Protein and Strength
Dietary protein supplementation significantly enhanced muscle strength and size changes during prolonged RET in healthy adults. Increasing age reduces, and training experience increases the efficacy of protein supplementation during resistance exercise training.
Protein and Recovery
Whey protein (WP) is a widely consumed nutritional supplement that enhances strength and muscle mass during resistance training (RT) regimens. Muscle protein anabolism is acutely elevated following RT, which WP further enhances.
Protein and Appetite
A meta-analysis showed that whey protein might reduce the long and short-term appetite.
Protein and Obesity
A meta-analysis of a control group showed that whey protein supplementation seems to improve body weight, total fat mass, and some CVD risk factors in overweight and obese patients.
Protein and Body Composition
Whey protein that contains higher amounts of essential amino acids can considerably modify muscle synthesis. After extensive studies, results showed a significant increase in lean body mass after whey protein supplementation. Researchers found no significant changes between soya protein supplementation and body composition parameters.
Protein Therapeutic Applications
Whey, a protein complex derived from milk, is touted as a functional food with several health benefits. The biological components demonstrate a range of immune-enhancing properties. In addition, whey can act as an antioxidant, antihypertensive, antitumor, hypolipidemic, antiviral, antibacterial, and chelating agent. Several clinical trials have successfully concluded using whey to treat cancer, HIV, hepatitis B, cardiovascular disease, osteoporosis, and as an antimicrobial agent.
Protein and Fatigue
A study conducted on basketball players during and after training showed that taking whey protein powder can cause changes in hemoglobin, red blood cells, and hematocrit in the human body. So whey protein powder can improve exercise capacity and has an anti-fatigue effect.
Spirulina for Blood Sugar
The present study suggests spirulina supplementation can benefit fasting blood glucose and lipid profiles.
Spirulina Against Obesity
Spirulina supplementation significantly reduces body weight, especially in obese individuals.
L-carnitine For Weight Loss
L-carnitine supplementation significantly reduces body weight, BMI, and fat mass, especially among adults with overweight/obesity.
Collagen Peptides for Pain and Recovery
Recent findings show that collagen peptide supplementation improves pain and function and upregulates metabolic pathways associated with muscle and tendon growth.
Collagen Peptides for Skin Elasticity
Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and benefits joint and general well-being.
Collagen for Skin Health
The evidence obtained from systematic reviews indicated that oral administration of intact or hydrolyzed collagen improves the clinical manifestation of skin health.
Collagen for Bone Tissue Regeneration
In the last decades, increased knowledge about collagen's organization, structure, and properties (particularly concerning interactions between cells and collagen-based materials) has inspired scientists and engineers to design innovative collagen-based biomaterials and develop novel tissue-engineering products.
Multivitamins for Blood Pressure
Multivitamins may be an adequate blood pressure control in subjects with chronic diseases, including hypertension.
Multivitamins for Oxidative Stress
Subsequent association analysis revealed significant negative correlations between plasma free radical scavenging nutrients and plasma ox-LDL levels, indicating a general benefit of PMS in alleviating oxidative stress by providing exogenous oxidant scavengers.
Multivitamins and Cognitive Performance
Meta-analysis was performed on those cognitive tests used across the largest number of studies. Meta-analysis indicated that multivitamins were effective in improving immediate free recall memory.
Multivitamins and Stress
Micronutrient supplementation has a beneficial effect on perceived stress, mild psychiatric symptoms, and aspects of everyday mood in apparently healthy individuals. Supplements containing high doses of B vitamins may be more effective in improving mood states.
Multivitamins for Pregnancy
Maternal ingestion of prenatal multivitamins is associated with a decreased risk for pediatric brain tumors, neuroblastoma, and leukemia.
Spirulina for Human Health
Multiple studies investigating the efficacy and the potential clinical applications of Spirulina in treating several diseases have been performed, and a few randomized controlled trials and systematic reviews suggest that this alga may improve several symptoms and may even have an anticancer, antiviral, and antiallergic effects.
Beetroot for Sports Performance
Beetroot might be ergogenic during repeated bouts of short-duration maximal-intensity exercise interspersed with short recovery periods, but not necessarily during longer intervals or when a more extended recovery duration is applied.
Ginkgo Biloba for Cardio
Ginkgo biloba may have a beneficial effect on cardiometabolic parameters in type 2 diabetes mellitus.
Ginkgo Biloba for Heart Health
A meta-analysis results suggest that Ginkgo biloba use was associated with an improvement in neurological function among individuals with Acute Ischemic Stroke (AIS) with a reduction of 2.87 points on the National Institute of Health Stroke Scale score.
Chlorella and Detox
Five case studies showed that reduction in toxic heavy metals (74% average decrease) was achieved without side effects.
Chlorella as Superfood
Chlorella is a green unicellular alga that is commercially produced and distributed worldwide as a dietary supplement. Chlorella products contain numerous nutrients and vitamins, including D and B12, that are absent in plant-derived food sources.
BCAA for Sports
Scientists have proved that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein.synthesis.
BCAA for Muscle Soreness
Studies showed that BCAA supplementation reduces delayed onset muscle soreness following exercise training.
BCAA for Metabolism
A study suggests BCAAs are the substrates for synthesizing nitrogenous compounds and serve as signaling molecules regulating metabolism.
L-Glutamine for Strength
Research shows L-Glutamine supplementation, mainly when associated with physical exercises, improves strength and power of knee muscles.
Collagen and Skin Aging
Based on a study, ingestion of hydrolyzed collagen for 90 days effectively reduces skin aging, reducing wrinkles and improving skin elasticity and hydration.
Collagen and Osteoarthritis
Collagen supplementation revealed a significant decrease in the stiffness subscore, whereas the pain and functional limitation subscores did not have substantial differences.
Supplementation for Collagen Synthesis
Vitamin C-enriched gelatin and hydrolyzed collagen supplementation may improve collagen synthesis when taken 1 hr before exercise.
Pea Protein vs Whey Protein
A study examined the effects of whey and pea protein supplementation on physiological adaptations following 8-weeks of high-intensity functional training (HIFT). Authors conclude that whey and pea protein ingestion produces similar outcomes in measurements of body composition, muscle thickness, force production, WOD performance, and strength following 8-weeks of SHIFT.
Pea Protein Properties
Pea protein includes four significant classes (globulin, albumin, prolamin, and glutelin), in which globulin and albumin are major storage proteins in pea seeds. It also has a well-balanced amino acid profile with a high lysine level.
Pea Protein and Muscle Gains
Researchers conducted the impact of oral supplementation with vegetable pea protein on one hundred and sixty one males, aged 18 to 35 years who underwent 12 weeks of resistance training on upper limb muscles. All had to take 25 g of the proteins or placebo twice a day during the 12-week training period. The results stated that supplementation with pea protein promoted a more significant increase in muscle thickness, especially for people starting or returning to a muscular strengthening.
Pea Protein and Blood Lipids
There is a heightened interest in plant-based diets for cardiovascular disease prevention. A systematic review and meta-analysis of randomized controlled trials took place to assess the effect of this substitution on established lipid targets for cardiovascular risk reduction. The results revealed that substituting plant protein for animal protein decreases the established lipid targets, low-density lipoprotein cholesterol, non-high-density lipoprotein cholesterol, and apolipoprotein B.
Pea Protein and Blood Glucose
After a systematic review and meta-analysis of randomized controlled trials, the results indicate that replacing animal sources with plant protein leads to modest improvements in glycemic control in individuals with diabetes
Pea Protein Health Benefits
Intake of plant protein was significantly associated with a lower risk of all-cause mortality. Dose-response analysis showed an additional 3% energy from plant proteins a day was associated with a 5% lower risk of death from all causes.
Melatonin and Weight
Melatonin seems to be a glucose-metabolic safe sleep aid in patients with metabolic diseases and healthy adults. It may even have beneficial glucose-metabolic effects.
Passiflora as Antioxidant
A review concluded extracts and flavonoids (mainly quercetin, apigenin, and vitexin) from Passiflora could be a valuable source of anti-inflammatory and anti-oxidative medications for the prevention and treatment of many diseases which occur with complex inflammatory processes.
Passiflora and Insomnia
A study showed that sleep efficiency and wake after sleep onset (WASO) significantly improved after taking passionflower extract for two weeks.
Melatonin for Sleep
Melatonin intervention in subjects with Respiratory diseases, Metabolic disorders, and sleep disorders significantly affects sleep quality.
Pyridoxine and Dreaming
Data for dream salience suggests that Vitamin B-6 may act by increasing cortical arousal during periods of rapid eve movement (REM) sleep. A hypothesis is presented involving the role of B-6 in the conversion of tryptophan to serotonin.
DHA for Brain Functions
DHA has a positive effect on diseases such as hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis, and some cancers.
Deanol for Tardive Dyskinesia
Ten hospitalized chronic psychotic patients with symptoms of tardive dyskinesia were given deanol and a placebo. Improvement occurred in all patients during the first treatment phase.
Bacopa Monnieri against Alzheimer's Disease
The overall studies have concluded that Bacopa monnieri can be used as a lead formulation for the treatment of Alzheimer's disease and other neurological disorders.
Tyrosine for Behavior and Cognition
The buffering effects of tyrosine on cognition may be explained by tyrosine's ability to neutralize depleted brain catecholamine levels. There is evidence that tyrosine may benefit healthy individuals exposed to demanding situational conditions.
Pyridoxine and Dreaming
Data for dream salience suggests that Vitamin B-6 may act by increasing cortical arousal during periods of rapid eve movement (REM) sleep. A hypothesis is presented involving the role of B-6 in the conversion of tryptophan to serotonin.
Vitamin D for Cholesterol
Vitamin D supplementation may be useful in hypercholesterolemia patients with vitamin D insufficiency who are at high risk of cardiovascular diseases.
Vitamin D for Infections
A study showed that vitamin D supplementation was safe and protected against acute respiratory tract infection overall. Patients who were very vitamin D deficient, and those not receiving bolus doses experienced the most benefit.
Vitamin D for Mood
Results of a self-report measure showed that vitamin D3 significantly enhanced positive affect and there was some evidence of a reduction in negative affect when dealing with seasonality.
Vitamin D for Blood Pressure
Observational studies report higher blood pressure (BP) among individuals with lower 25-hydroxyvitamin D concentration.
Elderberry for Respiratory Pt. 1
Elderberry may be a safe option for treating viral respiratory illness, and there is no evidence that it overstimulates the immune system.
Elderberry for Respiratory Health -2
Supplementation with elderberry was found to reduce upper respiratory symptoms substantially. The quantitative synthesis of the effects yielded a sizeable mean effect size. These findings present an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections and a potentially safer alternative to prescription drugs for routine common cold and influenza cases.
Vitamin C and Immunity
Vitamin C contributes to immune defense by supporting both innate and adaptive immune systems' cellular functions.
Zinc for Respiratory Health
Although Zn's therapeutic effects are considered inconsistent, the existing evidence-based data indicate the efficiency of Zn supplementation and improvement of Zn status in preventing pneumonia and its complications due to the anti-inflammatory effect of zinc.
Creatine Monohydrate for Athletic Performance
During a study, creatine monohydrate supplementation over ten weeks showed a synergistic effect on aerobic power.
Creatine Monohydrate for Body Composition
Based on the magnitude inferences, consuming creatine immediately post-workout is superior to pre-workout vis-a-vis body composition and strength.
Creatine for Brain Functions
Preliminary studies indicate that creatine supplementation can increase brain creatine content in humans.
Creatine for Cognitive Function
Subsequent studies have demonstrated that cognitive processing, either experimentally (following sleep deprivation) or naturally (due to aging) impaired, can be improved with creatine supplementation.