Arterial stiffness is a natural process of aging that can be accelerated by obesity, insulin resistance, and metabolic syndrome.  Arterial stiffness increases the risk of cardiovascular disease. A recent study suggests that low-carb diets may help women see mprovements in artery flexibility.

Participants in the study included 20 middle-aged people with a diagnosis of pre-diabetes. Pre-diabetes is characterized by having higher than normal blood sugar levels. The participants were given carb-restricted meals provided by a nutrition center for two weeks and then given meal planning instructions for another two weeks.

The researchers used pulse wave velocity to measure arterial stiffness. They found that the women had a reduced blood flow speed of 1 meter per second, which computes to a 6% reduction in pulse wave velocity.  No changes were seen for the men.

In addition, over the four-week study period, the men lost 6.3% of their body weight, while the women lost to 4.4% of their body weight.

Researchers from the University of Missouri-Columbia conducted the study. It was published online ahead of print on May 10, 2018, in Applied Physiology, Nutrition, and Metabolism.

Arginine is used in sports nutrition to increase blood flow. However, all arginine supplements may not be equal. A recent study suggests that inositol-stabilized arginine may be more bioavailable than arginine hydrochloride.

Participants in the study included 10 healthy men, half of whom were given inositol-stabilized arginine, while the other half was given arginine hydrochloride over the course of 15 days. At the end of that 15-day period, the researchers analyzed arginase and ADMA levels. Arginase and ADMA are two enzymes that are known to inhibit arginine levels and nitrous oxide synthesis, respectively.

This was followed by a seven day washout period, after which the participants took the other supplement for another 15 days.

The researchers found that arginase levels were inhibited after the participants took the inositol-stabilized arginine, with no effects on ADMA levels. There were no effects noted for arginine hydrochloride.

Researchers from Nutrition 21 conducted the study. It was presented at the Nutrition 2018 Conference, which took place from June 9 to 12, 2018, in Boston.

Arginine is an amino acid that is a part of most proteins. In the body, it changes into nitric acid. Arginine can be found in gelatin, chocolate, carob, coconut, oats, whole wheat flour, soybeans, and wheatgerm.

Subclinical hypothyroidism is mild thyroid failure without obvious symptoms of thyroid deficiency that occurs in 3%-8% of the global population. A recent study suggests that ashwagandha root may help improve subclinical hypothyroidism.

Participants in the study included 50 people between the ages of 18 and 50 with thyroid-stimulating hormone (TSH) levels of 4.5 to 10 mIU/L and serum levels of T3 and T4 (markers of thyroid function) in the normal range. Over the course of eight weeks, half of the group took 300 mg of ashwagandha, while the other half took a placebo.

The ashwagandha group had a 12.5% reduction in TSH levels at the four-week mark and a 17.4% reduction at the end of the study. The researchers also noted a 9.4% increase in T4 levels at the four-week mark and a 19.6% increase at the eight-week mark in the ashwagandha group. Additionally, T3 levels increased 18.6% at four week and 41.5% at eight weeks.

In comparison, the placebo group did not show changes in TSH or T4 levels and their serum T3 levels decreased.

Researchers from Sudbhawana Hospital in India conducted the study. It was published online ahead of print on August 22, 2017, in the Journal of Alternative Complementary Medicine.

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.

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.