Category Archives: Food Supplements

A recent paper published in The Journal of Nutrition, and co-authored by the The Consumer Healthcare Products Association's (CHPA; Washington, D.C.) senior vice president of dietary supplements, Duffy MacKay, summarizes the rationale for using proprietary blends in dietary supplements, how they are regulated and labeled, as well as the challenges this presents for researchers.

While proprietary blends of non-nutritive ingredients are permitted under current law, the issue is not without controversy, as manufacturers are not required to disclose the exact amounts of each ingredient used in the blend, explained MacKay, in a press release. This raises transparency issues and challenges for both researchers and consumers when it comes to understanding exposure levels. For example, researchers needing to calculate exposures in assessments of intakes or determine doses in clinical trials must use alternative ways to arrive at amounts. From a consumer standpoint, this creates obstacles to informed decision making, as its challenging to understand if the product will provide the intended benefits if they are unable to determine the amount of each ingredient included in the blend.

The lack of transparency also raises safety concerns, notes MacKay. While FDA does have access to the specific amounts of each ingredient in a proprietary blend through a Master Manufacturing Record, this is very much seen as reactive regulating, said MacKay. To that point, its equally important to consider the potential benefits of proactive regulating, especially considering the attention supplement modernization has received in Congress.

The paper's lead author is Leila G. Saldanha, PhD, RD, FAND, senior nutrition scientist at the National Institutes of Healths (NIH) Office of Dietary Supplements (ODS). Other co-authors included ODS Senior nutrition scientist Johanna T. Dwyer, DSc, RD and Constance J. Hardy, interdisciplinary scientist at FDAs Center for Food Safety and Applied Nutrition (CFSAN).

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New paper discusses the rationale for proprietary blends in ... - Nutritional Outlook

While experts agree a healthy diet and lifestyle are the most important components of supporting brain health, research suggests the supplements below can help fill important nutrient gaps in a persons dietand potentially support cognitive health and mood.

Of all the supplements recommended by experts for brain health, omega-3 fatty acids top the list. Omega-3 fatty acids, particularly the long-chain fatty acids DHA and EPA present in fatty fish, are essential for the development of the brain and the eyes and have a significant influence on mental health at all ages, notes Eva De Angelis, licensed dietitian nutritionist and chef based in Argentina.

These fatty acids help reduce inflammation in the body and the brain and are associated with a reduced risk of cognitive decline, Alzheimers disease and dementia, adds Delk.

Omega-3s play important roles in the membranes of nerve cells, and people with neurodegenerative disorders tend to have lower levels of EPA and DHA. Furthermore, research suggests omega-3s may help protect against neurodegeneration and reduce risk of cognitive decline.

The recommended daily intake of omega-3 fatty acids for all adults is between 1.1 and 1.6 grams. A typical fish oil supplement provides about 1,000 milligrams (or about 1 gram) of fish oil, with about 300 milligrams of omega-3s specifically. Dosage varies widely, so check product labels carefully before choosing a supplement.

Creatine supplementation is often used for building muscle and improving athletic performance, but recent research suggests creatine may help improve brain function as well.

According to a 2022 research review in the journal Nutrients, creatine may aid recovery from concussion and mild traumatic brain injury, ease symptoms of depression, improve cognition and help protect against neurodegenerative diseases. In one study referenced in the review, creatine supplementation helped improve memory in older adults.

Creatine is a naturally occurring amino acid found in muscle tissue and the brain. Its important for energy production, especially during times of increased metabolic demand, such as sleep deprivation.

According to the Internal Society of Sports Nutrition (ISSN), consuming up to 30 grams of creatine monohydrate daily for five years is safe for healthy individuals. If you choose to supplement with creatine, the ISSN recommends starting with a daily dose of around 0.3 grams of creatine per kilogram of body weight (for example, 20 grams of creatine for a 150-pound person) for five to seven days, followed by 3 to 5 grams daily thereafter. Its important to stick to the recommended dosages, as ingesting too much creatine at once can cause damage to the liver or kidneys.

Research confirms what coffee lovers around the world suspectcaffeine improves cognitive performance. A 2016 research review in the journal Practical Neurology suggests caffeine can increase alertness and feelings of well-being, improve concentration and mood and help alleviate depression symptoms. Its even associated with a reduced risk of cognitive decline and Alzheimers disease.

Caffeine is very popular for cognitive function, as it has demonstrated neuroprotective benefits, notes Susan Hewlings Ph.D., vice president of research affairs at Radicle Science.

Just dont overdo it. Experts recommend limiting caffeine intake to no more than 400 milligrams (about five cups of coffee, depending on the brew strength) a day and no more than 200 milligrams per sitting. Excessive caffeine consumption can be associated with restlessness, insomnia and heart palpitations.

L-theanine is an amino acid found naturally in some mushrooms, as well as green and black teas. Its linked to an improvement in mental performance and focus in numerous studies, notes Chicago-based registered dietitian Leah Johnston.

In one small study in the journal Neuropharmacology, participants who took 100 milligrams of L-theanine before a monitored two-hour task period made fewer errors during that time than those who received a placebo.

While there isnt an established dose recommendation or upper limit for L-theanine supplementation, studies examining its effects on cognitive function often use daily doses between 100 and 250 milligrams. A cup of green tea provides between 8 to 30 milligrams of L-theanine.

Though called the sunshine vitamin, vitamin D is actually a hormone, notes U.K.-based specialist dietitian Sascha Landskron. Vitamin D has hundreds of important functions [in the body] and is essential for good brain health, she adds.

Research shows vitamin D is important for early brain development, and deficiency is linked to conditions including dementia, depression, autism and schizophrenia. One 2017 study in Current Gerontology and Geriatrics Research suggests vitamin D helps maintain cognitive function in older adults.

While the best source of vitamin D is sun exposure, you may need a supplement during the winter months or if you work indoors, wear sunscreen, cover your skin, have darker skin or have obesity, advises Landskron. Good food sources of vitamin D include cod liver oil, fatty fish like salmon and trout, mushrooms and fortified cereals and milk.

For most adults, the ideal daily dose for vitamin D is 600 to 800 IU. However, people supplementing with vitamin D over the long term can experience adverse health effects over time, such as high calcium levels in the blood, which can block blood vessels or cause kidney stones. Consider getting your vitamin D levels checked and consulting with your health care provider to determine the correct vitamin D supplementation dose for your bodys needs.

Found naturally in eggs, choline is an essential nutrient that helps your brain make acetylcholine, which is a neurotransmitter needed for memory and general cognition, explains Jacques Jospitre, Jr., M.D., board-certified psychiatrist and co-founder of SohoMD in New York.

In one study of over 2,000 older adults, those who consumed high amounts of choline tended to have lower risk of cognitive decline. While more human clinical trials are needed, animal-based research shows some promise in regards to cholines role in reducing amyloid plaques and Alzheimers disease risk, adds Dr. Jospitre.

Resveratrol, an antioxidant polyphenol abundant in grapes and red wine, may help protect cells from damage, improve blood flow to the brain and slow cognitive decline. Taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory, notes Adash Bajaj, M.D., an anti-aging and longevity specialist in Los Angeles.

According to the National Institutes of Health (NIH), supplementing with up to 1,500 milligrams of resveratrol daily for up to three months is considered safe. Higher doses up to 3,000 milligrams are also safe but more likely to cause stomach upset. Resveratrol can also slow blood clotting, so it should be avoided in people preparing for surgery or who take blood thinner medications.

Lions mane mushrooms (Hericium erinaceus) are tied to a host of health benefits, including reducing inflammation, treating anxiety or depression and enhancing cognitive function, notes Johnston.

According to New York-based prebiotic and gut health expert Kara Landau, lions mane mushrooms support oxygen flow to the brain and can enhance memory, focus and concentration. I find incorporating [lions mane mushrooms] on a daily basis helps one have a clearer mind and be able to take on the day without the negative side effects of increasing caffeine [intake], she says.

Landau recommends starting with 250 to 500 milligrams of lions mane mushrooms daily to gauge your bodys tolerance, working up to around 1 gram daily. Note that, similar to resveratrol, lions mane mushrooms can interfere with the bodys blood clotting abilities. It can also cause a rash for some people.

The eight B vitamins play essential roles in brain health. The vitamin B complex is crucial for supporting healthy brain function and may protect against memory loss, cognitive decline and neurodegenerative diseases, says De Angelis.

Vitamins B6, B9 (folate) and B12 specifically are necessary for the metabolism of homocysteine, a molecule created in methionine metabolism, notes De Angelis. Chances of neurodegeneration and cognitive decline increase with high blood homocysteine levels because it can cause oxidative stress and DNA damage, she explains.

Most people can meet their B vitamin needs through a nutritious, well-balanced diet. However, older adults, people who follow plant-based diets and those with certain medical conditions may need a supplement to meet their needs. The recommended dietary allowance (RDA) for vitamin B6 for adults is between 1.2 and 2 milligrams daily, the RDA for folate for adults is between 400 and 600 micrograms daily, and the RDA for vitamin B12 for adults is between 2.4 and 2.8 micrograms daily. Most B vitamins are safe, but consuming excessive amounts of vitamin B6 can lead to nerve damage.

Theobromine is a natural stimulant found in chocolate that helps people feel more alert without the jittery feeling often associated with caffeine-containing foods and beverages, explains Landau. While animal and in vitro studies suggest theobromine may be effective at enhancing cognitive performance by improving blood flow to the brain, more studies in humans are needed.

Landau recommends a daily cup of brewed cacao as a delicious, rich source of theobromine.

Gut health is another important factor for optimal cognitive function, according to Hewlings. Probiotics can benefit cognition via the gut-brain axis, she says, which connects the gastrointestinal tract and the central nervous system through bidirectional neural, hormonal and immune signaling pathways.

In a 2021 study in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 12 weeks of supplementation with a probiotic combination of Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI specifically appeared to improve brain function and decrease perceived stress in healthy older adults.

Prebioticsnon-digestible fibers in fruits, vegetables and grainsalso support gut health by providing food for healthy gut bacteria. Landau recommends prebiotics called galacto-oligosaccharides (GOS) for both gut health and mood support. GOS is a specific prebiotic thats proven to support mental health, she says. According to Landau, as little as 5.5 grams of GOS daily may help relieve anxiety.

In addition to probiotic and prebiotic supplements, you can support healthy gut flora by eating a wide range of fruits, vegetables and grains rich in prebiotic fiber, as well as fermented foods like kimchi, yogurt and sauerkraut that naturally contain probiotic bacteria.

While magnesium has many important physiological functions, its effect on brain health and cognition is only starting to come into focus. Magnesium supports normal neural function by protecting brain and nervous system cells from degeneration. Multiple studies suggest low magnesium consumption is associated with higher risk of cognitive impairment and dementia.

A 2022 study of over 2,500 people ages 60 and older found those who consumed the highest amounts of magnesium through food and supplements had higher scores on cognitive tests compared to those who consumed the least amounts of magnesium. Another long-term study found low magnesium levels during middle age to be associated with increased risk of dementia but not cognitive decline. However, in both studies, its unclear whether low levels of magnesium increase the risk of dementia or if people with dementia have low levels of magnesium for some other reason.

Magnesium is widely available in many plant- and animal-based foods, including leafy green vegetables like spinach, legumes, nuts, seeds and whole grains. The RDA for magnesium is between 310 and 420 milligrams for adult men and women.

Healthy people dont need to worry about getting too much magnesium from foodthe kidneys filter out magnesium the body doesnt need. But high doses of magnesium supplements can lead to gastrointestinal issues like nausea and diarrhea or even toxicity when taken in excess.

Ashwagandha is a shrub used in the traditional Ayurvedic system of medicine to help enhance memory and reduce stress. Emerging research suggests ashwagandha may help improve cognitive function.

In one small but well-designed 2017 study in the Journal of Dietary Supplements, 50 adults with mild cognitive impairment received either 300 milligrams of ashwagandha root extract twice daily or a placebo for eight weeks. Those taking ashwagandha experienced significant improvements in memory, executive function, attention and information-processing speed compared to those who took a placebo.

In another 2021 study in Evidence-Based Complementary Alternative Medicine, healthy but stressed adults who took 300 milligrams of sustained-release ashwagandha extract daily for 90 days experienced significantly improved memory and focus, as well as psychological well-being, sleep quality and reduced stress compared to those who took a placebo.

Ashwagandha is commonly used in doses up to 1,000 milligrams daily for up to 12 weeks. While ashwagandha may be used safely in the short term, its long-term safety isnt known, and large doses may lead to gastrointestinal upset or, rarely, liver problems.

According to the NIH, ashwagandha may interact with certain prescription medications, including antidiabetes drugs, antihypertensive drugs, immunosuppressants, benzodiazepines, certain sedative medications and thyroid hormones.

Consult your health care provider before taking ashwagandha to determine a proper dose for your needs and ensure its safe for you and medications you take. People who are pregnant or breastfeeding should avoid taking ashwagandha.

Phosphatidylserine (PS) is a class of phospholipids naturally found in brain tissue membranes. PS plays a critical role in communication throughout the nervous system by activating important signaling pathways and affecting the release of chemical messengers known as neurotransmitters. Studies suggest supplementing with PS can help protect brain health, lower risk of central nervous system diseases like Alzheimers and Parkinsons disease, and improve cognitive function by reducing inflammation in the brain.

Observing the effect of phosphatidylserine on cognitive function in older adults, a 2022 review and meta-analysis in the Korean Journal of Food Science and Technology found PS supplementation at a level of 300 milligrams daily may improve cognitive function and memory without side effects.

However, many of the available studies on PS are dated, small and of relatively short duration. While more studies are needed to know whether supplementing with PS can improve brain health and cognition, the existing research seems promising.

Theres currently no recommended dose of PS, but studies suggest doses between 300 and 500 milligrams per day are safe and free of side effects.

One of the simplest ways to support brain health is to stay hydrated. About 73% of the brain and central nervous system is composed of water.

Hydration is key for allowing nutrients into the brain and for toxins to get out of the brain, explains Dr. Jospitre. It sounds simple, but ensuring adequate water intake is very important to ideal brain health, and most people typically dont get enough.

The Institute of Medicine of the National Academies recommends adult women consume about 11 cups and men about 15 cups of water daily, including fluid from fruits, vegetables and other water-rich foods you eat.

However, even water can be toxic in very large quantities. If you drink excessive amounts of water faster than your kidneys can process it, it can deplete the sodium levels in your blood to dangerously low levels, resulting in psychosis, coma and potentially death.

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The Best Brain Supplements For Cognitive Health Forbes Health - Forbes

When I go into my local health food store, theres one corner that's always been a bit of a mystery to me the shelves packed with dozens of white plastic tubs filled with powdered protein supplements. In the changing room at the gym, however, there are plenty who sing their praises, explaining that they simply add a scoop of powder to milk or to a smoothie, work out and then build extra muscle.

With their popularity reaching way beyond bodybuilders and professional athletes, now seems like a good time to look at the evidence around protein powders.

Some people use a protein drink as a snack between meals or even use it instead of a meal if they've not got time to eat. People eating a vegan diet sometimes use the supplements to up their protein intake if they feel they're not getting enough. And there are hundreds of new food products in supermarkets from cereal bars to ice cream and chocolate which signal their protein-containing credentials in bold letters.

There's a range of strengths available, with the highest doses aimed at bodybuilders. The powder might come from an animal source such as eggs or milk, or from plants. For example, protein from peas, potatoes, rice and soybeans can all be extracted and powdered, sometimes with added flavourings to make them taste good.

Protein is big business. But how many of us really need any extra?

Theres no doubt that protein is an essential part of the diet. We need it to build and repair muscles, to help our bones stay strong, to maintain the immune system and to keep our brains, hearts and skin doing what we need them do.

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Foods such as eggs, milk, yoghurt, fish, lentils, meat, soya, nuts and seeds are all rich in protein and the majority of adults in high-income countries do get at least the daily amount of protein recommended by health authorities.

In a meta-analysis of 49 studies, the average protein intake from people's diets at the start of the research was more than 75% greater than the US and Canadian recommendations, for example. There are some scientists in the field such as Stuart Phillips from McMaster University in Canada who argue that the recommended levels might not be high enough for everyone.

One of the difficulties is knowing how much you as an individual might need. The answer depends on your age, health and exercise routine, so the standard recommendation may not apply to you. Some older people, for example, find they don't have much appetite which can lead them to eat so little that they don't get enough protein from their diet. And if you're a professional endurance athlete you more need more protein than the average adult.

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Protein powders: Are they bad for your health? - BBC

In accordance with the Regulation on Turkish Food Codex Nutrition Claims ("Regulation") published in the Official Gazette dated 20.04.2023 and numbered 32169, the issues regarding nutrition claims have been re-regulated.

Moreover, the Regulation on the Use of Health Claims in Foods and Food Supplements prepared by the Turkish Medicines and Medical Devices Agency, which sets out the rules on health claims, entered into force on the same day as this Regulation prepared by the Ministry of Agriculture and Forestry. With the entry into force of these new regulations, the Regulation of Turkish Food Codex Nutrition and Health Claims dated 2017 ("Repealed Regulation") which contained provisions on the subject was repealed. Therefore, it is aimed to provide ease of implementation by regulating the health and nutrition claims with two different regulations. Thus, the Regulation does not directly refer a definition of health claims unlike the Repealed Regulation.

This article targets the Regulation on Turkish Food Codex Nutrition Claims and the regulation regarding the Use of Health Claims in Foods and Food Supplements will be discussed in a separate article.

1. General Provisions

The Regulation stipulates that nutrition claims can be used in the labelling, promotion and advertisement of foods placed on the market and the basic principles during this use. Are regulated. Accordingly, the use of nutrition claims cannot be: (i) ambiguous, inaccurate or misleading (ii) in a way that cause doubt about the nutritional adequacy or reliability of other foods; (iii) in a way that support or encourage excessive consumption of a certain food (iv) in a way that state, assert or imply that a varied and balanced diet cannot provide adequate amounts of nutrients in general and may cause concern in the consumer, and (v) in a way that refers to changes in bodily functions through written, pictorial, graphic or symbolic representations.

Furthermore, a trademark or proper name is included in the labelling, presentation or advertisement of food and may be interpreted as a nutrition claim, it may be used provided that the relevant nutrition claim conditions in the Regulation are met and the relevant claim is also made. However, the Ministry determines the use of equivalent claims that do not change or strengthen the meaning of the nutrition claim expressions included in the labelling, presentation or advertisement of food.

2. General Conditions

The Regulation also lists the conditions for the use of nutrition claims. However, it should be noted that these general conditions are the same as the Repealed Regulation and have only been repeated specifically for nutrition claims.

3. Scientific Verification

As in the Repealed Regulation, the Regulation also includes scientific verification and nutritional claims for declarations. According to these provisions, nutrition claims must be based on and verified by generally accepted scientific evidence. Within this scope, the food business operator who makes a nutritional claim must prove that the claim complies with the provisions of the Regulation, and the Ministry of Agriculture and Forestry may request the food operator supplying the product to the market to submit all relevant information and documents showing that the claims comply with the Regulation.

4. Nutrition Claims

Lastly, the Regulation also includes comparative nutrition claims as in the Repealed Regulation. Accordingly, comparative nutrition claims, subject to the provisions of the Law on Protection of the Consumer, can only be made between foods with the same product name in the same category, taking into account product variety. This claim must be made for the same amount of food and the difference in the amount of a nutrient in the food and/or the energy value of the food must be specified.

The Regulation, which includes provisions that are similar to the Repealed Regulation regarding nutrition claims, aims to prevent problems arising in practice by separating the regulations on nutrition and health claims in a way to be specific to each other.

You can access the Regulation from this link.

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New Regulation on Turkish Food Codex Nutrition Claims Has Just ... - Lexology

Selenium is a trace mineral commonly found in the soil of most regions of the world.

Because it is a trace mineral, your body only needs it in small amounts. However, consuming too much or too little selenium can cause serious side effects and health conditions.

Once consumed and metabolized, selenium is inserted into various selenoproteins. These selenoproteins play essential roles in many processes in the human body, including immunity, metabolism, and the synthesis of hormones.

In food, selenium is found in both organic and inorganic forms. Organic selenium, or selenomethionine, is more readily absorbed than inorganic forms, like selenate or selenite. Dietary supplements typically contain selenomethionine.

Regarding human health, selenium is thought to act mostly as an antioxidant that may be useful in preventing conditions like type 2 diabetes, heart disease, and other metabolic disorders.

This article will provide an overview of common uses of selenium. It will also discuss selenium deficiency, toxicity, dosage, side effects, and more.

Dietary supplements are not regulated the way drugs are in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as U.S. Pharmacopeia (USP), ConsumerLab.com, or NSF International.

However, even if supplements are third-party tested, they are not necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications.

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Selenium is needed for basic human health. Although some people use selenium with the desire to improve certain health conditions, research results confirming any additional benefits of the mineral are mixed.

The use of selenium supplements is typically only necessary when recommended by a healthcare provider to treat a deficiency. Most people can obtain all the selenium they need through a normal diet.

Below is a look at some research surrounding common uses of selenium.

In the human body, selenium can be found in the highest concentrations in the thyroid gland.

Selenium also plays a vital role in the synthesis of various enzymes that act as antioxidants and regulate thyroid hormones. A deficiency in selenium has been linked to hypothyroidism (underactive thyroid) and other thyroid diseases, like Graves' disease and Hashimoto's disease.

As healthy levels of selenium appear to be vital for thyroid health, several studies have looked at how selenium supplements may prevent thyroid disease.

According to one review, selenium supplementation may be especially beneficial for people with autoimmune thyroiditis, which affects the production of thyroid hormones essential to normal metabolism. Researchers also found that maintaining normal selenium levels helps prevent thyroid disease. However, selenium intake or supplementation should be closely monitored, as high selenium levels may be harmful.

Selenium's role as an antioxidant has led some researchers to hypothesize that it may reduce the risk of heart disease. However, the scientific evidence is inconsistent.

According to one meta-analysis of various studies, taking selenium supplements does not affect the risk of cardiovascular (heart) disease. It's worth noting, though, that normal selenium blood levels were associated with a lower heart disease risk.

Another review found that, while selenium supplements alone didn't affect heart disease risk, adding selenium to other antioxidants did. Researchers found that when selenium was part of an antioxidant supplement, the risk for heart disease and all-cause mortality (death fro all sources) was lower than when selenium or antioxidants were taken separately. This led the researchers to believe that selenium is an essential part of any antioxidant supplement.

A third review examined how selenium status (how much selenium you have in your body) affects both the incidence and mortality of heart disease. It was concluded that high levels of selenium in the body are associated with a decreased risk of heart disease. However, researchers cautioned that excessive selenium intake may be harmful.

Clearly, more research is needed to support the role of selenium in heart disease.

Some evidence suggests that selenium may help prevent and treat type 2 diabetes.

One small selenium study was performed on adult males and females with type 2 diabetes. In the study, participants followed a Mediterranean diet (an eating plan high in plant-based foods and healthy fats and low in red meat and processed foods) and took 200 micrograms of selenium per day on an empty stomach. By the end of the six-month trial, participants had significant reductions in fasting blood sugar, A1C, total cholesterol, and low density lipoprotein (LDL) cholesterol (considered "bad" cholesterol).

It should be noted, though, that we do not know for certain if these study results were due to selenium supplementation, adherence to the Mediterranean diet, or a combination of both.

Alternatively, some research has found a possible causal relationship between high selenium status and type 2 diabetes. Yet, the 20132018 National Health and Nutrition Examination Survey (NHANES) found no association between selenium status and the prevalence of diabetes.

In the end, there is not enough strong evidence that confirms the role of selenium in either the development or prevention of type 2 diabetes. More research is needed.

There is some belief that selenium levels may factor into COVID-19 infection and infection severity.

Selenium has been found to have antioxidant and anti-inflammatory effects, as well as an influence on immune function. This may explain why one study found that regions of China with higher levels of selenium in the soil had decreased rates of COVID-19 infections.

A systematic review noted that various studies have correlated a deficiency in selenium to more severe infections from COVID-19. One study included in the review found that high levels of selenium in the urine were found in fatal cases. However, other studies have found no link between selenium levels and COVID-19 infections.

Research should continue in this area with the hope of finding more consistent results.

WLADIMIR BULGAR/SCIENCE PHOTO LIBRARY

Although rare in the United States, a selenium deficiency may lead to serious health issues.

Selenium deficiency has been linked to such conditions as heart disease, cancer, male infertility, cognitive decline, and inflammation. Selenium is also known to be important for normal development, immunity, and delaying the progression of AIDS in patients with human immunodeficiency virus (HIV).

You may develop a selenium deficiency for various reasons.

A selenium deficiency may occur due to diet, where you live, or other factors.

Possible causes of selenium deficiency include:

A deficiency in selenium may lead to certain illnesses, including:

Additionally, selenium deficiency may be associated with male infertility. Some research also suggests that a deficiency in selenium may negatively impact the nervous system and lead to increased anxiety or the development of depression or Alzheimer's disease.

A healthcare provider can properly identify a selenium deficiency through an exam and lab tests.

Taking selenium supplements or consuming too much selenium in food may lead to side effects. Side effects of selenium can be mild or severe.

You are more likely to experience side effects if you ingest too much selenium, either acutely or chronically.

Common side effects of selenium include:

If you experience side effects while taking selenium supplements, stop use and speak with a healthcare provider. Mild side effects should resolve on their own with time and treatment.

Selenium in amounts commonly found in foods is not thought to cause side effects.

However, taking extremely high doses of selenium may cause severe side effects, such as:

You should seek immediate medical attention if you experience these or other severe side effects after using selenium.

Selenium is an essential nutrient throughout the life cycle. This means you must consume enough selenium through food or supplements for health. However, precautions should be taken when using selenium supplements.

How you take selenium supplements affects their safety. If you take a high dose of selenium or take selenium for too long, you may experience various side effects.

Talk with a healthcare provider before using selenium supplements, especially if you have a preexisting medical condition or are taking any medications.

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

There are guidelines called Dietary Reference Intakes (DRIs) for taking selenium daily. DRIs provide dosage information for people of all ages and genders based on scientific evidence. Essential nutrients, like selenium, have DRIs.

The Recommended Daily Allowances (RDAs) for selenium are as follows:

An Adequate Intake (AI) (an average nutrient intake for adequate needs) has been established for infants. From birth to 6 months old, infants need 15 micrograms/day of selenium, while older babies ages 7 to 12 months need 20 micrograms/day.

Selenium supplements tend to come in doses much larger than these RDAs. Work with a healthcare provider before taking selenium supplements to determine the proper dose. Typically, you can get all the selenium you need through your diet.

Selenium supplements can be toxic if you take too much.

Mild cases of selenium toxicity may result in:

In severe cases, taking too much selenium may lead to:

Because selenium can become toxic, tolerable upper limit levels (ULs) have been established. The UL pertains to all food, drinks, and supplements containing selenium. Do not exceed the following ULs for selenium:

To prevent toxicity, never exceed dose recommendations for selenium supplements, and keep these ULs in mind.

Selenium may interact with certain medications, supplements, or nutrients. These interactions may alter the way selenium or your medications work.

There is a possible interaction between selenium and cisplatin, a type of chemotherapy used to treat cancer. Cisplatin may reduce the amount of selenium in your body. But there is also some evidence that selenium may decrease the toxic side effects of cisplatin.

Evidence supporting other selenium interactions is weak or nonexistent. Despite this, additional interactions may exist for selenium. Tell a healthcare provider what medications and supplements you take before starting selenium.

Also, it is essential to carefully read the ingredients list and nutrition facts panel of a new supplement to know which ingredients and how much of each ingredient is included. Please review supplement labels with a healthcare provider to discuss any potential interactions with foods, other supplements, and medications.

Keep selenium supplements out of direct sunlight and store them in a cool, dry place. It's important that supplements do not overheat.

It's also important to keep selenium supplements out of sight and reach of children and pets who may accidentally ingest them.

Discard any remaining selenium supplements once they reach their expiration date or as indicated on the packaging.

Does selenium have any health benefits?

Selenium is an essential mineral, which means your body needs it for certain processes.

Selenium is also an antioxidant and may have additional health benefits. Some research shows that selenium may be beneficial for heart health, diabetes, fertility, inflammation, cognitive decline, and viral infections.

It's best to get selenium from your diet rather than supplements if possible. Too much selenium in your system can cause side effects and toxicity.

Who should not take selenium?

Typically, selenium supplements are only necessary if you are deficient in the mineral. Taking selenium without a deficiency present may result in selenosis, or selenium toxicity.

Selenium may interact with various medications and may not be appropriate for all health conditions. Talk with a healthcare provider before taking selenium supplements.

Can you get selenium from food?

Many foods contain selenium. Foods are preferred over supplements for obtaining selenium.

Selenium can be found in foods like seafood, meat, poultry, eggs, dairy, grains, Brazil nuts, and vegetables.

How do I know if I have a selenium deficiency?

A selenium deficiency is rare, especially in the United States.

People who are deficient in selenium may develop various diseases. These include Keshan disease, Kashin-Beck disease, and cretinism.

A selenium deficiency may also impact the nervous system, which could result in anxiety, depression, or cognitive impairment.

The best way to get selenium is through your diet. Selenium supplements may contain higher levels of the mineral than you need. Getting selenium through food rather than supplements is thought to be safer and more effective.

Selenium is found in both plant and animal foods. The amount of selenium in plant-based foods may depend on how much selenium was in the soil in which they were grown. This means that selenium levels may vary depending on your country or region.

Animal-based foods tend to contain more selenium than vegetables, cereals, and fruits. Food sources of selenium include:

Remember that you only need selenium in small amounts. Many of these and other selenium-containing foods can provide your daily selenium needs in just one serving.

If a healthcare provider has recommended that you use selenium, there are a few things to keep in mind when looking for the right supplement.

Selenium supplements are mostly available as capsules, tablets, and liquid extracts. Some supplements may contain other nutrients or ingredients, so read the nutrition label and ingredient list to know what you're getting.

You can find selenium supplements that are organic, vegan, and/or gluten-free.

Selenium is often added to daily multivitamins. It may be present as selenomethionine, sodium selenate, or other forms in dietary supplements.

If possible, look for selenium supplements that have been approved by a third party like USP, ConsumerLab.com, or NSF. Dietary supplements are not well-regulated in the United States, and these third parties ensure that supplements actually contain what is listed on the label.

Selenium is an essential mineral that you need in small amounts. It's important to many aspects of your health, including metabolism and the synthesis of hormones.

It's important to get the right amount of daily selenium, as either too much or too little can cause health issues. Food is the best source of selenium.

If you're thinking of using selenium supplements, talk with a healthcare provider first to learn how to use them safely.

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Selenium: Benefits, Side Effects, and More - Verywell Health

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The U.S. Food and Drug Administration is warning consumers that the agency continues to receive adverse event reports related to selective androgen receptor modulators, commonly called SARMs. Social media posts by influencers and sellers of SARMs contribute to the availability and promotion of these dangerous products.

Targeting teenagers and young adults, videos on social media platforms tout SARMs as a quick or easy way to improve physical appearance, gain muscle mass, or increase athletic performance.

SARMs, which are chemical substances that mimic the effects of testosterone and anabolic steroids, are not FDA approved. Online vendors and social media influencers are using social media to make SARMs seem safe and effective.

The reality is SARMs are potentially dangerous. The FDA continues to receive adverse event reports associated with SARMS use. The real number of consumers experiencing adverse events is likely higher due to underreporting. Because these are not approved drugs, consumers may be reluctant to report adverse events or may not be aware that they can report adverse events that they experience. In addition, they might not know that their symptoms are being caused by the product.

Studies and reports show SARMs are associated with serious or life-threatening health problems, such as:

Although SARMs are often marketed as dietary supplements or sold for research use only, they are considered unapproved drugs. SARMs cannot be legally marketed in the U.S. as a dietary supplement or drug at this time. These products are often sold with no warnings on the labels, potentially leading consumers to believe the products are safe.

The FDA recommends consumers talk to a health care professional about the use of any products for increasing muscle mass or enhancing athletic performance.

The FDA has issued warning letters to companies selling unapproved products marketed as SARMs over the years. The FDA has also pursued criminal actions for distributors of these products.

Because these are unapproved drug products with potentially dangerous side effects, and they have not been reviewed by the FDA for safety or efficacy, consumers should be advised against using SARMs. Consumers should consult a health care professional if they are experiencing any side effect they believe may be associated with the use of a SARMs product.

The FDA encourages health care professionals and consumers to report any adverse event related to the use of SARMs products to the FDAs MedWatch Adverse Event Reporting program. To file a report, use the MedWatch Online Voluntary Reporting Form. The completed form can be submitted online or via fax to 1-800-FDA-0178.

Additional guidance on how to report issues with products can be found at the FDA 101: How to Use the Consumer Complaint System and MedWatch.

Additionally, you can reach out to your local consumer complaint coordinator: Consumer Complaint Coordinators.

04/26/2023

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FDA Warns of Use of Selective Androgen Receptor Modulators ... - FDA.gov

Probiotic supplements may do the opposite of boosting your gut health according to an article inThe Washington Post. The article advises readers to "beware of the hype" and cautions: "Taking gummies, powders and capsules of live microorganisms can disrupt the balance of bacteria in the intestinal tract of healthy people and lead to less microbial diversity." Going beyond that, the article contends that studies show that taking probiotic supplements can reduce the levels of microbial diversity in your gut, "which is linked to a number of health problems.

The International Probiotics Association (IPA) critical response teamissued a response to the article, noting that the "hype" surrounding probiotics is actually backed by research. "Underpinning this multibillion-dollar industry are over 1,600 registered probiotic clinical studies, over 700 indications for probiotic supplements, and millions of probiotic doses taken daily around the world by a variety of individuals, with no reported deaths in healthy people due to probiotic supplementation to date. Probiotic foods and dietary supplements are regulated around the world with a variety of safe lists, and a number of quality and manufacturing procedures. This is not hype, this is a science-backed, established industry."

Regarding the idea that probiotics damage the microbiome, IPA saidscientific evidence does not support that assertion. "Microbiome profiling is often performed in probiotic studies, but is not a clinically accepted biomarker, and varies greatly in how it is performed, analyzed, and interpreted," IPA explained. The association also pointed to a recent scientific review paper on safety of probiotics that discourages relying on microbiome profiling as a safety assessment. "Thus, while lower diversity in the gut microbiota is generally linked to several health problems, no evidence has been provided by the author to demonstrate that probiotics can lower the diversity and thus cause health problems."

Dissecting the Washington Post article, IPA raised several concerns, and made counter arguements, including:

IPA concludes by noting that probiotics have documented health benefits for healthy individuals. "Within the probiotic industry, there is generally a lack of longitudinal studies on safety, efficacy, and nutri-vigilance, and this is typically due to the high cost and low return on investment for low margin products in the food and dietary supplement categories. That being said, the probiotic industry is moving towards interconnected standards and best practice guidelines not only for manufacturing and production, but also for scientific and technical aspects. As health issues worsen within the U.S. and globally, the negative focus on 'beneficial biotic' ingredients should instead give rise to the benefits of probiotics, fermented foods, and all other biotics. The Washington Post should focus their efforts to highlight positive research regarding immunity, gastrointestinal, and overall health instead of relying on social media evidence to fear monger amongst consumers who seek to derive benefit for their gut and overall health."

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Probiotic supplements may do the opposite of boosting Gut Health ... - WholeFoods Magazine

Hangover remedies are as old as hangovers themselves. After a night of too much merriment, the ancient Romans made a habit of consuming raw owl eggs; meanwhile, the 1878 World Exposition in Paris saw the introduction of the prairie oyster. Some swear by staples like fried food, tomato juice, or even more alcohol. The one thing these remedies all share is that none of them are rooted in science.

But now, emerging research has identified a number of science-backed ingredients that actually show evidence of easing the symptoms of a hangover. Here are a few with scientific backing.

Botanical Rehydration Formula Promotes Liver Health

One emerging hangover remedy targets a well-known hangover culprit: dehydration. Alcohol consumption reduces the amount of vasopressin in the body; in turn, this causes the kidneys to excrete more urine, causing fluid loss. This dehydration is responsible for several hangover symptoms, including headaches and fatigue.1

In fact, every standard serving of alcohol causes a net fluid loss of 3.5 fl oz, says Andreea Simo, manager of quality and regulatory for hydration-supplements brand HydraLyte. A 5-fl-oz glass of wine, for instance, causes 8.5 fl oz of fluid loss. Simo explains that HydraLytes formulation uses a precise ratio of water, electrolytes, and glucose to cause rapid rehydration, enabling the body to absorb water as soon as one starts drinking alcohol. HydraLyte also offers HydraLyte Plus Liver Support, which combines rehydration with antioxidants and vitamins that support liver function.

The formula includes botanicals like milk thistle, which is popular for its liver health benefits, Simo says. Milk thistle has been recognized around the world for its beneficial impact on the liver and has been studied extensively in several human clinical trials. HydraLyte Plus Liver Support helps lower oxidative stress and combat free radicals, both of which have been shown to increase with alcohol consumption.

Nutraceutical Gummy Bears Change the Pre-Game Routine

When it comes to hangovers, an ounce of prevention is worth a pound of cure. Sean ONeill, founder of Toast! Supplements, says most hangover remedies fail because consumers take them at the wrong time.

By the time youre hung over, theres nothing that can help you, ONeill says. Not all the hydration and greasy food in the world can save you.

Thats why Toast! Supplements created Before You Drink, a hangover remedy designed to be taken, as the name says, before one drinks. Before You Drink gummies consist of milk thistle, matcha green tea, Opuntia cacti (prickly pear cactus) powder, and L-cysteine, plus a variety of nutrients like zinc, niacin, and thiamine.

Before You Drink is rooted in research conducted by the Alcohol Hangover Research Groups (AHRG) founder Joris Verster, PhD. AHRG was founded to promote research on alcohol-related hangovers.

The AHRG has found that alcohol metabolism and the inflammatory response associated with alcohol consumption appear to be the [cause of hangovers], ONeill explains. Research shows a significant relationship between cytokines and the severity of hangovers. Research has also found that individuals with higher levels of zinc and niacin report less-severe hangovers. Similarly, another study found prickly pear reduced hangover symptoms, seemingly through its anti-inflammatory effects.

Nicotinamide Tablets Break Down Alcohol Byproducts

At least one hangover remedy is targeting alcohol directly with an enzyme-based approach. Sober Rush is a hangover remedy containing 60 mg of reduced beta-nicotinamide adenine dinucleotide (NADH), or nicotinamide, per serving. The product was developed at the UCLA Cancer Center.

The root cause of a hangover is the buildup of acetaldehyde, Sober Rush said in a press release. The enzymes in Sober Rush break down acetaldehyde before it has an opportunity to cause hangover symptoms.

NADH is the first discovery in the world that can be applied to unravel alcohol-induced liver damage, said Sober Rush Founder Yong Wu, MD, PhD, in a press release. By preventing most of the negative effects from alcohol from ever occurring, Sober Rush allows people to experience and enjoy alcohol more positively.

Emerging Hangover Remedies Embrace Science

Gone are the days of old home remedies and folk cures. Whether its by reducing acetaldehyde, calming inflammation, or rapidly rehydrating the body, modern hangover supplements are demonstrating that they are effective because theyre rooted in science.

References

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Do hangover supplements actually work? - Nutritional Outlook

You may be forgiven if you are unfamiliar with Aquaman, a superhero who breathes underwater, communicates with sea creatures, and possesses superhuman strength and agility. But revisit past columns if you havent learned that fish are the real superheroes. Why? Because when mere mortals consume fish, their bodies gain extraordinary powers to fight the arch-nemesis of illness.

Studies have repeatedly shown that the omega-3 fatty acids found in fish oil have remarkable health benefits, including reducing the risk of heart disease, improving cognitive function, and reducing inflammation throughout the body.

To gain these benefits, eating enough fatty fish, like salmon and mackerel, isnt easy, especially with high food prices. For a fraction of the cost, fish oil supplements are a no-brainer.

Whats preventing some people from taking this superhero of supplements?

Some people suffer from fish burps. Its what happens when your digestive system lets out a little aquatic airfare, and a pungent reminder of your fish oil supplement.

The prevalence of burping or other gastrointestinal side effects when taking omega-3 fish oil supplements can vary depending on the individual. Some studies report that 30% of individuals may experience gastrointestinal symptoms such as burping, heartburn, or diarrhea. Most people experience no effects at all.

Why do people burp from fish oil? The main reason is that fish oil is a rich source of omega-3 fatty acids, which can be difficult for the body to digest, leading to the release of gas, which causes burping.

For those who are affected by burping, taking fish oil supplements can be a real problem. Not only is the burping unpleasant and embarrassing, but it can dissuade people from taking fish oil altogether, leaving them without the health benefits.

The likelihood of experiencing burping or other gastrointestinal side effects may also depend on the dose and formulation of the supplement being used.

And thats where there is a good solution to the burping problem. Look for a fish oil supplement that offers a form more readily accepted by the stomach. One example to be found at health food stores is Certified Naturals Omega3X fish oil containing MaxSimil, which is pre-digested with enzymes, leading to better absorption and making it much less likely to cause burps.

To explain, omega-3 fatty acids are a type of polyunsaturated fat that are often found in the form of triglycerides. Triglycerides are the main form of fat in the human body and in the food we eat. They consist of a glycerol molecule and three fatty acids. In consuming omega-3 fatty acids, the role of the digestive system is to capture them for use as energy.

But our bodies contain a lot of water, and these oily triglycerides therefore can pass right through the bodys digestive system and out the other end, all benefits missed. The purpose of using enzymes is to convert the fats from a triglyceride to a monoglyceride. Monoglycerides are the form of fat that our body must convert fish oils into, so having it pre-digested into a monoglyceride makes it easier for our system to absorb, and thus less burping.

In another approach to reduce burping, some supplements involve gelcaps that are enteric-coated for delayed release, but these can contain undesirable plasticizers.

For some, no matter how good the supplement, burping can remain a problem. Try refrigerating the capsules and taking them with food. Remember, accepting a little burp is better than forgoing the benefits.

If persistent or severe burping persists, talk to your healthcare provider, as these symptoms may indicate an underlying health condition or allergy.

Dr. W. Gifford-Jones is a graduate of the University of Toronto and the Harvard Medical School. For more than 40 years, he specialized in gynecology, devoting his practice to the formative issues of womens health.

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Common Sense Health: Fish oil is the superhero of supplements - The Independent

Red yeast rice, or RYR, is a unique supplement or ingredient created by culturing and fermenting rice with specific strains of yeast.

The fermented product includes bioactive compounds that have a physiological effect and a red color that results from the fermentation process.

RYR has gained attention for its role in cholesterol reduction and cardiovascular disease risk reduction.

When whole, it contains carbohydrates, protein and a small amount of fat as well as pigments, sterols and isoflavones.

The exact composition of RYR depends on the type of rice and yeast. Theres a degree of variability in function and safety.

Several types of bioactive compounds known as monacolins are found in RYR. The most effective of these is monacolin K, which is structurally identical to the statin lovastatin. As with its pharmacological twin, monacolin K inhibits cholesterol production in the liver. But monacolin K from RYR has a wide range of efficacy, which makes its effects less predictable than a statin.

Clinical studies have been conducted on RYRs lipid-lowering effect. A review of 20 clinical trials found that it had an LDL cholesterol-lowering impact similar to low-intensity, low-dose statins such as pravastatin, simvastatin and lovastatin. A reduction of 15% to 25% was reported in subjects of different ethnicities, demonstrating the benefits of this supplement.

Other markers of cardiovascular disease health have been measured, too, including triglycerides, HDL-cholesterol, C-reactive protein, flow-mediated dilation and pulse-wave velocity. All of these improved with RYR supplementation, though the magnitude of improvement varied among studies.

The federal Food and Drug Administration issued warnings in 2007 and 2013 regarding the use of RYR that focused on its safety, effectiveness and a lack of product standardization. Because the efficacy of RYR varies depending on the product, the cholesterol-lowering benefit also varies.

One disadvantage to RYR is the presence of potentially harmful compounds like citrinin, which can harm kidney function and impair fertility. So if youre considering RYR supplements, look for one thats certified as citrinin-free.

Clinical research has settled on effective doses of three to 10 milligrams of monacolin K from RYR per tablet.

RYR and RYR extract are commonly found as dietary supplements. These can be combined with other nutritional and bioactive compounds that aid in cholesterol lowering such as soluble fiber, plant sterols, probiotics and phytochemicals. Talk with your doctor before taking RYR.

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Red yeast rice nutritional supplements health benefits, risks ... - Chicago Sun-Times