Hi!
Every month, we summarize 150+ recent studies for our Examine Members. You can read five of last month’s most favorited Study Summaries for free by clicking on the links below.
The Study Summaries marked with 
are Editor’s Picks, which provide more details about the study, mention related studies, and include helpful graphics.
Want more evidence-based nutrition information?
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A martial art for the heart: Tai chi outperforms aerobic exercise for blood pressure reduction
- In this randomized controlled study, tai chi improved systolic blood pressure to a larger degree than aerobic exercise among adults with prehypertension.
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Is vitamin D status associated with dementia risk?
- In this prospective cohort study, insufficient or deficient serum vitamin D levels were associated with an increased risk of dementia.
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Examining the effects of different types and timings of protein on muscle mass and strength
- In this network meta-analysis of randomized controlled trials, adults undergoing resistance training gained muscle mass and strength when adding protein from dairy (e.g., milk, whey protein), meat, or mixed sources to their diet and when adding protein after exercise and/or at night.
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Cold water immersion reduces muscle growth during resistance training
- In this meta-analysis of randomized controlled studies, cold water immersion after resistance exercise reduced gains in muscle size compared to resistance training without cold water immersion, though the effect appeared small in magnitude.
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Probiotics and synbiotics can have antiobesity effects
- In this meta-analysis of randomized controlled trials, supplementation with probiotics or synbiotics reduced body weight and body fat in adults.
You can also check out the most-favorited summaries from previous months.🔥
So, did you find something of interest? If not, please reply to this email to let me know which topics you’d like us to tackle. And if you’re ready to keep up with the latest research, you can try out Examine+ for free for 7 days.
Sincerely,
Morgan Pfiffner, MS Editor of Examine’s Study Summaries
Quiz of the week
Question:
**Answer:** Tryptophan
The serotonin system has been implicated in symptoms of attention deficit hyperactivity disorder (ADHD). Because tryptophan is a precursor to serotonin, consuming higher levels of this amino acid may have favorable effects for adults with ADHD. However, the effects of tryptophan supplementation on symptoms of ADHD haven’t been well characterized, and a recent study found that supplementation with tryptophan had no effects on ADHD symptoms. Read more about tryptophan.