Navigating the wide array of dietary supplements can feel like wading through a jungle, trying to find the gems among the overhyped. With promises of better health and a longer life, it's tough to know which supplements are truly backed by science and which are just passing trends. Here, we'll talk about the ones that science says are worth your attention.
Creatine
Creatine is like a secret weapon made from amino acids, helping with energy and muscle performance. It's not just for bodybuilders – it can boost your exercise capacity and help you gain muscle (the good kind) while training. And forget those old worries about it causing hair loss or kidney damage – research has debunked those myths.
Recent studies show that creatine might even help your brain as well as your muscles, which is super important when you're stressed out or getting older. And when you're taking it, remember to mix it with warm water – it dissolves better that way.
Protein Powder
Strong muscles aren't just for show – they're linked to living longer, healthier lives. So, it's essential to keep your muscle strength up as you age. Eating right and exercising can help, but sometimes you need a little extra protein boost.
While some studies suggest low-protein diets might help mice live longer, the same hasn't been proven in humans. So, it's important to keep those muscles strong, especially as you get older. And if you're not getting enough protein from food alone, protein powder can be a convenient way to fill in the gaps. Mix it into smoothies or shakes for a tasty and easy way to get your protein fix.
Trimethylglycine (TMG or betaine)
Ever heard of TMG? It's like a turbocharger for your cells, helping them produce more energy during high-intensity activities. Studies have shown it can boost strength and power, especially when combined with exercise. So, if you're hitting the gym hard, TMG might be worth a try.
But that's not all TMG can also help lower levels of homocysteine in your blood, which is linked to a higher risk of Alzheimer's disease. While more research is needed, it's promising stuff.
Vitamins and Minerals
All the vitamins and minerals you need from food alone can be tough. That's where supplements come in handy. Studies have shown that multivitamin-mineral supplements can improve cognition in older adults. But don't go overboard – look for supplements that provide what you need without going overboard on the dosage.
Omega-3
Omega-3 fatty acids, including ALA, EPA, and DHA, are essential for health, especially since our bodies can't produce ALA on their own. While fish is a rich source of EPA and DHA, supplements are often necessary to boost levels in the body. Research has shown that regular fish consumption is linked to better cognitive function. However, studies testing omega-3 supplements' effect on cognition have yielded mixed results, suggesting benefits may be limited to those who don't eat fish regularly. Omega-3s have shown promise in reducing the risk of heart attacks, particularly at a dose of 1g/day, and can also help lower triglyceride levels. Factors like dosage, EPA to DHA ratio, and individual health status affect their effectiveness. Look for supplements in capsule or liquid form, and take them with meals for better absorption.
Psyllium Husk
Psyllium husk is a soluble fiber that offers various benefits, from regulating blood sugar and promoting weight loss to reducing cholesterol and blood pressure. However, contamination with lead is a concern, so opt for brands tested for purity. It's available in powder or capsule form, and starting with a low dose and gradually increasing while drinking plenty of water is advisable.
Collagen
As the most abundant protein in the body, collagen is crucial for skin health. Supplements containing collagen peptides have shown promise in reducing wrinkles and promoting wound healing. Hydrolyzed collagen, in particular, has been found effective in enhancing skin hydration and elasticity. Dosage typically ranges from 10-15g per day.
Low-dose Melatonin
Melatonin, a hormone produced by the pineal gland, regulates our sleep-wake cycle. Its production increases in darkness, signaling the body to prepare for sleep. Studies have shown that melatonin supplements can aid in falling asleep faster and improving sleep quality. However, the optimal dosage and timing of melatonin intake are subjects of debate.
As a "chronobiotic agent," melatonin can adjust our sleep-wake rhythm. Current research suggests taking melatonin supplements 1-2 hours before bedtime for the best results. Taking melatonin when the body's natural levels are already high at night doesn't seem to have any effect. While our bodies typically produce 10 - 80 μg of melatonin per night, supplement users often consume much higher doses. However, the long-term effects of these higher doses require further investigation. It's advisable not to exceed a daily dose of 300 μg of melatonin.
Apart from its sleep-related effects, melatonin also acts as an antioxidant and anti-inflammatory agent. Aging leads to a decline in melatonin production, exacerbating inflammation and contributing to the aging process. To potentially counteract this decline, older adults might consider taking a low-dose, prolonged-release melatonin supplement before bedtime.
N-acetyl cysteine (NAC)
NAC, derived from the amino acid L-cysteine, plays a crucial role in maintaining the balance between oxidants and antioxidants in the body. As we age, oxidative stress increases, leading to age-related damage. Glutathione, a potent antioxidant, declines rapidly with age, making it essential to replenish its building blocks, including glycine, cysteine, and glutamate.
Although NAC research is still in its early stages, a recent study showed promising results. GlyNAC supplementation in older adults corrected glutathione deficiency, reduced oxidative stress, and improved mitochondrial function. Given that glycine is also found in collagen and TMG supplements, individuals taking these could consider adding 1 g of NAC per day from the age of 45.
Conclusion
Supplements offer potential benefits in addressing specific nutrient deficiencies, targeting specific health issues, or enhancing bodily functions. Nonetheless, it's advisable to prioritize obtaining nutrients from a well-balanced diet before resorting to supplements. It's crucial to exercise caution when using supplements to ensure they are safe for your health profile.
Seeking guidance from a qualified healthcare professional can assist in selecting the most suitable supplements tailored to your unique needs, taking into account your health condition, current medications, and health objectives. While the mentioned supplements hold promise, further randomized controlled trials are often necessary to fully ascertain their benefits, optimal dosages, timing of administration, and potential adverse effects.