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As Japanese cosmetics giant Shiseido partners with a food ingredient supplier for the launch of its inner wellness division, food-based extracts are playing a defining part in beauty-from-within supplement launches in Asia and beyond.

This year, a new crop of beauty from within products is hitting the market, targeting improved skin, hair and nails, which is being tied to mounting consumer curiosity over the impact food and diet can have on an individuals appearance.

Beauty supplements is a fast-paced category and it has grown even more since the pandemic, reflecting the fact that people became more and more aware about the connection between food and the health of their skin, said Andriana Bantra, senior insights analyst for EMEA health and beauty at market intelligence firm Kantar.

Rising consumer awareness that certain foods have hair and skin care benefits is leading to greater curiosity with respect to this space, and in turn this is impacting the type of products that are being launched.

Japanese cosmetics giant Shiseido announced the launch of its new inner beauty business division back in September last year, partnering with Tsumura Group, a large player in the drug processing business, and Kagome, a business that is renowned for its tomato-based food products, together with a broader range of vegetable-based foods.

The partnership resulted in the launch of the Shiseido Inner Wellness brands last month, with a product rollout expected to begin in Japan this year, and further plans to take the business Asia-wide in 2025.

Leaning on Kagomes expertise in vegetable processing and extraction, the first products to hit the market under the umbrella will be a range of three ampoule drinks, named Inryu, which carry anti-ageing, skin barrier, and skin brightening claims.

Other new product launches incorporating food ingredients in beauty-from-within products emphasise how the trend is a global phenomenon that is playing out in other major markets like the US and across Europe.

While collagen peptide has proven to be one of the leading ingestible beauty ingredients thanks to its skin replenishing attributes, the fact that it is animal-derived is contrary to growing demand for vegan formulations.

In response to this, a growing number of ingestible beauty products are featuring fruit or vegetable extracts instead of collagen, as part of efforts to meet the needs of a wider consumer base.

One example of this is Viviscal Hair Growth supplements, which lists acerola cherry extract for antioxidant support, as well as millet seed extract to strengthen by naturally promoting collagen in the hair shaft.

Another example of a beauty supplement that includes a wide number of food ingredient extracts is Australian brand Wellecos Daily Green Powdered Supplements range, which contains acai, rosehip, pomegranate, goji berry, grapeseed, and beetroot.

Fronted by supermodel Elle McPherson, the brands supplement range has been expanded recently to touch on a broad range of claims that include gut health, detoxification, stress, increased energy, and a healthier immune system.

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Food ingredients drive growth in beauty supplements - IngredientsNetwork.com

Ozempic has become quite popular in weight loss due to its clinically proven results. However, its accessibility issues, high costs, and potential side effects raise concerns, steering the conversation toward safer, more sustainable alternatives.

This article delves into natural options, highlighting their effectiveness and comparison to medical interventions like Ozempic. By exploring these alternatives, we aim to offer insights into achieving weight management goals harmoniously with your bodys natural rhythms.

Ozempic, widely recognized under the generic name semaglutide, is a prescription medication primarily used to manage type 2 diabetes. Its popularity for weight loss stems from its ability to regulate blood sugar levels and reduce appetite and food intake.

Administered through injections, Ozempic has shown significant results in weight reduction, making it a sought-after solution for those struggling with obesity. However, its prescription nature, method of administration, and side effects necessitate careful consideration of its use, especially for individuals seeking weight loss without underlying diabetic conditions.

Semaglutide, the active ingredient in Ozempic, has no direct natural counterpart. Its a synthetic formulation designed to mimic the effects of glucagon-like peptide-1 (GLP-1), a hormone that plays a crucial role in regulating insulin secretion and appetite.

While GLP-1 occurs naturally in our bodies, contributing to blood sugar regulation and satiety, semaglutide is engineered to be more resistant to breakdown, extending its presence and effects in the body. This engineered longevity enhances its ability to suppress appetite and promote insulin release, making it an effective, albeit synthetic, solution for weight management and diabetes control.

Many people opt for more natural and less invasive alternatives for weight management due to the synthetic nature of semaglutide and its injection-based administration despite its effectiveness.

Exploring natural alternatives to Ozempic opens up a world of options supporting weight management and overall health without prescription medication.

Each of these alternatives offers unique benefits, though they may vary in effectiveness and ease of use compared to Ozempic:

Psyllium husk. Known for its high fiber content, psyllium husk can enhance feelings of fullness, aid digestion, and support healthy cholesterol levels. Its one of the more straightforward natural remedies to incorporate into your diet, often found in powder form that can be mixed with water or added to smoothies.

Magnesium. This essential mineral involves numerous bodily functions, including energy production and blood sugar control. While it doesnt directly mimic Ozempics effects, adequate magnesium levels can support metabolic health and may indirectly contribute to weight management.

Berberine. Found in several plants, berberine is celebrated for its potential to improve insulin sensitivity and blood sugar levels, mirroring some of Ozempics benefits. However, its taste can be off-putting to some, and consistent, long-term use is needed to see significant results.

Aloe vera. While often associated with skincare, aloe vera can also have laxative properties and support blood sugar regulation when consumed. Its taste and the form in which its consumed (often as a juice or gel) can be challenging for some.

Cinnamon. This common spice is not just for flavoring; it has been studied for its potential to lower blood sugar levels and improve insulin sensitivity. However, the amount needed to replicate Ozempics effects potentially would be quite high, making it impractical for some.

Ginger. Known for its digestive and anti-inflammatory properties, ginger can also significantly impact appetite control and weight management. Like cinnamon, the quantities needed for significant impact might be unrealistic for daily consumption.

Turmeric. This spice contains curcumin, which has been researched for its anti-inflammatory and antioxidant effects. While beneficial for overall health, its direct impact on weight loss is unclear and would require substantial amounts to achieve notable effects.

Each of these natural alternatives offers health benefits. Still, they often come with challenges such as unpleasant flavors, difficulty consuming in effective quantities, and a gradual approach to weight management that requires patience and consistency. In this case, psyllium husk seems the most viable option to replicate the same results.

While psyllium husk and Ozempic operate through different mechanisms within the body, they share a common goal: to aid in weight management. Psyllium husk, a natural dietary fiber, contributes to weight loss by absorbing water in the gut, forming a dense compound that promotes feelings of fullness and reduces appetite. This process can naturally help regulate food intake, like how Ozempic decreases appetite through hormonal regulation.

Psyllium husk stands out among natural alternatives for its ease of use and effectiveness. This soluble fiber, derived from the seeds of the Plantago ovata plant, has a well-established reputation for improving digestive health. Unlike other alternatives mentioned, psyllium husk is relatively easy to incorporate into your daily routine due to its availability in powder form, which can be mixed into water, smoothies, or even baked goods.

The mechanism behind psyllium husks benefits is its ability to absorb water in the gut, forming a gel-like substance that aids in bowel regularity and helps create a sensation of fullness. This can lead to reduced calorie intake and support weight management efforts, making it a practical and non-invasive option for those seeking to lose weight naturally.

Furthermore, psyllium husk has been shown to positively affect cholesterol levels and blood sugar control, contributing to overall metabolic health. Its natural origin and lack of severe side effects make it an attractive option for those looking for a sustainable, long-term approach to weight management without resorting to prescription medications like Ozempic.

While psyllium husk may not offer the same rapid weight loss results as pharmaceutical options, its benefits for digestive health and its potential to aid in weight management make it a worthy consideration for those exploring natural alternatives.

While psyllium husk offers a straightforward, natural way to support weight loss and digestive health, products like ColonBroom Premium take this a step further by combining psylliums benefits with additional ingredients to enhance overall well-being. ColonBroom Premium is designed to manage weight, support digestive health, regulate blood sugar levels, and improve metabolic functions.

ColonBroom Premium contains a blend of psyllium husk fiber and other vital ingredients, such as L-carnitine and chromium, which synergistically promote fat metabolism and curb cravings. This comprehensive approach ensures that users can tackle weight management from multiple angles, increasing the likelihood of sustainable results.

What sets ColonBroom Premium apart is its commitment to a gentle, natural formulation thats easy to integrate into daily life, making it an accessible option for those hesitant about the more invasive nature of treatments like Ozempic. With its focus on natural ingredients and a holistic approach to health, ColonBroom Premium offers a balanced alternative for those seeking effective weight management solutions without needing prescription medication.

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While Ozempic has shown effectiveness in weight loss, its essential to consider the potential side effects that accompany its use. Commonly reported adverse effects include nausea, vomiting, diarrhea, stomach pain, and constipation. More severe but less common risks involve inflammation of the pancreas (pancreatitis), changes in vision, kidney problems, and gallbladder issues.

While Ozempics common side effects are well-documented, its essential to consider the less discussed yet significant consequences of rapid weight loss it may induce. These include the risk of loose skin and visible stretch marks as the body struggles to adapt to quick changes in weight. Such physical alterations can impact self-esteem and body image, potentially offsetting weight loss benefits.

Moreover, medication like Ozempic for weight management can disrupt the bodys natural hunger cues. This imbalance can lead to a detachment from understanding when and how much to eat based on natural signals, possibly leading to nutritional deficiencies or disordered eating patterns once the medication is ceased.

Theres also the psychological aspect to consider. The ease and speed of weight loss with Ozempic might lead to a form of dependency, where the user leans heavily on the medication for maintaining or managing weight. This reliance can border on addiction, where the fear of gaining weight without the drug becomes a significant source of anxiety, impacting mental health and emotional well-being.

These factors underscore the importance of approaching weight loss with a focus on sustainable, healthy lifestyle changes rather than quick fixes that may have long-term implications on physical and emotional health.

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When faced with the allure of quick weight loss solutions like Ozempic, weighing the potential risks against the benefits is crucial. The rapid weight reduction it offers can come with a host of issues, from the disruption of the bodys natural eating cues to even emotional dependency on the drug for weight control.

Natural weight loss methods, though perhaps slower, are time-tested and proven to support weight management and overall health and well-being. They encourage a more harmonious relationship with food, promote sustainable lifestyle changes, and allow the body to adjust at a pace that maintains skin elasticity and reduces the risk of stretch marks.

Moreover, natural approaches like a balanced diet, regular exercise, and supplements like ColonBroom Premium offer a holistic way to achieve weight loss without the invasive nature and high costs associated with Ozempic. They empower individuals to take control of their health journey in a way that nurtures both the body and mind, laying the foundation for long-term success and well-being.

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The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

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Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber

Ozempic and Wegovy can help people manage type 2 diabetes or lose weight, but they can also cause a number of uncomfortable gastrointestinal symptoms. Could increasing your fiber intake help?

Like other prescription medications, Ozempic, Wegovy, and similar drugs come with a list of possible side effects, including nausea, diarrhea, vomiting, constipation, and abdominal pain.

When people experience these gastrointestinal (GI) issuesregardless of whether theyre taking Ozempic or Wegovyfiber may be the first fix to come to mind.

Whether in food or supplements, fiber is an essential part of peoples diets. It also has a wide range of health benefitsits known primarily for supporting digestion, but it may also help people lower cholesterol and manage their weight.

Despite this, however, fiber isnt a one-size-fits-all solution for people experiencing side effects from Ozempic or Wegovy, said Steven Batash, MD, gastroenterologist and founder of the Batash Endoscopic Weight Loss Center.

Taking more fiber will not necessarily ease GI issues associated with Ozempic, he told Health. In fact, it can make it worse for some, especially while their bodies adjust to medication.

It wont work for everyone, but in certain situations, fiber can actually be useful for people taking these drugs, added Kimberly Gudzune, MD, MPH, medical director of the American Board of Obesity Medicine and associate professor of medicine at Johns Hopkins Medicine.

It depends on the GI symptoms that the patient is having, Gudzune told Health.

Svetlana-Cherruty / Getty Images

Ozempic and Wegovy, or semaglutide, can take a toll on a persons gastrointestinal system due to how the drug functions in the body.

Semaglutide mimics glucagon-like peptide 1, or GLP-1. This hormone is responsible for releasing insulin and lowers blood sugar after you eat, and GLP-1 receptors in the brain help control appetite. Other GLP-1 agonist drugs include Rybelsus, Victoza, and Trulicity.

Beyond suppressing appetite and lowering blood sugar, these drugs also make food travel more slowly through the stomach and intestines. As a result, patients can develop constipation or other GI concerns.

According to Food and Drug Administration (FDA) data from 2023, nausea, vomiting, and diarrhea were the most common gastrointestinal symptoms reported by semaglutide users, followed by constipation and abdominal pain. Less common GI symptoms included excess gas, bloating, indigestion, and heartburn. And a study from the fall of 2023 also linked GLP-1 drugs to severe GI side effects, including pancreatitis, bowel obstruction, and gastroparesis (stomach paralysis).

Most of the time, these common side effects aren't serious, but can still be frustrating for patients.

Some of the discomfort in patients comes from constipation, which can be very uncomfortable, William Yancy Jr., MD, MHS, medical director of the Lifestyle and Weight Management Center at Duke Health, told Health.

Uncomfortable GI symptoms tend to subside over time, but they can be worse when a patient first starts the medication or if they increase the dose, Eduardo Grunvald, MD, director of obesity medicine at the Bariatric and Metabolic Institute at UC San Diego Health, told Health.

However, individual responses can vary, and some patients may continue to experience GI issues despite long term use, Batash added.

Fiber is necessary for health, and everyone is supposed to get around 25 to 30 grams per day to support digestion, said Batash. (One study found only 4% of men and 8% of women with type 2 diabetes are getting enough fiber).

It is true that fiber can relieve some GI side effects associated with taking semaglutideincreasing fiber intake can help with constipation, Gudzune said. It can also help keep bowel movements regular, Yancy added.

But that may be as far as fiber can go.

Fiber isnt going to help with nausea from taking Ozempic or Wegovy, Gudzune said. And in some people, high fiber intake can even spark bloating, gas, and discomfort, Grunvald explained.

A 2022 report gave specific recommendations to ease nausea, vomiting, diarrhea, and constipation associated with GLP-1 drugs. Researchers recommended adding more fiber for those who had constipation but said high-fiber foods should be avoided for diarrhea until symptoms improve.

Instead of relying solely on fiber, how you deal with GI symptoms should depend on which ones you have.

Constipation may require stool softeners and laxatives, said Grunvald. Nausea may require anti-nausea medications. Heartburn may require acid-blocking medications.

Doctors may also adjust a patients semaglutide dose to mitigate some of these if managing side effects individually isnt working.

Every person is different, and it may be helpful for some and uncomfortable for others, said Grunvald.

If you do choose to deal with constipation or other side effects by increasing your fiber intake, first try getting it from fiber-rich foods, Batash recommended. Start with smaller increments and gradually increase it over time to allow the body to adjust, he said.

However, meeting your fiber goals may not be totally doableGLP-1 agonist medications cause you to eat less, making it potentially harder to get the recommended amount of fiber in your diet, added Grunvald.

If people want to turn to a fiber supplement in these cases, Yancy said supplements such as psyllium husk are fine, so long as people follow instructions on the label. Fiber can be taken more than once a day if needed, but again, its better to start once a day or every other day, he said.

In addition to starting slow, its also critical to stay well-hydrated when consuming more fiber to help prevent constipation, Batash added.

When taking a fiber supplement, people should take it with about eight ounces of fluid, Yancy recommended.

This can be increased by an ounce or two if stools remain hard, or decreased by that amount if they are too loose, he said. People should avoid taking fiber capsules with just a sip of liquid. They need to be taken with a full glass.

If the additional fiber is making your GI system upset, try one day of a liquid diet and then reduce fiber intake, Batash recommended.

Beyond just adding fiber, there are other things people can do to help ease possible side effects while taking Ozempic and Wegovy.

For patients just starting the medication, they can try adopting a plant-based diet, drinking plenty of water, and exercising regularly, Grunvald suggested.

Another key recommendation is to slow down while eating and listen to fullness cues, said Yancy. Small portions are a must, Batash added.

What a person eats is also importantopt for low-fat options while avoiding greasy and sugary foods, and limit carbonated beverages, he said.

If side effects are impacting your daily life or are otherwise severe, talk to your doctor about managing symptoms or deciding if the medicine is right for you, Gudzune noted.

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Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com

Vitamin B12 and magnesium are two nutrients vital to your health. Vitamin B12 , or cobalamin, is a vitamin with many important roles, including producing healthy red blood cells and promoting brain health. Magnesium is a multifunctional mineral important for your nervous system, bones, and blood pressure.

Some people get enough vitamin B12 and magnesium through their diet, but deficiencies are relatively common. In these cases, it may make sense to take a supplement for both so that you can manage your levels.

Most people can safely take vitamin B12 and magnesium together. The supplements dont appear to negatively impact each other. And while they also don't appear to directly work together, they may both positively impact some of the same systems of the body, including the heart and brain.

Here's everything you need to know before you take vitamin B12 and magnesium together.

Vitamin B12, one member of the larger group of B vitamins, is involved in synthesizing DNA and various proteins. It also plays an important role in the nervous system, which includes your brain, spinal cord, and nerves. For example, vitamin B12 is needed to form the protective barrier around nerves.

Vitamin B12 is also key for helping your body synthesize healthy red blood cells, which transport oxygen around the body. The vitamin is also involved in the process of extracting energy from food.

Maintaining appropriate levels can avoid vitamin B12 deficiency which, when severe, can cause problems with the nervous system that lead to symptoms like decreased touch sensation, tingling of your feet (peripheral neuropathy), problems with balance, cognitive impairment, or psychosis. While uncommon, severe deficiency also causes symptoms related to anemia (not having enough healthy red blood cells), like fatigue.

Researchers have also studied the connection between low vitamin B12 levels and risks of conditions like osteoporosis, heart attack, stroke, and cancer. More research would be needed to say for certain whether these relationships exist and whether maintaining appropriate levels of vitamin B12 would avoid these heightened health risks.

Magnesium is involved in hundreds of chemical reactions in your body, and the mineral is critical for DNA and protein synthesis. Magnesium is also important for nerve and muscle signaling, including in your heart.

Getting enough magnesium can prevent a magnesium deficiency. When severe, a magnesium deficiency may lead to problems like depression, fatigue, and muscle weakness. If very severe, the deficiency can lead to seizures or potentially life-threatening abnormal heart rhythms (arrhythmia).

The role of magnesium in various health conditions isnt as clear as it is for other minerals. For example, studies have been inconclusive about whether magnesium might help reduce blood pressure in people who have high blood pressure (hypertension).And while magnesium deficiency is common among people with diabetes, its unclear whether magnesium supplementation might reduce blood glucose.

Scientists are also exploring whether magnesium can benefit conditions like osteoporosis, insomnia, migraine, asthma, and epilepsy, but so far the results are inconclusive.

Vitamin B12 and magnesium are both critical, and its important to get enough of both from your diet. If that isnt possible, a healthcare provider may recommend you take supplements of both vitamin B12 and magnesium to increase or maintain your levels and prevent any deficiencies.

In general, people who are deficient in one vitamin or mineral may be more likely to be deficient in others. For example, older adults may be at greater risk of both deficiencies. People with certain medical conditions, like small intestine issues that make proper absorption of vitamins and minerals difficult, may also have an increased risk of nutritional deficiencies.

There hasn't been research on the effects of the specific combination of supplements. However, based on the fact that the nutrients can impact the same systems, taking the two supplements together may have a greater impact than taking one alone if you are low in both.

For example, taking vitamin B12 and magnesium together might decrease fatigue more than taking either alone. Getting enough vitamin B12 and magnesium might have positive effects on your heart and cardiovascular system. Getting enough of both is also important for optimum functioning of your brain and nervous system.

Typically, both vitamin B12 and magnesium are taken as pills. Other options, like powders and liquids, are available. If prescribed for a diagnosed B12 deficiency, your healthcare provider might recommend a series of vitamin B12 injections.

Magnesium is available in different forms, including magnesium citrate, magnesium oxide, and magnesium chloride. Vitamin B12 is also sold in different forms with cobalamin as part of the name, such as the case with cyanocobalamin.

You can take vitamin B12 and magnesium together or at different times of day. You may want to take magnesium after a meal to reduce the risk of stomach upset.

If you want to take the two nutrients in one product, that is possible. However, know that supplement combination products often include other vitamins in the B grouplike B6 and folatebecause of the way these different B vitamins affect each other. Magnesium and B12 are also often both included as part of multivitamins, though typically at fairly low doses.

How quickly you see results can depend on how low your levels were. For instance, if you take B12 for a severe deficiency, you should notice improvements in symptoms fairly quickly. However, some kinds of neurological damage from a severe deficiency might not be fully reversible.

The dosage of vitamin B12 and magnesium supplements you take may depend on your age, any medical conditions you have, and what your current levels are. Blood tests can pick up severe deficiencies of B12 and magnesium, but they tests arent as good at detecting milder deficiencies.

The dosage might also depend on how much of each nutrient you take in through your diet.

Including food sources and any supplements, an adequate intake of vitamin B12 is considered 2.4 micrograms (mcg) a day for people 14 years or older. During pregnancy, the adequate intake is a bit higher2.6 mcg.

If you look at the amounts included in supplements, youll notice much higher doses, possibly ranging from 500-3,000 mcg.You'll want to talk with a healthcare provider about what dosage you should take and for how long.

For magnesium, the recommended dietary allowance is 400 milligrams (mg) for men aged 19-30 and 310 mg for women in the same age group. For people 31 or older, the recommended daily amount of magnesium is 420 mg for men and 320 mg for women. Many over-the-counter supplements include about 250-300 mg of magnesium.

For most people, its safe to take both vitamin B12 and magnesium. However, especially for magnesium, you need to be thoughtful about dosage. People with certain medical conditions, such as severe kidney disease or Addisons disease, might even need to avoid magnesium supplements.

As far as is known, vitamin B12 and magnesium dont directly interact with each other. Taking one doesnt affect the amount or efficacy of the other.

Vitamin B12 supplements don't have any known interactions with drugs. However, medications and supplements may interact with vitamin B12 you get through your diet. Certain medications, such as the diabetes drug metformin (Glumetza), can make it harder for you to absorb vitamin B12 from the food you eat. Certain supplements, can interact with dietary vitamin B12 too. This includes vitamin C, which can destroy dietary B12.

Magnesium can interact with drugs or supplements. In some cases, magnesium can make the drug less effective or increase the risk of side effects. In other cases, taking a certain drug may make it harder for your body to absorb magnesium.

Some important drug interactions for magnesium include the following:

You still may be able to take these drugs or supplements, but you may want to discuss potential interactions with your healthcare provider.

Because the U.S. Food and Drug Administration doesn't regulate over-the-counter supplements the same way as drugs, it can be a little harder to know you are getting a high-quality product.

Ideally, check that the product you are using has some sort of third-party verification. You might notice labels from the National Sanitation Foundation (NSF) or the United States Pharmacopeia (USP).

Your healthcare provider or pharmacist may also have products or brands they recommend.

The scientific consensus is that its likely not possible to overdose on vitamin B12. Its safe, and if you have extra vitamin B12, your body can remove it through your urine.

It is possible to have too much magnesium. Taking too much magnesium can cause serious symptoms of magnesium toxicity, especially in extremely high doses (more than 5,000 mg a day). Magnesium toxicity might cause muscle weakness, difficulty breathing, low blood pressure, vomiting, or even a problem with the hearts electrical rhythm.

If you are opting to take a magnesium supplement, check the dosage. Government sources recommend taking no more than 350 mg per day in supplements, though your intake including foods might be a bit higher. People with certain medical conditions, like kidney disease, should also be more cautious.

Scientists havent studied whether taking vitamin B12 and magnesium together might lead to additional side effects.

Many people dont notice any side effects from taking vitamin B12. However, you might be more likely to have side effects if you take a large dose for an extended period. At least one report noted potential side effects like insomnia, headache, and a feeling of racing heartbeat (heart palpitations) at high doses.

At high doses, magnesium can cause toxicity. However, even at more reasonable doses, magnesium can cause symptoms like diarrhea, nausea, and upset stomach.

Vitamin B12 and magnesium are both essential for many processes in the body. When someone doesn't get enough of both through their diet, a healthcare provider may recommend taking a supplement for each.

It is likely safe to take vitamin B12 and magnesium together. There doesn't seem to be any interaction between the two. By taking supplements for both and restoring your levels of the nutrients, you might have benefits in the function of your heart and brain, as well as in level of fatigue.

While most people can take the two supplements together, you should still check with a healthcare provider about dosage and any interaction either supplement might have with medications or other supplements you may be taking.

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Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com

Taking a daily fiber supplement could boost cognitive function in older adults, according to new research.

The study, published in the journal Nature Communications, found that people over age 60 who took prebiotic fiber supplements for 12 weeks showed a significant improvement in memory and thinking tests compared with those who didnt.

The study was smallonly 72 people (36 sets of twins) were includedand it doesnt prove that fiber can improve cognition, said Amy Reichelt, PhD, a nutrition and neuroscience researcher from the University of Adelaide in South Australia, who wasnt involved in the new research. But it does show a link.

The study shows an association between the fiber supplement [and better cognition] rather than a direct causal effect, Reichelt told Health.

While the results are fascinating, said Thomas R. Vidic, MD, a fellow of the American Academy of Neurology who practices in Elkhart, Indiana, he noted that the medical community cant make any sweeping conclusions based on the research.

The gut-brain connection is just starting to be evaluated, he told Health. We are just in the infancy of this knowledge.

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Researchers set out to understand whether potential changes in the gut microbiome resulting from fiber supplements would enhance cognition and muscle function.

To do this, one twin from the 36 sets was chosen at random to take one of two prebiotic fiber supplementsinulin, a dietary fiber, and fructooligosaccharides (FOS), a plant-based carbohydratedaily for 12 weeks. These prebiotics are a type of fiber that the body cannot digest but are beneficial to the probiotics (good bacteria) in our gut.

As a control, the other twin from each set took a placebo each day. None of the mostly female participants knew whether they had received the prebiotic, but all participants also took a daily protein supplement and performed resistance training throughout the trial.

At the end of the 12 weeks, the researchers tested the participants stool samples. They found people taking the prebiotics had an increase in beneficial gut bacteria, such as Bifidobacterium, which other research has tied to cognitive improvements.

However, they found no significant differences between the two groups regarding how fast participants could stand up from a sitting positionan indicator of muscle strength.

When it came to testing cognition, meanwhile, researchers discovered that the fiber supplement group scored higher on the visual memory and new learning components of the Paired Associates Learning test, which can assess early Alzheimers disease. The supplement users had half the number of errors on this test compared to those taking a placebo.

Joel Salinas, MD, a clinical assistant professor of neurology at NYU Langone Health and chief medical officer at Isaac Health, told Health that its difficult to know how meaningful the results are because the researchers combined parts of the cognitive tests into a single score. They changed the way it was aggregated, said Salinas.

Whether the results mean anything significant for a larger population isnt known because information is limited, Salinas added. They werent studying how [fiber] influenced the risk of developing dementia or cognitive decline, he said.

Salinas said researchers are just beginning to understand the interplay between gut health and the brain, with most studies focusing on the psychiatric effects of microbiome changes.

But scientists do have some idea of how fiber and cognition may influence each other, Reichert said.

Gut microbes process our ingested foods by a sort of fermentation, and the byproducts of this fermentation can enter into the blood circulation and enter into the brain, she said.

Next, said Reichert, the gut bacteria synthesize neurochemicals.

Fiber-induced alterations in gut microbiota composition mayinfluence the production and availability of these neurochemicals, subsequently impacting mood regulation, cognitive function, and behavior, she continued.

Hariom Yadav, PhD, director of the University of South Florida Center for Microbiome Research in Tampa, Florida, told Health that fiber may also lower inflammation, a key risk factor in cognitive decline.

Salinas said that older people considering a fiber supplement for a cognitive boost should remember that the study linked prebiotics with higher performance on one cognitive test; it didnt prove that fiber boosts mental performance. This isnt evidence that we should start recommending that everybody take a prebiotic, he added.

While theres no proof that fiber can improve cognition, evidence does show that its valuable for the brain and overall health of people of all ages.

We can safely say that implementing more fiber-containing foods into ones diet is beneficial, Thomas M. Holland, MD, an instructor in digestive diseases and nutrition at Rush University in Chicago, told Health.

Reichert emphasized that most people can get the fiber they need from a balanced dietgood sources include fruits, veggies, and whole grains. However, those who rely heavily on junk food may need to speak to a healthcare provider about taking a supplement.

Supplements are generally only helpful when theres a deficit in your diet, Salinas said. If you want to take a supplement to enhance your health, make sure its safe, affordable, and provides a benefit.

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Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com