Monthly Archives: June 2021

Food supplements, as the name suggests are added tablets whose purpose is to provide nutrients to the body that are otherwise lacking due to improper diet. It is important to note that a diet should have sufficient nutrients but in case, the recommended amount is not consumed, one can take supplements.

Food supplements come in various forms like tablets, pills, syrups, energy bars as well as a powder, which deliver the nutrients like vitamins, minerals, amino acids, fatty acids and enzymes. Supplements cannot replace a balanced diet and cannot give you all the nutrients that a balanced diet can.

You can buy over the counter supplements but it is advised that you must consult a doctor before starting any supplements. Our body needs only a recommended amount of nutrients every day and if we consume more than the body can handle it can do more harm than good and can even lead to major health conditions.

Read more:

Everything you need to know about supplements - Times of India

With more than 50,000 dietary supplements on the market, you can just imagine how many of those are marketed as weight-loss products. It's a multi-billion-dollar industry. So, trying to find agreement on what the #1 best dietary supplement for weight loss is a toss-up.

Most weight-loss supplements contain such common ingredients as vitamins, minerals, caffeine, fiber, protein, herbs, and other plant compounds purported to burn fat, boost energy, build muscle, lower blood sugar or simply improve nutrition. Many nutritionists and other weight-loss experts have their favorite ingredients, while others think whole foods are the way to go. So, choosing the one pill, powder, gummy, or drink that may work best for you will require some trial and error. The #1 dietary supplement that works for others may not work for you, which is why it's important to peruse your optionsand talk to your doctorto make a decision that makes sense for your body.

Many nutritionists and weight-loss coaches sell their own formulations of their favorite ingredients or certain manufacturers' products; that alone should make you wary when considering weight-loss supplements recommended by them.

Recent studies have called the efficacy of weight-loss supplements into question, including a large review of 121 placebo-controlled trials of herbal and dietary supplements involving nearly 10,000 adults over 16 years presented recently at The European Congress on Obesity.

"Our rigorous assessment of the best available evidence finds that there is insufficient evidence to recommend these supplements for weight loss," said Erica Bessell, a practicing dietitian, PhD candidate from the University of Sydney in Australia, and lead investigator of the studies, in a statement. "Even though most supplements appear safe for short-term consumption, they are not going to provide weight loss that is clinically meaningful," she said.

A similar study published in the International Journal of Obesity Supplements in 2019 focused on efficacy and possible drug interactions of common ingredients used in dietary supplements. That research determined that the effectiveness of weight-loss dietary supplements "is still inconclusive and the cost of these products can be considerable." Study researchers concluded that "healthy diet and physical activity remain the first-line intervention for weight loss."

Here's what some dietitians and other nutrition coaches we surveyed recommend as the best supplements for weight loss. Then, be sure to read up on our list of 15 Underrated Weight Loss Tips That Actually Work.

The best way to ensure weight loss is getting enough dietary fiber from fruits and vegetables, says Morgyn Clair, RD, a nutritionist for Sprint Kitchen. Problem is, most people don't eat enough fiber-rich plants to get the recommended minimum of 25 to 30 grams of fiber a day, so she recommends supplementing.

"People can easily get this through an over-the-counter supplement like Benefiber," she says.

That product is made from a soluble fiber called Inulin (chicory root fiber). Another popular soluble fiber supplement, Metamucil, uses psyllium fiber. If you don't want to take a fiber supplement, you can boost your fiber intake by adding flax meal to your soups, salads, and smoothies. "It's an excellent source of fiber for those who have low fiber intake and it's tasteless," says Fiorella Di Carlo, RD, CDN, cooking video host of Living in Italian.

Related: Best Supplements for a Longer Life.

While most supplements produce mild results at best, a good multivitamin containing polyphenols that fight free radicals and support a healthy metabolism may help your weight loss efforts, says Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group, and one of our medical expert board members. She recommends a particular polyphenol multivitamin called Oh Grape by Groove.

"With 500 milligrams of resveratrol, this supplement offers antioxidant properties that fight against free radical damage, supports healthy hormone balanceespecially insulinand decreases inflammation in the body," Moskovitz says.

This supplement also contains 2,000 IU of vitamin D, which studies show can be directly linked to weight and metabolism and magnesium that may support blood sugar stabilization, appetite, and energy.

"Oh Grape also packs in vitamin C, which is not only supportive of the immune system but helps fight against inflammation in the body that along with other factors, can contribute to weight gain over time," she says.

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EGCG (epigallocatechin gallate) is a powerful catechin (natural flavonoid) found in green tea.

"EGCG supplements can help you burn more calorieseven at rest, and studies show the compound can result in weight loss," says nutrition counselor Lauren Manaker, MS, RDN with Zhou Nutrition.

She points to a study in the Journal of Nutrition that links drinking green tea with enhancing exercise to accelerate belly fat loss in obese adults.

Check out the #1 Best Green Tea to Drink, According to Experts.

Berberine is a chemical compound found in some plants that has been shown to help regulate blood sugar and blood fats so it is commonly taken for type 2 diabetes and high cholesterol.

"It works in a variety of ways to help with weight lossminimizing absorption of carbs and sugars with food, helping reduce insulin spikes and activating AMP-activated protein kinase to support metabolism, which is why I use it in our Carb & Sugar Blocker supplement," says Stephanie Redmond, PharmD, CDCES, co-founder of DiabetesDoctor.com.

Some people who take berberine complain of stomach upset or constipation, but it's generally well tolerated, says Dr. Redmond, who notes that it can be used in combination with common type 2 diabetes medications such as metformin for added benefits since it works by a different mechanism.

"The best vitamins for increasing metabolism are those that work to help your body create energy from the food and nutrients you take in," says nutritionist Lisa Richards.

She recommends a B-complex supplement (which contains 8 B vitamins) to help your body metabolize stored carbohydrates and fat for fuel, aiding in weight loss and increasing metabolism.

"Magnesium and iron are two minerals used by the body to create energy from food," she says. "Taking these two supplements in the morning will help your body to use nutrients for energy rather than storing them as fat."

If you want to lose weight, "my tip is to get your gut health in order because it is at the core of all bodily functions involved with the process of weight loss;probiotics can help with this," says rheumatologist Anthony S. Padula, MD,at the Northern California Arthritis Center in Walnut Creek, CA.and a "Gut Council" member for JetsonProbiotics. "Your gut bacteria (your microbiome) can affect how you digest food, store fat and chemicals that make you feel full or hungry. Probiotic foods contain live strains of bacteria that increase the population of good bacteria in your digestive system, while prebiotic foods contain types of fiber that act as food for good bacteria. Both sources are designed to increase the number of bacteria in your gut and improve your microbiome."

The gut bacteria play many roles in both weight loss and weight gain, adds Trista Best, RD, MPH, a registered dietitian at Balance Once Supplements. "When gut bacteria is off the short-chain fatty acid production in the gut is amped up which triggers appetite hormone production." Probiotics in supplement form are living bacteria that provide countless health benefits when ingested, including improving appetite regulation, she says.

Inflammatory foods like fried and highly processed foods can trigger inflammation in the body, which can impair the ability of the hormone insulin to work properly. That often leads to insulin resistance, which in turn may cause higher blood sugar and fat accumulation in the liver. Curcumin, the active ingredient in turmeric, has been shown to reduce inflammation.

"Turmeric can be an excellent addition to an existing weight-loss regimen due to its anti-inflammatory capabilities," says Best. It can be taken in either capsule or powder form.

Collagen peptides are very small pieces of protein from animal collagen. Studies have shown that this protein supplement can help us feel fuller longer, leading to fewer overall calories consumed throughout the day, says Mackenzie Burgess, RDN, a nutritionist and recipe developer at Cheerful Choices. "As a dietitian, one of my favorites to use is Naked Nutrition Collagen Peptides Protein Powder. I love how it contains only one ingredientbovine hide collagen peptidesand provides 9 grams of protein per scoop." She recommends adding it to coffee, a smoothie or overnight oats to pump up the protein and satiety effect.

Anxiety has been linked to weight gain because the stress hormone cortisol, which is released when you are tense, increases insulin levels, causing a blood sugar drop that triggers cravings for carbs and junk food. The problem with many weight loss supplements is that they are "fat burners and energy supplements, all of which cause a certain level of stress on our bodies and activate cortisol," says Jacyln Bauer, PhD, a clinical psychologist and founder of Virtue Supplements. Because she believes "the real reason someone can't lose weight is stress," Dr. Bauer developed a stress-relieving supplement that combines pharma-GABA, with lavender oil, lemon balm, flaxseed, and theanine, an amino acid with anti-stress effects that is found in green and black tea.

As we suggested earlier, the effectiveness of most weight-loss supplements has not been definitively proven. But that doesn't stop millions of people from buying them to hopefully boost their chances of slimming down. There is, however, one indisputable key to sustainable weight control: learning to eat right.

According to Medical News Today, supplements that help to suppress your appetite still don't teach you how to eat, so it's important to learn the proper healthy eating habitsfor weight loss instead of simply relying on supplements to do it for you.

This may help: Ways Intuitive Eating Can Help You Lose Weight, Say Dietitians.

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The #1 Best Supplement for Weight Loss, Say Dietitians | Eat This Not That - Eat This, Not That

Your gut is responsible for carrying out a lot of key functions in your body, from breaking down the food you eat to absorbing nutrients that help with hormone balance and skin health.

It goes without mention that taking care of your gut is of utmost importance, which can primarily be done through diet choices and regular exercise. However, if you think you may be in need of a little extra support, there are some supplements that could benefit you.

But first, let's talk about how to go about choosing the right supplement.

Mary Albus, RD for the personalized protein powder company, Gainful, says that many supplements use ingredients that are generally recognized as safe and are fine for healthy individuals to use. However, the types of supplements people should be taking vary from person to person.

"Some supplements may contain common allergens such as whey, soy, and gluten," she says. "If you have any food allergies, be sure to check the supplement label carefully. Additionally, some supplements contain caffeine, occasionally in high doses. Most people can tolerate a safe amount of caffeine regularly, but others may need to avoid caffeine for certain reasons."

RELATED:The Alarming Reason Why So Many People Have Food Allergies, Says Yale

Examining the quality of the supplement is also a key factor to take into consideration. Matt Mazzino, who's also an RD at Gainful, explains how you can do the research yourself before purchasing.

"Look for supplements from a brand that has a good reputation, as typically, reviews and customer feedback will speak for itself," he says. "You can look for specific manufacturing guidelines that the product follows, such as complying with cGMP and having certificates of analysis (COA)."

He adds that some supplements are third-party tested, which just indicates that an external company has verified the ingredients and nutrition labels. Additionally, you can go on the company's website and see if the supplements (and their contents) are backed by scientific research.

Of course, you should always check in with your doctor before taking any new supplements.

RELATED:The Worst Foods for Gut Health

The answer? Probiotics of course! Regularly taking a probiotic supplement can help people with chronic constipation, diarrhea, poor eating habits, poor sleeping habits, and recurrent ailments, says neurologist Illene Ruhoy, MD, PhD, and founder of the Center for Healing Neurology.

All of the above can cause inflammation in the gut microbiome, which can then increase your risk of anxiety, feelings of sadness, and even fatigue. However, taking a probiotic can help restore the balance of good gut bacteria and may even reduce inflammation.

"A high-quality probiotic should contain live strains of Lactobacillus, Bifidobacterium, and Bacillus. Jetson Probiotics are an example of a good brand, because not only are their strains clinically validated and fresh but their particular strains are rotated to better meet health needs," says Ruhoy, who works with the brand.

Another supplement that can help reduce inflammation is a fish oil supplement that provides ample amounts of DHA (a type of omega-3 fatty acid), says Albus.

"I rely on this during weeks where my fish intake is not adequatewhen I am consuming less than two, 3.5-ounce servings of fish," she adds.

For more on probiotics, be sure to check outOne Surprising Effect of Taking Probiotics, Says New Study.

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Best Supplements for Gut Health, According to Experts | Eat This Not That - Eat This, Not That

Omega-3 fatty acids aren't only beneficial for your brain. In addition to supporting key cognitive functions and reducing inflammation (among other positive effects), new research says some of these fatty acids may also be able to help you combat one of the deadliest diseases out there.

A new study recently published in the journal Cell Metabolism finds that one of the three main omega-3 fatty acids, the one called docosahexaenoic acid (DHA) may kill cancer cells. Yvan Larondelle, Ph.D., who co-supervised the research, explained in an interview with Eat This, Not That! that when cancerous tumor cells eat DHA and other highly unsaturated fatty acids (HUFA), they become addicted. This buildup of fatty acids can kill tumor cells, almost like poison.

RELATED:These Foods May Increase Your Breast Cancer Risk, Says New Study

"The good news is that DHA and the other HUFA are not toxic for the other cells," said Larondelle. So basically, these fatty acids will attack cancerous cells, but they leave healthy cells unharmed. Aside from supplements, DHA can be found in fish, seaweed, and algae.

If you want to get into the nitty-gritty of it, tumor cells can store a little bit of DHA in their without suffering any harm. But, when the body tries to digest too much of the fatty acid, it leads to a process called peroxidation, which is what makes them poisonous to tumors. More specifically, it leads to a type of cell death called ferroptosis. Does this mean that fatty acids supplements cure cancer? No, say the experts, but they can help.

"Cancer will not be cured with over-the-counter DHA pills, but our work indicates that DHA may be of interest to complement anti-cancer treatments," said co-supervisor Olivier Feron, Ph.D. In other words, DHA supplements could provide additional support in preventing or treating cancer. Of course, it's always a good idea to make sure your physician says it's safe to take any supplement, especially while taking other medications.

"Further research is needed, but in the meantime, people should not hesitate to eat a bit more of DHA from naturally-rich but safe food items or from well-controlled food supplements," adds Larondelle.

While the first omega-3-rich food that likely comes to mind is salmon, Feron cautions against eating too much fish. "[They] can be polluted with heavy metals," he adds.

Now, check out this article on the Side Effects of Eating Farmed Salmon to get a sense of how to avoid these harmful heavy metals. Plus, for other food options, consider getting familiar with these 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.

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One Major Effect of Taking Omega-3 Supplements, Says New Study | Eat This Not That - Eat This, Not That

Ready to boost your H2O IQ? Read on, friends, and get ready to fill up a tall, cold, refreshing glass of waterthat's even more beneficial with the help of these hydration supplements.

"Proper hydration balance is essential for proper body function and good health. This not only includes getting enough water but also maintaining a balance of electrolytes," explains Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT. "When you sweat either through exercise or because you live in a humid environment, you lose electrolytes through that sweat, and you need to replace them," she continues, noting that electrolytes include potassium, magnesium, sodium, and calcium.

Indeed, for athletes and fitness enthusiasts, hydration may be of particular concern. "If you are working out a lot and losing electrolytes through sweating, a supplement may be a good option to maintain hydration," says Katie Dodd, MS, RDN, CSG, LD, FAND, The Geriatric Dietitian. Read on to learn more about which hydration supplements are most effective and worth your money, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

An electrolyte powder stick favorite of Eat This, Not That! Staffers, nutritionists agree this is one of the best of the bunch. "Using a hydration product such as HALO which contains electrolytes can help to rehydrate your body quickly by replacing missing electrolytes and allowing your gut to absorb more water," offers Keri Glassman, RD, author of four bestselling books on health and nutrition and founder of Nutritious Life. Choose from Lemonade and Pink Lemonade flavors.

$19.99 for 12-pack at Halo Hydration

READ MORE: Best Supplements for Better Sleep, According to Experts

"We like Designs for Health Electrolyte Synergy because aside from it being a quick way to restore the main electrolytes like potassium, sodium, chloride, and magnesium that are lost from the body during excessive sweating from heat or exercise, it tastes good, is vegetarian, GMO-free, soy-free, and gluten- and dairy-free," say Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of the 21-Day Body Reboot and members of the Eat This, Not That! Medical Expert Board.

They're also fans of this hydration powder because unlike many other sugar-sweetened and calorie-loaded hydration powders on the market, this product is sweetened with calorie-free stevia, so it's only 10 calories and a good option for those who are looking to lose weight or who want to avoid added sugars or artificial sweeteners. The Nutrition Twins report that some of their clients enjoy making popsicles with this lemon-orange flavored powder.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

One of The Nutrition Twins' favorite things about this electrolyte drink is that in addition to providing sodium, potassium, magnesium, and chloride "to help replenish electrolytes lost after a workout, it also has added boron to keep bones strongand to help offset the loss of calcium that is excreted through sweat." They note that many electrolyte replacements leave out this mineral and also lack the third-party quality and purity testing that Trace Minerals has. "We squeeze Trace Minerals 40,000 Volts into our water before, during, or after strenuous activity. It's also certified vegan," they add.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Say "all aboard" for the potassium train! "When you're doing hard exercise where you're losing a lot of sweat, you also lose electrolytes and will need to refuel those. Potassium is an essential mineral that's also an electrolyte. If you don't have potassium-rich foods such as coconut water, avocado, or banana on hand after exercise, using this potassium powder can save your day," says Gorin, adding that each 1/4-teaspoon serving contains 10% of the daily value for potassium. "Just make sure not to take too much and to take with food and at least eight ounces of a beverage," she advises.

This bottled drink is a solid choice if you prefer your drinks pre-mixed. "This drink contains a mix of the electrolytes potassium, magnesium, calcium, and other nutrients to help with hydration and recovery from exercise," says Gorin, who particularly likes the orange flavor. "Although it does contain added sugar, I like that it's not in the first few ingredients." Other flavors available include grape, strawberry kiwi, and fruit punch.

"This is an electrolyte drink mix that you pour into your bottle of water. This product contains electrolytes and vitamins (vitamin C and several B vitamins)," says Dodd. "So in addition to replacing the electrolytes you lost through sweating, it's also like taking your vitamins!" Choose from a flavors lineup of lemon lime, strawberry, passion fruit, aai berry, watermelon, guava, and apple pie. There's also a variety pack option if you want a taste of 'em all.

$24.47 for 16-pack at Liquid IV

Dodd says this is another good supplement for hydration. "This product is made with stevia, so has no calories and no added sugar. Plus it has vitamin C!" says Dodd. "It's an excellent way to add back the electrolytes you lost and stay hydrated without adding calories."

$20.99 for 20-pack at Ultima Replenisher

To see if you should be adding these supplements to your diet, check out15 Ways to Tell If You're Dehydrated.

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Best Supplements to Keep You Hydrated, According to Dietitians - Eat This, Not That

There are so many different kinds of supplements on the market. The question is, which ones are the best to take and at what time of day?

First of all, you may not need any additional supplementation of various vitamins and minerals. A good way to check to see if you could benefit from taking a multivitamin or a supplement for a specific vitamin or mineral is to get some blood work done at your next doctor's visit. If you could benefit from a few supplements, just know that some may be best to take in the morning versus later in the day. (Related: 15 Supplements Every Woman Should Take, Say Doctors)

Let's say your doctor recommends you take a B complex vitamin or maybe even a specific type of B vitamin such as B6 or B12. The best time to take any of these would be first thing in the morning. Why? Since these vitamins are water-soluble, it's best to take them on an empty stomach in order to achieve maximum absorption. Of course, this works best when you drink a full glass of water.

Vitamin B12 supplements are especially important for those who follow a vegan or even vegetarian diet to take, as the nutrient is primarily found in animal-based sources. Vitamin B6 may help with PMS and keeping your heart healthy.

Another supplement you might consider taking in the morning is vitamin C, which is also a water-soluble vitamin. However, if you're also taking an iron supplement, know that vitamin C may help enhance the absorption of this mineral, although recent research suggests taking the two supplements together may not have that much of an impact. If you do decide to take vitamin C with an iron supplement, just make sure you do so with food, to prevent upsetting your stomach.

You'll also want to avoid eating cheese, yogurt, eggs, milk, spinach, whole grains, at least one hour before taking your iron supplement or two hours after taking it. The same goes for beverages like tea and coffee and other supplements like antacids.

Consider waiting to take fat-soluble vitamins such as vitamins A, D, E, and K until dinnertime as they dissolve best when consumed with dietary fats.

For more, be sure to check outBest Supplements for Reducing Inflammation, Say Dietitians.

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Best Supplements To Start Your Day, According to Science | Eat This Not That - Eat This, Not That

Talk about a category on-the-go. The shift from athlete-focused sports nutrition to everybody-focused active nutrition was in progress years before the pandemic, but 2020 accelerated that evolution, and shaped a market that encompasses so much more than sports and fitness.

Over the last 10 to 15 years, we have seen a shift from a category that was once just for elite athletes and bodybuilders to now being more mainstream and including all types of active individuals from weekend warriors to marathon runners, says Bryan Morin, NOW Sports Category Manager, adding that 2020 left its mark. The past year active nutrition sales dropped due to gym closures and stay-at-home mandates, but interest in natural products that support immune health and mental health have seen a significant increase. The typical active nutrition consumer has not been able to participate in their normal activities. Its more difficult to be in the gym, do group fitness classes, and participate in indoor sports or competitions, and as a result were seeing an evolution of sports and performance. This is also the reason active and sports nutrition companies are shifting their focus to gaming, energy, immune health or other aspects of wellness.

With restrictions easing, opportunities abound. Morin notes that the market continues to gain popularity globally as macro consumer trends continue to move toward health and wellness. And looking at the U.S. market, Trisha Sugarek MacDonald, BS, MS, Sr. Director of Research & Development/National Educator, Bluebonnet Nutrition Corporation, says As a nation, we all now realize how important it is to maintain our health. As we emerge from the pandemic restrictions, we see how much we have taken for granted: the opportunities we have, like participating in group activities, fitness, sports, going to a gym, eating out, etc.

As health-conscious people look to get back out there and get active, our goals are high. Our energy? Not so much. With the events of the last year, many consumers are finding that their energy is in short supply, says Elyse Lovett, VP Marketing, Nutrition21. Consumers are looking for solutions that can keep them energized for long periods of time as things return to normal and hectic lifestyles pick up pace again. Many have been out of practice since gyms were closed during the early part of the pandemic, but we have seen many getting back to the gym and their workout routines, especially with summer approaching. These consumers are looking for that extra boost to help them get back on track.

Fatigue isnt the only thing holding people back. As people emerge from the COVID-19 fog, many are faced with issues resulting from being in lockdown, says Eric Anderson,Managing Director, NXT-USA. Many fell prey to sedentary lifestyles, which left them with some extra pounds and achy, stiff joints. As consumers return to normal and resume daily activities, some will need help with becoming more active again.

This doesnt only apply to older demographics, Anderson says. A study published last summer showed that the COVID-19 pandemic had a profound effect on young people, particularly in triggering a more sedentary lifestyle than they are used to. Alongside this, youngernot olderdemographics are the fastest growing in terms of experiencing arthritis-related issues. Nearly one in three people aged 18 to 64 either have doctor-diagnosed arthritis and/or report joint discomfort symptoms. And that, he stresses, is why its important for all adults to take a more preventative approach to supporting and maintaining their joint health versus waiting until they are severely limited and have far fewer options for relief.

As gyms start to reopen, sporting events start coming back, and people start feeling comfortable again participating in group fitness and races, Morin notes that the question becomes: Will the trends we have seen in the last year stick around?

Data suggest that the answer is yes. Sugarek MacDonald points to findings from the Natural Marketing Institute (NMI), which reported that 62% of U.S. consumers surveyed during COVID-19 said they have become more health-conscious. NMI also reported that the number of new dietary supplement users increased during this time, driven by millennials and women.

Not that the market is limited. Lovett notes, Active consumers span all types of demographicsyounger, competitive consumers, and middle-aged adults trying to stay fit, as well as older consumers who use active nutrition to remain mobile and independent.

More support on the health of the category comes from the 2020 CRN (Council for Responsible Nutrition) Consumer Survey on Dietary Supplements, which reports that 8 in 10 adults think taking supplements is a smart choice for a healthy lifestyle, shares Maria Stanieich, Marketing Manager, Kyowa Hakko U.S.A., Inc. With a greater focus on general and everyday health, maintaining an active lifestyle and supporting overall wellness remains the top reason for taking supplements. The active nutrition and energy consumer base is interested in products that support and fuel their lifestyle.

Moving forward from 2020, Morin concludes, I think we will find that the impact of COVID-19 has opened up the active nutrition category to a larger audience. For instance, the definition of performance has changed. One person seeking active nutrition supplementation may want to improve their marathon time or performance in a Tough Mudder. Another person could be looking to improve their mental focus, reaction time, or energy level. The active nutrition category is continuing to evolve and meet the demands of an expanding audience looking for personalized nutrition.

More than half of consumers are reporting low energy levels, and more than a third are taking supplements to address this issue, says Sugarek MacDonald. When it comes to energy supplements, Millennials and Gen Xers are the categorys core audience, and they are looking for natural solutions to help stay productive and active throughout the day. With that said, fatigue and insufficient energy most likely stem from a combination of the following factors: nutritional imbalances, stress, inadequate or lack of sleep, or physical/mental overexertion. Knowing these factors, consumers need to identify the source of their lack of energy.

With that in mind, Sugarek MacDonald says supplements for energy can fall into one of two categories:

For the first category, Sugarek MacDonald points to multivitamins. Bluebonnet offers Mens ONE & LadiesONE Whole Food-Based Multiples, which have an organic whole food vegetable blend, a plant-sourced enzyme blend, and specific mens and womens health blends to support energy and vitality levels, along with sustainable herbal extracts and organic vegetable blends for optimal digestive health.

On the performance front, Morin says the top ingredients in this space have not really changed in the last few years. The most popular ingredients tend to be the ingredients that have been around for a while and have significant clinical studies to support their claims, like BCAAs, beta-alanine, creatine, and protein, he says. Branched-chain amino acids (BCAAs) are one of the top ingredients in the active nutrition space because theyre critical for muscle protein synthesis and can be used as fuel during exercise. There are numerous studies that link BCAA supplementation to supporting muscle growth, retention, and recovery (1-5). Creatine is another widely studied supplement. Studies have demonstrated that creatine supplementation can help to maintain existing muscle tissue, support the growth and development of lean mass, and promote optimal performance during short bouts of intense exercise (6-12). Beta-alanine is a popular supplement in the active nutrition space because it can help athletes to work harder and longer during intense exercise. Supplementation can help attain strength and endurance training goals by delayed muscle fatigue and rapid recovery time (13-15).

That said, Morin notes, popular ingredients are constantly used in innovative formulations to reach a new audience. The innovation comes from delivery, formulation, and finding new markets to sell into. A good example of innovative delivery is with protein, which is traditionally delivered as a powder in the active nutrition space but now is also delivered as a snackable item, an RTD, or even as a clear refreshing drink. Indeed, as Franziska Weichmann, Ph.D., Manager of Scientific Communications and Product Development at Horphag Research, reports, energy drinks and supplements were named one of the top supplement increases during the pandemic, with consumption of energy drinks up 13%.

Relative to ingredients that pair well with protein supplements, says Larry Kolb, President, TSI Group Ltd, myHMB (-hydroxy -methylbutyrate) is an excellent protein partner as it helps balance muscle protein turnover for optimal muscle health, both enhancing muscle growth through synthesis, and protecting against muscle loss in times of accelerated protein breakdown. Thus, HMB allows the protein/amino acids consumed to be optimally utilized by this muscle machinery to build muscle.

Nutrition21 has an option for pairing with protein as well: Velositol is a patented complex of Amylopectin and Chromium that is designed to work as proteins perfect partner, says Lovett. Velositol, when used with whey protein, plant protein, or branched chain amino acids, significantly amplifies their impact on muscle protein synthesis (MPS). Velositol has been clinically shown to improve strength and enhance jumping power, increase muscle endurance, and double squat reps to failure in a clinical study with 15g of whey protein. A recent study presented as a poster at the 2020 International Society of Sports Nutrition (ISSN) showed that Velositol + 15g of whey protein not only significantly outperformed 15g of whey protein (alone) but also 30g of whey protein (alone) in several athletic performance measurements, including muscle endurance, strength, and power. These improvements were evident in as little as four weeks.

Another example of innovation: new formulations geared toward the gaming industry. Spotlighting the potential here, Tyler White, Associate Director R&D, Lonza, says, Sports nutrition continues on its 9%+ CAGR growth trajectory (16). E-sports supplements are quickly gaining momentum and appear to be primed for a major breakout within the sports nutrition world themselves. The true drivers of these trends are millennials. This younger generation is significantly more likely to use dietary supplements for managing various conditions, and this generation has increased their dietary supplement spending by 114% over the past 10 years, giving them unprecedented control over the trajectory of the industry (16).

For those seeking a mental pick-me-up, Sugarek MacDonald notes the power of neuroprotective ingredients shown to help boost memory (retention/recall) and mental alertness, improve occasional forgetfulness, promote concentration, increase attention span, reduce mental fatigue, and enhance overall cognitive performance. Bluebonnets Targeted Choice BrainPower Vegetable Capsules are formulated with a unique blend of sustainably harvested or wildcrafted herbal extracts like bacopa and lions mane, as well as other nootropics like Cognizin and phosphatidylserine to help support the brains proper response to stress and communication between nerve cells, she says, adding that the formula is non-GMO, vegan, kosher-certified, and free of common allergens, which is important for those looking for a truly wholesome solution to support memory, focus, and attention as well as improve overall cognitive function.

Another evolution is that consumers are increasingly looking for clean, natural caffeine sources that deliver a boost along with added benefits. As White points out: While anhydrous caffeine (synthetic) is still the go-to energy ingredient, more natural alternatives such as caffeine from coffee arabica and green tea are gaining traction to stay in line with clean label demands.

Seconding that, Brian Zapp, Managing Director, Applied Food Sciences (AFS), says, Over the last decade, we have witnessed a new era of premium high-performance energy. Todays products promise much more than the energy products of old, which involved lots of refined sugar and synthetic caffeine. Consumers want clean, natural ingredients that they can trust. According to Mintel, a quarter of all energy drink consumers drink fewer energy drinks because they dont trust the artificial ingredients inside (17). Staggering considering the main ingredient in most energy products is synthetic caffeine.

Regarding the shifting consumer desires, Zapp notes that while caffeine has therapeutic benefits, it can also cause unwanted side effects, such as nervous, jittery feelings. So, while the end goal for caffeine may be alertness or improved cognitive function, our nervous systems response to caffeine can easily contradict the benefits we seekThis caffeine paradox, as I like to call it, inspired our innovation team at AFS to conduct further research into a lesser-known botanical called guayusa. This tea-like leaf is native to the Amazon and contains a unique blend of caffeine and polyphenol antioxidants.

Zapp says the companys branded AmaTea organic guayusa extract is the heart of AFSs clinical research, with a double-blind crossover study finding AmaTea stimulated a significantly lower increase in epinephrine when compared to the control and the green coffee extract (18). With active nutrition, we see AmaTea supporting athletes that desire a more controlled performance while wasting less nervous energy from the adrenal response to caffeine alone. AmaTea has real promise for many modern energy applications today.

AFS also offers two primary caffeine ingredients: PurCaf (95% caffeine from green coffee) and PurTea (90% caffeine from green tea). Similar to guayusa, we also supply Java.G green coffee caffeine, which offers an innovative fingerprint that combines green coffee antioxidants with the naturally occurring caffeine from coffee, says Zapp, adding that the ingredients are ideal for formulating more efficacious functional beverages.

For a caffeine-free option, Horphag offers Robuvit, a natural extract derived from French oak wood, shown in over 20 clinical studies to support energy, sports performance, and curb feelings of fatigue. Highlighting the research, Dr. Weichmann says subjects in a 2020 peer-reviewed published study who supplemented with Robuvit over a four-week period reported a 55% increase in energy and 75% improvement in activity level. And a review article published in January of 2021 details Robuvits mechanisms of action, working to rejuvenate mitochondria and ribosomes, improve energy and muscle protein synthesis and decrease oxidative stress. Additional findings published in Phytotherapy Research showed that general fatigue sufferers who supplemented daily with Robuvit reported feeling more energy and fewer symptoms in as little as four weeks. And a 2015 study published in Minerva Cardioangiologia looking at triathletes over a two-week triathlon training period found that athletes reported heightened endurance and needed less recovery time between training after supplementation with Robuvit.

Also powering up energy: TSIs ingredient PEAK ATP (clinically validated and patented form of Adenosine 5-Triphophate [ATP] Disodium) provides the compound that is identical in structure to the ATP produced and used by the human body, says Kolb. It provides functional energy and potentiates the role of ATP in the body, particularly in combination with exerciseit allows users to do more and achieve more, with less fatigue. PeakATP is a non-stimulant energy source that fuels muscles, powers the bodys movement and drives the biological reactions that allow cells to function and life to exist. This makes it the perfect ingredient for active lifestyle consumers.

D-Ribose is another popular option, which Marianne McDonagh, VP of Sales, Bioenergy Life Science, Inc. (BLS), calls the backbone for custom energy blends, in part because it boosts the performance of other energy ingredients, such as CoQ10. BLS also offers RiaGev, which McDonagh says increases ATP, NAD, and glutathione production simultaneously.

An old yet emerging ingredient that has great potential for energy: capsaicin, thanks to its ability to help stimulate non-exercise activity thermogenesis (NEAT), says Sevanti Mehta, President, Unibar Corporation. This is a natural process that occurs when doing basic tasks that dont include exercise or sleeping and converts existing body fat into fuel for the body. Capsaicin gives consumers the dual benefit of weight management support along with boosts of energy that can be used to improve endurance and performance for both short- and long-term exercise goals. This is accomplished because NEAT increases the metabolic rate and helps to maintain sufficient amounts of lipoprotein lipase, the enzyme response for converting fat into energy.

When aiming to improve energy during athletic or exercise activities, Mehta adds, an important angle to take is reducing the bodys fatigue rate. Beetroot provides powerful support against fatigue because it is a rich source of nitrates that helps increase nitric oxide levels for improved mitochondrial efficiency when synthesizing ATP for better energy. But beetroots secondary benefit improves blood flow and pressure and oxygen consumption, helping to more quickly supply energy throughout the body for significant decreases in the fatigue rate.

Theres demand for ingredients that deliver a specific function, including immune and overall health and wellness, addressing consumers multiple needs, says Stanieich. Setria Glutathione, Velox Patented Performance Blend, and Immuse are a few of the well-researched branded ingredients from Kyowa Hakkos extensive portfolio of ultra-pure amino acids, vitamins, nucleic acids and related compounds for use in pharmaceutical, nutritional and food applications.

Looking at each, Stanieich says Setria Glutathione is a branded glutathione ingredient that supports respiratory and immune health. Clinically researched to support immune health, detoxification, and overall healthy-aging properties, daily consumption of Setria can help to maintain optimal glutathione levels and overall good health, and is also recommended as a dietary supplement for its antioxidative action. Velox is a patented blend clinically studied L-Citrulline and L-Arginine, Stanieich adds, that is marketed to support athletic performance and clinically studied during exercise to support blood arginine levels increasing power output and reducing muscle soreness. And Immuse is a heat-treated lactic acid bacteria or better known as a paraprobiotic, for immune health.

Another branded ingredient blend with arginine: Nitrosigine is a patented complex of Bonded Arginine and Silicon, unique in that it offers powerful synergistic effects, says Lovett. Nitrosigine is a non-stimulant ingredient that boosts key factors for increasing blood flow and significantly increases nitric oxide (NO) levels (results compared to baseline). Nitrosigine has been clinically shown to promote nitric oxide (NO) production for improved blood flow, focus, muscle pump, and energy (results compared to baseline; Perceived energy measured by the validated Profile of Mood States [POMS] questionnaire).

On the comfort front, NXT-USA offers TamaFlex, a plant-based blend of turmeric root and tamarind seed, which have a science-backed synergistic benefit on joint health, Anderson says. These two ingredients combined form a unique, fast-acting and long-lasting approach to relieving joint discomfort and inflammation, all in an easy, small-dosage format.

Another option here is Stratum Nutritions NEM brand eggshell membrane. The Natural & Non-Prescription Health Products Directorate (NNHPD) of Health Canada approved the pain claim NEM helps provide relief from joint pain due to moderate intensity aerobic exercise as quickly as the first day. Chris Haynes, Senior Director of Global Sales, said in a press release: Canadas scientific review process and subsequent strong claim allowances are a bellwether notification to anyone looking for an ingredient in the exercise/athletic supplement arena. NEMs ability to help with workout recovery, post-workout pain related issues and cartilage preservation and even everyday aspects of joint related health is par excellence. NEM was initially developed for joint related support and has gone far beyond its goal to become the obvious choice for formulations dealing with periodic aches and pains, stiffness, inflexibility, and now sports/exercise formulations, too.

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The Active Nutrition Opportunity - WholeFoods Magazine