Daily Value

 In today’s episode of Daily Value, we explore the relationship between magnesium supplementation and blood pressure management. Although past research has produced mixed results, a recent umbrella meta-analysis (PMID: 39280209) has provided new insights into the impact of magnesium on cardiovascular health. With hypertension being a major risk factor for heart disease and stroke, understanding how magnesium can help regulate blood pressure is more important than ever.Episode Talking Points:The statistical importance of lowering blood pressure on cardiovascular and kidney disease risk.The role of magnesium in calcium regulation, muscle function, and vascular tone, and how it supports healthy blood pressure levels.Findings from a recent umbrella meta-analysis (PMID: 39280209) showing reductions in systolic and diastolic blood pressure with certain doses for a specific length of time.https://www.sciencedirect.com/science/article/pii/S0011393X24000250 

In today’s episode of Daily Value, we explore the complex and ever-evolving topic of Traumatic Brain Injuries (TBIs), with a focus on new findings related to nutritional support and recovery. TBIs are often referred to as "invisible injuries" due to their [at times] subtle presentation, but they can have long-lasting effects on brain health and function. Recent research suggests that targeted supplementation may aid in recovery and even mitigate some of the long-term impacts of TBIs. Episode Talking Points:*Mechanisms of TBI pathology, including primary and secondary injury phases that affect brain metabolism, neuroinflammation, and energy production.*Highlighting a recently published narrative review paper (PMID: 39125311) suggesting nutritional interventions that may offer neuroprotection if used peri-TBI.*The role of creatine supplementation in maintaining ATP levels during recovery.*How omega-3 fatty acids in certain doses, particularly DHA, may promote brain repair/recovery.*Other nutrient strategies that show promise in supporting brain health post-TBI.https://www.mdpi.com/2072-6643/16/15/2430

In today’s episode of Daily Value, we look at new research that highlights how Nicotinamide Riboside supplementation, for the first time, was shown to elevate NAD+ levels in the brain, with potential implications for cognitive health and longevity. Episode Talking Points:*Mechanisms through which NAD+ supports brain health, including its role in DNA repair, energy production, and neuroprotection.*Key findings from a recent study showing a 16% average increase in cerebral NAD+ levels just hours after NR supplementation.*The potential for NR supplementation to help protect against age-related cognitive slowdown and support overall brain health.https://onlinelibrary.wiley.com/doi/10.1002/mrm.30227#:~:text=Another study assessed the effects,to a 30-day placebo

In today’s episode of Daily Value, we explore new research that affirms taurine's heart benefits, focusing on its effects on heart rate, blood pressure, and heart function in healthy and conditioned populations. Taurine is thought to be the most abundant amino acid in the heart, accounting for approximately 50% of the total free amino acids in this organ. As such, it’s no surprise that taurine plays a critical role in cardiovascular physiology. To some taurine may be associated with energy drinks, but it is now [and becoming more] recognized for its role in improving heart function and improving cardiovascular health.Episode Talking Points:Mechanisms through which taurine promotes cardiovascular health: calcium regulation, nitric oxide production, and influencing effects on the renin-angiotensin-aldosterone system.Findings from a recent meta-analysis affirming the heart benefits of taurine (PMID: 39148075).Dosing strategies: how daily taurine supplementation, at specific amounts, can help improve certain cardiovascular markers.Tune in to see if taurine supplementation makes sense for your heart.

Discover the fascinating connection between Ashwagandha and enhanced physical performance. Recent research suggests it may improve VO2 max, leading to better endurance. The discussion covers how Ashwagandha influences the body's stress responses and potential recovery benefits. Dosing strategies are also explored, highlighting the importance of specific amounts for optimal results. This episode combines science and practical advice, making a compelling case for considering Ashwagandha in your fitness routine.

In the latest episode of Daily Value, we look at new research on creatine monohydrate's potential to enhance cognitive function, based on a recent meta-analysis published in Frontiers in Nutrition (PMID: 39070254). Traditionally used for its athletic performance benefits, creatine is now emerging as a promising supplement for brain health and cognitive enhancement.Talking Points:*Does creatine supplementation enhance cognitive function(s)?*Theoretical mechanisms: creatine enhances brain ATP levels through phosphocreatine resynthesis, offers neuroprotection against oxidative stress, and may act as a neuromodulator affecting neurotransmitters like acetylcholine.*Dosing strategies: The episode examines the complexities of optimal dosing protocols, discussing whether short-term high-dose loading or prolonged moderate dosing is more effective for increasing brain creatine concentrations.*Target populations: gender differences and health status may matter for who will experience more pronounced cognitive benefits from creatine supplementation.I discuss the practical implications of these findings and discuss whether creatine supplementation is right for youhttps://pubmed.ncbi.nlm.nih.gov/39070254/https://www.sciencedirect.com/science/article/pii/S2950273X24000249

 In the latest episode of Daily Value, we dive into the global crisis of micronutrient inadequacies, based on research published in The Lancet Global Health. This study provides the first-ever global estimates on inadequate consumption of 15 essential micronutrients, revealing widespread deficiencies impacting billions of people.Talking Points:Widespread Deficiencies: 68% of the global population lacks sufficient iodine intake, 67% are deficient in vitamin E, and 66% in calcium. Iron, riboflavin, folate, and vitamin C deficiencies also affect over 4 billion people worldwide.Gender Disparities: Women and men are disproportionately impacted by different micronutrient deficiencies.Health Impacts: These deficiencies are linked to cognitive impairment, weakened immune systems, and increased risks of chronic diseases.We discuss the public health implications of these deficiencies and provide insights into strategies like dietary diversification, food fortification, and micronutrient supplementation to tackle this growing issue.https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(24)00276-6/fulltext

 N-acetyl cysteine (NAC) shows promise for heart attack preventionHeart attacks and strokes are a leading cause of death in developed countries - accounting for ~20% of all deaths in the U.S. Frequently, heart attacks and strokes are caused by blood clots (blood platelets that form when they are not needed, causing a narrowing/blockage of blood vessels) formed through arterial thrombosis. Current antiplatelet agents (e.g., aspirin) are effective but can increase major bleeding risk. As such, there is a growing need to prevent arterial thrombosis different from antiplatelet agents.A recent study published in Arteriosclerosis, Thrombosis, and Vascular Biology investigated the potential of NAC as an agent to prevent arterial thrombosis. Utilizing both [cell-based] human blood models and mouse (in vitro) models, the research demonstrated that NAC significantly delayed and even prevented thrombus formation dose-dependently without increasing bleeding risks.Findings:*NAC treatment extended clot formation times by up to 3.7 times compared to controls in the human blood [cell] model.*NAC entirely inhibited platelet aggregation and occlusive clot formation at higher doses than the above point in the cell model.*A 400 mg/kg (via injection in rodents) dose of NAC in mice effectively prevented arterial occlusion post-injury.*Lower doses (200 mg/kg - via injection in rodents) of NAC reduced clot stability, suggesting working as both an acute and preventative clotting therapy.The study showed that NAC interferes with von Willebrand factor (a large protein crucial for blood clotting) activity. NAC acts against VWF rather than platelets to prevent clot formation. Thus, providing a safer alternative to traditional antiplatelet drugs that carry higher bleeding risks. 

 Zinc and the Common Cold: What You Need to KnowWhat does zinc do for the body? Zinc is an essential trace element vital for immune function, wound healing, and DNA synthesis. It supports over 300 enzymes and the proper function of immune cells like T-cells and macrophages. Zinc also aids in the production of antibodies that fight infections.A recent review in the Cochrane Database of Systematic Reviews found that zinc supplements might not prevent colds, but taking zinc at the onset of symptoms can reduce the duration by about two days. This represents a 10-20% decrease in illness length, which is clinically significant.Takeaways:1. Zinc element in immunity: vital for immune cell function and enzyme activity, making it crucial in fighting infections.2. Supplementation: Zinc gluconate and zinc acetate lozenges may effectively reduce cold duration if taken within 24 hours of cold symptoms.3. Zinc supplementation reduces sick days of the common cold, but does not affect the odds of catching a cold or symptom severity.4. Zinc deficiency: Can lead to significant health issues, emphasizing the need for adequate intake.Safety note: Zinc supplements are generally well-tolerated, but high doses can cause nausea and gastrointestinal distress. Do not exceed the Tolerable Upper Intake Level of 40 mg/day regularly for adults without medical supervision.What zinc should I take? Zinc gluconate and zinc acetate lozenges can be effective for boosting the immune system during colds. They can reduce the duration of symptoms if taken at the onset of illness. Consult your healthcare provider before starting any supplement regimen.Zinc deficiency symptoms:Weakened immune responseHair lossDiarrheaDelayed wound healingLoss of appetiteImpaired growth and development in childrenBenefits of zinc:Zinc Benefits For Men: Supports testosterone production, muscle growth, and overall immunity.Zinc Benefits for Women: Crucial for reproductive health, skin health, and immune function.Zinc-rich foods:Red meatSeafood (especially oysters)PoultryBeansNutsWhole grainsDairy productsStay informed, stay healthy.References:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8543785/https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD014914.pub2/full 

Does magnesium supplementation reduce muscle soreness across various physical activities?a review paper published in the Journal of Translational Medicine explored the effects of magnesium supplementation on muscle soreness across different physical activities.Findings:*Reduction in muscle soreness: magnesium significantly reduced muscle soreness and improves feelings of recovery in subjects.*Performance enhancement: positive effects on performance metrics, including improved blood glucose levels and reduced muscle damage markers.*Protective effects: regular magnesium intake showed a protective effect on muscle integrity during intense physical activities, such as professional cycling and team sports.Dosage and timing: The review suggests that individuals engaged in intense physical activities should consider a magnesium dosage 10-20% higher than the Recommended Dietary Allowance (RDA), ideally taken in capsule form 2 hours before training.  Of note, information regarding the effectiveness of this specific dose and time is very scarce. It was also advised to maintain magnesium levels within the recommended range during the off-season.Why magnesium is important for recovery: magnesium, an essential intracellular cation, is crucial for numerous biochemical reactions, including energy production, neuronal activity, cardiac function, and muscle contraction. Magnesium deficiency can impair physical performance and exacerbate muscle soreness post-exercise.What magnesium is best for muscle recovery: tissue distribution data would suggest magnesium citrate is best for muscle recovery. However, long-term magnesium intake far outweighs acute tissue distribution after a single dose of magnesium.What are magnesium-rich foods: Nuts and Seeds:Almonds: 80 mg per ounceCashews: 74 mg per ouncePumpkin Seeds: 150 mg per ounceChia Seeds: 95 mg per ounceFlaxseeds: 40 mg per tablespoonLeafy Greens:Spinach: 157 mg per cooked cupSwiss Chard: 150 mg per cooked cupKale: 30 mg per cooked cupLegumes:Black Beans: 120 mg per cooked cupLentils: 71 mg per cooked cupChickpeas: 78 mg per cooked cupEdamame: 99 mg per cooked cupWhole Grains:Quinoa: 118 mg per cooked cupBrown Rice: 86 mg per cooked cupOats: 61 mg per cooked cupBarley: 35 mg per cooked cupSources:PMID: 29637897PMID: 34111673PMID: 38970118