Blood clots can be extremely dangerous, leading to cardiovascular events such as heart attack or stroke. A recent study suggests that nattokinase (NK) — which is derived from the fermented soy food natto — may help combat the formation of abnormal blood clots and improve blood flow.

Participants in the study included 12 healthy young men. The researchers drew blood at the baseline of the study, after which the participants were given either a single-dose of 2,000 FU nattokinases or a placebo. The researchers drew blood again after 2, 4, 6, and 8 hours.

At the six and eight hour mark, the researchers noted elevated levels of D-dimer concentrations. D-dimer is a small protein fragment that is present after a blood clot has been degraded. They also noted significantly elevated blood fibrin/fibrinogen degradation products (more indications of blood clot degradation) four hours after the participants took the NK and a decline in factor VIII (a blood protein involved in clotting) activity at the four and six hour points. Finally, they noted significantly prolonged activated partial thromboplastin time (a test that characterizes blood coagulation) at two and four hours.

Researchers from Japan Bio Science Laboratory conducted the study. It was published on June 25, 2015, in Scientific Reports.

Nattokinase is an enzyme that is extracted and purified from the Japanese fermented soy food natto. Previous studies suggest that nattokinase may help reduce the levels of toxic amyloid fibrils that build up in the brain and are associated with Alzheimer’s disease.

While nattokinase is has been a common part of the Japanese diet for thousands of years, it is not very common in the Western diet. If you’re looking to add more nattokinase to your diet, consider a high quality supplement.

Cranberry juice is best known for its benefits related to urinary tract health. However, more research is emerging that suggests that it may also help with cardiovascular health. Most recently, a study has linked drinking cranberry juice with improved vascular function and blood pressure.

Participants in the study included 10 healthy men between the ages of 18 and 40. They were given two cups per day of water with a range of cranberry juice concentrations starting at 0 and ending at 117%.

The researchers found that all of the concentrations of cranberry juice benefited flow-mediated dilation (FMD), which is a measure of blood vessel functioning. More specifically, they noted FMD magnitudes increasing around 1 to 2.5%, depending on the dose and the time that it was assessed.

The highest decrease in systolic blood pressure was 10 mmHg and was recorded 6 hours after consuming the cranberry juice. The researchers also noted decreases of around 10-15% in Augmentation Index in some of the cranberry juices when compared with baseline. Augmentation Index is regarded as a marker of systemic arterial stiffness.

Researchers from the University Dusseldorf in Germany conducted the study. It was presented at the 2015 Cranberry Health Research Conference the week of October 12, 2015.

Cranberries are packed with beneficial vitamins, minerals, dietary fiber and antioxidants. They have been shown to provide a lengthy list of health benefits including improved urological health, heart health protection, and help controlling excess inflammation. They also have been linked with lower plaque formation on teeth and improved cholesterol levels.

As the baby boomer generation reaches retirement age, there is a growing market for male sexual health supplements. A recent study suggests that taking a daily supplement of purified Shilajit may boost testosterone levels in healthy men by as much as 20%.

Participants in the study included 75 healthy men between the ages of 45 and 55. They were given either 500 mg of Shilajit or a placebo daily for 90 days. Because many Shilajit supplements on the market are diluted or counterfeit, this study used a standardized supplement that contained no less than 60% total bioactives, including no less than 50% of fulvic acids, no less than 0.3% of DPs, and no less than 10% of dibenzo-alpha-pyrone chromoproteins.

At the conclusion of the study, the researchers noted that the supplement was associated with a 20% increase in total testosterone levels and a 19% increase in free testosterone levels.

Researchers from the J.B. Roy State Ayurvedic Medical College and Hospital conducted the study. It was published online ahead of print on September 22, 2015, in the journal Andrologia.

Shilajit is a sticky, tar-like substance used in Ayurvedic medicine. Its active ingredients include fulvic acids, dibenzo alpha pyrones, humins, humic acids, trace minerals, vitamins A, B, C and P (citrines), phospholipids and polyphenol complexes, terpenoids.

Previous studies on the efficacy of Shilajit are limited but suggest that, in addition to helping with male sexual health, it may have beneficial effects on blood lipid levels. If you decide to take Shilajit, make sure that the supplement you choose is verified for potency and purity, as the market is flooded with impure versions.

High levels of homocysteine are associated with a higher risk of cardiovascular disease. A recent study suggests that a daily supplement of N-acetyl cysteine (NAC) may lower levels of the amino acid homocysteine and improve blood pressure levels.

For this study, researchers examined two trials: one that included 40 middle-aged men with elevated blood lipid levels and one that included 42 middle-aged men with normal blood lipid levels. There were smokers and non-smokers included in both studies.

After examining the data, the researchers found that a daily dose of 1.8 grams of NAC was associated with a significant decrease in homocysteine levels by an average of 11.7%. In comparison, the placebo groups had an average reduction of 4.1%. Cysteine levels in both supplement groups increased by an average 28.1%, whereas the placebo groups showed increases of only 4%. No significant differences were noted between the men with elevated blood lipid levels and those with normal blood lipid levels, nor were differences seen between smokers and nonsmokers.

Additionally, the researchers noted significantly decreased blood pressure in all of the men. However, only the men with elevated blood lipid levels had significant decreases in diastolic blood pressure.

Researchers from the University of Marburg in Germany conducted the study. It was published on October 7, 2015, in the American Society for Nutrition.

NAC is an altered form of the amino acid cysteine and like other sulfur-containing nutrients, NAC is a powerful antioxidant. The body converts NAC to cysteine. While NAC is not naturally found in foods, cysteine can be found in high protein foods such as a range of meats. It can also be found in dairy products. However, if you’re looking for a high dose of NAC, it’s recommended that you take a high quality supplement.

One effect of high altitudes can be acute mountain sickness (AMS), with symptoms that include headache, dizziness, insomnia, and extreme fatigue. A recent study suggests that consuming nitrate-rich beetroot juice may help restore blood vessel function in healthy people suffering from AMS.

Participants in the study included eight people who took part in a high altitude expedition in the Himalaya. Their blood vessel function was measured before and during the high altitude expedition using a flow-mediated dilation test that uses ultrasound to measure blood vessel function. As expected, the blood vessels contracted at high altitude.

While at high altitude, the participants were given either nitrate-rich beetroot juice or a placebo juice with no extra nitrate, with a 24-hour break between tests. The researchers found that the nitrate-rich beetroot juice was associated with the blood vessels relaxing and returning to normal function at high altitude. The placebo, however, did not have the same effect.

Researchers from the Norwegian University of Science and Technology conducted the study. It was published online ahead of print on the August 2015 issue of Nitric Oxide.

Previous studies have linked nitrate with improved regulation of blood flow, better blood pressure, cellular signaling, glucose homeostasis, and improved tissue responses to low oxygen levels as well as improved cardiovascular health.

In addition to nitrate, beetroot juice is packed with nutrients such as folic acid, vitamin C, vitamin B complex, amino acids and calcium. It has been associated in previous studies with lowering blood pressure, improving digestive health, boosting stamina and combating liver problems. While beetroots are perhaps the most popular nitrate rich food, if their taste does not appeal to you, nitrates can also be found in spinach, broccoli, cabbage, kale, cucumber, garlic, pumpkin, radishes, and string beans.

A recent study suggests that a supplement containing vitamin E, folic acid, and vitamin B12 may help improve cognitive functioning in people with mild cognitive impairment.

Participants in the study include 34 people with mild cognitive impairment and an average age of 66. Twenty-two of the participants were given the supplement which contained vitamin E, folic acid, vitamin B12 and 1500 mg of a proprietary blend that consists of n-acetyl l-cysteine, acetyl l-carnitine and SAMe. The remaining 12 were given a placebo daily for one year. The study was a six-month trial, with a six-month open label extension during which the placebo group also took the supplement.

All of the participants took a Dementia Rating Scale questionnaire at the beginning of the study and then at three-month intervals up until the 12-month mark. They were also given the CLOX-1 test at the same intervals, which asks participants to draw a clock from memory. Both tests were used to assess cognitive functioning.

The researchers found that the supplement was associated with an improvement in the Dementia Rating Scale and maintenance of performance on the CLOX-1 test, indicating improved cognitive functioning. In comparison, the placebo group did not show improvements on the DRS scale and declined in the CLOX-1. However, once they started taking the supplement, they also improved on the DRS scale and stopped declining on the CLOX-1. Sixty-seven percent of the supplement group improved or stayed the same on their cognitive functioning scores and also maintained or improved their clock test, while only 18% of the placebo group did the same.

Researchers from the University of Massachusetts Lowell conducted the study. It was published in the October 2015 issue of the Journal of Alzheimer’s Disease.

Previous studies have shown that vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and help reduce the risk of amyotrophic lateral sclerosis (ALS).

Folic acid is the synthetic form of folate, a water-soluble B vitamin. Folate plays an essential role in many of the necessary functions of the human body. It has been associated with nervous system function, red blood cell formation, and hormone function. Previous studies have also found a potential link between this vitamin and reductions in hearing loss and birth defects.

Our bodies do not naturally synthesize B vitamins. However, it is easy to increase your intake by eating more folate- rich foods, such as liver, eggs, beans, sunflower seeds, asparagus, leafy green vegetables, oranges, strawberries, cantaloupes, and other melons.

Food sources of vitamin B12 include liver, turkey giblets, oysters, clams, king crab and whole milk. If your diet is not rich in these products, you should consider supplementing with a high quality multivitamin or vitamin B12 supplement. If you’re looking to add more vitamin E to your diet, try eating more sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots.

Antibiotics are known to disturb the healthy bacteria in the gut, which can induce antibiotic-associated diarrhea and allow harmful bacteria such as Clostridium difficile to flourish. A recent study suggests that supplements of the probiotic Saccharomyces boulardii may help reduce the risk of antibiotic-associated diarrhea and Clostridium difficile-associated diarrhea.

For this meta-analysis, researchers examined 21 studies from the Cochrane Library, MEDLINE, and EMBASE. Sixteen of the studies — with a total of 4,780 participants — were determined to be appropriate for the analysis.

After examining the data, the researchers found that taking supplements of S. boulardii was associated with a reduction in antibiotic-associated diarrhea from 17.4% to 8.2% in adults. In children, the reduction in antibiotic-associated diarrhea was even more pronounced, going from 20.9% to 8.8%. Additionally, they found that the probiotic was associated with a reduced risk of Clostridium difficile-associated diarrhea, but only in children.

Researchers from the Medical University of Warsaw conducted the study. It was published online ahead of print on July 27, 2015, in Alimentary Pharmacology and Therapeutics.

Saccharomyces boulardii is aprobiotic yeast. Previous studies have found that it may help reduce diarrhea as well as help with general digestion problems. People also use it for lactose intolerance, urinary tract infections, vaginal yeast infections, high cholesterol, hives, fever blisters, canker sores, and acne.

Saccharomyces boulardii can be eaten on its own or taken in supplement form.

A recent study suggests that people with metabolic syndrome may not absorb dietary vitamin E as effectively as people without metabolic syndrome. It also found that cow’s milk — both with and without fat — helped people better absorb the natural vitamin E found in foods.

Metabolic syndrome is an increasingly common ailment in the United States characterized by a group of risk factors that contribute to coronary artery disease, stroke, and type-2 diabetes. The risk factors include obesity, high blood pressure, insulin resistance, large waist circumference, high triglyceride levels and high cholesterol.

Participants in the study included 10 people with metabolic syndrome and 10 people without. They were given either nonfat, reduced-fat, or whole milk along with a vitamin E supplement containing a-tocopherol. The researchers collected blood at regular intervals for 72 hours after ingestion.

The researchers found that participants who drank milk when they took the vitamin E supplement absorbed between 26.1 and 29.5% of the vitamin. The participants with metabolic syndrome absorbed less of the vitamin E than the healthy participants in the study.

The researchers suggest that obese people could increase their ability to absorb vitamin E by losing weight. However, fat-containing foods are one of the main ways that the body gets vitamin E. Therefore, they recommended that people with metabolic syndrome be instructed on how to cut calories without cutting consumption of higher fat, higher vitamin E foods.

Researchers from Ohio State University conducted the study. It was published on October 7, 2015, in the American Journal of Clinical Nutrition.

Vitamin E has eight different forms: four tocopherols (alpha, beta, gamma, delta) and four tocotrienols (alpha, beta, gamma, delta) and has been shown to help many aspects of the body.

Previous studies have shown that vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and help reduce the risk of amyotrophic lateral sclerosis (ALS).

If you’re looking to add more vitamin E to your diet, try eating more sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots.

Long recovery times after a workout can hinder athletes in their fitness goals. A recent study suggests that a lemon verbena supplement may help athletes sleep better, reduce muscle pain, and improve recovery time.

Participants in the study included 26 athletes who were given 1.2 g of the lemon verbena extract or a placebo daily for 21 days. They were quizzed daily in order to assess their feelings of recovery after a night of sleep and they were given a “Profile of Mood States” test weekly. The researchers also performed blood tests to measure markers of oxidative stress and inflammation.

At the conclusion of the study, the researchers found that the supplement group had a 44% improvement in quality of sleep, when compared with the placebo group. They also had significantly lower markers of oxidative stress inflammation in their blood, including protein carbonlys, malondialdehyde and myeloperoxide.

Researchers from the University Miguel Hernandez of Elche in Spain conducted the study. It will be published in an upcoming issue of Current Topics in Nutraceutical Research.

Lemon verbena is a flowering plant that has been traditionally used in folk medicine as a diuretic, a gout remedy and to treat inflammation of the liver and spleen. Previous studies have found that it is useful for digestive disorders, agitation, joint pain, insomnia, asthma, cold, fever, and skin conditions.

Previous studies have shown that polyphenolic compounds from plants may have significant cardiovascular benefits. Now a new study has found that drinking a polyphenol-rich juice may lower blood pressure, especially in people with hypertension.

Participants in the study included 134 healthy people between the ages of 50 and 70 who were given a juice containing red grape, chokeberry, cherry, and bilberry, the same juice with additional blackberry juice, or a placebo for 12 weeks.

The researchers measured blood pressure at the onset, halfway point, and conclusion of the study. They found that systolic blood pressure was reduced by an average 6.9 mmHg in the polyphenol juice groups at the six-week point.  By the end of the study, that reduction had only increased by an additional 0.8 mmHg. They did not see any additional benefits from the added blackberry juice.

When the researchers looked more closely at the data, they found that the blood pressure lowering effects were notably more pronounced in people who had high blood pressure at the beginning of the study.

Researchers from the University of Oslo and the Norwegian Institute of Food, Fisheries, and Aquatic Research conducted the study. It was published in the October 2015 issue of the British Journal of Nutrition.

Previous studies have linked polyphenol intake with a variety of health benefits, including helping with weight management and reducing inflammation. Polyphenols can be found naturally in many foods, including honey, a variety of fruits and vegetables, red wine, chocolate, tea, certain oils and many types of grain.