Latest news with #supplements
Health Line
3 hours ago
- Health
- Health Line
What Is Barley Grass? Everything You Need to Know
Barley grass is a common ingredient at juice shops and health stores, frequently appearing alongside other greens like kale, spinach, and wheatgrass. It's often dubbed a superfood and used as a supplement to boost weight loss, enhance immune function, and support overall health. This article reviews the benefits, uses, and potential side effects of barley grass. What is barley grass? Barley is a type of grain that's considered the fourth most important cereal crop around the globe. Also known as barley leaves and barley greens, barley grass is the leaf of the barley plant. It has been studied extensively for its beneficial health effects and is often featured in green juices and supplements. Although fresh barley grass can be tricky to find, it's available in other forms, including powders, juices, tablets, and gummies. It's often combined with other ingredients in green blends, including kale, spirulina, and wheatgrass. Nutrients Barley grass is rich in a variety of important nutrients. Dried barley grass, in particular, is an excellent source of fiber, boasting nearly 3 grams per tablespoon (10 grams). Plus, each serving of barley grass contains a good amount of vitamin A, a fat-soluble vitamin that regulates immune function, cell growth, and vision. It's also high in vitamin C, which plays a central role in everything from skin health to wound healing to oral health. It also provides vitamin K, an essential micronutrient needed for blood clotting, bone formation, heart health, and more. Lastly, it's rich in polyphenols and flavonoids. These compounds act as antioxidants to reduce oxidative stress and protect against chronic disease. Health benefits Barley grass has been associated with several potential health benefits. May balance blood sugar levels Some studies suggest that barley grass could help you maintain healthy blood sugar levels. This may be thanks to its content of insoluble fiber, a type of fiber that doesn't dissolve in water. It's been shown that increasing fiber intake reduces blood sugar levels and improves insulin sensitivity, making it easier for your body to use insulin effectively. Nevertheless, studies on the effects of barley grass specifically are limited, and many are older. More research is needed to determine how consuming this plant could affect your blood sugar levels. May support heart health Adding barley grass to your diet is a great way to support heart health. According to one older study in 36 people with diabetes, taking 15 grams of barley leaf extract for 4 weeks decreased the oxidation of LDL (bad) cholesterol, which is a risk factor for heart disease. What's more, in an older animal study, rabbits fed barley leaf extract experienced decreased levels of total cholesterol and triglyceride levels, compared with a control group. Barley grass also contains saponarin, lutonarin, potassium, calcium, and gamma-aminobutyric acid (GABA), all of which have been linked to decreased blood pressure, reduced inflammation, and improved heart health. However, most available research is older, and some studies have yielded conflicting results. Furthermore, many studies have used concentrated extracts of barley grass powder, which may not produce the same results as adding barley grass to your diet. Therefore, more high quality studies should be conducted to better examine how consuming barley grass may affect human heart health. May promote weight loss Barley grass is low in calories but high in fiber, making it a great addition to a healthy weight loss diet. Fiber moves through your body slowly, keeping you feeling fuller for longer to curb cravings and decrease hunger. In fact, several studies have found that increasing your fiber intake could boost weight loss. For example, one study in 252 women associated each gram of fiber consumed daily with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20 months. Similarly, a 6-month study in 345 adults with overweight or obesity showed that those who ate more fiber lost more weight and found it easier to stick to their prescribed diet. Furthermore, one study in rats on a high fat diet showed that drinking barley grass juice decreased body weight and body mass index (BMI). However, more human research is needed to evaluate the effects of barley grass on weight loss. Potential downsides Although barley grass is generally safe to consume for most people, there are a few side effects and precautions that you may want to consider. First, the Food and Drug Administration (FDA) doesn't regulate the safety or effectiveness of barley grass supplements in the same way that it monitors drugs. When purchasing supplements, be sure to buy from a reputable retailer and look for products that have undergone third-party testing. Additionally, note that some barley grass products may contain high amounts of micronutrients like vitamin K or potassium. Those taking blood thinners like warfarin should keep their vitamin K intake consistent to avoid interfering with these medications' effects. Furthermore, people with kidney disease may be advised to limit their potassium intake to help keep their blood potassium levels within the normal range. Thus, if you're taking medications or have any underlying health conditions, talk with a healthcare professional before using barley grass supplements. Finally, those who have celiac disease or a gluten sensitivity should exercise caution when purchasing barley grass products. Although gluten is only found in the seeds of the barley grain, there's a risk of cross-contamination. Recipe Although fresh barley grass can be difficult to find, barley grass powder is widely available at many health stores, pharmacies, and online. It has a mild, slightly bitter flavor and makes a great addition to juices, smoothies, and shakes. Here's a simple recipe for a barley grass smoothie: Ingredients 1–2 teaspoons of barley grass powder 1 medium banana 1 cup (148 grams) of blueberries 1 cup (237 mL) of milk of your choosing Directions Add ingredients to a blender and blend until smooth. Pour, serve, and enjoy. The bottom line Barley grass is a common ingredient often featured in juices, supplements, and greens powders. It's rich in several nutrients and may promote weight loss, enhance heart health, and support better blood sugar management, although more human studies are needed to confirm these benefits.
Daily Mail
10 hours ago
- Health
- Daily Mail
Top GP reveals the massively popular supplement he would never take... because increases risk of death
Almost half of Brits admit to taking a supplement at least once a month in the pursuit of achieving optimum health. But one of the UK's most popular pills could be putting users at an increased risk of deadly liver failure, bone problems and bleeding disorders, an expert has warned. Taking an 'all in one' multivitamin every day may even raise mortality risk, UK-based GP Dr Asif Ahmed said. It comes as a study by scientists from the National Cancer Institute in Maryland last summer, found that taking a daily multivitamin was associated with a four per cent increased risk of death over the course of the 20-year study. The researchers found no evidence that the vitamin pills served any benefit for prolonging life. In an Instagram video seen over 300,000 times, Dr Ahmed said: 'There is only one supplement that I would never take as a doctor. 'Lots of people still take it, despite studies showing it can increase your mortality rate—this is any multivitamin supplement. 'The vast majority of people do not need an all-in-one multivitamin. View this post on Instagram A post shared by Dr Asif Ahmed (MBBS, MRCGP, BSc) (@dra_says) 'They [multivitamins] often have more than 100 per cent of the recommended daily allowances for all your vitamins and minerals which can be dangerous.' The NHS says most people should get all the nutrients they need by having a varied and balanced diet. The average male adult needs around 700 micrograms (µg) of vitamin A a day, and women 600µg, according to the health service. But some multivitamins sold on the high street can contain a much higher dose at 800µg per tablet. Unlike other supplements that are difficult to overdose on, as excess comes out in your urine, multivitamins containing higher levels of vitamin A and vitamin K could also remain in the body as they're fat soluble. Dr Ahmed said: 'For things like vitamin A and vitamin K which are fat soluble it can be quite dangerous and potentially in the long term can lead to liver failure, bone problems, and even bleeding and blood clot disorders.' Fat soluble vitamins can accumulate in the body over time in the liver and fatty tissue. If consumed in excess, however, this can weaken the bones, and damage the kidney and the heart. Taking vitamin D at high doses for an extended period of time can also cause complications like hypercalcemia. This is where excess calcium is deposited into the bloodstream, increasing the risk of heart and kidney disease. Dr Ahmed advised people who are worried they are not getting enough essential vitamins and minerals to take one specific supplement for their needs—for example, vitamin D supplements too boost bone health. Dr Ahmed also said a healthy balanced diet that includes lots of oily fish, fortified foods and fibre is the best way to get all the essential vitamins the body needs. 'One thing that is fantastic that I take every day is a seed mixture,' he said. 'I get the milled version, where they take out the hard shell, to help with digestion and some say it can also increase the nutrient absorption. 'This is super high in fibre and protein and its got so many minerals and vitamins in it as well. It's a food not a supplement so this is probably the best way to make sure you get all the trace elements you need in your diet,' he added. It comes as the latest official figures show the number of Brits being hospitalised for malnutrition and nutritional deficiencies has almost tripled in a decade. In 2022, there were more than 800,000 admissions in England and Wales with conditions linked to poor nutrition, including 'Victorian' illnesses scurvy and rickets. Iron deficiency was the biggest problem, NHS data revealed, with admissions for the bone-weakening condition shooting up by 149 per cent since 2013. Other research has, however, shown that multivitamins may serve no real health benefits. In 2018, a major study published in the Journal of the American College of Cardiology found that the most popular supplements — multivitamins, vitamin D, calcium, and vitamin C — made no difference to the risk of heart disease, stroke or early death. Folate — found in leafy greens and eggs — and other B-vitamins were seen to offer some reduced risk of heart disease, although the authors noted that the evidence for this was 'low to moderate quality'.
Yahoo
2 days ago
- Health
- Yahoo
Avoid 'Overusing' These 4 Common Supplements
Sometimes, people get so excited about the health benefits of supplements that they tend to overlook the potential dangers that can creep up when they take too many of them. However, it can also be challenging to find enough information on how much or how little of a vitamin or mineral you should be taking. Luckily, there are some health experts out there spreading the word on which supplements are safe to take and which ones have a bit of a risk. Dr. Tania Elliot, a board-certified internal medicine doctor, and TikTok content creator, recently made a video about four common supplements that you should be wary about taking too much of. 'Using these supplements can be dangerous,' says Dr. Elliot at the start of her video. Read more about them below. Commonly known as the 'sunshine vitamin,' vitamin D is a super popular supplement, as many people have been suggested to take more of it to support their brain health and improve the development of their bones and muscles. However, if you haven't been told to use it by a trusted doctor, you may want to keep track of just how much you take. "Too much vitamin D can harm your kidneys, cause mood changes, and muscle pain," says Dr. Elliot. Similar to vitamin D, calcium is notorious for improving bone health, and it's often taken by older people to prevent or aid osteoporosis. Calcium occurs naturally in many nutritious foods. Therefore, you may not need to take as much of it through a supplement as you may think. Dr. Elliot says that when you take in more than "100 milligrams" of calcium a day, you could "harden your arteries" from a build-up of the mineral and increase your "risk of heart disease." Vitamin E became a lot more buzzworthy on the internet after people began boasting about all of the ways it can benefit your skin and hair. It's an antioxidant that can protect cells from free radicals and is often taken in supplement form or found in skin products. However, too much of it in your system can cause some issues. "Vitamin E can increase your risk of bleeding and hemorrhage," notes Dr. Elliot. If you take anti-coagulant medication or have a family history of blood clots, you'll want to ensure you aren't taking high doses of vitamin E to prevent your risk of excess bleeding. If you haven't heard of vitamin B6, you should know that it's often found in B-Complex supplements and is sometimes taken solo for brain health, boosted immunity, and to lessen symptoms brought on by premenstrual syndrome (PMS). However, like the other vitamins and supplements listed above, if you want to dabble in B6, just be careful not to take more than the daily recommended amount. "[B6] can lead to neuropathy, which is tingling in your hands and feet, increased sensitivity to the sun, and heartburn," says Dr. Elliot. Before you start thinking you can or should never touch these supplements, Dr. Elliot has a little disclaimer. "Now there's a difference between taking the right amount to treat a deficiency versus an appropriate nutritional value," she explains. "If you don't have a deficiency, you don't need to take high dosages, and it could harm your health." Therefore, it's always a good idea to speak to your doctor about what supplements you should be taking, if any, before buying a bottle and starting to take them routinely.
Medscape
2 days ago
- Health
- Medscape
Are Pre-Workout Powders Overloading the Heart?
Pre-workout supplements are gaining popularity in Brazil because of their promising effects, including increased focus, energy, endurance, enhanced performance, and reduced muscle fatigue. A growing number of brands are now available in specialty stores, pharmacies, and supermarkets. However, with so many options in the market, are consumers aware of the risks and product components, and do these products benefit physical performance? Typically sold in powdered soluble form, but also available as capsules, gummies, gels, or ready-to-drink liquids, pre-workout supplements combine various substances, such as caffeine, beta-alanine, arginine, taurine, and creatine, with formulas that vary by brand. 'Pre-workout [supplements] usually have a combination of multiple elements, such as vitamins, proteins and amino acids, but only a very small portion actually have any effect with proven scientific evidence on sports performance,' said Cristiano Barcellos, PhD, director of the Department of Sports and Exercise Endocrinology at the Brazilian Society of Endocrinology and Metabolism. Metabolic effects vary depending on the dosage of each component. Barcellos identified four substances with 'robust evidence' supporting their benefits in physical activity: Caffeine: increases alertness; the suggested daily dose (including coffee consumption) is 3-6 mg/kg of body weight Beta-alanine: increases cellular carnosine, blocking hyperacidity in muscles that compromises performance; ideal for intense exercises lasting 1-4 minutes Creatine: boosts strength and muscular endurance, particularly in short, high-intensity, intensive efforts Nitrate: improves circulation, supports long-duration aerobic activity Safety Concerns In addition to the aforementioned substances, a wide variety of others are also present in pre-workout supplements. These include citrulline, malate, arginine, taurine, tyrosine, branched-chain amino acids, and other adaptogens. Although they may produce the desired effects, current evidence supporting their impact on performance remains weak to moderate. Further studies are required to understand their mechanisms and effectiveness. Without understanding these components, individuals may take pre-workout supplements designed for short, high-intensity workouts but engage in prolonged aerobic activities, such as long-distance running or soccer. In such cases, in addition to a possible worsening of performance, there is a risk for unexpected adverse effects. 'There are reports of cases that require hospitalization and, occasionally, even result in death. The person ends up being exposed only to the side effects of these substances, so I personally do not recommend the use of these ready-made combinations,' said Barcellos. 'Qualified professionals, such as nutritionists or sports physicians, should advise using only the necessary components individually,' he concluded. Caffeine Risks Caffeine, one of the most common components in pre-workout supplements and proven to be effective as a stimulant and improve focus, is also among the most concerning. Some ready-made products exceed the recommended limit of 200 mg and contain up to 1 g of caffeine, posing a major health risk to consumers. Given the wide variability in dosages, inconsistent formulations, and often a lack of transparency in product labels, Luiz Eduardo Ritt, MD, PhD, president of the Department of Ergometry, Exercise, Nuclear Cardiology, and Cardiovascular Rehabilitation at the Brazilian Society of Cardiology, also advises against the use of ready-made blends. 'There is a large variation in the individual response to each pre-workout [supplement], with reports of patients who developed arrhythmias when making a more strenuous effort, both atrial and ventricular, the latter being more severe and with the potential to progress to cardiac arrest,' he said. Ritt emphasized a particular concern when caffeine is used in combination with hormones or antidepressants, which can increase the risk for arrhythmias. 'The mechanism involved is often related not only to increased adrenergic tone, which makes the heart more susceptible to arrhythmias, but also to the widening of the QT interval, a factor directly related to the occurrence of malignant arrhythmias, such as ventricular arrhythmias,' he explained. Beta-Alanine Beta-alanine, another common component of pre-workout supplements, raises concerns due to paresthesia, a side effect that causes tingling sensations in the extremities. Although this effect is common, it is not typically harmful. 'This effect is still being studied. We do not know exactly why this occurs, but we know that beta-alanine can bind to a neurologic receptor in the skin that is associated with the transmission of painful impulses to the brain, causing tingling. This is a temporary and self-limiting effect, with no apparent severity,' Barcellos explained. The National Health Surveillance Agency in Brazil (ANVISA) delayed the approval of beta-alanine due to several factors and only authorized its use in November 2020 after pressure from the sports sector. Until then, access was limited to imported products or compounded formulations, although this substance has been used internationally. A detailed review by the International Society of Sports Nutrition confirmed the ergogenic effects of beta-alanine, particularly in short, high-intensity workouts, and established a recommended dosage and favorable safety profile. Clinical Guidance Pre-workout supplement use should be personalized. 'It is necessary to analyze which product is being used, in what dose, individual sensitivity, and whether there is concomitant use with any other substance. The risks accumulate with each of these variables,' Ritt stated. A basic electrocardiogram can help detect cardiac rhythm abnormalities and elevated cardiovascular risk. 'We assess for signs of hypertrophy, ventricular dysfunction, impaired contractility, valvular abnormalities, or insufficiencies. Combined with a thorough medical history and physical examination, these findings help identify higher-risk individuals,' he said. All supplements and physical activities should be accompanied by a balanced diet. Natural foods have beneficial metabolic effects on humans. 'Nitrate is one of the most natural and effective compounds found in many vegetables, such as beetroot. It favors long-lasting activity by stimulating nitric oxide production in the arteries. There is no need to rely on powdered supplements if beetroot juice can provide the same effect,' said Barcellos, noting that nitrate is the only natural product with a proven effect on individual performance. Other natural products may have ergogenic properties without the need for commercial pre-workout supplements. These include coffee and guarana powder, which act as stimulants, and cinnamon and ginger, which are potentially beneficial for improving physical performance. 'Some vitamins and teas commonly used in nutrition also combine compounds with ergogenic potential. However, the effect varies from person to person, and excessive use can be risky, particularly because of possible liver toxicity,' Ritt noted. 'Natural does not mean harmless. Each factor must be carefully considered.' He also emphasized the importance of hydration in this regard. 'If physical exercise is intense, in conditions of high heat and humidity, and there is no adequate hydration, disorders may arise that lead to changes in sodium levels and hypernatremia. An excessive increase in body temperature can also lead to sudden illness, resulting from the combination of all these factors.'
The Verge
2 days ago
- Entertainment
- The Verge
How is Peter Thiel's all-drug Olympics going?
You may remember, he funded a literal version of a Saturday Night Live sketch. Well, first of all, it turns out shattering world records in sports like swimming is a little more complicated than just adding steroids. But second: The Enhanced Games are a fancy way to sell supplements. The Definitive, Insane, Swimsuit-Bursting Story of the Steroid Olympics [
