Strength and muscle mass can dwindle as we age, but research has found that a whey protein-based, multi-ingredient supplement could help boost them. The study was published in PLoS One and included 49 healthy men, ages 72 to 74. For the first six weeks of the study, the men were randomly selected to receive a supplement drink or a placebo drink twice daily. The supplement drink contained a combination of ingredients found to affect age-related muscle mass and function; specifically, each supplement drink provided 30 g of whey protein, 2.5 g of creatine, 500 IU of vitamin D, 400 mg of calcium, and 1,500 mg of omega-3 polyunsaturated fatty acids, with 700 mg as EPA and 445 mg as DHA. The placebo drink contained 22 g of maltodextrin, a starch derivative.

For the next twelve weeks of the study, the men continued drinking their respective beverages while engaging in an exercise program. The exercise program included resistance exercise sessions twice weekly and a high-intensity interval training session once weekly. After assessing the men’s strength and body composition, researchers found that:

• During the initial six-week phase, men taking the multi-ingredient supplement gained strength and lean body mass; men taking the placebo did not.
• During the twelve-week exercise phase, all the men gained strength, but the men taking the multi-ingredient supplement gained more upper body strength than the men taking the placebo.

While exercise alone is an effective way to build strength and muscle, this study showed that adding a multi-ingredient, whey-based supplement may bolster gains in strength. Most importantly, the study showed that a supplement with ingredients that have been previously associated with muscular health may increase strength and muscle mass without exercise. If further research confirms these findings, it could mean that supplementation alone may help people with limited mobility or others who are unable to exercise to build or maintain muscle mass and strength.

Source: PLoS One

The National Health Examination Survey (NHANES)—an ongoing, government-led initiative to assess the nutritional status of Americans—has found that a whopping 90% of children, adults, and women are choline-deficient. NHANES data reveals that mean daily intake of choline is 396 mg for men and 260 mg for women; however, the adequate daily intake levels for choline are 550 mg for men, 425 mg for women, 450 mg for pregnant women, and 550 mg for breastfeeding women. Similarly, the Nurses’ Health Study—a long-term study of women’s health—tracked 238,000 women and found that even women who consumed the most choline (95th percentile) did not meet the recommended intake levels. Further, research reported on the website, NutraIngredients-USA, shows that up to 50% of the population may have genetic variations that could increase their need for choline. So why is choline so important? Here are some ways that choline can have a significant impact on your health:

• Choline deficiency can lead to fatty liver disease and increases the risk of neural tube defects.
• In animal studies, choline supplementation during pregnancy leads to positive lifelong changes in the brain of offspring.
• Some studies (though not all) have found that choline supplements in the form of lecithin improve memory and cognitive function in people with memory problems and Alzheimer’s.
• Other data has found associations between higher choline intakes and reduced inflammation, as well as between higher choline levels and reduced liver damage from toxins.

Choline can be found in some foods and supplements; good dietary sources include eggs, soybeans, and organ meats. Supplements that contain choline include lecithin, phosphatidylcholine, and some vitamin products.

Source: NutraIngredients-USA

Research has found athletes with adequate vitamin D levels perform better than those with inadequate levels. The research was published in the International Journal of Sports Nutrition and Exercise Metabolism and included 103 college athletes from three separate National Collegiate Athletic Association programs in the southern United States. Researchers collected data on the athletes’ body composition, serum (blood) vitamin D levels, vitamin D and calcium intake, and sun exposure. To measure the athletes' performance, researchers had them do a vertical jump test, shuttle run test, triple hop for distance test, and one repetition maximum squat test. They found that:

• Despite living in southern latitudes, approximately 23% of the athletes had insufficient vitamin D levels (50 to 75 nmol/L), and 9% had deficient levels (less than 50 nmol/L). The remaining 68% of the athletes had adequate vitamin D levels (more than 75 nmol/L).
• The athletes with insufficient and deficient vitamin D levels had lower performance scores on all four physical tests.
• Most of the vitamin D-deficient athletes were non-Caucasian. Because skin pigments block the sun’s rays that stimulate vitamin D production, non-Caucasians in general have a higher risk of vitamin D deficiency.

This isn’t the first study to associate vitamin D levels with athletic performance. Multiple studies have found active people with inadequate vitamin D levels may have a higher risk of fractures. So, whether you’re an Olympian, a marathon runner, or a weekend warrior, it’s a good idea to keep up your vitamin D levels. Good food sources of vitamin D include fatty fish and fortified foods like milk and yogurt. A vitamin D supplement may also be a good choice, depending on your needs.

Source: International Journal of Sports Nutrition and Exercise Metabolism

Giving your dad a Father’s Day gift that supports a balanced lifestyle is a perfect way to give him something he'll use and feel good about. Here are some ideas to get your wheels turning:

• Companionship: Researchers have found having partners to exercise with can help motivate people to stick to a fitness routine. So, consider getting your dad a gift certificate to a fitness class or helping him find a walking or cycling group. Better yet, invite him to join you on regular walks or hikes.
• Motivation: Fitness trackers are a great exercise-motivator. If your dad's tech-saavy, get him a wearable device or an app for his smart phone or tablet that will monitor his heart rate and give him information about the intensity of his workouts.
• Mindfulness: Consider enrolling your dad in a mindfulness-based stress reduction (MBSR) course. MBSR has been found to reduce anxiety, depression, and stress in people with diabetes and heart disease.
• Flexibility: Help your dad find a yoga class that suits him. There's a growing body of evidence that shows having a regular yoga practice can help reduce stress and improve mood.
• Nourishment: If your dad has diabetes, look for engaging cookbooks that lean toward a Mediterranean diet or a low-glycemic load diet—these diets have a good track record for helping people manage their diabetes. Or, consider gifting him an essential kitchen tool, like a quality chef's knife or a Dutch oven.

Source: Journal of Psychosomatic Research

Coenzyme Q10 (CoQ10) is taken for conditions such as angina, hypertension, and migraines and is believed to work by improving the synthesis of ATP—our bodies’ cellular energy source—in mitochondria. In fact, according to a report from New Hope Network, CoQ10 remains the top choice in the mitochondrial-boosting supplement category. In 2016 alone, 24 million Americans have taken it and nearly 700 metric tons were produced! In addition, between 2001 and the present, the number of brands featuring CoQ10 has grown from 18 to 125.

However, even though CoQ10 is the star, it isn’t the only supplement in this category. For example, berberine, a chemical found in several plants, could be poised to steal the show. According to Dr. Michael Murray, chief formulator at Natural Factors, berberine both protects mitochondria and has other beneficial effects, such as lowering blood pressure and improving markers of metabolic syndrome. Nevertheless, there’s still a ways to go before berberine, or any other supplement, reaches the sales and stature of CoQ10 in this category.

Source: New Hope Network