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The Examine Team has completed some page updates since we last emailed you — check them out:
Major Updates (Considerable updates to the FAQs, database, or both.)
- Apigenin is a bioflavonoid that appears to reduce anxiety, affect immune health, and modulate hormones. It is found in chamomile tea and a variety of vegetables and herbs. Apigenin is stable when consumed as part of the diet but unstable when isolated from its source.
- Bergamot oil is the essential oil extracted from the peel of the bergamot orange, a citrus fruit. This oil is used in aromatherapy, perfumery, cosmetics, and pharmaceuticals and may promote relaxation and help reduce anxiety in adults. Bergamot oil should not be confused with bergamot extract, which refers to polyphenol-rich extracts of the juice, pith, and/or peel of the bergamot fruit, or with wild bergamot, an unrelated perennial plant in the mint family.
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- The Dietary Approaches to Stop Hypertension (DASH) diet is a nutritional strategy originally developed to treat hypertension (high blood pressure). It emphasizes high-fiber foods, like whole grains, fruit, and vegetables, as well as fish, poultry, and low-fat dairy and limits the intake of sodium, highly processed foods, and saturated fat.
- Flaxseed is the seed of the Linum usitatissimum plant and is frequently taken in the form of seeds, oil, or supplements as a source of fiber and alpha-linolenic acid (ALA). It is most often used to promote healthy blood pressure, blood glucose levels, and cholesterol levels.
- Grapefruit is a citrus fruit rich in bioactive phytochemicals. It has been linked to small reductions in body weight, cholesterol, and blood pressure in preliminary studies. Importantly, grapefruit interacts with many commonly used medications and could have detrimental outcomes when combined.
- L-Tyrosine is an amino acid that is used as a precursor for the synthesis of the catecholamines dopamine (DA) and norepinephrine (NE). DA and NE are depleted under stressful conditions, which can compromise cognitive function. L-Tyrosine supplementation may help alleviate acute stress-induced cognitive decline by restoring catecholamine levels in the brain.
- Nattokinase is an enzyme derived from the fermented soy food product nattō which appears to have some direct fibrinolytic (blood-clot-busting) activity. It is thought to have cardioprotective effects.
- Oil pulling is the Ayurvedic practice of swishing oil in the mouth to promote oral hygiene. While evidence to support the effects of oil pulling is limited, potential benefits include improved dental and gum health and reduced bacteria in the mouth.
- Psyllium fiber, derived from several species of the Plantago genus, is usually taken in its powdered husk form. It is best known for constipation relief but may hold other benefits for digestive and metabolic health.
- Sodium bicarbonate is a buffer that neutralizes acidity in the human body. It is used in dental products and antacids and sometimes to treat acidosis in critical illness. When taken as a supplement, sodium bicarbonate can enhance exercise performance.
- Vitamin K is a fat-soluble vitamin that plays a key role in blood coagulation, bone metabolism, and vascular health. Vitamin K1 is found in many leafy greens and soy, while vitamin K2 is found in meat and fermented foods and is synthesized by intestinal bacteria. Supplementation with vitamin K improves markers of bone health, and vitamin K is administered to newborns to prevent vitamin K deficiency bleeding.
- Ylang-ylang oil is an essential oil that has most commonly been studied as aromatherapy for anxiety and promoting calmness. While ylang-ylang oil may have some sedative-like effects, it has not improved anxiety in randomized controlled trials. More research is required to substantiate ylang-ylang oil’s sedative-like effects and to shed light on the mechanisms of how it might exert these effects.
Minor Updates (Small additions, changes, or corrections.)
- Alpha-Linolenic acid (ALA) is an essential omega-3 fatty acid found primarily in plants, including walnuts, chia seeds, flaxseed, hemp seeds, canola, and their respective oils. ALA has primarily been studied for its potential benefits for cardiovascular health and the prevention of cardiovascular disease, but the effects seem to be marginal at best.
- Astragalus membranaceus is an herb used in traditional Chinese medicine. It is claimed to have anti-inflammatory, cardioprotective, and anti-aging effects.
- Irritable bowel syndrome (IBS) is a common functional disorder of the large intestine characterized by long-term changes in bowel habits (e.g., frequent diarrhea or constipation) and abdominal pain. The exact causes are unknown, but research suggests that multiple factors — such as the gut-brain axis, abnormal muscular contractions, and gut microbes — could play a role in the disease. IBS can be managed with dietary modifications, psychotherapy, supplements, and prescription medications.
- 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 to treatment-resistant epilepsy.
- Macular degeneration (age-related macular degeneration) is a condition that causes blurred, limited, or no vision in the center of the eye’s visual field.
- 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.
- The Mediterranean diet refers to a dietary pattern originating from Greece, Southern Italy, and other countries surrounding the Mediterranean Sea. It has been extensively studied for cardiovascular disease prevention. It’s a plant-based diet that’s low in saturated fat, with key food components such as olive oil, leafy green vegetables, fruit, whole grains, nuts, legumes, fish, poultry, low-fat dairy, and a moderate intake of red wine.
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The Examine Team