Hello!
It’s Nick, Head of Research at Examine. We’ve completed a number of good page updates since I last emailed you — check them out:
Major Updates (Considerable updates to the FAQs, database, or both.)
- 5-HTP is the precursor to serotonin, a neurotransmitter involved in regulating many body processes like mood, sleep, and appetite. 5-HTP can increase levels of serotonin in the brain, which may reduce symptoms of depression and reduce appetite.
- Akkermansia muciniphila is a species of bacteria found in the intestinal microbiome. A. muciniphila is generally considered to be health promoting and is thought to support our gastrointestinal and metabolic health. While A. muciniphila can be taken as a supplement, clinical research is needed to confirm whether this has any beneficial effects.
- Butterbur is an herb most commonly known for its use in migraine prevention. However, this herb has fallen out of favor due to the risk of liver toxicity in commercial formulations.
- Casein is a type of protein found in milk, and it makes up about 80% of the proteins in cow’s milk. Casein is sometimes called a slow-digesting protein because it forms a gel in the stomach and therefore takes longer to digest than whey protein.
- The ketogenic diet limits carbohydrate intake and promotes a higher fat intake with a moderate amount of protein. Carbohydrates are usually limited to 50 grams per day. It has been used to help with weight loss, for glycemic control in people with diabetes, and as an adjunct treatment for treatment-resistant epilepsy.
- Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.
- N-acetylcysteine is a precursor for the amino acid L-cysteine. It has antioxidant, anti-inflammatory, and mucus thinning properties. NAC can act as a direct antioxidant, but more importantly, it provides the cysteine required for the production of glutathione, a powerful antioxidant produced in the body. NAC is commonly taken as a supplement for health and wellness and is used in clinical settings to treat drug overdose, cystic fibrosis, and chronic obstructive pulmonary disease.
- Phosphatidylserine is a fat-soluble amino acid derivative found in high amounts in the brain, where it contributes to cognitive functioning. Phosphatidylserine has been studied the most for cognition in adults over 50, for people with high chronic stress, and for exercise performance, but further research is needed to confirm any benefit.
Minor Updates (Small additions, changes, or corrections.)
- Coenzyme Q10 is a molecule found in mitochondria that plays a critical role in producing energy for the body. It also plays an important role in the endogenous antioxidant system.
- DHEA is a steroid hormone produced by the adrenal glands. It’s a precursor to (i.e., is made into) estrogen and testosterone, and can exert weak benefits on its own. As an “antiaging” or performance enhancing supplement, its benefits are inconsistent.
- Resveratrol is a bioactive molecule found in plant sources such as grapes, peanuts, blueberries, and, famously, red wine. Resveratrol has anti-inflammatory and antioxidant properties that benefit cardiovascular function, glycemic control, and lipid metabolism. Although it’s promoted for lifespan extension, there’s no evidence for this effect in humans and limited evidence in animals.
- St. John’s Wort, also known as Hypericum perforatum HP, is an anti-depressant herb that is commonly used for its neurological effects. While it appears effective, it is well known to adversely interact with a variety of pharmaceuticals.
A quick reminder: Do you want free, full access to Examine+ through your public or school library? Let your librarian know about our library access page. Here are three way to do that:
- Head to your local library’s website and tell them you love Examine and want library access, through their Contact Us page or “Suggest a Resource” link.
- Visit your local library in person and let a librarian know.
- Reply to this email and we’ll do the legwork if you send us your library’s contact page. They’ll be much more interested if the message comes directly from you though, so choose option #1 or #2 if possible!
As always, I love hearing from you, so please reply if you have any suggestions for studies or topics we should cover. And if you’re ready to see all the content we have to offer, you can try out Examine+ for free for 7 days.
Until next time! Nick Milazzo, MS, MPH Head of Research
Quiz of the week
Question:
**Answer:** Beta-glucans
Beta-glucans are a type of viscous soluble fiber found in oats. They are believed to be the major driver of the cholesterol-lowering effects of oats and may also have small benefits for blood sugar control. Oat beta-glucans can also be taken as a supplement, with dosages of at least 3 grams daily being linked to reductions in cholesterol. Read more about beta-glucans.