Healthy Life Articles
Cod Liver Oil or Omega 3?
Cod liver oil or omega 3? Discover the key differences, benefits and which supplement may best suit your health needs.
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Early Warning Signs of Arthritis
Learn the early signs of arthritis, from joint pain and stiffness to fatigue and skin changes, plus supplements that may help support joints.
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Declining Nutritional Values of Food in the UK
Is food less nutritious than it used to be? Discover why nutrient levels may be declining and how to maintain a healthy nutrient intake.
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Which Vitamins are Good for Skin?
Best vitamins for healthy skin: discover how vitamins B, C, D and E support glowing skin, fight ageing, and protect against damage, plus expert skincare tips.
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Collagen: Building Block for Beautiful Skin
Learn how collagen supports healthy skin, why it declines with age, and the best ways to help maintain skin elasticity and firmness.
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The Best Detox for your Age
Discover age-specific detox tips for your 20s, 40s and beyond, with simple ways to support energy, digestion and overall wellbeing.
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Natural Remedies for PCOS
Learn about PCOS symptoms, causes and natural ways to manage polycystic ovary syndrome through diet, exercise and supplements.
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Caveman Diet Plan: Pros and Cons
What is the caveman diet? Explore the pros and cons of the paleo diet, its food rules, and whether it may support weight loss and health.
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Starflower Oil vs Evening Primrose Oil
Starflower Oil vs Evening Primrose Oil: learn the key differences, GLA benefits and which supplement may best support your health needs.
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Health Benefits of Ginseng
Alongside gingko biloba, ginseng is one of the most popular botanical extracts in the world. Contrary to popular belief, there are numerous plants that belong to the ginseng family, with ones such as Korean (Panax), American and Siberian ginseng being the most widely used in a medicinal capacity. The active ingredients within ginseng, known as ginsenosides, are what provide the beneficial properties of the plant. Each type of ginseng has a different natural make-up which means each ginseng exerts slightly different actions. For the purpose of this article, we will be focusing on Korean, otherwise known as Panax Ginseng, and Siberian Ginseng (Eleutherococcus senticosus). So let’s get started and uncover the health benefits of ginseng, so you can assess whether it would be a good addition to your supplement regime. What Are the Benefits of Korean Ginseng? Given that Panax is derived from the Greek word for ‘all-healing’, Korean ginseng has a lot to live up to. As it has been a mainstay in Chinese medicine for centuries however, this shows that there is definitely something to be excited about. A large amount of traditional herbal medicines unfortunately do not live up to their promises when analysed in a laboratory setting. Not Korean ginseng though; this botanical has been subject to scores of studies which report positive findings as we explore in detail below. Energy Levels and Wellbeing Korean ginseng is famous due to being classed as a botanical, which is a herbal extract that has the ability to reinforce the body’s defences against stress, be it mental or physical. One of the stand-out studies in this area recruited 90 participants who suffered with chronic fatigue. Over 4 weeks it was shown that the group receiving a daily dose of Korean ginseng experienced less physical and mental fatigue. These results were so impressive that the researchers concluded that these were ‘significant findings’. A study conducted in cancer survivors provided complementary evidence. It was shown that daily provision of ginseng resulted in significantly lower fatigue symptoms and also helped the participants increase their physical activity levels to further boost their recovery. These results are certainly impressive and hopefully they stimulate further investigation in different population groups. Cognitive Ability Whether we are looking to do well in exams, the workplace or remain independent in our advancing years, it is of critical importance to ensure our brain is functioning optimally. Interestingly, numerous studies are in agreement that Korean ginseng has the ability to boost mental acuity. One investigation of interest studied 30 healthy individuals who were provided with either Korean ginseng or a placebo on a daily basis for a month. By the end of the study period, the participants who received the ginseng saw a significantly greater improvement in overall quality of life. This was realised by the participants seeing improvements in both mental health and social functioning. Complementary findings have been seen in a study conducted in 2005 that demonstrated Korean ginseng’s ability to improve mental performance and reduce mental fatigue during a battery of cognitive ability tests. The researchers believe that this was because Korean ginseng increases the uptake of glucose into the brain and other cells, helping to fuel performance. As we will find later, this is a valid theory. The above two studies have been conducted in younger adults, but the most poignant of results have been seen in older adults who suffer from Alzheimer’s disease. The most impressive of these studies was published in the journal of Nutritional Neuroscience in 2012. For this study, the researchers recruited 40 patients who had been diagnosed with Alzheimer’s. Half of the participants received the ginseng treatment with the other half receiving a placebo. In as little as 12 weeks, the group receiving the ginseng saw significant improvements in all of the specialist parameters that the researchers used to objectively measure the extent of the condition. What is also significant is that these improvements were maintained when the researchers followed-up with the participants 6 months after the end of the study. Erectile Dysfunction To complement the other scientifically-backed benefits of Korean ginseng, it has also been shown numerous times to be able to improve symptoms of erectile dysfunction. Scientists are unsure exactly how ginseng helps, but there have been suggestions that the ginsenosides can protect the blood vessels from damage. It is also known that ginseng can stimulate nitric oxide production which helps to dilate the blood vessels, subsequently increasing blood flow. One study reported results that were comparable to prescription medication used to treat erectile dysfunction. A study in agreement with these results demonstrated that taking Korean ginseng daily for 8 weeks led to significant improvements in erectile function and also overall satisfaction in the 86 men who took part in the study. However, it is important to note that there have been studies that have not reported such impressive findings. Hopefully future research will provide a more conclusive view in this regard. Antioxidant If you take a keen interest in health and nutrition, you will have almost certainly heard of antioxidants and know of their importance. Antioxidants have the unique ability of being able to stabilise free radicals, which are harmful molecules that can cause damage and inflammation – the same inflammation which is thought to play a role in most chronic illnesses. Multiple research studies have demonstrated Korean ginseng’s antioxidant capacity, with this being shown to impact the body in general and the skin specifically. Although this is a lesser-known benefit of Korean ginseng, it adds to its reputation. If you'd like to learn more about antioxidants then please click here. Blood Sugar Regulation Diabetes, which is basically a chronically elevated blood sugar level, is known to affect over 8% of the world’s adult population. No wonder then that scientist’s the world-over are looking for ways to manage blood sugar levels and prevent diabetes-related complications. Korean ginseng is one that has received notable attention, and has been shown on numerous occasions to both decrease blood sugar and improve the body’s response to insulin, the key hormone in blood glucose regulation. One study of note published in 2008 showed that in type 2 diabetics, daily provision of Korean ginseng over a 12 week period led to an 11% reduction in blood glucose levels and a 33% improvement in the body’s response to insulin. These are very impressive findings considering the participants were not encouraged to change their diet for the better or increase physical activity levels. What Are the Benefits of Siberian Ginseng? Now that we have covered the benefits of Korean ginseng, let’s delve into the efficacy of another member of the ginseng family: Siberian. Although this botanical extract hasn’t been subject to the same level of scientific scrutiny as Korean ginseng, there still exist some impressive findings. Immunity Bolstering the immune system is a big priority for many people, to help fend off colds, flus and other illnesses. When it comes to supporting immunity, vitamin C, zinc and herbs such as Echinacea are likely to spring to mind. However, there is now evidence to suggest that Siberian ginseng is worthy of consideration when looking for a supplement to reinforce the body’s natural defences. Numerous research studies have shown that Siberian ginseng is effective at increasing the amount of T cells and natural killer cells that the body can produce. These are types of white blood cells that play an integral role in destroying foreign pathogens, therefore maintaining immunity. Although there is a plethora of anecdotal evidence, hopefully future scientific trials will assess whether the impressive improvements seen translate into a decreased prevalence of illnesses. Fatigue Resistance & Athletic Performance Siberian ginseng was supposedly a regular addition to the diet of the athletes from the Soviet Union during the mid-part of the 20th century, where they enjoyed great success. Although there are certainly more important factors that determined this success, there is research to show that Siberian ginseng may have led to modest improvements in athletic performance. One study carried out in 2010 instructed a group of healthy men to perform a sub-maximal cycling test to exhaustion at 75% of their maximum capacity. The participants performed this task on two occasions, once following the ingestion of Siberian ginseng, and the other time following the consumption of a placebo. The authors reported that in the ginseng trial, the men were able to ride for 25% longer before reaching the point of exhaustion. They were also able to use more oxygen and burn more fat, without perceiving to be working harder. These findings have been confirmed by subsequent investigations, which have built upon this by showing that Siberian ginseng is effective for boosting maximal exercise performance as well. An investigation back in 2000 showed that in 35 male participants, supplementing with Siberian ginseng for a month, led to 8.6% improvement in Vo2 max (the gold standard measurement of maximal aerobic fitness). Compared to placebo, the resistance used during the Vo2 max cycling test was significantly greater. So it seems that if you are looking for a botanical extract to boost exercise performance, Siberian Ginseng is worthy of consideration. Similarities with Korean Ginseng Although the two types of ginseng mentioned in this article have noticeable differences, there are also a number of similarities. Like Korean ginseng, the Siberian alternative has the ability to enhance cognitive ability and perceived wellbeing, and is thought to have stimulatory and energising properties that are milder and less volatile than caffeine. Siberian ginseng is also a botanical herb that can help defend the body against various sources of stress, and has been shown to possess antioxidant properties, albeit not as potent as its Korean counterpart. Finally, to add to its benefit and to complement the ability of Korean ginseng, Siberian ginseng has also been shown to help regulate blood sugar levels. How Much Ginseng Should I Take? With regards to Korean ginseng, the weight of scientific evidence points to 200-400mg being the most effective dose for stimulating the majority of benefits. For improving blood sugar regulation specifically, dose of up to 3,000mg per day have shown to be both safe and effective. The benefits of Siberian ginseng seem to be experienced between doses of 2000-4000mg per day. You can shop for Korean ginseng here and Siberian ginseng here. What Are the Side Effects of Ginseng? Before embarking on any supplementation it is important to assess the risks, and one of the best ways to do this is to discover if there are any side effects. From a large-scale study that analysed 57 investigations into the efficacy of Korean ginseng, it was found that there was a low incidence of side effects, and when side effects were reported, these were typically mild. These side effects were almost exclusively related to the digestive system, with nausea, sickness, diarrhoea and stomach cramps the ones reported. There was also a documented case of hypoglycaemia (low blood sugar) in one type 2 diabetic. This reinforces the importance of speaking with your GP before supplementation, so that your medication can be adjusted accordingly. Thankfully, the side effects of Siberian ginseng are also mild and infrequent. The side effects that have been reported are a decrease in the rate of wound-healing and an increase in blood pressure. Again, there is the potential of blood sugar levels going too low, so it is best to seek medical advice before taking Siberian ginseng for diabetes management. As there is not enough evidence pointing to the safety for children and pregnant/breastfeeding mothers, supplementation in these populations is not currently recommended. Summary Hopefully this article has helped to improve your knowledge on all things ginseng so that you can now evaluate whether these scientifically backed botanicals would be a good addition to your diet. Although Korean & Siberian ginseng provide a range of benefits, these traditional herbs really come into their own when it comes to mental performance, energy levels and overall wellbeing. So if this is an area of interest to you, you can buy with the confidence that these supplements are both safe and effective. Sources: https://www.ncbi.nlm.nih.gov/pubmed/24814037https://www.ncbi.nlm.nih.gov/pubmed/21494373https://www.ncbi.nlm.nih.gov/pubmed/23613825/https://www.ncbi.nlm.nih.gov/pubmed/23853057https://www.ncbi.nlm.nih.gov/pubmed/11895046https://www.ncbi.nlm.nih.gov/pubmed/15982990https://www.ncbi.nlm.nih.gov/pubmed/22780999https://www.ncbi.nlm.nih.gov/pubmed/8750052https://www.ncbi.nlm.nih.gov/pubmed/19234482https://www.ncbi.nlm.nih.gov/pubmed/16860976https://www.ncbi.nlm.nih.gov/pubmed/2963645https://www.ncbi.nlm.nih.gov/pubmed/10641044https://www.ncbi.nlm.nih.gov/pubmed/21793317https://www.ncbi.nlm.nih.gov/pubmed/10641044https://www.ncbi.nlm.nih.gov/pubmed/21704950
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Health Benefits of Peppermint
The plant species peppermint has been known for years due to its pleasant and refreshing taste, which has seen it become a popular after-dinner addition. Aside from this, peppermint is actually becoming recognised for its health benefits, with numerous studies outlining a benefit for various conditions. In this article, we’ll discuss peppermint in depth so you can see whether it would be a good addition to your diet. What is Peppermint? Peppermint (Metha piperita) is actually a hybrid plant made from crossing watermint and spearmint. Peppermint is renowned for its powerful concentration of menthol which is its primary active ingredient. Traditionally, peppermint and peppermint oil have been used as calming aids, and there are widespread anecdotal reports of a benefit to the digestive system. Like with all areas of nutrition, it is important to have an in-depth look at the scientific evidence to see if claims around a food or supplement are substantiated. With that said, let’s delve into the research and assess the strength of the evidence behind this famed botanical. What Are the Health Benefits of Peppermint? Digestion As alluded to earlier, peppermint has been touted as an effective supplement for easing digestive problems namely Irritable Bowel Syndrome (IBS). IBS is a condition that is thought to affect between 10-20% of the UK population. The most common symptoms of IBS are stomach cramps, bloating, diarrhoea and constipation, and these can last for days or even months at a time. Thankfully, the evidence base corroborates the anecdotes, as numerous studies are in agreement that peppermint is effective for calming IBS symptoms. Not only that, the benefit seems to be quite impressive. Meta-analysis studies are known in the science community for being the pinnacle of scientific evidence. This is because they use advanced statistical methods to analyse numerous previous studies that have all sought to answer the same question. On the topic of peppermint for IBS sufferers, a meta-analysis conducted in 2008 analysed the data of 12 studies which recruited, in total, almost 600 participants. This study provided strong evidence to suggest that taking peppermint is effective for combatting stomach pain and diarrhoea. The scientists running the investigation concluded that taking peppermint between two to four times daily had the ability to cut the prevalence and severity of symptoms in half! These are massively impressive findings that should significantly benefit the lives of IBS sufferers. But how does peppermint work? Peppermint belongs to a group called antispasmodics, which are compounds that possess muscle-relaxing properties. IBS is thought to be partially caused by an overactive digestive system which can cause the muscles of the digestive tract to go into a spasm. It is thought that peppermint exerts its benefit by interfering with the chemical process that causes the muscles to be over-active. This relaxing effect has been shown to last up to two weeks, but unfortunately it is not a permanent cure as cessation of supplementation sees the symptoms return. Headaches To add to peppermints impressive benefits, it has also been shown consistently to help relieve headaches when applied topically to the temples. One study has shown that a solution containing 10% peppermint oil was able to substantially reduce the severity of headaches in as little as 15 minutes. What is more is that the potency of this benefit rivalled that of oral prescribed medication. As most oral medications come with side-effects, a natural and cost-effective alternative in the form of peppermint is welcomed. Complementary findings have been published using a similar solution, which also included a small amount of eucalyptus oil. This formula was not only shown to reduce headaches, improve mood and decrease irritability, but there was good evidence to explain why it is beneficial. The subjects had the muscle activity of their temples assessed via electromyography (EMG), and it was found that the soothing and calming nature of peppermint is able to reduce muscle tension by nearly a third. This nicely complements the findings with regards to digestive health, as again the antispasmodic effect of the peppermint helps to induce relaxation. Aromatherapy Peppermint again shows its diversity, as its active ingredients have shown benefits when consumed orally, applied topically and also when inhaled via aromatherapy. Numerous investigations have shown that peppermint oil is effective at reducing nausea, especially following operations. However, the quality of the evidence is quite limited, so further high-quality investigations are needed to confirm this. How Much Peppermint Should I Take? From the scores of research studies that have provided peppermint to individuals with digestive issues such as IBS, it appears that the most effective dose is between 450-750mg per day, split into numerous doses. As peppermint is effective when taken with a meal, or within close proximity, it seems appropriate to take 150-250mg alongside the three main meals of the day. This would then ensure that the 450-750mg dose recommendation is adhered to. Regarding the benefit to headaches, preliminary evidence shows that a solution containing 10% peppermint oil is the quality to aim for. This should be applied topically to the temples, at 15-30 minute intervals until the headache or migraine disappears. Are There Any Side Effects of Taking Peppermint? Now that we have covered how peppermint could be of benefit to you and how much to take, it is important to highlight any potential side effects. Although peppermint is renowned for its ability to help the lower digestive tract, it has been known to cause problems higher up in the form of heartburn. This is because peppermint can relax the muscles that help to control acid reflux, which subsequently can lead to the symptoms. If you are someone who takes peppermint but suffers from heartburn, it is recommended that you change to coated tablets, as this seems to solve the problem. Like with all supplements, it is important to only take as much as recommended and no more than that. This seems to be particularly important when taking peppermint, as very high doses have actually been linked to toxicity. However, it must be reiterated that this has only been seen when taking very high doses of peppermint leaves that are less than a week old. So as long as the recommended amount is adhered to or older leaves are used, there shouldn’t be any cause for concern. Finally, drinking peppermint tea is a popular way to obtain the active ingredients that provide benefit. However, ingredients within tea and other hot beverages are known to affect the absorption of essential minerals such as iron and zinc. One research study in particular has shown that peppermint tea can decrease iron absorption by 84% on average. So if you are a regular drinker of peppermint tea, an iron supplement is certainly a good idea to prevent a deficiency. Summary To wrap this article up, peppermint has a number of proven benefits thanks to its natural nutrient make-up. The most widely appreciated benefit of this botanical hybrid is to those millions of people in the UK who suffer from digestive issues or more specifically IBS. If you are also a frequent sufferer of headaches or migraines, peppermint oil is also an option to be considered. Hopefully this article has helped you learn more about peppermint, so that is it now appreciated for its medicinal applications and not just its pleasant taste and aroma. Sources: https://www.bmj.com/content/337/bmj.a2313https://www.ncbi.nlm.nih.gov/pubmed/8805113https://www.ncbi.nlm.nih.gov/pubmed/7954745https://www.ncbi.nlm.nih.gov/pubmed/10999016http://www.plantphysiol.org/content/plantphysiol/122/1/205.full.pdf
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Health Benefits of Psyllium Husk
Although there seems to be a lot of confusion when it comes to nutrition, one aspect that has unanimous support is that we need a fibre-rich diet. Recent research analysed over 300 studies on the effects of dietary fibre. The reported benefits were astounding, as it was shown that a high-fibre diet is effective for decreasing the risk of heart disease, cancers, and diabetes to name just a few. Unfortunately, we as a nation are renowned for our poor diets and one of the areas where we are most dire is our fibre intake. A few years back, the Department of Health (DoH) increased the recommended fibre intake from 21g to 30g per day. Alarmingly, we still aren’t meeting the outdated recommendation, let alone the new one, as it is known that 17g for men and 16g for women is the current daily average. Because of the apparent difficulty in meeting the recommended intake, there has been a surge in the popularity of fibre supplements. One of the most popular and well-researched is psyllium husk, a topic this article is going to explore in detail. What is Psyllium Husk? Psyllium husk has a burgeoning reputation as one of the world’s best sources of fibre. Taken from the plant species Plantago ovata, psyllium husk is equally effective in tablets, capsules, powder or in its natural husk form. Psyllium husk is known as a soluble fibre, because it absorbs water and forms a gel-like substance in the stomach. This property is responsible for its well-regarded health benefits. Let’s now have a look what these scientists have found so you can decide whether it would be a worthwhile addition to your diet. What Are the Benefits of Psyllium Husk? Digestive Health Fibre is best known for its ability to support digestive health and psyllium husk does just that, as it boasts 80% fibre by weight. This means that a dessert spoonful will contribute over a quarter of your daily fibre requirement. Although all fibre sources are good for digestion, psyllium husk appears to be very special. Scientific studies have consistently shown that this soluble fibre has a gentle laxative effect which is very effective for constipation. Psyllium works by increasing the size and the softness of stools for easy passage. To complement the ability to ease constipation, psyllium husk has also been known to slow digestion when someone is suffering from diarrhoea, thus helping to alleviate symptoms. On top of this, psyllium husk has the unique ability as a fibre to actually decrease flatulence – something that fibre usually increases despite their health benefits. For these reasons, psyllium husk has become a very popular supplement for those with digestive issues, especially individuals who suffer from Irritable Bowel Syndrome (IBS). Cholesterol Control High cholesterol, known to scientists as hypercholesterolemia, is a condition known to affect over half of the adults in the UK. According to Heart UK, reducing our LDL (‘bad’) cholesterol by as little as 5% could reduce thousands of cases of heart disease every year. To complement the benefits to digestive health, psyllium husk has consistently shown in scientific investigations that it has the ability to decrease cholesterol levels in those people with high cholesterol. A meta-analysis study conducted in 2009 analysed 21 studies with a total of 1030 participants that all looked to assess whether psyllium husk could decrease high cholesterol. This high-quality study found that psyllium husk was effective at reducing total cholesterol and LDL. The authors of this study concluded that these results were significant findings. Furthermore, the benefits were demonstrated regardless of the form in which psyllium husk was taken. Psyllium husk seems to be of benefit for cholesterol levels as it is known that, to a certain extent, it decreases the absorption of dietary fat and cholesterol. Furthermore, psyllium husk is able to bind to bile acid in the intestines and increase its excretion. The body then has to use cholesterol to create new bile acid to make up for this, subsequently decreasing the cholesterol in the blood. Blood Sugar Control Chronically high blood sugar, otherwise known as diabetes, has reached pandemic proportions. At the present time diabetes affects over 400 million people worldwide, which is a twelfth of the adult population. As diabetes can lead to heart disease, kidney damage, nerve issues, blindness and amputations to name a few, managing the condition is of primary importance to national health institutes. Numerous research studies are in agreement that psyllium husk can reduce blood sugar levels and other markers of diabetes. One study in particular showed that daily provision of psyllium husk for 8 weeks was effective at improving glucose control by almost 20% in a group of diabetic patients. If you think that is impressive, a subsequent study noted a 29% improvement in blood sugar control in as little as two weeks when taking psyllium husk daily. Both of these positive findings have been reinforced by a meta-analysis study which concluded that the evidence base as a whole is in agreement that psyllium husk improves blood glucose levels and HbA1c. HbA1c is the key measure that health care professionals want to keep under control, as this provides an average blood sugar reading over the past 3 months. These impressive findings have also been noted without the participants making any changes to their diet or their physical activity levels. This strongly suggests that taking psyllium husk alongside an improved diet and a structured exercise routine would lead to an even greater benefit to diabetes management. Although the evidence shows that psyllium husk can be effective by itself, scientists are confident that it would provide a synergistic benefit with other nutrients such as chromium and fenugreek, which also have known anti-diabetic properties. As these supplements are highly safe, adverse interactions are not a concern. Appetite Suppression As the UK is in the middle of an obesity crisis, the Department of Health is trying to reduce our calorie intake by 200-300 per day. Time will tell whether measures such as the controversial sugar tax are effective at supporting this aim. What is clear is that reducing hunger is an obvious way to reduce calorie intake. Interestingly, the results from numerous scientific investigations have shown that psyllium husk intake before meals can lead to a suppression of appetite which subsequently decreases calorie intake. There are numerous schools of thought when it comes to the mechanism in which psyllium husk helps to control appetite. Some experts believe that psyllium husk works by absorbing a large amount of water, which helps to increase the bulk in the stomach. Others believe that it helps to slow the transit of nutrients through the stomach and therefore suppresses hunger for longer. There are also scientists who propose that as psyllium husk helps to ensure steady blood sugar levels this controls appetite. This is another plausible explanation as it is known that erratic blood sugar levels can cause hunger. Considering that it can suppress appetite whilst decreasing the amount of fat (and carbs) the body absorbs, this indicates that it could potentially be beneficial as part of a weight-loss diet. How Much Psyllium Husk Should I Take? The amount of psyllium husk that you should take depends on the reason why you are taking it. The research has shown that 5-10g per day is the amount to aim for when trying to support digestive health, cholesterol and blood sugar levels. For suppressing hunger levels, around 20g per day is the amount to take. As mentioned earlier, these benefits are experienced regardless of which form of psyllium husk you take. If you are looking to improve your cholesterol or blood sugar levels, it is advised that psyllium husk is taken alongside meals. For example, you could take 2-5g with each main meal of the day. If you are looking to control hunger levels, you can either take psyllium husk before your meals or alongside your meals. Research studies have shown positive results with both approaches. If you are taking psyllium husk for the digestive benefits, it can be taken at any time, but it may be more effective when taken with meals. Doses of up to 30g per day have been taken and appear to be well tolerated as long as enough fluids are consumed. What Are the Side Effects of Psyllium Husk? Thankfully, psyllium husk is a great addition to the diet as it not only has proven health benefits, but a very respectable safety profile. That being said, there are a couple of points to look out for. Firstly, psyllium is known as an allergen and can cause both allergic reactions and also worsen symptoms of asthma. This seems to affect around 15% of people and tends to irritate the lungs. As well as having the ability to decrease the absorption of fat, cholesterol and carbohydrates, it can unfortunately decrease the amount of vitamins and minerals we absorb. Of these essential nutrients, the one that it seems to effect to a significant degree is iron. So if you consistently take psyllium husk, an iron supplement may be a good idea. Summary To conclude, psyllium husk is a supplement that has soared in popularity in recent years. Not only does psyllium have proven benefits to the digestive system and for those with IBS, it is known to have a potent effect on cholesterol and blood sugar levels. As these health issues and a lack of dietary fibre are commonplace, psyllium husk has the potential to be a very useful supplement for a wide range of people. Furthermore, as psyllium has a renowned safety profile in those without an allergy, this supplement should be highly commended. Sources: https://academic.oup.com/ajcn/article-abstract/107/3/436/4939351https://heartuk.org.uk/press/press-kit/key-facts-figureshttps://www.ncbi.nlm.nih.gov/pubmed/18985059https://www.ncbi.nlm.nih.gov/pubmed/10500014https://www.ncbi.nlm.nih.gov/pubmed/9747644https://www.ncbi.nlm.nih.gov/pubmed/20959501https://www.ncbi.nlm.nih.gov/pubmed/20616745https://www.ncbi.nlm.nih.gov/pubmed/1398229https://www.ncbi.nlm.nih.gov/pubmed/14963049https://www.ncbi.nlm.nih.gov/pubmed/7647826
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Health Benefits of Red Yeast Rice
High cholesterol levels - known in the medical community as hypercholesterolemia - are thought to affect 6 in every 10 adults in the western world. As heart disease is still the leading cause of mortality worldwide, and high cholesterol levels are indeed a risk factor, there is interest in natural ways to control or lower levels. If you have been looking into methods of safely lowering cholesterol levels, you are likely to have come across the supplement known as red yeast rice. RYR is a fermented rice product that contains some pretty exciting natural compounds. The best known of these is monacolin K which is often referred to as lovastatin. It has been used in Chinese medicine for centuries and has got quite the reputation for lowering high cholesterol. In this article we are going to explore the topic of cholesterol and see whether red yeast rice is worthy of the hype, how much to take and whether there any side effects. Understanding Cholesterol Cholesterol is actually essential for humans, and when it is present in ‘normal’ quantities it is perfectly healthy. Issues start to arise however when levels become abnormally high. Put simply, cholesterol is a fatty substance that is created in the liver, with most of the body’s cholesterol circulating in the blood as lipoproteins. Cholesterol has a myriad of key roles such as supporting the integrity of cell membranes, creating steroid hormones, insulating nerve endings and creating bile – a substance important for digesting fat and absorbing fat-soluble nutrients. Within the body there are numerous types of cholesterol, but the two most important forms are LDL and HDL cholesterol. LDL is often referred to as ‘bad’ cholesterol, whereas HDL is universally accepted as ‘good’. LDL works by transporting cholesterol from the liver to the cells where it can be utilised. Unfortunately, if there is more cholesterol than required, this can often be deposited in the walls of the blood vessels which can cause plaque build-up, blockages and potentially lead to cardiac events. Conversely, HDL cholesterol is good for health because it has the ability to transport excess cholesterol back to the liver where it can be excreted. For this reason, one of the most important metabolic health measures is the ratio of LDL to HDL. Unfortunately, diet, lifestyle, age and to a certain extent genetics can distort this ratio, therefore requiring attention. Besides eating healthier, being more physically active and stopping smoking (if you do smoke), many of us use prescription medications to control our cholesterol levels. At the same time there are increasing concerns about the use of prescription pharmaceuticals like statins, given that there is evidence of damage to the liver, kidneys, nervous system and muscles, whilst increasing the risk of diabetes. It should therefore come as no surprise that there is great interest in natural alternatives, most notable in the form of supplements such as plant sterols, garlic and red yeast rice. What the Research Says About Red Yeast Rice Conducting high-quality research is very challenging, given the plethora of variables at play. For this reason, it is rare to see almost unanimous support for the effectiveness of a nutritional intervention. That being said, the efficacy of red yeast rice for lowering LDL cholesterol is certainly one of those topics. One study from 2009 recruited 62 patients with high cholesterol who had to stop statin therapy due to the side-effects. Of the 62, half were randomly assigned to receive red yeast rice twice daily, with the other half taking a placebo. In as little as 12 weeks, it was reported that the participants taking the red yeast rice decreased their LDL cholesterol by 1.11mmol/L. Previous research published in The Lancet – the most prestigious medical journal - has shown that a 1mmol/L reduction in LDL cholesterol is sufficient to reduce major cardiovascular events by 25% and all-cause mortality by 9%. This is true even in patients whose doctors have categorised them as ‘low risk’. Because of this, these results certainly hold clinical significance. What’s more, these benefits were realised without experiencing side-effects to the liver, kidney or an increase in pain – issues that sometimes arise in patients who take statins. Similar results have been seen in a research study from 2013, which recruited 52 doctors who suffered from high cholesterol. As this study was ‘doubled blind’, neither the researchers nor the participants knew which of the 52 received the red yeast rice, and who received a placebo. After the 8 week study period, it was found that the group receiving the red yeast rice treatment decreased their LDL levels by almost a quarter. On a further positive note, there were no side-effects or blood markers that caused concern with the research team. Meta-Analyses Once there is sufficient published evidence in a subject area, it is common that a research group conducts a study called a meta-analysis. Meta-analysis studies are seen as the top of the hierarchy of scientific evidence, as they collate the results of all the research in the area. They then use advanced statistical analyses to provide a valid and conclusive answer on a specific question. With regards to the effectiveness of red yeast rice for lowering LDL cholesterol levels, there have actually been two meta-analysis studies performed and published. The first meta-analysis, published in 2014, analysed a total of a 13 randomised control trials, which in total included the data of over 800 participants with high cholesterol levels. It was concluded that red yeast rice could potently reduce LDL cholesterol levels, with 0.87mmol/L being the average reduction. Although some of the studies included in the analysis were even shown to increase HDL levels, on the whole, this just fell short of what the researchers would class as ‘significant’. To further boost the significance of red yeast rice, the participants also saw a significant reduction in triglyceride levels while reporting no serious side effects. Fortunately, the second meta-analysis that was published a year later provides complementary findings. This investigation, which included 20 studies, found that LDL cholesterol was reduced by a massive 1.02mmol/L when taking red yeast rice. From the studies analysed, the average dose of monacolin K was 10.8mg per day and this led to results that were as impressive as prescription medication, but with a greater safety profile. Synergistic Benefits As we have found, red yeast rice is very effective at reducing LDL cholesterol even without making positive changes to diet, physical activity levels or lifestyle. Furthermore, red yeast rice has been shown to be effective alongside other nutrients. One study in particular has shown that red yeast rice works notably well with the polyphenol compounds found within olives. Olives and olive oil contain oleic acid, a monounsaturated fat, alongside powerful antioxidants such as hydroxytyrosol. Research has shown that these natural qualities, when consumed daily, can markedly reduce the risk of cardiovascular events. For the study, researchers recruited 50 people who met the criteria for metabolic syndrome – high cholesterol, blood sugar and blood pressure, alongside abdominal obesity. The participants either received a supplement that contained 10.82mg of monacolins and 9.32mg of hydroxytyrosol or a placebo. In as little as 8 weeks, it was found that the group receiving the supplement reduced their LDL cholesterol by 24%, triglycerides by 9%, and systolic blood pressure by 10mmHg. Not only that, the participants decreased the amount of oxidised cholesterol they had by a fifth. Oxidised or damaged cholesterol is the type that is most likely to stick to the walls of blood vessels and cause potential blockages. These extremely impressive results suggest that consuming extra-virgin olive oil daily alongside a high-quality red yeast rice supplement is a great way to improve health in those with metabolic syndrome and therefore reduce the risk of cardiovascular disease. How Much Red Yeast Rice Should I Take? When starting any new supplement regime, it is of primary importance to understand how much you need to take to experience the benefits. The European Food Safety Authority (EFSA) have authorised the use of red yeast rice for lowering cholesterol levels, but only when taking a dose of 3mg per day. Unfortunately, the market is littered with low-quality red yeast rice products that do not contain the amount of monacolin K they claim. One study of note analysed 12 commercially available supplements and found a massive variance in the amount of active ingredients. One product for example only contained 0.3mg of monacolin K per serving. Alarmingly, a third of the products analysed had elevated levels of citrinin (more on this in the next section). This means that purchasing only a high-quality red yeast rice supplement is of primary importance. Look for a reputable company who manufactures their products to Good Manufacturing Practice (GMP) standards and can provide a certificate of analysis to show that the supplement is true to the label claim. What Are the Side Effects of Red Yeast Rice? On the whole, the research indicates that red yeast rice is a safe supplement that can markedly reduce cholesterol levels. We have also seen that it can perform as well as prescription medication whilst causing fewer side effects. However, as we found in the last section, some products on the market are severely lacking in the quality department. Not only does this mean they are not effective, they may even pose a risk to health. Earlier we touched on citrinin, a toxin which has been found in some red yeast rice products. As citrinin is known to damage the kidneys, this is another good reason to only buy a highly reputable red yeast rice supplement. As statins are known to noticeably reduce concentrations of coenzyme Q10 in the body, it would be prudent to believe that red yeast rice does also, given that it is in essence a natural statin. Coenzyme Q10 is a vitamin-like substance that is vital for our survival, given its important role in creating energy. Research has shown that coenzyme Q10 has antioxidant properties, can decrease the risk of heart disease, diabetes and muscle damage whilst supporting vitality. For this reason, it may be wise to supplement with coenzyme Q10 if you are taking statins or red yeast rice. 200-300mg per day would be a good dose to aim for, and one that is universally accepted as safe. Summary To conclude, red yeast rice is a highly effective supplement for reducing high cholesterol levels and the risk of cardiovascular disease, with the potency to match some of the most widely-used pharmaceuticals. At least with high-quality supplements, it also boasts a good safety profile which leads to fewer side effects than the more controversial statins. Before embarking on any supplementation, it is important to consult with your GP, to ensure this will be safe and effective for you as an individual. As always, look for a high-quality, GMP approved product from a reputable manufacturer, to ensure you obtain a supplement that contains the beneficial compounds that you and your health requires. Shop for Red Yeast Rice Here Sources: https://www.ncbi.nlm.nih.gov/pubmed/19528562https://www.ncbi.nlm.nih.gov/pubmed/22607822https://www.ncbi.nlm.nih.gov/pubmed/23866314https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045580/https://www.atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltexthttps://www.ncbi.nlm.nih.gov/pubmed/25879228https://www.ncbi.nlm.nih.gov/pubmed/20975018/https://www.sciencedaily.com/releases/2013/05/130525143852.htm
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