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Osteoarthritis Update Maintaining Vitamin B6

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Osteoarthritis Update Maintaining Vitamin B6 ® April 2021 Osteoarthritis Update APRIL’S Healthy Insight Nutrients boost muscle and joint function CoQ10 for muscle and Maintaining endurance Vitamin B6 Over time, cartilage that cushions and separates bone joints breaks The B vitamins are essential for down. In this study, 100 people with producing energy in the body, are water osteoarthritis (OA) and 100 without, at soluble, and leave the body quickly. In least 40 years old, took a series of muscle this study, doctors found that when and physical tests. Doctors measured vitamin B2, or riboflavin, is low, levels levels of coenzyme Q10 (CoQ10), and of vitamin B6 are more likely to be low found 75 percent of those with OA as well. In a group of 407 healthy adults, were deficient compared to 59 percent aged 18 to 92, 37 percent of those who for those without OA, with greater were low in vitamin B6 were also low in deficiencies in more severe cases of OA. riboflavin. Both those with OA, and those who Discussing the findings, doctors were aged at least 65, had lower levels said vitamin B6 depends on riboflavin, of CoQ10. Among those at least age “which may be the limiting nutrient, 65 with OA, levels of high-sensitivity particularly in older people, for osteoarthritis (OA) of the knee greatly C-reactive protein—a sign of systemic maintaining adequate vitamin B6 increase in those with obesity. In this inflammation—were higher compared status.” to younger participants with OA. study, 50 obese women with OA of the knee took a placebo or 1,000 mg of Reference: Journal of Nutrition; 2020, Vol. 150, No. Among those with OA, those 10, 2699-706 with higher levels of CoQ10 had garlic extract per day. greater muscle mass, strength, and After 12 weeks, compared to endurance. Men with OA had lower placebo, those taking garlic saw greater improvements in standard tests of This Issue muscle strength than men without OA. Nutrients improve muscle 2 Women with OA had lower scores than physical function, pain, and stiffness. strength and recovery in exercise The physical tests included everyday women without OA on tests of balance, Probiotics and ginger reduce 2 gait speed, and standing from a seated activities such as using stairs, standing colds and allergies position multiple times. up from a sitting or lying position, standing, bending, walking, getting in Cocoa flavanols and omega-3s 3 Doctors concluded supplementing boost cognition in young and old with CoQ10 may improve muscle and out of a car, shopping, putting on or taking off socks, lying in bed, getting in Vitamins D and K support 3 function in OA in older adults. healthy heart and circulation or out of a bath, sitting, and heavy and light household duties. Vitamin D reduces urinary 4 Garlic extract for knee function tract symptoms Reference: Antioxidants (Basel); 2020, Vol. 9, No. The chances of developing 12, 1275 Muscle Nutrients improve muscle strength and recovery after exercise Leucine increased placebo group did not change. Those its maximum lifted weight while the muscle strength in CP taking leucine also reported better mood placebo group decreased. and general well-being, and less stress When parts of the brain that Reference: Journal of Nutrition; 2021, Vol. 151, No. control movement are damaged or fail and muscle soreness. 1, 59-64 to develop fully, muscles do not function Alpha lipoic acid boosts properly, a condition called cerebral exercise recovery palsy (CP). Over time, in those with CP, muscles can shrink and muscle tissue Athletes use alpha lipoic acid can decline. In this study, 21 adolescents (ALA) to speed muscle recovery and young adults with CP took a fruit after exercise. In this study, 17 beverage placebo or one with 87 mg of resistance- and endurance-trained leucine per pound of body weight, per male athletes started taking a placebo, day. or 150 mg of ALA twice per day, two After 10 weeks, while there were no days before a six-day intensive daily changes for placebo, those taking leucine training program. During the six-day saw a 25.4 percent increase in muscle program, participants took one dose strength, and a 3.6 percent increase in in the morning before, and the second muscle volume. Doctors also measured immediately after, training. the inflammatory factor, C-reactive On the last day, 30 minutes after protein, and found levels decreased 59.1 the last exercise, in a single back squat, percent in the leucine group, while the the ALA group maintained or increased Free Breathing Probiotics and ginger reduced colds and allergies Probiotics reduced colds shown probiotics to be effective in Ginger decreased hay fever The most frequent reason people reducing the number and severity of People typically treat hay fever, or stay home from work or school is an colds. In this study, 898 healthy adults, allergic rhinitis (AR), with over-the- upper respiratory viral infection—the aged 18 to 70, who had at least four counter medicines like Claritin®, but common cold. Earlier studies have colds in the last 12 months, took a there are significant side effects. In placebo or a half-billion colony-forming this study, 72 people, aged 18 to 70, units of lactobacillus plantarum and with a history of AR took 10 mg of paracasei, each, per day. loratidine—the active ingredient in The study lasted for 12 weeks Claritin—or 500 mg of ginger extract, during the October-to-February cold per day. season. Overall, those taking probiotics After six weeks, both groups had had an average 1.24 colds compared to similar decreases in symptoms, but 1.36 colds for placebo over the 12-week those taking ginger had increased nasal period. Among those reporting at least cavity volume—increasing breathing one cold, colds were 30 percent less capacity—while the loratidine group did likely to recur in the probiotics group. not change. Ginger had side effects of Also, those taking probiotics relied mild burping, while loratidine resulted on over-the-counter analgesics—cold in drowsiness, fatigue, dizziness, and medicine—18 percent less than did constipation. those in the placebo group. Reference: Journal of Nutrition, 2021, Vol. 151, No. 1, 214–22 2 April 2021 natural insights for well being® Cognition Cocoa flavanols and omega-3s boost cognition in old and young Cocoa flavanols boost Two hours after taking the cocoa, have recently developed the Omega-3 cognition in adults participants breathed air with 5 percent Index (O3I). Here, doctors reviewed 33 carbon dioxide—about 100 times the placebo-controlled O3I studies covering “Flavanols are small molecules content in normal air—which triggered a total of over 1,000 participants, aged found in many fruits and vegetables, an increase in blood flow to the brain, four to 25, who took EPA and/or DHA giving them their bright colors, and are raising brain oxygen levels. Those in supplements. known to benefit circulation,” doctors the high-flavanol cocoa group had a Overall, in studies of typically said. In this study, 18 healthy adult non- stronger and faster blood-flow response, developing children, a daily dose of at smokers took a high-flavanol or low- delivering three times the brain least 450 mg of DHA+EPA showed flavanol cocoa. oxygenation, about one minute sooner cognitive improvement. Some of the than those in the low-flavanol group. studies involved participants with The high-flavanol group also developmental issues such as attention- correctly solved increasingly difficult deficit hyperactivity disorder, where cognitive tests 11 percent faster than at there were no omega-3 cognitive the start of the study, and compared to benefits. the low-flavanols group. Doctors concluded a daily supplement of at least 450 mg of Omega-3s improve DHA+EPA, and an increase in the cognition in children O3I to more than 6 percent, increases chances of cognitive improvement in Evidence is increasing that children and adolescents. cognition improves once omega-3 Reference: Scientific Reports; 2020, Vol. 10, Article circulating levels reach a minimum No. 19409 of 6 percent. To measure this, doctors Heart & Circulation Vitamins D and K support healthy heart and circulation Vitamin D low in sleep apnea including hypothyroidism, made up the vitamins D and K were more likely to When the upper respiratory tract is rest of the cases. have thickening in the walls of the main pumping chamber of the heart (left partly or fully blocked during sleep, and Vitamins D and K breathing becomes shallow, excessive ventricle). After 17 years, those low in carbon dioxide can build up in the increase longevity D and K were 76 percent more likely to bloodstream, altogether a condition Doctors in this long-term trial have died from any cause compared to called obstructive sleep apnea (OSA). followed 4,742 adults over an average of those with adequate levels of vitamins D Here, doctors reviewed 29 OSA studies, 14 years, and found 20 percent began and K. covering 6,717 participants. the study with low levels of vitamin Reference: Respiratory Research; 2020, 10.1186/ Overall, those with moderate to D, vitamin K, or both. Those low in s12931-020-01554-2 severe OSA had significantly lower vitamin D were 22 percent more likely vitamin D levels compared to similar, to have died from any cause compared but healthy study participants. OSA was to those with good levels, and for those most common in those with obesity— low in vitamin K, the chances increased about six in 10 cases—while taking 7 percent. sleep sedatives, alcohol, family history In a related study covering 601 of OSA, sleeping on the back, nasal adults, average age 70, after seven years congestion, and hormone imbalances of follow-up, those who were low in natural insights for well being® April 2021 3 Healthy Body Your Good Vitamin D reduces urinary tract symptoms News!® Low levels are a factor other groups to develop symptoms when We’re dedicated to We now know that vitamin D is a levels of vitamin D were low.
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