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Hair and Skin

Introduction:

When it comes to hair and skin health, many people focus on topical treatments such as creams and lotions, but the truth is that nutrition plays a vital role in maintaining healthy hair and skin. A balanced diet rich in vitamins, minerals, and other essential nutrients can improve the health and appearance of your hair and skin. 

Causes of Poor Hair and Skin Health:

There are several causes of poor hair and skin health, including genetics, environmental factors, and lifestyle choices. Genetics plays a significant role in determining your hair and skin health. Environmental factors, such as exposure to UV rays, pollution, and harsh chemicals, can damage your hair and skin. Lifestyle choices such as smoking, excessive alcohol consumption, and poor diet can also contribute to poor hair and skin health.

Myths and Facts about Hair and Skincare:

Myth: You don’t need to eat a healthy diet to have healthy hair and skin.

Fact: Your diet plays a crucial role in the health and appearance of your hair and skin. A diet rich in fruits, vegetables, lean proteins, and healthy fats can improve the health and appearance of your hair and skin.

Myth: You can’t do anything to prevent wrinkles.

Fact: A healthy diet rich in antioxidants, such as vitamins C and E, can help prevent wrinkles.

Myth: Eating Chocolate Causes Acne

Fact: While there is no direct link between eating chocolate and acne, a diet high in sugar and processed foods can contribute to inflammation in the body, which can lead to skin issues. Consuming a balanced diet with plenty of fruits and vegetables can provide the necessary nutrients for healthy skin.

Myth: Drinking Water Will Hydrate Your Skin

Fact: While staying hydrated is important for overall health, drinking water alone will not hydrate your skin. It is important to also consume foods high in water content, such as fruits and vegetables, and to use a moisturizer to help lock in hydration.

Myth: Avoid lactose for better skin

The impact of lactose on skin health depends on individual factors such as genetics, lifestyle, and diet. While some people may experience skin problems related to lactose intolerance, others may not experience any noticeable effects. Additionally, other factors like stress, hormones, and environmental factors can also play a role in skin health.

Myth: Eating More Protein Will Give You Clear Skin

Fact: While protein is important for skin health, consuming excessive amounts can lead to inflammation in the body, which can lead to skin issues. It is important to consume a balanced diet with a variety of nutrient-rich foods, including protein sources such as lean meats, fish, and legumes.

Significance of nutrition in improving Hair and skin health:

  • The Importance of Protein for Hair Health:

Protein is an essential nutrient for healthy hair growth. Hair is made up of a protein called keratin, and if you don’t get enough protein in your diet, it can lead to hair loss and weak hair strands. Some excellent protein sources for hair health include lean meats, fish, eggs, nuts, and beans. Incorporating these foods into your diet can help promote healthy hair growth and prevent hair loss.

  • The Role of Vitamins and Minerals in Skin Health:

Vitamins and minerals play a crucial role in maintaining healthy skin. Vitamin C is an antioxidant that helps protect the skin from damage caused by UV rays and pollution. Vitamin A helps reduce the appearance of fine lines and wrinkles, while vitamin E helps to soothe and hydrate the skin. Zinc is a mineral that helps to control oil production and prevent acne. Other minerals like iron and copper are also essential for healthy skin. Incorporating foods rich in these nutrients into your diet can help promote healthy skin. – Iron – improving

The Role of Vitamins and Minerals in Skin Health:

  1. Vitamin C: This vitamin is essential for collagen production, which is important for maintaining skin elasticity and preventing wrinkles. It also acts as an antioxidant, protecting the skin from damage caused by free radicals. Foods rich in vitamin C include citrus fruits, berries, kiwi, papaya, broccoli, and red peppers.
  2. Vitamin A: Vitamin A is important for maintaining healthy skin cells and preventing acne. It also helps to protect the skin from UV damage. Foods rich in vitamin A include sweet potatoes, carrots, spinach, kale, and liver.
  3. Vitamin E: Vitamin E is an antioxidant that protects the skin from damage caused by free radicals. It also helps to moisturize the skin and improve skin elasticity. Foods rich in vitamin E include almonds, sunflower seeds, avocado, and spinach.
  4. Iron: Iron is important for maintaining healthy blood flow to the skin, which is necessary for delivering nutrients and oxygen to skin cells. Iron deficiency can lead to pale skin, dark under-eye circles, and a dull complexion. Foods rich in iron include red meat, poultry, fish, beans, and leafy greens.
  5. Zinc: Zinc is important for wound healing, preventing acne, and reducing inflammation in the skin. It also helps to regulate oil production in the skin. Foods rich in zinc include oysters, beef, chicken, beans, and nuts.
  • Collagen: Collagen helps improve skin elasticity and firmness by supporting the skin’s structure and preventing sagging and wrinkles. Collagen promotes hair growth and thickness by providing essential amino acids that are needed for healthy hair follicles and stronger hair strands.
  1. Fat – Essential fatty acids like omega-3 and omega-6 are crucial for maintaining healthy skin and hair. These fatty acids help to keep the skin moisturized and supple, while also promoting hair growth and preventing hair breakage. Fats are also important for absorbing the fat-soluble vitamins like vitamins A, D, E, and K  which are important for maintaining healthy skin and hair. Vitamin A helps to keep the skin and scalp healthy, while vitamin D helps to promote hair growth. Vitamin E is an antioxidant that protects the skin from damage, and vitamin K helps to reduce dark circles and bruises.
  2. Hydration – Hydration helps to maintain the skin healthy by maintaining the skin’s moisture barrier and preventing dryness, flakiness, and dullness. Hydration is also essential for healthy hair growth and thickness, as it helps to prevent breakage and maintain the natural shine and softness of the hair.

How Stress Can Affect Hair and Skin Health:

Stress can have a significant impact on hair and skin health. When you are stressed, your body produces cortisol, a hormone that can lead to hair loss and skin problems like acne and rashes. Stress can also cause you to engage in unhealthy habits like smoking and drinking, which can further damage hair and skin. To manage stress and protect hair and skin health, it’s essential to practice stress-reducing activities like meditation, yoga, and exercise.

The Impact of Hormonal Changes on Hair and Skin Health:

Hormonal changes can have a significant impact on hair and skin health, especially for women. During menopause, a decrease in estrogen levels can lead to thinning hair and dry, thinning skin. Hormonal imbalances can also lead to acne and other skin problems. To manage hormonal changes and protect hair and skin health, it’s essential to eat a balanced diet, stay hydrated, and use natural skin care products that support hormonal balance.

Some reasons why hormonal changes can affect hair and skin health include:

  • Androgens, such as testosterone, can cause an increase in sebum production, leading to oily skin and acne.
  • Hormonal changes during pregnancy or menopause can affect hair growth and texture.
  • Changes in estrogen levels can affect skin elasticity and hydration, leading to dryness and wrinkles.
  • Hormonal imbalances, such as in conditions like polycystic ovary syndrome (PCOS), can lead to excess hair growth and acne.
  • Thyroid hormone imbalances can cause hair loss and changes in skin texture.

Conclusion:

In conclusion, nutrition and good lifestyle habits play a vital role in maintaining healthy hair and skin. By eating a balanced diet rich in essential nutrients, staying hydrated, protecting your skin from environmental damage, avoiding unhealthy habits such as smoking and excessive alcohol consumption, and getting enough sleep and exercise, you can significantly improve the health and appearance of your hair and skin. If you are concerned about your hair and skin health, consult with a nutritionist or healthcare professional to develop a personalized plan for improving your nutrition and lifestyle habits.

 

Bibliography

 

  1. Indian Journal of Dermatology: http://www.e-ijd.org/article.asp?issn=0019-5154;year=2018;volume=63;issue=1;spage=3;epage=12;aulast=Khurana
  2. Journal of Nutrition and Metabolism: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
  3. Smith, Jane. “The Importance of Hair and Skin Nutrition.” Healthy Living Blog, Healthy Living Inc., 15 Feb. 2023, https://www.healthylivingblog.com/hair-skin-nutrition.
  4. Indian Council of Medical Research: https://www.icmr.gov.in/
  5. Harvard Health Publishing: https://www.health.harvard.edu/

Video topics:

 

Youtube videos:

 

  1. The Connection Between Nutrition and Acne: Foods to Eat and Avoid
  2. Protein and Hair/Skin Health: The Importance of Protein in Your Diet
  3. Superfoods for Healthy Hair and Skin: Ingredients to Add to Your Diet

Reels/shorts:

  1. Nourishing Hair and Skin with Antioxidants: The Power of Fruits and Vegetables
  2. Myths and skin health Diet
  3. Nutrients for Healthy Skin: Vitamins and Minerals to Improve Skin Health and Appearance
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Water and Electrolytes balance in Summer

Hydration power!

Our body is made up of almost 60% of water. Water is very important for many basic functions of the body such as transportation, chemical reactions, lubrication, shock absorption and temperature regulation.

Summer is a time where hydration becomes even more crucial for proper functioning of the body. The requirement of water for any individual depends on their age, gender, occupation and environmental conditions. But, in general, 3-4 litres of water on an average is vital and advisable.

Signs of dehydration-

Dehydration can occur to people of all ages but infants, children, and elders are more vulnerable to dehydration.

Some signs of dehydration:
-Headaches
-Muscle cramps
-Dark urine or no urination
-Dry nasal passage
-Cracked and dry lips
-Dry skin
-Feeling extreme thirst or parched

A simple method to identify if you are properly hydrated or not is to check for the color of your urine. Urine should be transparent to pale yellow in color, dark color urine can be a sign of dehydration. Also, try to focus on replenishing the lost fluids by sweating to prevent dehydration. Apart from water, consuming drinks containing electrolytes such tender coconuts are also great options.

Significance of electrolytes-

Electrolytes are minerals that carry an electrical charge. The electrolytes in the body are Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate, and Bicarbonates. Your cells use electrolytes to produce energy, which is why you might feel tired if you’re low on them. They’re all connected to fluid loss! That’s why the dynamic duo of water and electrolytes is so important for hydration.

An electrolyte imbalance can happen for many reasons such as,
-Dehydration
-Sweating
-Diarrhea
-Vomiting
-Severe burns
-Heart diseases
-Kidney diseases
-Eating disorders

Signs of electrolytic imbalance-

There are many symptoms that pop up due to electrolytic imbalance but it depends on the type of electrolyte that is out of balance. Some of the signs include fatigue, mood changes, confusion, stomach pain, loss of appetite, numbness in the hands and feet, irregular heartbeat or muscle cramping. Electrolytes are also found in foods like dense leafy greens, cucumbers, water fruits and celery.

Benefits of water and electrolytes in Summer

– It helps to balance your body temperature. Hence, keeps you cool and cope with summer better.
-Dehydration and electrolyte imbalance can cause brain fog as electrolytes play an essential role in supporting the neurotransmitters that your brain depends on.
-Drinking plenty of water and electrolytes may enhance physical performance during exercise sessions and especially during summer when the heat can induce further dehydration.
-Water and electrolytes help the blood carry oxygen to different parts of the body.
-Proper balance will also support digestive process.
-It will help you to keep your skin healthy!

Enjoy the summer to the fullest by ensuring to stay hydrated throughout and keeping your electrolytic balance in check!

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Autism

Autism is a very complex developmental and neurological condition that typically shows up during the infant stage of life. It includes a broad range of conditions related to developmental disorders that affects their behavioural and social skills. Classic symptoms include repetitive behaviour, poor motor skills, information and sensory processing. There is no known cause for the Autism spectrum of disorders, but both genetics and environment are believed to play a role.

How does Autism impact their nutritional status?

Children with Autism are 5 times more likely to have a meal time challenge which may include tantrums, extreme food selectivity, or poor eating behaviour. So, inadequate nutrition will be a very common phenomenon among Autistic children. Most common deficiencies include fibre, folic acid, calcium, iron, zinc, magnesium and vitamins.

Common nutrition problems

  • Poor diet
  • Nutritional deficiencies
  • Feeding problems
  • Food allergies or intolerances
  • Gastrointestinal disorders like constipation
  • Exposure to neurotoxins
  • Frequent illness and infections

Nutrition intervention

Diet

  • Look for their interests and enforce elimination / challenge (based on behavioural adaptations)
  • Gluten free
  • Lactose free
  • Rotation diet
  • Antifungal
  • Specific carbohydrate diet

Supplements

  • Multivitamin and mineral
  • Essential Fatty acid

Herbs and Nutraceuticals

  • Probiotics
  • Digestive enzymes
  • Antioxidants

Dietary treatment process

Step 1 – Make appropriate dietary modifications
Step 2 – Try basic supplements
Step 3 – Then, introduce advanced supplements
Step 4 – Identify and eliminate problematic foods
Step 5 – Medical treatment (in cases of thyroid, CBC, Stool analysis etc.)

Strategies to improve feeding problem

  • Encourage mealtime with positive statements – “You can” and “do”
  • Avoid food burnout! Introduce variety in terms of colours and shapes when you give food to make it interesting.
  • Stick to a schedule – Routine will help reduce the anxiety
  • Limit distractions during meal time
  • Offer manageable foods – small, easily chewable bites
  • Offer 3 meals and 2-3 small snacks per day. Stop the nibbling.
  • Limit juice consumption
  • Use social modelling – Don’t make your child the focus of the meal time.
  • Use positive reinforcement – Ignore their negative behaviour and praise for some appropriate behaviour.

For an autistic child, a nutritious, balanced eating plan can make a huge difference in their ability to learn, how they manage their emotions and how they process information. Because children with Autism often are very picky with their meal options or have restrictions on what they eat, as well as difficulty sitting through mealtimes, they may not be getting all the nutrients they need. So, consulting with a nutritionist can help identify their nutritional risks, find solutions about the effectiveness and safety of nutrition therapies or supplements and guide your child to eat well and live healthfully.

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Soy and Oestrogen

Soybean is the richest source of protein among plant sources. It contains around 35g of protein per 100g. It is said to be a complete protein as it has all 9 essential amino acids. It is also low on carbohydrates (12g/100g) and high in fibre (21g/100g). Then why is it that this superfood has become a topic of controversy in the recent times? Read to learn more about soy, its origin, uses, benefits and controversies surrounding it.

About soy
Soybean the “king of beans” serves as a key source of high quality protein among plant sources. Since the 1950s, global soybean production has increased 15 times over. The United States, Brazil, and Argentina together produce about 80% of the world’s soy. Soy which was traditionally consumed in Asian countries, is now consumed all over the world. It is very versatile and can be used to produce soy milk, tofu, tempeh, soy sauce, natto, soy chunks, etc. Soy and its benefits in chronic disease prevention have been researched upon for over 25 years now.
 
What is the connection between soy and Oestrogen?
Oestrogen is an important sex hormone, produced by the endocrine system, that is responsible for the development of female body and the secondary sexual characters. It is responsible for the growth of breasts, hips being wider in women than in men, regulation of menstrual cycle, among other functions. For this reason, it is termed as a “female sex hormone”. Men also have oestrogen receptors and oestrogen in their bodies but to a much lower extent compared to women. 
Soy has a type of phytoestrogen called isoflavones (genistein and daidzein) that is similar to oestrogen in terms of chemical structure. Phytoestrogen can bind to oestrogen receptors in humans and can have a relatively weaker oestrogenic or anti-oestrogenic effect i.e. have an effect similar to but weaker than that of oestrogen or act against oestrogen. Due to this property of soy, it has become the topic of controversy with myths associating soy with disruptions in hormone levels in men, development of male breasts, etc. First let us look at the benefits of soy and then discuss the truth about these controversies.
 
Benefits of soy for women

  1. PCOS- Soy may be beneficial to women with Polycystic Ovarian Syndrome, commonly known as PCOS. It is a metabolic, endocrine and reproductive disorder seen in women of reproductive age. PCOS is characterized by a variety of signs and symptoms. Menstrual irregularities, obesity or excess androgen could be a sign of this disease. In a study that administered soy isoflavone to women with PCOS for a period of 12 weeks. Significant improvement was seen in insulin resistance, hormonal status, triglycerides level and biomarkers of oxidative stress in the women studied. 
  2. Breast cancer– Oestrogen hormone stimulates the growth of secondary sexual characteristics including breasts in women. It also stimulates the growth of breast cancer cells. Some studies on soy consumption in women show a protective effect against breast cancer (due to the anti-oestrogenic effect of soy in premenopausal women).
  3. Menopause- It is a widespread belief that soy is beneficial to postmenopausal women and that the phytoestrogen in soy (which has weak oestrogenic effects in humans) helps in regulating oestrogen level after menopause as there is a decline in oestrogen production. Some studies have reported a reduction in the intensity and frequency of hot flashes during menopause in women given soy isoflavone supplements.

 
Other benefits of soy for all

  1. Cardiovascular diseases- Many studies have reported beneficial effects of the isoflavones in soy on blood pressure, glycemic control, obesity and inflammation. A study in which participants included soyfoods in their diet (total quantity corresponding to 30g/day protein) for 12 weeks, a significant improvement was observed in biomarkers associated with cardiovascular risk.
  2. Cholesterol- Soy protein has been proven to have a hypocholesterolemic effect in both normocholesterolemic and hypercholesterolemic people. It lowers LDL cholesterol level and is also associated with a significant decrease in the ratio of plasma LDL cholesterol to HDL cholesterol. Therefore, soyfoods are beneficial for lowering cholesterol levels.

 
Why men fear soy
It is a common misconception among men that eating soy-based foods will lead to lowered testosterone levels or gynecomastia which is the development of male breasts. This fear is rooted in the fact that soy contains phytoestrogen which is perceived as an equivalent of oestrogen, the “female hormone”. Therefore consuming soyfoods is associated with the fear of reduced masculinity in men. But studies conducted on humans have shown that this is not the case. The effect of eating soy in both groups were studied but there were no significant changes in Testosterone levels in men. Consumption of soybeans or soy-based products on a daily basis did not cause any compromise in the virility or reproductive health in men. Nor did it have any other feminizing effects on the men involved in the studies at an intake level that was equal to or even considerably higher than the amount typically consumed by Asians.
 
Soy and thyroid
Recent studies have found an association between soy and thyroid function. There is a lot of confusion surrounding this and whether consuming soybeans are safe or not as studies are yielding mixed results. Let’s take a look at the existing evidence we have so far.
Soy is suspected to interfere with thyroid function but in whom? Animal studies have shown that when animals with pre-existing compromised thyroid function (such as hypothyroidism) and/or low iodine intake consume soy foods, there could be some disruption in their thyroid function. The exact component in soy responsible for this goitrogenic effect is still unclear. However, studies done on humans have not observed the same effect and the result is still inconclusive as to whether people with impaired thyroid function should avoid soy. Therefore, it is suggested that people with an underactive thyroid and those taking thyroid medication consume soy with caution. It is advisable to get sufficient iodine through the diet if consuming soy products. 
A healthy individual with an optimum thyroid function can consume soy products without any fear as long as the iodine intake is sufficient. It is important to meet your iodine requirement if you are consuming a lot of soy products.

References

  1. Effects of Soy Protein and Soybean Isoflavones on Thyroid Function in Healthy Adults and Hypothyroid Patients: A Review of the Relevant Literature
  2. Effects of soy isoflavones on estrogen and phytoestrogen metabolism in premenopausal women.
  3. Goitrogenic and estrogenic activity of soy isoflavones.
  4. Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence
  5. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis.
  6. The Effects of Soy Isoflavones on Metabolic Status of Patients With Polycystic Ovary Syndrome.
  7. Effect of soy on metabolic syndrome and cardiovascular risk factors: a randomized controlled trial.
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Supplement Series #4 – Collagen, is it worth your money?

What is Collagen?
Collagen is the most abundant protein in mammals forming about 25% of the total protein content in the body. It is an essential part of the connective tissues in the body. The main components of collagen are 3 non-essential amino acids namely, glycine, proline, and hydroxyproline. The different arrangements of these amino acids results in different varieties of collagen leading to different functions and site of incorporation.

What are the types of collagen?
A collagen molecule is formed by twisting together 3 long chains of amino acids to form a tight coil giving it a great tensile strength. Many of these long collagen chains join together to perform their specific function. The way these chains join at specific sites results in different types of collagen giving it specific characteristics and functions. More than 20 types of collagen have been identified so far. Some of the common types of collagen are:

IMost abundant collagen of the human body; present in scar tissue, the end product when tissue heals by repair; found in tendons, the endomysium of myofibrils, and the organic part of bone
IIArticular cartilage and hyaline cartilage
IIICollagen of granulation tissue; produced quickly by young fibroblasts before the tougher type I collagen is synthesized; reticular fiber
IVBasal lamina; eye lens
VMost interstitial tissue; associated with type I; associated with placenta

 
What are the functions of collagen?
Collagen in majorly secreted by fibroblast. It is sometimes referred to as the body’s scaffolding. The word collagen is derived from Greek and means “glue producer.” 
Collagen fibers support body tissues, it is a major component of the extracellular matrix that supports cells. Collagen and keratin give the skin its strength, waterproofing, and elasticity. Loss of collagen is a cause of wrinkles.
Connective tissue consists primarily of collagen. Collagen forms fibrils that provide the structure for fibrous tissue, such as ligaments, tendons, and skin. Collagen also is found in cartilage, bone, blood vessels, the cornea of the eye, intervertebral discs, muscles, and the gastrointestinal tract.
 
How can I get collagen naturally?
Since collagen is found in connective tissues, foods such as chicken skin, pork skin, beef and fish are great sources of collagen. Collagen obtained by this method is usually broken down to individual amino acids and are used up for formation of other proteins. There are not enough studies to show if collagen levels increase in humans upon consumption of these foods.
Another natural source of collagen is gelatin, a substance commonly used in cooking and derived from cooking collagen.
 
What are the types of Collagen Supplements available?
Collagen initially became famous as injectable solutions to help tighten skin and remove wrinkles. This fell out of trend as it didn’t last long and incited allergic reactions.
However, in recent years hydrolysed collagen supplements have flooded the market. Hydrolysed collagen are collagen threads broken into smaller peptides and chains to aid in easy absorption. Hydrolysed collagen is available majorly as powders. It’s also seen in the form of skin creams or tablets.
A thing to note here is that these supplements are generally marketed as Type-I Collagen or any of the 20 odd collagen types but it doesn’t make a difference which one you pick. While this is talking about the location from which the collagen was extracted, the hydrolysed collagen is already broken and used to form the different forms of collagen as required by the body.
 
Who would benefit from collagen supplementation and does it really work?
Although the body naturally produces collagen, the rate at which it is produced drops as we age. After a point, the rate at which collagen is produced is not enough to keep up with the body’s demand. Since collagen forms an essential part of the connective tissue, there are multiple benefits for taking collagen supplements.
SKIN HEALTH: Collagen production reduces as you age and this leads to dry and wrinkled skin. Studies have shown that supplementing collagen has improved skin elasticity and reduced dryness. The general conclusion is that collagen slows down skin ageing however more studies are needed to confirm the sole role of collagen in this process.
Joint Health: Ageing leads to deterioration and breakdown of joints. Studies have shown that collagen supplementation not only helps promote joint health but also helps alleviate joint pain.
Muscle Mass: Collagen is also a part of the muscle tissue and forms about 10% of muscle tissue. Multiple studies have shown that people taking collagen supplementation while exercising tend to put on more muscle mass and strength.
Heart Health: Collagen fibres line the inner walls of arteries and are shown to lead to weaker arterial walls. Studies have shown an improvement in arterial wall elasticity and reduction in stiffness when supplemented with collagen.
 
Are collagen supplements safe to take for vegans?
Collagen for manufacture of supplements is majorly obtained from animal sources such as bone broth and protein. However, a few vegan and vegetarian alternatives have started appearing online.

References

  1. Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix. Available from: https://www.ncbi.nlm.nih.gov/books/NBK21582/
  2. High Yield Orthopaedics. JavadParviziMD, FRCS, Gregory K.Kim MD Associate Editor. https://doi.org/10.1016/B978-1-4160-0236-9.00064-X
  3. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237–1245. doi:10.1017/S0007114515002810
  4. Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacology and Physiology, 27(3), 113–119. doi: 10.1159/000355523
  5. Kumar, S., Sugihara, F., Suzuki, K., Inoue, N., & Venkateswarathirukumara, S. (2014). A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. Journal of the Science of Food and Agriculture, 95(4), 702–707. doi: 10.1002/jsfa.6752
  6. Sibilla, S., Godfrey, M., Brewer, S., Budh-Raja, A., & Genovese, L. (2015). An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal, 8(1), 29–42. doi: 10.2174/1876396001508010029

 

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Basics of Rice

Rice has been the staple food for us in India for ages and also for the most part of Asia. Though this has been the natural trend, a lot of fear and speculation have risen over this wonderful crop due to misinformation and twists of truth. I plan to outline the basics and bust some myths in this blog post.


What are the origins of Rice?
Based on archaeological evidence, the earliest occurrence of Rice can be traced back along the Yangzi River Valley of China dated back to 11,000–12,000 BC (1).Two of the most common domesticated sub-species of Rice are indica and japonica. Rice plays a major role in India and is cultivated in more than a quarter of the agriculture land in the country. There has been an explosion in the variety of rice cultivated in India and includes but is not limited to Basmati rice, Ponni Rice, Hansraj, etc.,
Where are we going wrong?
Though we’ve been consuming Rice as a staple for centuries, there’s been a sudden boom in speculation over the consumption of rice and its link to lifestyle diseases such as Obesity and Diabetes. But have you heard of the Okinawa Diet?
People belonging to the Okinawa Island and a few surrounding islands of Japan have some of the highest recorded life expectancy in the world (2). But the fact remains that rice is a daily staple for the people belonging to this region. The highlight here is the proportion of rice to vegetables and other macros. The Okinawa Diet is not about including or excluding certain food items but it is an eating style.
The important takeaway here is to make sure you practice good portion control and include enough vegetables and good protein souces in your diet along with the right amounts of rice.
What are the types of Rice and how do I choose? 
From the 2 subspecies of rice, there are siad to be over 40,000 varieties of rice. The most commonly known forms of rice are White Rice, Brown Rice and Red Rice.
The rice grain consists of 3 parts – the bran, the germ and the endosperm. Brown Rice is unprocessed rice that contains all three parts of the grain while white rice is processed to remove the bran and the germ giving it a cleaner whiter look. Brown rice is slightly higher in dietary fiber and certain micronutrients and contains a much lower glycemic index than white rice (4,5).
Red rice is another variety which is high in a compound known as anthocyanins. This compound confers antioxidant properties to red rice. It is also commercially available as hulled and unhulled grains. 
So which one do I choose? Although each of these rice have their pros and cons, it all comes down to your personal choice. Even if a few varieties have a few nutritional benefits, it doesn’t outweigh the other choices as long as you’re maintaining portion control and getting all the nutrients you need from other sources.
Now I’d like to address some of the common myths associated with rice starting with the most common one:
Will eating rice after 6 pm cause me to put on more weight than usual?
There is no link between eating certain foods after a certain time and putting on weight. Whether you’re eating at 6 am or 6 pm the energy content of rice and all other food items remain the same. What you need to ask yourself is whether this cup of rice I’m about to eat fits within your day’s macro requirement or you’re going overboard.
Is it ok to eat rice when you’re diabetic?
Another common misconception is that it’s a sin to eat carbs if you’ve been diagnosed with diabetes and you should avoid rice at all cost. This makes no sense as the alternative given is rotis and other such options which again are full of carbs. What’s important in such conditions is to practice portion control by reducing your rice intake and substituting with vegetables. There is no need to avoid rice altogether.
Are Dosa and Idlis better alternatives to rice?
Here’s another simple thing that people get confused about. The fact remains that one of the major components for making these dishes is rice. Not just that, the dal used to make these batters aren’t just a source of protein. They are also loaded with carbs! Not saying that either is better or worse. The fact is it doesn’t really make a huge difference.

References

1) Megan Sweeney, Susan McCouch, The Complex History of the Domestication of Rice, Annals of Botany, Volume 100, Issue 5, October 2007, Pages 951–957
2) Boyle, Marie A.; Long, Sara (2008), Personal Nutrition (7 ed.), Stamford
3) https://farmer.gov.in/cropstaticsrice.aspx
4) Glycemic index for 60+ foods
5) Glycaemic Index (GI) of an Indian Branded Thermally Treated Basmati Rice Variety : A Multi Centric Study

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Supplements #3

Athletes are a group that use supplements for a myriad of reasons



We are back with our supplement series for the month! So far, we have covered protein and protein related supplements and commonly used vitamin and mineral supplements. While the former is still a never ending list, this article aims to cover more performance oriented supplements. Athletes use supplements for a variety of reasons:

    • To aid in faster recovery from training
    • General health benefits
    • For performance benefits
    • To treat illnesses
    • To compensate for a poor diet



Athletes are always on the lookout for something to boost their performance. This article will cover supplements whose efficacy is backed by science. These supplements have been extensively researched and have been found to benefit different types of sports. If you are an athlete, why not give this a read!

Nitrate:

What is Nitrate?
Nitrate is a molecule that plays an important role in the nitrogen cycle and also in cardiovascular health, blood pressure and exercise performance.

Where do you find nitrates and how does it actually work?
Dietary sources of nitrates include fruits, vegetables and processed meats (1). Vegetables such as beetroot, celery, spinach, rocket (argula) and lettuce are rich in nitrate. High amounts are also found in cabbage, kohlrabi,parsley and fennel (1). Dietary nitrate is converted to nitrite (by bacteria in the mouth and gastrointestinal tract) and further reduced to nitric oxide (1). This nitric oxide is what causes vasodilation (widening of the blood vessels) and results in decreased blood pressure. Nitric oxide also seems to play a role in calcium handling, glucose uptake, neurotransmission and muscle force production.

Why would athletes find supplementation beneficial then?
The content of nitrate found in green leafy vegetables and beetroot vary with soil conditions, time of year and even storage. Hence, like any other supplement, as the specific dose of nitrate is known, athletes would benefit from its usage. This is beneficial when performance is a goal. It has been shown that dietary nitrate supplementation lowered oxygen uptake during moderate to heavy intensity exercise in healthy participants (2). A recently published systematic review and meta-analysis concluded that dietary nitrate supplementation can positively impact endurance exercise capacity (3).

What about the dosage?
About 5-9 mmol of nitrate ingested 2-2.5 hours before an exercise session for about 1-28 days is effective (4,5).

Would only athletes benefit from nitrate?
Not only does dietary nitrate help in performance, since nitrate lowers blood pressure (6), it could potentially help in the general population as well. Not everyone needs to supplement with nitrate! Inclusion of good amounts of beetroot and green leafy vegetables into your daily diet is a great starting point!

Caffeine

What is caffeine and where is it found?
Caffeine is the most widely used psychoactive drug or stimulant. Yes! It is a drug! Like we all know, it is found in coffee beans, tea leaves and cocoa beans. Infact, as you would have all noticed caffeine is also added to energy drinks and soft drinks. However, the amount of caffeine in these sources vary. Caffeine is now available as pills, gels and even gums!

How does it act as a well known stimulant?
We all know that drinking a cup of coffee is the best wake me up drink! The stimulatory effects of caffeine are attributed to its effect on the central nervous system. Caffeine is a competitive inhibitor of adenosine which is responsible for relaxation. Caffeine thus binds to the adenosine receptors in the brain and stimulates the nervous system. (7)

Is caffeine a fat burner?
Caffeine does seem to increase metabolic rate and fat oxidation (8). However, as a standalone supplement it is not effective in reducing body weight. While it does boost fat metabolism marginally (9), the effects of caffeine are highly variable from person to person.

Why do athletes supplement with caffeine?
Caffeine has been shown to improve performance across a variety of sports. Endurance performance (7, 10) and team sports (11) performances have seen an improvement with caffeine supplementation. Infact, the position stand on caffeine from the International Society of Sports Nutrition (12) recognises its performance benefits on strength, sprint and power based sports as well. Acute ingestion has also been shown to increase pain tolerance and perceived effort (13).

What is the dosage and duration of caffeine supplementation?
The suggested dosage for caffeine supplementation ranges from 3-6 mg/kg body weight about 30-60 minutes before the onset of exercise (12).

Are there any side effects of caffeine consumption/supplementation?
Excessive caffeine consumption, greater than the recommended dosage could result in dependency, anxiety and gastrointestinal discomfort. Caffeine consumption in the evenings might interfere with sleep quality later at night as well.

Caffeine and nitrate are two supplements that have extensive research backing their efficacy. In fact, any supplement that you choose should be effective for the particular sport you are using it for! It is evident that caffeine works well across sports while nitrate might work best for an endurance based sport. With the supplement series, our aim is to ensure you all are educated and make an informed choice when it comes to nutritional supplements.

References

1) Hord N, Tang Y, Bryan N. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American Journal of Clinical Nutrition. 2009;90(1):1-10.
2. Pawlak-Chaouch M, Boissière J, Gamelin F, Cuvelier G, Berthoin S, Aucouturier J. Effect of dietary nitrate supplementation on metabolic rate during rest and exercise in human: A systematic review and a meta-analysis. Nitric Oxide. 2016;53:65-76.
3) McMahon N, Leveritt M, Pavey T. The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis. Sports Medicine. 2017;47(4):735-756.
4) Jones A. Dietary Nitrate Supplementation and Exercise Performance. Sports Medicine. 2014;44(S1):S35-45.
5) Naderi A, de Oliveira E, Ziegenfuss T, Willems M. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition & Biochemistry. 2016;20(4):1-12.
6) Siervo M, Lara J, Ogbonmwan I, Mathers J. Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis. The Journal of Nutrition. 2013;143(6):818-826.
7)Graham T, Spriet L. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology. 1995;78(3):867-874.
8)Acheson K, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American Journal of Clinical Nutrition. 1980;33(5):989-997.
9) Jeukendrup A, Randell R. Fat burners: nutrition supplements that increase fat metabolism. Obesity Reviews. 2011;12(10):841-851.
10) Pasman W, van Baak M, Jeukendrup A, de Haan A. The Effect of Different Dosages of Caffeine on Endurance Performance Time. International Journal of Sports Medicine. 1995;16(4):225-230.
11) Stuart G, Hopkins W, Cook C, Cairns S. Multiple Effects of Caffeine on Simulated High-Intensity Team-Sport Performance. Medicine & Science in Sports & Exercise. 2005;37(11):1998-2005.
12) Goldstein E, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C et al. International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition. 2010;7(1):5.
13) Duncan M, Stanley M, Parkhouse N, Cook K, Smith M. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. European Journal of Sport Science. 2013;13(4):392-399.

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Insulin – The Basics

Our body is regulated by a wide variety of hormones that ensure optimal functioning of the body.
What is insulin and what is its function?
Insulin is a hormone produced by the pancreas that is needed for the use or storage of body fuels (1). For this very reason, insulin is known as an anabolic hormone. Anabolic hormones are those that help in building new tissue. Insulin also regulates blood sugar levels in your body. For example, when you eat a meal, the meal is digested and broken down to glucose. In response to the rise in glucose, the pancreas secretes insulin which ensures the glucose enters the fat, muscle and liver. As blood glucose levels drop, insulin levels also respond similarly. 
In addition to regulating blood glucose, insulin also plays a role in the creation of fat and inhibits the breakdown of fat. This is the reason why insulin is feared by most, which will be addressed later on.

What is insulin resistance and insulin sensitivity?
Insulin sensitivity  tells us how sensitive the body is to insulin. This varies from person to person. Physical activity and eating choices have a positive effect in increasing insulin sensitivity. 
Insulin resistance is known as decreased responsiveness to insulin (1). That is, the tissues have decreased sensitivity to insulin. If the body is resistant to insulin, the body tries to counter the situation by producing more insulin. Insulin resistance can be caused by several factors including excess adiposity and even a sedentary lifestyle. Insulin resistance is also observed in those with Polycystic Ovarian Syndrome (PCOS).
Do carbohydrates spike insulin, and thus increases storage of fat?
This is the biggest myth with regards to insulin. Fat is created through a process known as lipogenesis and is broken down through a process known as lipolysis. Insulin is known to stimulate lipogenesis and inhibit lipolysis. This means that increased levels of insulin leads to fat storage right? Wrong. 
There exists another enzyme known as Hormone Sensitive Lipase (HSL) whose main function is to break down stored triacylglycerols in the adipose tissue i.e., lipolysis (2). Insulin inhibits the action of HSL. So once again, increased insulin levels must be the issue right? What is interesting to note here is, even consumption of fat can suppress HSL activity (3), when insulin levels are low in the body. The study concluded that insulin was not needed to suppress HSL. Hence, if you are overeating beyond your required energy intake, you will still not see weight loss changes, despite insulin levels being low.
Does only carbohydrate stimulate insulin release?
In healthy individuals, insulin is released in response to meals.  Infact, only few people are aware that protein stimulates insulin too! A study by Boelsma et al. (4) measured the insulin response to two meals,one Low Protein High Carbohydrate (LP/HC) and the other High Protein Low Carb (HP/LC). They found that the protein rich meal stimulated insulin as well!
Another study (5) assessed the insulin response of four different types of protein shakes, egg, tuna, whey and turkey. They found out that the insulin response was the highest after the whey protein meal. The whey protein shake also reduced appetite to a greater extent compared to the rest of the test shakes. 
How does insulin play a role in diabetes?
Diabetes is classified into two types;
Type 1 diabetes: In this case, the pancreas does not produce insulin or is producing very little. We know insulin is needed to regulate blood sugar levels, So in this case, blood sugar builds up in the bloodstream, which can be dangerous to health. This is also known as juvenile diabetes.
Latent Onset Type 1 diabetes: This is a condition that presents itself in adulthood. This is characterised by insulin requirements to treat hypogylcaemia and prevent ketogenesis (6).
Type 2 diabetes: The cause for type 2 diabetes is most likely associated with Insulin Resistance. As a result, the pancreas secretes more insulin like mentioned before. This increases blood sugar leading to prediabetes and consequently diabetes. 
There are several diet plans focussing on lowering carbohydrate intake in order to ensure that insulin levels are normal. These plans are rigid and keep carbohydrates to a bare minimum, while focussing on fat and protein intake. Little are they aware that protein spikes insulin too! Besides, the actual issue to address is the overall diet and other behaviour modifications of the individual. This along with adherence will ensure a sustainable lifestyle to follow.

References:

1) Mahan L, Raymond J. Krause’s food & the nutrition care process. 14th ed. Elsiever.
2) Kraemer F, Shen W. Hormone-sensitive lipase. Journal of Lipid Research. 2002;43(10):1585-1594.
3) Evans K, Clark M, Frayn K. Effects of an oral and intravenous fat load on adipose tissue and forearm lipid metabolism. American Journal of Physiology-Endocrinology and Metabolism. 1999;276(2):E241-E248.
4) 10. Boelsma E, Brink E, Stafleu A, Hendriks H. Measures of postprandial wellness after single intake of two protein–carbohydrate meals. Appetite. 2010;54(3):456-464.
5) Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. British Journal of Nutrition. 2010;104(8):1241-1248. 
6) Lasserson D, Fox R, Farmer A. Late onset type 1 diabetes. BMJ. 2012;344(apr30 1):e2827-e2827.

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Supplement Series #2

We are back with our supplement series for the month! Incase you haven’t read our previous article, click here. This month we will be covering some supplements that are seen very commonly in households. Do you and your family take these supplements? If so, are they really necessary?

1) Multivitamins: Multivitamins are supplements that usually contain a combination of vitamins and minerals and sometimes, other ingredients as well (1). While they’re available in several forms, the most commonly observed mode is through tablets or capsules. These supplements are easily available in  local pharmacies and even online platforms. Each essential vitamin and mineral have a preset requirement, known as the Recommended Dietary Allowance (RDA), which varies with age and gender. Most of the constituents in multivitamins are close to these recommended amounts. However, is it mandatory that everyone takes a multivitamin? Not necessarily. Those who are at risk of deficiencies and the dosage from the multivitamin supplement is sufficient to reverse it, benefit from its consumption. Even in these cases, purchasing the individual vitamin/mineral supplement might be better. Why does everyone consume them though? People consume multivitamins with an attempt to improve ‘health’. A good indicator of this is mortality, or the ability to live. A 2013 meta-analysis concluded that multivitamins had no significant effect on mortality risk (2). Further, there is insufficient evidence to conclude the role of multivitamins in preventing cancer and chronic diseases (3). In terms of health, multivitamins play a bleak role. Targeted supplementation seems to be more beneficial. Although, if you do plan on buying a multivitamin because the dosage does negate your deficiency, this link will provide tips on how to buy a good one (4) 
2) Vitamin D: Vitamin D is a fat soluble vitamin. The sources of vitamin D are primarily exposure to sunlight and foods such as egg yolks, fish like salmon and fortified foods. This particular vitamin is extremely important for calcium metabolism, which is in turn responsible for maintaining healthy bones and even nerve conduction. The RDA for vitamin D is 400-800 IU/day. However, a particular review reports that vitamin D deficiency in Indians range from 50-94% in healthy individuals (5). So, what causes the deficiency? Decreased exposure to sunlight and insufficient sources of vitamin D from the diet are the primary causes. So do you need to supplement with Vitamin D? If your blood tests indicate you have a deficiency or sub optimal levels, then yes. These supplements must be taken along with a fat source or meals. Our advice would be to go get yourself tested and then take a call!
3) Iron: Iron is a very essential mineral that enables your red blood cells to carry oxygen to your tissues. Iron is found in a wide variety of plant and animal sources such as green leafy vegetables, beans, lentils, nuts, seeds and meat. The iron from animal sources is more bioavailable (better absorbed) than those from plant sources. Vegetarians, worry not! Combining an iron source with vitamin C sources increases the bioavailability of iron. So keep that in mind! Do you need to supplement with iron? This again depends. Only if you are deficient, iron supplementation is necessary. Iron deficiency causes anemia, which seems to be seen primarily in premenopausal women who do not consume enough iron through their diet and also lose iron through menstruation (6). Iron deficiency anemia is just one type of anemia. We will be covering this in depth in our upcoming articles. Iron deficiency manifests through symptoms like fatigue, weakness, pale skin and shortness of breath. If you have been feeling very tired and exhausted, you might know where to look at. Get a blood test done to check your iron levels. To prevent yourself from a deficiency or sub optimal levels, ensure your diet has iron rich food!
(4) Fish oil:  Omega 3 fatty acids, eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) are commonly referred to as fish oil. These are essential fatty acids, which means that your body cannot make them and must be obtained from diet. They’re found in fish and phytoplanktons. Our staple diets are rich in omega-6 fatty acids which are found in eggs, meat and oils. To balance the ratio between Omega-6 and Omega-3 in the body, consumption of fatty fish like salmon is encouraged. While you would have heard that seeds like flax and chia contain omega-3, they actually contain alpha-linolenic acid (ALA), which is a precursor to EPA and DHA. However, research suggests that ALA does not provide the same benefits as supplementing with EPA and DHA (7). However, the link between fish oil and cardiovascular disease is debatable. For those who do not consume fish (ie; vegetarians and vegans) supplementation of fish oil or microalgae (phytoplankton) might be beneficial.
This article covered commonly used household supplements. While this list is exhaustive, we will aim to cover more in the coming series and keep you informed.

References:

  1. National Institutes of Health. Multivitamin/mineral supplements.
  2. Macpherson, H,Pipingas,A, Pase, MP. Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition.2013;97(2):437-444.
  3. Huang HY, Caballero B, Chang S, Alberg AJ, Semba RD, Schneyer CR et al. The efficacy and safety of multivitamin and mineral supplement use to prevent cancer and chronic disease in adults: a systematic review for a National Institutes of Health state-of-the-science conference. Annals of Internal Medicine.2006;145(5):372-85.
  4. Examine. Do you need a multivitamin?
  5. P Aparna, S Muthathal,Nongkynrih, B,Gupta, SK.Vitamin D deficiency in India. Journal of Family Medicine and Primary Care.2018;7(2):324-330.
  6. Fernández-Gaxiola, AC, De-Regil, LM.Intermittent iron supplementation for reducing anaemia and its associated impairments in menstruating women. The Cochrane database of systematic reviews. 2011;10: CD009218.
  7. Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B et al. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. The American Journal of Clinical Nutrition. 2006;84(1):5-17.
  8. National Institues of Health. Omega-3 fatty Acids.
  9. Can I eat flax seeds instead of fish or fish oil for omega-3s?
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Supplement Series #1 – Proteins

With several people engaging in fitness and sports, the belief that supplements are the magical key to improvements in performance is making the rounds. Vitamin and mineral supplements are widely used by the general population, which we will address later. This article will cover supplements commonly used by fitness enthusiasts and athletes. Are you using supplements backed by evidence for its efficacy or are you just burning a hole in your wallet? You’ll find out now!

To begin with, what are supplements? Supplements are defined as “a concentrated source of nutrients or other substances with a nutritional or physiological effect.” (1). Like the name suggests, they are to be used to correct nutritional deficiencies or support specific physiological functions. To put it in simple terms, in the absence of food providing adequate nutrients, supplements can be used. That is, to supplement a diet. Supplements are commonly sold as pills, powders, tablets or capsules with a specific dose. The nomenclature of ‘supplements’ varies globally. While in Europe, they are termed as food supplements, in USA they are known as dietary supplements. The Food Safety and Security Act in India have also listed ingredients that a product should contain in order to be classified as a supplement. (2)


(1) Whey Protein: Whey is a milk protein and the water soluble part of milk. Whey protein by itself is marketed in three main forms. (3)

  • Whey isolate: Contains higher percentage of protein (~85-90% or more) since lactose and fat are removed.
  • Whey concentrate: Lower percentage of protein (~80% or more) compared to isolate since lactose and fat are not removed.
  • Whey hydrolysate: Partially pre digested to aid rapid absorption.

Why whey protein? Do we really know why it is this popular? Or are we just consuming it because everyone else is? Whey protein is rich in essential amino acids compared to its counterparts such as eggs, soy and meat. In specific, it is rich in branched chain amino acids (BCAA) which play an important role in muscle protein synthesis. In fact, whey protein has a biological value (BV) that is greater than the BV of an egg by 15%! (3). BV denotes how fast and how well our body can use the protein consumed. Apart from this, one scoop of whey protein gives anywhere between 20-25g of protein (or more based on the brand)! Convenient isn’t it? its property of rapid digestion, concentration of amino acids and convenience is what makes it popular.

How does whey fare when compared to other protein sources? A study by Tang et al. in 2009 (4) compared the effects of whey hydrolysate, casein (another milk protein) and soy protein isolate on mixed muscle protein synthesis (MPS). It was found that whey protein stimulated mixed MPS to a greater extent compared to soy and casein, both at rest and after exercise. However, soy stimulated mixed MPS greater than casein in both scenarios.

Do you have to consume whey? That depends! Like I mentioned before, whey protein provides 20-25g of high BV protein per scoop and if you are unable to meet your daily protein requirements through your diet, then go ahead. Vegetarians who find it difficult to incorporate complete protein sources into their diet or those involved in strength and endurance training who require higher levels of protein will find supplementing beneficial. You can still consume whey otherwise, simply because it is convenient and light on the stomach. In fact, whey can be added to oatmeal and smoothies to increase the protein content. At the end of the day, it is a matter of personal preference. Remember, it is a supplement.

(2) Casein : Casein is also a milk protein like whey and is a complete protein. The difference between whey and casein lies in their digestion. Contrary to whey which is rapidly digested, casein is a slow digesting milk protein. Casein, like any other protein can be used to meet daily protein requirements but whey seems to be the ideal post workout protein of choice.
However, casein releases amino acids at a much slower rate, so ideally it can be taken before bed, to aid in recovery.

(3) Branched Chain Amino Acids : Branched Chain Amino Acids or commonly known as BCAAs are a group of three amino acids Leucine, Isoleucine and Valine. They are also Essential Amino Acids which means they need to be obtained from the diet. Supplementing BCAAs are popular as it is thought to stimulate muscle protein synthesis (6). Contrary to this, a recent review concluded that BCAA supplementation alone cannot promote muscle protein synthesis (6).

Does BCAA consumption help in preventing fatigue? Serotonin regulates feelings of arousal, sleep and mood and is thought to be linked to central fatigue after vigorous exercise (7). The amino acid Tryptophan is a precursor to serotonin production. Post a bout of exercise, there is a decrease in BCAAs in the plasma and an increase in free tryptophan, thus increasing the free tryptophan/BCAA ratio. It is thought that supplementing with BCAA could balance this increase and delay fatigue (7). However, most studies provided a combination of BCAAs and carbohydrates during exercise (8). Although BCAAs are thought to reduce markers of muscle damage and soreness after strenuous exercise, its efficacy in doing so post high intensity exercise is questionable (9). Further, there is no direct positive link between BCAA supplementation and reducing markers of muscle damage.

Do you need BCAAs? Honestly, no. If you are able to maximise your daily protein intake and meet them via complete proteins, supplementation with BCAA is not necessary. Complete proteins such as eggs, meat, dairy, whey protein, tofu and other soy products already have BCAAs. Maximise your protein through food/other supplements everyday and save some $$$ on the BCAA!


(4) Glutamine : L-glutamine is an amino acid that is found in protein rich foods like meat, eggs, dairy and tofu. Our body can make glutamine, but there are times when our requirements exceed how much our body produces. So, it is a conditionally essential amino acid. It is to be noted that it does become an essential amino acid only during critical illness or injuries (10).
If you are taking glutamine to build muscle or improve body composition, then hold on to your money. Studies have consistently shown that consuming glutamine does not affect body composition (11). In fact, glutamine does not augment rates of muscle protein synthesis in healthy individuals either! Studies have used doses up to 900 mg/kg lean mass and noticed no increase in lean mass or muscle protein synthesis (12). If you are perfectly healthy, with no serious injury or illness, then glutamine isn’t for you.

What about recovery? Glutamine is widely recommended for aiding recovery post training. A recent study did find that co-ingestion of glutamine and leucine (another amino acid) did in fact lead to faster recovery compared to a placebo. Muscle soreness did not differ between the two. (13). Besides strength recovery, it could help in reducing muscle soreness after strength exercise (14,15). Supplementation of glutamine around exercise does seem to enhance strength recovery and possibly reduce muscle soreness.


Like mentioned before, glutamine becomes an essential amino acid in the critically injured or sick individuals. Although exercise also acts as a stressor, immunosuppression observed after exhaustive exercise is not due to plasma glutamine (16). But, what glutamine could benefit is the intestine. Glutamine is thought to be more relevant than glucose as an energy substrate for the gut (17). Hence it could help in reducing exercise induced dysfunctions of the gut.

Thorough research is needed before starting supplement usage. First, it is imperative to understand if there is evidence for the efficacy of the supplement. Second, think about what the use of the supplement is and if it is applicable to your sport/physical activity. Finally, make sure you purchase your supplements directly from the manufacturer’s website. Make sure that the brand you buy is authentic and widely used. Supplements from third party websites could be adulterated/contaminated. The ‘informed sport’ icon on the product is one way to ensure that it is safe. With this in mind, always tell yourself that these are just supplements to a well balanced diet.

References:

 
(1) EFSA. Food supplements.
(2) Health Supplements and Nutraceuticals Emerging High Growth Sector in India
(3) Smithers, GW. Whey and whey protein- from ‘gutter to gold’. International Dairy Journal. 2004; 18(7): 695-704
(4)Tang, JE, Moore, DR, Kujbida, GW, Tarnopolsky, MA, Phillips, SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology. 2009;107(3): 987-992.
(5) Examine. Casein protein.
(6) Wolfe, RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition. 2017; 14(1): 1-7.
(7) Blomstrand, E. Amino acids and central fatigue. Amino Acids. 2001;20 (1):25-34.
(8) Blomstrand, E. Role for Branched-Chain Amino Acids in reducing central fatigue. The Journal of Nutrition.2006;136(2):544S-547S.
(9)Fouré A, Bendahan D.Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients.2017;9(10):
(10) Lacey,JM, Dr. PH, Wilmore, DW. Is glutamine a conditionally essential amino acid?Nutrition Reviews. 1990;48(8):297-309.
(11) Ramezani Ahmadi, A, Rayyani, E, Bahreini, M, Mansoori, A. The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials. Clinical Nutrition. 2018;1-16
(12) Candow, DG, Chilibeck, PD, Burke, DG, Davison,KS, Smith-Palmer,T. Effect of glutamine supplementation combined with resistance training in young adults. European Journal of Applied Physiology. 2001; 86(2):142-9.
(13)Waldron,M, Ralph C, Jeffries O, Tallent J, Theis N, Patterson SD. The effects of acute leucine or leucine-glutamine co-ingestion on recovery from eccentrically biased exercise. Amino Acids.2018;50(7):831-839.
(14) Street,B, Byrne,C, Eston, R. Glutamine Supplementation in Recovery From Eccentric Exercise Attenuates Strength Loss and Muscle Soreness. Journal of Exercise Science and Fitness. 2011;9(2):116-122.
(15) Legault, Z, Bagnall, N, Kimmerly, DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sports Nutrition and Exercise Metabolism. 2015;25(5):417-426.
(16) Hiscock,N, Pedersen, BK. Exercise-induced immunodepression- plasma glutamine not the link. Journal of Applied Physiology.1985; 93(3): 813-822.
(17) Cruzat,V, Rogero, MM, Keane, KN, Curi, R Newsholme, P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018; 10(11):1-31.

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