clinical trials. Garlic has been identified as an anti-inflammatory food with many health benefits. Garlic stimulates the immune system by helping to activate the immune cells in the body. It helps with stimulation of macrophages, dendritic cells, natural killer cells, and lymphocytes. These are the cells in the body that help fight off infectious agents. Garlic helps in the immunoregulation of the body, which is involved in the regulation of homeostasis. Different preparations of garlic have different health benefits. Aqueous extracts are known to have antibacterial, immunomodulatory, and cardiovascular benefits. Oil extracts also have antibacterial and immunomodulatory responses. There are also chloroform extracts that have actions on inhibiting the formation of reactive oxygen species within the body. Reactive oxygen species are responsible for many negative effects, such as cancer and DNA damage. The effects on metabolic syndromes such as diabetes cannot be ignored. Garlic helps with lipid metabolism, glucose intolerance and atherosclerosis. Garlic can help to lower a person’s risk for diabetes. As pharmacists, we understand the need to prevent diabetes, as it comes with a whole host of other comorbidities. Garlic also has effects on cardiovascular disease. It helps with plasma markers of inflammation, which increases the risk of damage to the blood vessels. Damage to the arteries contributes to coronary events. Garlic has been associated with controlled protection of cardiac myocytes.(2)

Although there are so many obstacles to obtaining a healthy meal, there are certain small changes that can be made to increase a person’s overall health. Increasing the amount of garlic in the diet can be one of those changes. Although it might not be easy to completely change one’s overall diet, small changes can lead to overall positive effects in the long run if done consistently.

1. van den Driessche JJ, Plat J, Mensink RP. Effects of superfoods on risk factors of metabolic syndrome: a systematic review of human intervention trials. Food Funct. 2018 Apr 25;9(4):1944-1966.

2. Arreola R, Quintero-Fabián S, López-Roa RI, et al. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. 2015;2015:401630.

Goji Berry:

Written by: Jae Chang and Hillary Pham

Goji berries are berries that are typically grown in many, different areas of Asia. However, it is most commonly seen grown in the northwest regions of China. It is fruit that is about 1-2 cm in length and has a bright orange - red colored tint to it. It is also shaped very similar to that of a raisin when it is dried. The taste can be described as sweet yet has a slight sour taste to it. It is quite chewy texture when bitten into it. These berries can either be enjoyed in drinks, yogurts, juices, and even health bowls. It is used for production of tincture, wine, and juice. The goji berries are either packaged as dried, powdered, or even whole. It is traditionally dried and cooked before consumed. Goji berries are commonly used in Chinese soups and as herbal tea. Regardless of how it is enjoyed or presented, it is mostly consumed for its countless health benefits.

Goji berries is considered as a superfood. It is derived from two closely related plants, Lycium chinens and Lycium barbarum. But what makes it a superfood? These berries are classified as superfoods due to the fact that they contain numerous amounts of nutrients and chemicals. These chemicals, or phytochemicals, are presented inside these berries which include polysaccharides, beta-carotene, and even zeaxanthin. Goji berries also have carbohydrates, dietary fiber, protein, and fat, making them an excellent source of macronutrients. The berries are found to have micronutrients like minerals including copper, manganese, magnesium, and selenium and vitamins including riboflavin, thiamine, and nicotinic acid. All of which aids to provide these health benefits. Furthermore, some suggested health benefits of goji berries include enhancing hemopoiesis, antiradiation, antiaging, anticancer, improvement of immunity, and antioxidation. In Chinese populations, goji berries are consumed to promote pharmacological functions related to the eyes, kidneys, and livers. Usually, the berries are incorporated into herb formulas in doses of around 6-18 grams. This dosage is unfortunately insufficient if goji berries are used as a single herb remedy. If goji berries are used in the treatment of atrophic gastritis, it should be consumed twice daily with 10 g of Lycium fruits each time. To improve eye health, 15 g of goji berries per day provides sufficient supply of zeaxanthin. Therefore, if goji berries are being used as main herb ingredient, the dosage alters between 15-30 grams, while the dosage alters from 6-18 grams if used as part of complex formula.

The vision protective effect of goji berries come from having a specific profile of carotenoid species. A study using humans and animals demonstrated that goji berry extracts have protective effects on the retina cells. Other studies that followed supported this finding. Furthermore, goji berries have lipid lowering health benefits. Researchers demonstrated that abnormal lipid peroxidation parameters in mice were ultimately returned to normal when a component of goji berries called LBP was given to mice that was being fed a high fat diet. Other studies suggest that goji berries have hypoglycemic effect, neuroprotective effects, cardiovascular effects, and perhaps anticancer effects.

The goji berries provide antioxidant effects that help to alleviate any of the oxidative stress that is presented. Researchers have found that these berries have a very rich source of the antioxidant components. Through their effects at alleviating oxidative stress, goji berries provide many health protective benefits such as preventing free radicals from damaging DNA, lipids, and proteins. Ultimately, it helps to provide lots of the health benefits mentioned. As seen with these goji berries, it is able to help prevent diseases such as diabetes, cardiovascular disease, and even cancer. Furthermore, other benefits can even include healthy eye vision, slowing down any signs of aging, as well as protecting the organs; like the liver, the kidney, and the heart.

References:

Donno, D., Beccaro, G. L., Mellano, M. G., Cerutti, A. K., & Bounous, G. (2015). Goji berry fruit (Lycium spp.): antioxidant compound fingerprint and bioactivity evaluation. Journal of functional foods, 18, 1070-1085.

Kulczyński, B., & Gramza-Michałowska, A. (2016). Goji berry (Lycium barbarum): composition and health effects–a review. Polish Journal of Food and Nutrition Sciences, 66(2), 67-76.

Ma ZF, Zhang H, Teh SS, Wang CW, Zhang Y, Hayford F, Wang L, Ma T, Dong Z, Zhang Y, Zhu Y. Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxid Med Cell Longev. 2019 Jan 9;2019:2437397. doi: 10.1155/2019/2437397. PMID: 30728882; PMCID: PMC6343173.

Superfoods

Written by Jerry Lau and Tommy Li

As Gandhi once said, “It is health that is real wealth and not pieces of gold and silver.” Eating is one of if not the most important thing we do in our daily lives. A strong body cannot be built without food. Some foods play essential roles in our lives. These types of foods, superfoods (also known as powerhouse foods) is a nonmedical term used to designate a non processed food item that contains a high content of specific beneficial chemical components. They are usually nutritional, and deemed useful for maintaining and promoting health, improving medical conditions, reducing the risk of chronic disease and/or prolonging life.

So, how do we get superfoods from nature? Superfoods, each different from one other, come from plant or animal sources, ranging from the land to the sea. Some examples of superfoods include fish like halibut, herring, mackerel, salmon, sardine and others; fruits like apple, apricot, banana, berries; nuts like almond, peanut, pecan, pistachio, and walnut. Superfoods can also come from seeds, vegetables, bee pollen, dark chocolate, eggs, garlic, hot pepper, mushrooms, olive oil, onion, sweet potato, tofu, tea, yogurt, kefir and some powders. This plethora of superfoods make it confusing for consumers to identify what exactly constitutes a superfood and misunderstand the benefits that superfoods bring to the table.

Researchers have found that superfoods may be helpful for fighting disease, delaying the aging process, preventing cancer, stimulating the immune system, reducing inflammation, and promoting cardiovascular health and normal blood sugar. However, some superfoods may be rich in calories. Some of these foods are promoted by the media and are fad items with unproven or unsubstantiated benefits and may contain toxic co-ingredients or undesirable additives or may have undergone detrimental processing (1). For example, consuming excessive eggs can lead to increased risk of hypercholesterolemia. There will always be a balance between beneficial amounts of superfoods taken every single day and harmful amounts of them.

Here are twelve solid superfoods that you should incorporate in your diet, based upon Harvard Health Publications. Salmon is rich in omega-3 and is associated with anti-inflammatory properties; should be eaten twice a week. Blueberries contain powerful antioxidants that look for harmful substances in the body. Cruciferous vegetables (broccoli, cauliflower, cabbage, etc.) have natural compounds that are potential cancer fighters. Egg whites for containing six grams of protein; Greek yogurt for calcium and Vitamin D; beans for their excellent provision of fiber; walnuts for high antioxidants; oatmeal for lower cholesterol levels; olive oil for healthy monounsaturated fats; tea, quinoa, and dark chocolate are all foods included on this list. And remember this list is not exhaustive! There are plenty of other superfoods out there!

The most important takeaway for our readers is that although there are a plethora of superfoods to choose from for the modern consumer, it is not the end all be all for good health. Variety in diet is important in being able to fully realize all these food benefits; focus on creating a “superplate” full of these superfoods (2)!

References:

1. Van den Driessche JJ, Plat J, Mensink RP. Effects of superfoods on risk factors of metabolic syndrome: a systematic review of human intervention trials. Food Funct. 2018 Apr 25;9(4):1944-1966. doi: 10.1039/C7FO01792H. PMID: 29557436.

2. “Superfoods or Superhype?”. The Nutrition Source. Harvard T.H. Chan. https://www.hsph.harvard.edu/nutritionsource/superfoods/. Accessed 2021 September 15.