Fenugreek Seeds and Testosterone

Posted on June 6, 2023 by Robert Barrington

Fenugreek (Trigonella foenum-graecum) seeds have a number of health effects including cardioprotective, lipid lowering and general antioxidant effects. One of the phytochemicals in fenugreek seeds that may cause some of the health effects is a phytochemical called protodioscin which belongs to the steroidal saponin group of chemicals. Administration of a fenugreek seed extract enriched for protodioscin causes up to a 46 % increase in free testosterone in 90 % if human subjects administered the extract (500 mg per day). In addition, 85 % of the study population also experienced an increase in sperm count. Further, sperm morphology was increased in 15 % of subjects. As well as these improvements in reproductive function, the subjects also experienced a significant improvement in cognition and alertness. The study authors also reported that the subjects reported an increase in labido, which likely relates to the improvements in testosterone, and improved cardiovascular health. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Maheshwari, A., Verma, N., Swaroop, A., Bagchi, M., Preuss, H. G., Tiwari, K.and Bagchi, D. 2017. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in enhancing testosterone level and improving sperm profile in male volunteers. International journal of medical sciences. 14(1): 58
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Carnitine as an Anti-Aging Supplement

Posted on June 5, 2023 by Robert Barrington

Evidence suggests that male androgen levels drop somewhere around 1.2 % per year for free testosterone between the ages of 39 to 70. Further, albumin bound testosterone drops 1 % per year and total testosterone drops 0.4 % per year. Testosterone replacement has been shown to reverse some of the ageing effects of lowering testosterone levels such as improved sex drive and increased muscle mass. It is not clear why testosterone levels decline with age, but it is thought to relate to oxidative stress taking its toll on the cell’s structure. One solution to this may be to take supplements of L-carnitine and acetyl L-carnitine, both of which may act as antioxidants in tissues. In one study researchers administered propionyl-L-carnitine 2 g/day plus acetyl-L-carnitine 2 g/day to subjects with an average 66 years of age. The carnitine was effective at improving heart efficiency, increasing nighttime penile tumescence and reducing depression scores. L-carnitine and acetyl-L-carnitine may therefore be useful adjuncts to a healthy diet in aging men because they can reverse some of the negative effects of aging. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Cavallini, G., Caracciolo, S., Vitali, G., Modenini, F. and Biagiotti, G. 2004. Carnitine versus androgen administration in the treatment of sexual dysfunction, depressed mood, and fatigue associated with male aging. Urology. 63(4): 641-646
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Brain Food: The Basics

Posted on June 2, 2023 by Robert Barrington

There are many supplements touted as being beneficial for the brain. However, while many of these many have good research supporting their use, many forget the basics when it comes to feeding the brain. The primary fuel used by the brain is glucose. A shortage of glucose for the brain cells tends to cause slow and clouded thinking, and produces a lack of ability to concentrate. The glucose for the brain comes from the blood and so maintaining a consistent blood glucose level is important for the brain. The best way to achieve this is to eat a healthy high quality balanced diet that is based around starchy carbohydrates from vegetables and high quality protein. The brain also requires the presence of the essential fatty acids alpha linolenic acid (ALA, C18:3 (n-3)) and linoleic acid (LA, C18:2 (n-6)) in the correct ratios to maintain structural integrity of neurones. Without adequate essential fatty acids the brain cannot utilise glucose effectively because it loses the ability to undergo normal neuronal metabolism.    

Eat Well, Stay Healthy, Protect Yourself

RdB

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The Thermic Effect of Food

Posted on June 1, 2023 by Robert Barrington

The thermic effects of food refers to the heat produced when food is oxidised. This heat effect can be significant and is a contributor to the overall metabolic rate. When food is eaten it is digested and the component parts are absorbed. Some of the food may be stored in fat cells but other components may be oxidised. The ratio between the stored and oxidised component is based on the requirements of the body at the time. The thermic effect of food is very evident if an individual eats little when it is cold. In such circumstances the body temperature can lower significantly leaving the person feeling cold. When food is eaten the food is oxidised and this can often warm the person up. Therefore the oxidation of food is also a protective mechanism against cold and this thermogenesis following eating is how mammals maintain their body temperature in cold environments. Carbohydrate and protein food provide the greatest increase in thermic effects, with fat producing the least effective raise in body temperature. 

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RdB

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When Does Protein Intake Become Too Much?

Posted on May 31, 2023 by Robert Barrington

Consuming too little protein is relatively common in large parts of the world as protein foods, particularly of animal origin, are expensive. In the West it is claimed that people eat too much protein, but really this is a philosophical point rather than a nutritional one. Excess protein can be used as a source of energy because the nitrogen can be removed to create ketones and carbohydrates which can be oxidised. In those with certain medical conditions relating to the kidney, this can be a cause of medical problems if the protein content is too high. However, for healthy individuals this is not a problem and protein can form very high amounts of the diet. However, that is not to say such a diet would be healthy. One problem that can occur from consuming high protein diets containing protein powders is if the consumption of the protein also increases the intake of other compounds such as sweeteners and artificial chemicals. Such diets would not be recommended as such chemicals can lead to poor health outcomes. 

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RdB

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The Differing Effects of Flavonoids

Posted on May 30, 2023 by Robert Barrington

Flavonoids are polyphenolic chemicals synthesised by plants as secondary metabolites. In plants they play important roles in the protection of tissues from environmental damage including pathogens and ultraviolet light. When humans eat plants they absorb the flavonoids and here they have effects in human tissues. Generally flavonoids are antioxidants, and in this capacity they protect cells and tissues from free radical damage that leads to oxidative stress. High intakes of flavonoids from plants may protect from a number of diseases including cardiovascular disease and cancer because of their antioxidant effects. However, in addition to this role a number of flavonoids have specialist roles. For example, flavonoids from the Gingko biloba plant may have effects in the brain and increase blood flow to brain tissue. The flavonoids in the milk thistle plant (Silybum marianum) may have particular effects at protecting the liver. Therefore a healthy diet should include a range of flavonoids to provide a range of health effects. 

Eat Well, STay Healthy, Protect Yourself

RdB

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Peppermint Tea

Posted on May 29, 2023 by Robert Barrington

Peppermint tea is an interesting drink nutritionally because it has a number of effects not shared by other teas. Firstly, peppermint does not contain caffeine, and so peppermint tea is a good alternative to black and green tea for those that want a hot drink but who do not want to drink caffeine. Secondly, peppermint tea has a negligible energy content so it makes a good alternative to black tea and coffee where milk is taken with the drink if energy restriction is a concern. One of the main nutritional effects of peppermint tea is its ability to modify the gut by causing the relaxation of intestinal tissue. This makes it a useful nutritional strategy for those with stomach cramps or the like and it can provide very quick relief in this regard. Some evidence also suggests that peppermint tea can also aid digestion for the same reason. Lastly, peppermint tea contains antioxidants such as terpenoids that may have disease preventative effects through their ability to reduce free radical damage, and this may be particularly apparent in the gut. 

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RdB

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L-Tyrosine Supplements

Posted on May 26, 2023 by Robert Barrington

L-tyrosine is an amino acid that is used by the cells to synthesise adrenaline and noradrenaline using the tyrosine hydroxylase enzyme pathway. This pathway maintains adequate stores of adrenaline and noradrenaline, particularly in nervous tissue. Stress depletes the body of adrenaline and noradrenaline, and as a result L-tyrosine requirements increase. Studies have shown that supplementation with L-tyrosine can overcome short term fatigue and may allow the cells to maintain adequate levels of adrenaline and noradrenaline during depletion episodes. However, supplements of L-tyrosine are most effective when other amino acids are not present to compete with the uptake of the L-tyrosine, particularly across the blood brain barrier. Therefore effective use of L-tyrosine as an anti-stress agent is more skillful than simply taking L-tyrosine supplements. A high protein diet may also have some anti-stress effects for the same reason, particularly if the protein is high in L-tyrosine, although again, timing is important. 

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RdB

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Folic Acid and Homocysteine

Posted on May 25, 2023 by Robert Barrington

Homocystien is a product of methionine metabolism. Homocysteine has been shown to have detrimental effects on cells and tissues if levels rise. Under normal circumstances homocysteine is converted to other substances that are benign in their effects and so homocysteine levels do not rise high enough to have damaging effects. However, for this to occur the cells require adequate folic acid and vitamin B12 as cofactors to the enzymes that degrade the homocysteine precursors and thereby prevent homocysteine formation. Low intakes of folic acid and vitamin B12 can cause homocysteine levels to rise and the damage this causes can be vascular in nature. In particular the homocysteine causes the reduction in endothelial function which leads to blood pressure rises and eventually this can cause the development of cardiovascular disease. Folic acid treatment for 6 months is enough to lower homocysteine levels to normal and this reduces the risk of cardiovascular disease significantly in those with elevated levels. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Gofir, A., Wibowo, S., Hakimi, M., Putera, D. D., Satriotomo, I. and Mustofa, M. 2021. Folic Acid Treatment for Patients with Vascular Cognitive Impairment: A Systematic Review and Meta-Analysis. The International Journal of Neuropsychopharmacology. 25(2): 136–143
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Breakfast Cereals: Healthy Or Junk?

Posted on May 24, 2023 by Robert Barrington

Breakfast cereals are commonly consumed in the typical western diet with milk. This is a common practice in many western countries and it is seen as unusual if these are not consumed. Breakfast cereals are often thought of as healthy foods, but there is little evidence for this viewpoint. While some breakfast cereals such as whole grain wheat and oats may have a place in a healthy diet if moderated, they are high in starch and so should be limited to those who need the energy in the form of carbohydrates. Most other breakfast cereals are devoid of any meaningful nutrients and in fact are high in sugar or processed starch. In addition, the milk that is added increases energy consumption if the milk is whole cow’s milk. Most people would do well to avoid processed breakfast cereals and find alternatives that contain a greater amount of nutrients and lower sugar content. In this regard fruit and yogurt could be considered a healthy alternative, and the addition of nuts creates a more balanced macronutrient profile. 

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RdB

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