As people age, they usually have a decline in muscle mass and function. A recent study suggests that beta-alanine supplementation may help increase exercise capacity and inhibit declines in executive brain function that occur after endurance exercise in people over the age of 50.

Participants in the study included 12 healthy adults with an average age of 60. Over the course of 28 days, half of the group took 2.4 g of beta-alanine, divided into 800 mg doses, while the other half took a placebo. All of the participants underwent a cycling test before and after supplementation to measure exercise capacity. Executive function was measured using Stroop Tests before and following exercise during which they had to identify words and colors.

The researchers found that the beta-alanine supplement group had increased exercise capacity. They cycled 3.8 minutes longer following supplementation compared to baseline. Endurance exercise induced declines in executive function were eliminated. No similar benefits were seen in the placebo group.

Researchers from the University at Buffalo conducted the study. It was published on July 11, 2018, in the Journal of the International Society of Sports Nutrition.

Beta-alanine is an amino acid that can primarily be found in meats but the most effective way to consume beta-alanine is in a supplement form.

Arginine is used in sports nutrition to increase blood flow. However, all arginine supplements may not be equal. A recent study suggests that inositol-stabilized arginine may be more bioavailable than arginine hydrochloride.

Participants in the study included 10 healthy men, half of whom were given inositol-stabilized arginine, while the other half was given arginine hydrochloride over the course of 15 days. At the end of that 15-day period, the researchers analyzed arginase and ADMA levels. Arginase and ADMA are two enzymes that are known to inhibit arginine levels and nitrous oxide synthesis, respectively.

This was followed by a seven day washout period, after which the participants took the other supplement for another 15 days.

The researchers found that arginase levels were inhibited after the participants took the inositol-stabilized arginine, with no effects on ADMA levels. There were no effects noted for arginine hydrochloride.

Researchers from Nutrition 21 conducted the study. It was presented at the Nutrition 2018 Conference, which took place from June 9 to 12, 2018, in Boston.

Arginine is an amino acid that is a part of most proteins. In the body, it changes into nitric acid. Arginine can be found in gelatin, chocolate, carob, coconut, oats, whole wheat flour, soybeans, and wheatgerm.

Research suggests that omega-3s may provide protection in the case of traumatic brain injury. However, a recent study suggests that the vast majority of college football players do not potentially protective levels of omega-3s in their blood, despite the very high risk of traumatic brain injury in that group.

Participants in the study included 112 NCAA Division 1 college football players. The researchers drew blood from all of the players and found that only one had an omega-3 index of 8%. That is the level that is considered to be best for cardiovascular and neuroprotective benefits. The mean omega-3 index for the players was 4.35%.

The researchers also noted that college football teams are not allowed to give players omega-3 supplements, as the NCAA is a food first organization.

Researchers from Texas Christian University conducted the study. It was presented in poster form at a meeting of the American College of Sports Medicine Conference in Minneapolis, MN held the week of May 29, 2018.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in omega-3s. For people who don’t like fish, consider taking a daily high quality non-fish supplement that has been tested for purity and potency.

Chicory root fiber is a prebiotic, which means it helps feed probiotic bacteria. A recent study suggests that chicory root fiber may help three to six year olds improve their gut microbiota composition and strengthen their immune systems.

Participants in the study included 142 boys and 128 girls between the ages of three and six. Over the course of 24 weeks, they were given either six grams of prebiotic fiber or a control daily. Stool samples were collected at baseline for microbiota analysis, and anthropometric measurements were taken. These measurements were taken again after 24 weeks.

During the supplemtnation period, physicians recorded diagnoses. Parents recorded disease symptoms, kindergarten absenteeism, dietary habits, and stool consistency.

After the 24 week supplementation period, the researchers noted a 19.9% increase of Bifidobacterium and a 7.8% increase of Lactobacillus in the prebiotic group, when compared with the placebo. They also noted softer stools, a reduced number of fevers that required medical attention, and significantly lower instances of sinusitis in the prebiotic group, when compared with the placebo.

There were no reported differences in number of infectious episodes and duration of the episodes between the two groups.

Researchers from the Clinical Center of the University of Pécs led the study. It was published on July 3, 2018, in The Journal of Nutrition.

Age-related macular degeneration is the number one cause of legal blindness in people over 50 in the United States. A recent study suggests that diet may affect eye health as you age and that following the Mediterranean diet may lower the risk of developing age-related macular degeneration (AMD).

Researchers from The University of Auckland in New Zealand examined data from 18 studies to evaluate the role of food intake and diet on AMD. They found that adherence to the Mediterranean diet was associated with a decreased risk of AMD progression. An Oriental diet was associated with lower prevalence of age-related macular degeneration.  Adherence to a Western diet was associated with increased prevalence of age-related macular degeneration.

The researchers also found that high glycemic index diets and alcohol consumption of greater than two drinks per day had increased association with AMD.

The study was published on June 21, 2018, in Clinical & Experimental Ophthalmology.

The Mediterranean diet is characterized by high amounts of vegetables, legumes, cereals, fish, fruits and nuts, healthy mono-saturated fats such as olive oil, low amounts of saturated fats, moderate alcohol intake, and low intake of meat and dairy products.

An Oriental diet has higher intake of vegetables, legumes, fruit, whole grains, tomatoes, and seafood. A Western diet has higher intake of red meat, processed meat, high-fat dairy products, fried potatoes, refined grains and eggs.

Anthocyanins are the antioxidants that give fruits and vegetables red, orange, blue, or purple color. A recent study suggests that dietary supplements containing anthocyanins may help improve insulin resistance and cholesterol levels.

For this study, researchers pooled data from 19 randomized clinical trials that looked at the effects of anthocyanin supplementation on cardio-metabolic biomarkers in adults. The doses of anthocyanins in the trials ranged from 31.45 mg to 1,050 mg per day.

After examining the data, the researchers found a significant positive correlation between anthocyanin supplementation and the homeostasis model (HOMA-IR), which is a measure of insulin resistance. They also found an association between anthocyanin supplements and cholesterol levels when the dose was more than 300 mg per day for more than 12 weeks.

Researchers from Tehran University of Medical Sciences conducted the study. It was published online ahead of print on July 2, 2018, in Clinical Nutrition.

Blueberries, cranberries and acai have particularly high levels of anthocyanins.

Skin naturally and gradually loses its elasticity, ability to hold and lock in moisture, and ability to produce collagen quickly and in large quantities as you age. A recent study suggests that taking a low-molecular-weight collagen peptide may help improve skin health by improving hydration and elasticity.

Participants in the study included 64 women between the ages of 40 and 64 who took either a type I collagen hydrolysate derived from fish or a placebo daily for 12 weeks. The supplement had a tripeptide content of at least 15%. Parameters of skin hydration, wrinkling, and elasticity were assessed at baseline and after 6 weeks and 12 weeks.

The researchers noted significantly higher skin hydration values after six weeks and 12 weeks in the collagen group. After 12 weeks, visual assessment score and three parameters of skin wrinkling were significantly improved in the collagen group compared to the placebo group.

For skin elasticity, one parameter out of three was significantly improved in the collagen group after 12 weeks. When compared to the placebo group, two parameters out of three in the collagen group were significantly improved.

Researchers from CHA University in Korea led the study. It was published on June 26, 2018, in Nutrients.

While depression is a psychological illness, there may be physical causes and connections as well. A recent study suggests that dietary fiber consumption may be inversely related to depression symptoms.

For this study, researchers examined data from the National Health and Nutrition Examination Survey, which took place from 2007 to 2014 and included the dietary habits and nutritional status of more than 16,000 Americans.

After examining the data, they found that people who consumed 21 grams of fiber per day were less likely to exhibit depression symptoms than those who consumed less. They also found that the average intake was only 15 grams per day, suggesting that more fiber might be a good recommendation for people prone to depression.

Researchers from Qingdao University in China conducted the study. It was published in the October 2018 issue of Nutrition.

There are two types of fiber: soluble and insoluble. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.

Athletes are always looking for ways to boost their workouts. A recent study suggests that a combination of glutathione and L-citrulline may help increase lean muscle mass in men who take part in resistance training.

Participants in the study included 75 resistance-trained men between the ages of 18 and 35. All of the participants were non-smokers, at low risk for cardiovascular disease, and hadn’t taken any nutritional supplements for the three months prior to the study.

Over the course of eight weeks, the men took either a 200 mg glutathione plus 2 g L-citrulline supplement, a 2 g L-citrulline-malate supplement, or a placebo. The men took their supplement capsules one hour before exercise. On non-exercise days, they took them with breakfast.

Participants completed testing training sessions for body composition and muscle strength before supplementation, and at 4 and 8 weeks of supplementation. Venous blood samples were taken at the beginning of the study and after 8 weeks.

At the conclusion of the study, the researchers noted a significant increase between lean mass and strength for the bench press exercise in the supplement group. The increase was observed only at week four.

They found no significant differences between the groups for training volume, body mass, fat mass, and total body water after week eight.

Researchers from Baylor University conducted the study. It was published on June 27, 2018, in The Journal of the International Society of Sports Nutrition.

Foods rich in glutathione include asparagus, spinach, avocado, squash, melons, grapefruit and peaches. It is also found in meat sources of protein, whole wheat, oatmeal, bran flakes, popcorn, and whey protein.

L-citrulluine is found in watermelons, other melons, squash, cucumbers, and pumpkins.

High blood pressure is a well-known risk factor for cardiovascular disease, but it may affect cognitive health as well. A recent study suggests that people with high blood pressure may be at a higher risk of developing dementia.

Participants in the study included people between the ages of 40 and 65. All of them were normotensive or hypertensive, and had no sign of structural damage and no diagnosis of dementia. The researchers conducted tests to determine hypertensive status, organ damage, and microstructural damage.

A specific battery of tests was administered to gain insights into the neurocognitive profile of the participants. The researchers found that people with hypertension had significant alterations in three white matter fiber-tracts. The damage was detectable by MRI but not detectable by conventional neuroimaging, suggesting that MRI could be a good way to diagnose dementia early.

The participants with hypertension also scored significantly worse in cognitive tests related to brain regions that are connected through these three white matter fiber-tracts. The tests included executive functions, processing speed, memory, and related learning tasks.

Researchers from IRCCS NeuroMed led the study. It was published on June 12, 2018, in Cardiovascular Research.