Tag

Supplementation

All articles tagged with #supplementation

health-and-medicine1 month ago•6 min saved

Massive collagen review finds skin and joint benefits, but no athletic boost

The largest umbrella review of collagen research (nearly 8,000 participants across 113 randomized trials) finds collagen supplements can improve skin hydration and elasticity and reduce osteoarthritis pain with longer use; modest improvements in muscle and tendon structure; little evidence for enhanced athletic performance or recovery; mixed or inconclusive results for metabolic and dental health; overall, collagen may support healthy aging but is not a quick fix for sports performance, and more high-quality trials are needed.

via ScienceDaily|

#collagen #health-and-medicine #meta-analysis

health1 month ago•6 min saved

Calcium and Vitamin D Supplements Fall Short in Preventing Fractures, Large Review Finds

A large meta-analysis of 69 randomized trials including about 154,000 adults shows calcium, vitamin D, or their combination provide little to no meaningful reduction in overall fractures, hip fractures, or falls among most older adults. Findings are consistent across age, sex, and dietary calcium intake, and do not support routine supplementation. The authors urge re-evaluating guidelines and shifting focus to proven fall-prevention strategies like balance and resistance training, home hazard assessment, and personalized risk education.

via SciTechDaily|

#calcium #falls #fractures

health1 month ago•5 min saved

Beyond Sunshine: A Dietitian’s Take on Daily Vitamin D and When It Truly Helps

A dietitian explains why she takes a daily vitamin D to maintain sufficient levels, noting that benefits are greatest when correcting a deficiency rather than adding to already sufficient levels. Evidence suggests adequate vitamin D supports bone health, immune function, and respiratory health, and may lower all-cause mortality risk in deficient individuals. Those with sufficient levels may not notice daily improvements, and excessive dosing can lead to hypercalcemia, so vitamin D supplementation should be guided by medical advice.

via Prevention|

#health #immune-system #nutrition

health-and-medicine1 month ago•5 min saved

D2 Vitamin Supplements May Undercut the Body’s Potent D3, New Analysis Suggests

A meta-analysis and related studies flag that vitamin D2 supplements can lower circulating vitamin D3, the more effective form, while vitamin D3 appears to better support immune function. The findings prompt consideration that D3 could be the preferred supplement for most people, though individual needs and further research remain important.

via ScienceDaily|

#health-and-medicine #immune-system #supplementation

science1 month ago•7 min saved

B12 on a Tightrope: Balancing Deficiency Risks and Cancer Signals

Vitamin B12 is essential for DNA copying and nerve health and is mostly obtained from animal foods, but its link to cancer is complex. Research suggests a U-shaped relationship where both low and very high intakes may associate with cancer risk; high-dose B12 has not shown clear protective effects and could potentially support pre-cancer cells, though proof in humans is lacking. Elevated B12 in cancer patients is often an epiphenomenon (liver release or binding proteins increasing blood levels) and can serve as a cancer marker rather than a cause. For most people, normal dietary intake or modest supplementation suffices; avoid megadoses and focus on balance, healthy habits, and routine screenings.

via ScienceAlert|

#biomarkers #cancer-risk #nutrition

health2 months ago•5 min saved

Creatine Dosage Shifts: Higher Doses May Help Brain Health, But Five Grams Still Works

Traditional 5g/day creatine remains solid for muscle performance, but emerging research is exploring higher doses (potentially up to 10g/day or more) for brain benefits, with data limited to specific conditions. Safety at higher doses appears acceptable in studies, but cognitive gains aren’t yet universal. Practical takeaway: 5g/day is fine for most; some may experiment with 10g/day (split into two doses) to potentially gain bone and brain benefits, while continuing resistance training. Evidence will sharpen in coming years.

via Men's Health|

#bone-health #brain-health #cognitive-function

health2 months ago•266 min saved

Dietitians Pick Magnesium for Sleep, Recovery, and Filling Diet Gaps

Dietitians say magnesium is the go-to daily supplement to help fill nutrient gaps when foods don’t meet the daily targets (400–420 mg for men, 310–320 mg for women). Magnesium supports sleep by calming the nervous system and aids muscle and nerve function, which is why many take magnesium glycinate for sleep and recovery. While many people can benefit, those with kidney disease or certain medication interactions should consult a clinician and start with a lower dose (the general upper limit is 350 mg/day). Emphasizing a food-first approach, magnesium can be particularly helpful for athletes, older adults, and anyone with consistently low magnesium intake to reach daily needs.

via AOL.com|

#dietitians #health #magnesium

lifestyle2 months ago•35 min saved

Magnesium nudges sleep a little, but it's not a cure-all

A German home-based trial (n=155) found magnesium bisglycinate, taken as 250 mg elemental magnesium before bed for four weeks, modestly reduced insomnia symptoms versus placebo, but the effect is small and not a cure. The study emphasizes timing and routine, though it did not track sleep stages with objective measures. Diet remains the safer starting point for magnesium intake, with foods like seeds and greens; supplements may help those with low intake but can cause GI issues at higher doses. Medical advice is advised for kidney disease or interactions with certain meds, and cognitive-behavioral therapy for insomnia remains a stronger proven treatment for chronic insomnia; more rigorous studies with objective sleep data are needed.

via Earth.com|

#insomnia #lifestyle #magnesium

health2 months ago•2 min saved

Fatigue Could Signal Vitamin D Deficiency, Doctors Say

Vitamin D deficiency is the most common micronutrient shortfall in the U.S., with about 94% not meeting daily needs. Fatigue is the top symptom (often persisting despite sleep), plus sweating, joint/muscle pain, and mood changes. Vitamin D supports bones, calcium absorption, immunity, and inflammation control. NIH recommends 600–800 IU daily, but experts often suggest 1,500–2,000 IU; taking more than 10,000 IU daily can be dangerous. Get your levels checked and follow a personalized plan from a doctor, and remember supplements are not medicines and should be used cautiously in pregnancy, nursing, or for children.

via Prevention|

#deficiency #dosage #fatigue

health4 months ago•6 min saved

Creatine Super-Dosing: Promising for the Brain, Not a Silver Bullet

The piece examines rising interest in higher creatine doses (around 20–25 g/day) for potential cognitive benefits, especially during sleep loss. While traditional dosing of about 5 g/day remains effective for most, some studies suggest higher doses may boost memory and brain energy in certain groups and blunt cognitive decline after sleep deprivation. For healthy individuals, 5–10 g/day is typically enough, and a cautious 20–25 g dose before a sleepless period might be worth a short trial, though GI upset can occur and more robust research is needed. The author, noting low cost and strong safety, suggests testing the approach over a few weeks to see if it helps in real life.

via Men's Health|

#cognition #creatine #dosing

health5 months ago•5 min saved

Vitamin D Deficiency Tied to More Severe Flu Infections

An observational study of 36,258 UK Biobank participants found severe vitamin D deficiency (<15 nmol/L) linked to a 33% higher hospitalization rate for respiratory infections, with each 10 nmol/L increase associated with a 4% drop in hospitalizations; about 18% of Americans have insufficient vitamin D. Experts warn this is not causation, advise testing and doctor guidance before supplementation, and emphasize vaccination and other preventative measures as primary flu defenses.

via Prevention|

#deficiency #flu #health

health6 months ago•4 min saved

The Essential Role of Vitamin D and Magnesium in Bone Health and Immunity

Approximately 60% of the global population suffers from vitamin D deficiency, which plays a crucial role in immune response and vaccine effectiveness. Experts recommend daily supplementation, especially for older adults and those with darker skin, as dietary sources and sunlight are often insufficient to maintain optimal levels. Regular testing and consultation with healthcare providers are advised to determine appropriate vitamin D intake.

via BuzzFeed|

#deficiency #health #immune-system

health6 months ago•4 min saved

Most of the World Lacks Vitamin D, Increasing Illness Risk, But Sunlight and Diet Can Help

Approximately 60% of the global population suffers from vitamin D deficiency, which plays a crucial role in immune response and vaccine effectiveness. Experts recommend daily supplementation, especially for older adults and those with darker skin, as natural sources like sunlight and diet are often insufficient. Maintaining optimal vitamin D levels can help prevent respiratory illnesses and improve responses to vaccines.

via BuzzFeed|

#deficiency #health #immune-system

health6 months ago•3 min saved

Top Foods and Insights on Vitamin D for Bone and Immune Health

Reduced sunlight during winter can lead to vitamin D deficiency, affecting bone and muscle health. Experts recommend consuming fatty fish, egg yolks, fortified foods, UV-exposed mushrooms, and cod liver oil to maintain adequate vitamin D levels and prevent related health issues.

via Hindustan Times|

#bone-health #diet #health

health6 months ago•3 min saved

Study Links Nutrient Deficiency to Increased Heart Disease Risk

A new study warns that over 75% of the global population is not meeting recommended omega-3 intake levels, particularly EPA and DHA, which are crucial for heart health, cognitive function, and inflammation control. Low omega-3 levels are linked to increased risks of heart attacks, strokes, cognitive decline, and autoimmune issues. To improve levels, consuming oily fish like salmon and sardines or taking supplements, with personalized dosing based on blood tests, is recommended.

via AOL.com|

#dietary-sources #health #heart-disease