High cholesterol is a risk factor for cardiovascular disease. A recent study suggests that regular melatonin supplementation may help lower cholesterol levels.

Researchers from Shiraz University of Medical Sciences in Iran examined eight studies that were published between 1997 and 2014. The studies included participants between the ages of 16 and 74 from Iran, Poland, the United States, Brazil, and Mexico. One study had only male participants, while the others had both male and female participants.

After examining the data, the researchers found that a noticeable reduction of very low-density lipoprotein (VLDL) cholesterol occurred after melatonin supplementation. Additionally, they found a decrease in triglycerides in participants who took 8 mg of melatonin daily for eight weeks. They also noted a decrease in total cholesterol in people whose total cholesterol baseline evels were 200mg/dL who took 8mg per day of melatonin.

There were also improvements in LDL and HDL cholesterol levels, but they were not significant.

The study was published online ahead of print on November 16, 2017, in Clinical Nutrition.

Melatonin is a hormone that exists naturally in the human body. Previous studies suggest that it may help with sleep, and it is also used for other ailments, although with limited research to support those benefits. Melatonin can be taken in supplement form.

People looking to maximize their workouts may want to consider taking a supplement of adenosine-triphosphate (ATP). A recent study suggests that taking an ATP supplement may improve lower body resistance training performance and energy expenditure.

Participants in the study included 11 recreationally trained men with an average age of 27.5. They were given either a single 400 mg dose of ATP or a placebo 30 minutes before completing four sets of half-squats until acute muscle exhaustion.

The researchers noted at the ATP group had lifted significantly higher total weight when compared with the placebo. They also had significantly faster heart rate and greater oxygen consumption during exercise. There were no significant differences in lactate and blood pressure between the two groups.

Researchers from São Paulo State University led the study. It was published online ahead of print on October 16, 2017, in the Journal of Strength & Conditioning Research.

Because it is an energy source, ATP is abundant in a wide range of foods, including meat, fish, nuts, fruits and vegetables. If you want to make sure you’re getting the right amount, you can also take it in supplement form.

Pycnogenol® is an extract from french maritime bark. A recent study suggests that the polyphenols in Pycnogenol® may be absorbed directly into the synovial fluid of the joint, potentially helping people with osteoarthritis. Synovial fluid is found in the cavities of synovial joints and it helps reduce friction in the articular cartilage of those joints.

Participants in the study included 33 people who had severe osteoarthritis and were scheduled for knee replacement surgery. Half of the group was given 200 mg per day of Pycnogenol® for three weeks leading up to surgery, while the other half was given a placebo. The researchers collected synovial fluid samples during surgery.

At the conclusion of the study, the researchers noted that the polyphenols found in Pycnogenol® — including taxifolin, ferulic acid, and catechin — were present throughout the synovial fluid of the Pycnogenol® group. They were not present in the samples from the control group.

This is the first evidence that the polyphenols present in Pycnogenol® distirbute into the synovial fluid of people with osteoarthritis.

Researchers from Wurzberg University in Germany led the study. It was published on April 28, 2017, in the journal Nutrients.

Previous studies have found that Pycnogenol® may help improve blood pressure, muscle soreness, osteoarthritis, diabetes, attention deficit-hyperactivity disorder, endometriosis, menopausal symptoms, ringing in the ears, erectile dysfunction and retinopathy.

Repeated exposure to UV radiation can result in premature aging of the skin, including dryness, wrinkles, sagging and loss of elasticity. A recent study suggests that taking an astaxanthin supplement may help protect skin from harmful UV radiation.

Participants in the study included 65 women between the ages of 35 and 60. Over the course of 16 weeks, they were given either 6 mg of astaxanthin, 12 mg of astaxanthin, or a placebo daily. At the beginning of the study, the wrinkle grades on the lower and outer angle eyelids were evaluated by a trained expert. Measurements were performed at week 0, week 8 and week 16.

At the conclusion of the study, the researchers noted a worsening of wrinkles and skin moisture in the placebo group. Both the 6 mg and the 12 mg dose groups did not experience these effects. The placebo and low dose groups also had increases in the pro-inflammatory interleukin-1alpha, but the same increases were not noted in the higher dose group.

Researchers from AstaReal Co. in Japan led the study. It was published in the July 2017 issue of the Journal of Clinical Biochemical Nutrition.

Astaxanthin has been shown to improve eye, skin and joint health and boost cognitive function. If you’re looking to increase your dietary intake of astaxanthin, consider consuming more salmon, rainbow trout, krill, and red-pigmented vegetables and fruits.

A recent study suggests that hemodialysis patients are particularly at risk of vitamin K2 deficiency and could benefit from taking vitamin K2 supplements.

Participants in the study included 50 hemodialysis patients who were given 360 µg of menaquinone-7 (vitamin K2) daily for four weeks. The researchers measured inactive vitamin K levels as well as vascular calcification at the beginning and end of the supplementation period.

The researchers found that hemodialysis patients have a 40% lower vitamin K2 intake than healthy individuals. This was determined by the high plasma levels of dp-ucMGP in the participants’ blood. Supplementation was associated with an 86% decrease in dp-ucMGP at the end of the four-week study period.

The researchers also found that high dp-ucMGP levels was significantly correlated with high vascular calcification. Vascular calcification is a common complication in hemodialysis patients and can lead to cardiovascular complications.

Researchers from PLACE conducted the study. It was published on June 7, 2017, in BMC Nephrology.

Previous studies have linked vitamin K2 to bone and cardiovascular health, as well as a reduced risk of prostate cancer. Vitamin K2 can be found in fermented foods such as cheese but can also be found in meat and soybeans. It is also available in supplement form.

Fat stored within the muscle is known as intramuscular fat. Increases in intramuscular fat have been linked to increased risk of insulin resistance and type-2 diabetes.. A recent study suggests that following a vegetarian diet may be more effective than an omnivorous, low-calorie diet for reducing intramuscular fat and overall weight loss.

Participants in the study included 74 people with type-2 diabetes who were instructed to follow either a vegetarian or conventional anti-diabetic diet for six months. The vegetarian group ate vegetables, legumes, fruits, and nuts as well as one portion of low-fat yogurt per day. The conventional diet group followed the recommendations of the European Association for the Study of Diabetes. Both diets had a 500 kilocalorie per day restriction.

At the conclusion of the study, the vegetarian diet group had an average weight loss of 13.7 lbs., while the conventional diet group had a weight loss of 7.05 lbs. The researchers also used MRI to measure fat storage in the participants’ thighs. They found that the two diets were associated with similar reductions in subcutaneous fat. However, subfascial fat was only reduced in the vegetarian diet, while intramuscular fat was reduced more in the vegetarian diet.

Subfascial and intramuscular fat is fat under the skin, on the surface of muscles and inside muscles. Subfascial fat in people with type-2 diabetes has been associated with insulin resistance.  Reducing subfascial fat could have a beneficial effect on glucose metabolism. Reducing intramuscular fat could help improve muscular strength and mobility.

Researchers from the Institute for Clinical and Experimental Medicine led the study. It was published online ahead of print on June 10, 2017, in the Journal of the American College of Nutrition.

In addition to improved weight management, previous research has linked vegetarian diets with lower incidence of hypertension, obesity, and type-2 diabetes. If you decide to switch to a vegetarian diet, consult a nutritionist to make sure you’re getting all of the proper nutrients. Many vegetarians choose to complement their diets with high quality supplements.

Bone fractures are common amongst children, and the number of fractures is growing every year. A recent study suggests that children with low levels of vitamin K2 may be at a higher risk of bone fractures.

Participants in the study included 20 children between the ages of 5 and 15 who had clinically confirmed low-energy fractures and 19 children who did not have fractures. Low energy fractures are those that are the result of falling from standing height or less.The researchers measured blood levels of vitamin D ,calcium, and vitamin K2.

After examining the data, the researchers determined that there was no significant difference in vitamin D and calcium levels between the two groups. However there was a significantly significant difference in vitamin K2 levels. Specifically, the group with fractures had lower vitamin K2 levels than the group with no fractures.

Researchers from Poland conducted the study. It was presented at the 2017 International Conference on Children’s Bone Health in Würzburg, Germany held the week of June 10, 2017.

Previous studies have linked vitamin K2 to bone and cardiovascular health, as well as a reduced risk of prostate cancer. Vitamin K2 can be found in fermented foods such as cheese but can also be found in meat and soybeans. It is also available in supplement form.

Previous studies have found that a fiber-rich diet may help reduce blood pressure, weight and systemic inflammation, as well as help improve blood glucose control. Now a recent study suggests that eating a fiber-rich diet may help lower the risk of developing painful knee osteoarthritis.

The researchers examined data from two studies: the Osteoarthritis Initiative (OAI) and the Framingham Offspring cohort study. Participants in the OAI included approximately 5,000 people with an average age of 61 who either had or were risk for osteoarthritis. Participants in the Framingham Offspring cohort study included more than 1,200 adult children of the original Framingham Heart Study, as well as their partners. For this study, the researchers examined data collected between 1993 and 1994, when the participants were an average age of 54, through 2004-2005.

Both studies used Food Frequency Questionnaires to measure dietary fiber intake. Participants in the OAI consumed an average 15 grams daily of dietary fiber, while participants in the Framingham Heart Study consumed an average 19 grams daily. The researchers also collected information about symptoms of knee osteoarthritis as well as x-ray evidence every four years for the OAI and every nine years for the Framingham Offspring study. Finally, data about lifestyle factors that could influence the risk of knee osteoarthritis was collected.

The researchers found that of the 4,051 participants in the OAI with complete data on dietary fiber intake, 869 had symptomatic knees, 152 had x-ray evidence of osteoarthritis, and 1,964 had worse pain. For the Framingham study, 971 had complete dietary fiber data after nine years. Of those participants, 143 had symptomatic knees and 175 had x-ray evidence of osteoarthritis.

After analyzing the data, the researchers determined that eating more fiber was associated with a lower risk of painful knee osteoarthritis. In the OAI, the highest intake quartile had a 30% lower risk of painful knee osteoarthritis when compared with the lowest intake quartile. In the Framingham study, the highest quartile had a 61% lower risk compared to the lowest quartile. The OAI cohort also showed an association between eating more fiber in general as well as high-fiber cereal and a significantly lower risk of worsening knee pain.

Researchers from Boston University School of Medicine led the study. It was published online ahead of print on May 23, 2017, in Annals of the Rheumatic Diseases.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

Ashwagandha is a root that is traditionally used in Indian medicine to enhance memory and improve cognition. A recent study suggests that taking an ashwagandha root extract may help memory and cognitive function in people with mild cognitive impairment.

Participants in the study included 50 people age 35 or older with subjective symptoms of memory impairment, a diagnosis of early dementia, and the ability to give consent. Over the course of eight weeks, the participants were given either 300 mg of ashwagandha root extract or a placebo. The placebo pills were stored in a cloth-covered envelope that contained ashwagandha so that they had the same odor as the ashwagandha pills.

After a series of memory tests, the researchers found that the ashwagandha group scored better for visuospatial processing and response, executive function, attention, and speed of information processing, when compared with the placebo. They also scored better than they had at the beginning of the study and compared with the placebo on immediate and general memory test scores. Finally, the researchers noted improvement in executive function, sustained attention, and information-processing speed in the ashwagandha group.

Researchers from India Red Cross Society led the study. It was published online ahead of print on February 21, 2017, in the Journal of Dietary Supplements.

Ashwagandha has been used in Ayurvedic medicine for over 4,000 years. Previous studies suggest that Ashwagandha may help improve memory, cognitive function and brain health, increase strength, and help with sexual dysfunctions. The best way to consume Ashwagandha is by taking a high quality supplement.

Approximately 32% of Americans are thought to have high cholesterol, which may lead to an increased risk of heart disease. A recent study suggests that taking a daily supplement of konjac glucomannan may reduce LDL cholesterol levels by as much as 10% and reduce non-HDL cholesterol by 7%.

Researchers from St. Michael’s Hospital in Toronto examined 12 randomized controlled studies, 8 with adult participants and 4 with children.

After examining the data, they determined that taking konjac glucomannan was associated with an average 13.5 mg/dl reduction in LDL cholesterol and 12.4 mg/dl reduction in non-HDL cholesterol. There was no change in apolipoprotein B, which is the main apolipoprotein of LDL cholesterol responsible for transporting cholesterol to tissues.

The study was published online ahead of print on March 29, 2017, in The American Journal of Clinical Nutrition.

Konjac glucomannan is a sugar derived from the root of the konjac plant. Previous studies suggest that konjac glucomannan may help lower blood sugar levels, help with weight loss, and reduce constipation.

Konjac glucomannan is often used as thickener in foods and can be made into a flour. However, it is best taken in supplement form either as a powder, capsule, or tablet.