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The science behind dietary supplements

Protein Powder

Whey protein has been shown to help aging men increase or preserve muscle mass, which is very important for mobility and overall health. To find out if you should use it, work out whether or not you are not eating enough regular protein.

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The science behind dietary supplements

The science behind dietary supplements

https://www.theguardian.com/lifeandstyle/2014/apr/06/science-behind-dietary-supplements-multivitamins-fish-oil

theguardian.com

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Key Ideas

Multivitamins

Several scientific reviews have shown daily multivitamins to have a weak effect on preventing heart attacks and improving cognition. Instead of taking one pill that can't possibly fit every person's daily requirements, it’s recommended to supplement specific deficiencies or needs.

If you're worried about a particular health problem, pay no attention to your diet, or are always dieting, then search for the common vitamin weakness, and look at your diet.

Fish Oil

Often linked to good heart health, it’s been recently suggested by studies that those with the lowest levels of fish oil (specifically EPA and DHA) have the highest risk of heart disease. Research also suggests that it helps with brain development and also mental illnesses.

Given its safety, price, and potential benefits, the odds are that this is a product worth taking. Algae oil is a good vegetarian alternative for fish oil.

Vitamin D

Essential for bone and mineral metabolism, it has been found to affect other systems, including the cardiovascular, muscular, endocrine and nervous. But only for those with genuine deficiency, vitamin D supplementation have significant benefits.

A blood test will show your vitamin D levels, and from there you can make an informed decision. 

Glucosamine

Joint pain and osteoarthritis are commonly treated with glucosamine, and it helps with pain relief and slowing down arthritis.

Be sure you are using glucosamine sulfate, as glucosamine hydrochloride has been shown to be less effective. 

Protein Powder

Whey protein has been shown to help aging men increase or preserve muscle mass, which is very important for mobility and overall health. To find out if you should use it, work out whether or not you are not eating enough regular protein.

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Vegan fast food

Vegan fast food alternatives may often be worse for your health than the meat equivalent. It is good that people start to think about plant-based foods, but the danger lies in thinking t...

Plant-based protein menus

Plant-based protein sources are not the same as animal protein sources. Proteins are made up of amino acids which are the building blocks of every cell and hormone in our body. Meat protein contains all nine essential amino acids, whereas plant-based protein usually lacks at least one of the nine essential amino acids our body needs.

Unripe jackfruit makes a convincing choice for pulled pork alternatives, curries and burgers. But it is almost valueless if you needed protein since jackfruit consists of carbohydrates. Vegan burgers are made up of beans, but this is not a complete protein source.

Iron content

One study found that 25% of vegans (mainly women) had very low blood iron levels, compared to 0% of omnivores.

Plants like whole grains, legumes and spinach are high in iron but is not always the best type. Animal sources contain haem iron. Non-haem iron, found in plants, is not as well absorbed by the body.

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Over-The-Counter Pills
Over-The-Counter Pills

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Powdered Nutrients: The Facts
  • Most pills are a combination of vitamins and minerals, along with omega-3 fatty acids.
  • Scientific studies show the natural forms (like fish in case of omega-3 fatty acids) contain the real benefits, and popping supplements do not have the same effect.
  • Vitamin E supplements can help to a limited extent but high doses can increase the risk of a hemorrhagic stroke.
  • Vitamin B supplements are only to be used if one’s normal diet is not enough for them, or in case of a deficiency.
  • Taking time to do some exercise and having a plant-based diet is a better long term health solution.
Best foods don’t have labels
Best foods don’t have labels
Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.
There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

The "Age" of vegetables
The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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