Nutrients

In this episode of Daily Value, we look at the neurometabolic potential of methylene blue, a synthetic dye first synthesized in the 19th century, for supporting brain energy metabolism during aging. Originally developed for textile use, methylene blue has since demonstrated potential use as a redox-active agent in neuroprotection and memory enhancement (and how exactly it performs these actions).We look at it's unique biochemical mechanism as an alternative electron carrier within the mitochondrial electron transport chain, showing how it may bypass dysfunctional complexes to enhance ATP production and reduce oxidative stress.The episode also discusses findings from animal models and human trials, including the challenges and inconsistencies observed in clinical studies - along with potential risks, contraindications, and the implications for aging-related cognitive decline. 00:00 Introduction to Methylene Blue00:57 Historical Background and Early Uses02:31 Methylene Blue in Modern Medicine04:03 Mechanisms of Action in the Brain05:59 Dosage and Effects12:23 Human Studies and Clinical Trials15:35 Safety Concerns and Contraindications18:16 Conclusion and Future DirectionsPMID: 22067440PMID: 34943887PMID: 38022191PMID: 36803299Support the show

Today's episode of Daily Value questions something fundamental—the guidelines that shape our daily vitamin C intake. What if the rules you've been following were set too low, missing a hidden metabolic reality that affects millions? New evidence suggests that current recommendations may underestimate our true biological needs—impacting energy, immune health, and even cognitive clarity.This episode will explore how subtle differences in absorption, cellular retention, and even the form of vitamin C you choose, could impact your health. Could your vitamin C strategy use an upgrade? Listen to find out.00:00 Introduction: Questioning Modern Nutrition Assumptions01:01 Understanding Subclinical Vitamin C Deficiency01:43 Neuropsychiatric Impacts of Vitamin C Deficiency04:11 Reevaluating Vitamin C Intake Recommendations06:11 Body Weight and Vitamin C Requirements10:51 Bioavailability of Vitamin C: Food vs. Supplements13:39 Advanced Vitamin C Supplement Formulations17:43 Practical Guidance for Optimizing Vitamin C Intake19:59 Conclusion: Personalized Vitamin C SupplementationPMID: 39861409PMID: 38845362PMID: 24169506Support the show

In this episode of Daily Value, we look at the influence of B vitamins on mental health and neuropsychiatric disorders. The discussion is centered around a recently published meta-analysis suggesting a causal link between B vitamin deficiencies and the development of conditions such as Parkinson's disease, schizophrenia, and Alzheimer's disease. Talking points include the distinct impacts of vitamins B12, B6, and B9 (folate) on brain health, their role in one-carbon metabolism, and findings from various studies on their protective effects.00:00 Introduction to B Vitamins and Mental Health00:45 Understanding the Meta-Analysis02:07 The Role of B Vitamins in One Carbon Metabolism02:47 Homocysteine and Neuropsychiatric Disorders03:19 B Vitamin Supplementation and Cognitive Decline03:55 Vitamin B12 and Parkinson's Disease06:26 Vitamin B6 and Schizophrenia08:27 Folate and Alzheimer's Disease09:02 Conclusion and Key TakeawaysPMID: 39952338PMID: 26757190PMID: 32257364PMID: 30858560PMID: 32424116PMID: 33941768Support the show

In this episode of Daily Value, we look into the research on the relationship between B group vitamins and the human gut microbiome. The discussion focuses on how B vitamins might act as prebiotics, influencing gut health and overall well-being. Talking points include how B vitamins interact with gut bacteria, their potential indirect benefits through cross-feeding, and the controversies around their absorption. 00:00 Introduction to B Group Vitamins and Gut Microbiome01:14 Understanding Prebiotics02:33 B Vitamins and Gut Bacteria04:48 Controversies and Theories06:32 Research Insights on B Vitamins09:06 Practical Applications and Future Directions10:53 Conclusion and Next Episode PreviewPMID: 38176457Support the show

In this episode of Daily Value, we look at the often overlooked yet potent nutrient, alpha lipoic acid, which is integral to mitochondrial energy metabolism and cellular health. Discovered in 1937, ALA acts as a primary antioxidant in the body. This episode covers the distinction(s) between supplemental and endogenous ALA. The latter is able to cross the blood-brain barrier and is used therapeutically for conditions like diabetic neuropathy, oxidative stress, and metal detoxification. I will also explain the importance of selecting the right form of ALA , recommended dosages for different formulations and their potential benefits in metabolic health.00:00 Introduction to Alpha Lipoic Acid00:53 Discovery and Biological Role02:05 Antioxidant Properties and Functions03:28 Supplemental Benefits and Research06:28 Forms and Bioavailability09:52 Therapeutic Threshold and Dosing11:27 Safety and Efficacy13:14 Conclusion and RecommendationsPMID: 39456481PMID: 18069903PMID: 29191830PMID: 25971966Support the show

In this episode of Daily Value, we look at the recent controversy surrounding taurine and its alleged role in accelerating leukemia (cancer) growth. We take a look at the science behind the recent sensationalist headlines generated by well-known mainstream media outlets, based on a study by the Wilmot Cancer Institute using animal and cell models, which suggested taurine might fuel leukemia progression. We clarify the context of this research, contrasting it with taurine's established safety profile and its known beneficial roles in human health. We also discuss how regulatory bodies view taurine and address media misinterpretations.00:00 Introduction to Taurine00:50 Historical Background of Taurine01:24 Media Sensationalism and Study Overview02:12 Scientific Findings on Taurine and Leukemia04:17 Implications and Context of the Study06:53 Regulatory Perspective on Taurine Safety08:54 Conclusion and TakeawaysPMID: 40369079PMID: 38565142Support the show

In this episode of Daily Value, we look at recent research suggesting that the B12 levels we've always accepted as "normal" might silently be failing our brains. New data reveals that standard B12 thresholds may not adequately shield us from subtle neurological decline. Are current diagnostics overlooking hidden deficiencies? We go into how B12 truly supports your nervous system, the overlooked significance of active B12, and why traditional treatments might need reconsideration, particularly for those struggling with absorption. Perhaps the path to preserving cognitive health lies in rethinking what we thought we knew about vitamin B12.00:00 Introduction: Rethinking Vitamin B12 Levels00:33 Understanding Vitamin B1201:24 The Role of B12 in Neurological Health01:57 Causes and Consequences of B12 Deficiency03:00 Reevaluating B12 Sufficiency Standards04:40 New Research Insights on B12 and Cognitive Health07:30 Dietary Sources and Bioavailability of B1208:50 Supplementation and Treatment Strategies10:50 Challenges in Treating B12 Deficiency11:55 Conclusion: Towards Optimal Cognitive HealthPMID: 39927551PMID: 36774098PMID: 38987879Support the show

In this episode of Daily Value, we look into the synergistic relationship between two nutrient classes in supporting brain health and mitigating cognitive decline. Drawing on evidence from past clinical evidence suggesting these two nutrient classes work in tandem to support brain function and health.Discussion Points:-Homocysteine's role in disrupting fatty acid incorporation into cell membranes and amyloid-beta clearance.-Findings from one study, where some 70-year-old participants experienced up to 30% reduction in brain atrophy.-Practical strategies to optimize intake of these nutrients.00:00 Introduction to Brain Health and Nutrition01:06 Understanding Mild Cognitive Impairment01:44 The Role of B Vitamins and Omega-3s02:34 Mechanisms of One Carbon Metabolism03:06 Impact of Homocysteine on Brain Health04:12 Key Studies on Nutrient Synergy07:05 Practical Dietary Recommendations08:07 Conclusion and Final Thoughtshttps://pubmed.ncbi.nlm.nih.gov/22260268/https://pubmed.ncbi.nlm.nih.gov/29480200/https://pubmed.ncbi.nlm.nih.gov/26757190/Support the show

In this episode of Daily Value, we look inside the NAD+ wars - breaking down the science, the hype, and the controversy surrounding Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). These two molecules have been promoted as keys to longevity, but the story is far more complex. We'll look at the biochemistry of NAD+ metabolism, compare what the research really says about NR and NMN, and dig into the regulatory drama that's shaped their (NMN's) availability. Most importantly, we''ll look at a bigger-picture strategy for restoring NAD+, one that goes beyond precursors alone.00:00 the NAD Wars01:02 Understanding NAD+ and Its Importance01:52 The Role of NR and NMN in NAD+ Replenishment02:29 Biochemical Pathways of NAD+ Production04:14 Challenges and Regulatory Issues with NMN and NR05:44 Clinical Research and Safety Profiles07:13 Complexities in Boosting NAD+ Levels09:04 Multi-Targeted Strategies for NAD+ Restoration13:25 Conclusion: Embracing Complexity in AgingPMID: 35134387PMID: 39026037doi:10.1002/fft2.511Support the show

Vitamin D recommendations in 1941 began this debate. Over the years, updated guidelines have continued to spark controversy and debate in the field of vitamin D research.In this episode of Daily Value, we look at the recent “Vitamin D-ilemma” reinvigorated by the Endocrine Society's updated 2024 guidelines. These new recommendations have dialed back routine testing and supplementation targets, igniting pushback from leading researchers who argue we might be overlooking significant health benefits (including reduced risks for 8 out of the top 10 leading causes of death). Join us as we Look at the evolving science behind vitamin D, why randomized trials and observational studies seem to tell different stories, and how you can practically navigate these conflicting recommendations to optimize your own health.00:00 Introduction: The Vitamin D Controversy01:00 Historical Guidelines and Shifts01:54 The 2011 Guidelines and Their Impact03:57 The 2024 Update: A New Debate06:13 Understanding Vitamin D's Role in the Body07:29 Clinical Trials vs. Observational Studies09:13 Health Benefits of Higher Vitamin D Levels11:58 Challenges in Vitamin D Research15:56 Practical Recommendations for Optimal Vitamin D19:32 Conclusion: Striving for Optimal HealthPMID: 39861407PMID: 38828961PMID: 37004709PMID: 30992519Support the show

Debunking Myths: The safety and side effects of creatine supplementation. In this episode of Daily Value we look into the safety concerns surrounding creatine supplementation. Creatine, a well-researched dietary supplement known for its muscle-building and performance-enhancing benefits, has sparked numerous myths about its effects on kidneys, hair loss, and dehydration. We will evaluate recent studies and scientific evidence to address these myths.Topics include creatine's impact on water retention, kidney function, and hair health. Tune in to discover the truth about one of the most studied and [possibly safest] supplements available. 00:00 Introduction: Creatine Myths 00:46 Dietary Intake and Muscle Storage01:28 Creatine's Cognitive and Anti-Aging Benefits02:10 Addressing Common Creatine Myths03:05 Myth 1: Creatine and Water Retention 04:26 Myth 2: Creatine and Kidney Function08:11 Myth 3: Creatine and Hair Loss09:42 Comprehensive Safety Analysis10:37 Conclusion: Is Creatine SafePMID: 31375416PMID: 39778146PMID: 40265319PMID: 40198156PMID: 39796530Support the show

In this episode of Daily Value, we look at a forgotten compound found in common vegetables such as kale, spinach, and broccoli. Discovered in the 1930s and initially thought to be a vitamin (dubbed “Vitamin P”), this compound has recently demonstrated significant potential in neuroprotection.This compound may soon become an essential component in neuroprotective and longevity formulations.00:00 Introduction to Brain Health Molecules00:19 The Forgotten Flavonoid01:08 Historical Background01:59 Neuroprotective Properties02:51 Mechanisms of Action in Brain Health03:34 Recent Research and Findings05:25 Broader Implications and Applications06:48 Challenges and Future Directions07:24 Conclusion and Final Thoughtshttps://actaneurocomms.biomedcentral.com/articles/10.1186/s40478-025-01927-yhttps://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2020.565700/fullhttps://www.sciencedirect.com/science/article/pii/S0753332223010065Support the show

In this episode of Daily Value, we look at newer research on melatonin that challenges conventional wisdom. A recent meta‐analysis questions current clinical guidelines on melatonin use for sleep, suggesting there may be a dual (Dose X Time effect) secret to optimizing its effects. We'll break down the scientific clues behind optimal dosing, timing, and formulation, leaving you to wonder if you've been taking melatonin all wrong.Discussion Points:The clinical recommendations for melatonin may be “off”.What a recent meta-analysis (PMID: 38888087) suggests as better dosing and timing of melatonin.Formulation differences between fast-acting and extended-release melatonin.Practical tips for tailoring melatonin to boost your sleep quality.https://pubmed.ncbi.nlm.nih.gov/38888087/ Support the show

In this episode of Daily Value, we look at the latest research on B vitamins and their in neuropsychiatric disorders. A newly published meta-analysis suggests a causal relationship between B vitamin deficiencies and neuropsychiatric disorders. We will break down the scientific findings on B6, B12, and folate, shedding light on their roles in conditions like Parkinson's disease.Discussion Points:How recent genetic studies support a causal link between B vitamin deficiencies and mental health conditions.The role of B vitamins in reducing neurotoxicity and slowing brain atrophy.How vitamin B12 may protect against dopamine neuron loss and disease progression.Evidence linking low B6 levels to neurotransmitter imbalances and schizophrenia risk.The impact of folate on one-carbon metabolism and its protective role in neurodegeneration.https://www.sciencedirect.com/science/article/abs/pii/S0149763425000685#:~:text=In a meta-analysis of,beneficial for certain specific diseases.https://pubmed.ncbi.nlm.nih.gov/26757190/https://pubmed.ncbi.nlm.nih.gov/32257364/https://pubmed.ncbi.nlm.nih.gov/30858560/https://pubmed.ncbi.nlm.nih.gov/32424116/https://pubmed.ncbi.nlm.nih.gov/33941768/Support the show

 In today's episode of Daily Value, we explore the possibly underappreciated role of vitamin K in brain health and neuroprotection. Recent research (doi: 10.3389/fnut.2024.1396707) reveals a connection between dietary vitamin K intake and reduced levels of neurofilament light chain, a potential biomarker for neurodegeneration, particularly in middle-aged and older adults. We'll discuss how vitamin K supports neuronal function, what specific forms of vitamin K are most important, and how this nutrient might help slow cognitive decline as we age.Episode Talking Points:*The role of neurofilament light chain as a biomarker for brain health and its association with neurodegeneration.*Findings from a recent study (doi: 10.3389/fnut.2024.1396707) showing how higher vitamin K intake (and a specific amount) is linked to lower neurofilament light chain levels.*The potential of vitamin K, and possibly MK-4, to protect neurons through mechanisms like sphingolipid metabolism and anti-inflammatory effects.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1396707/full Support the show

In this episode of Daily Value, we look at the emerging research on creatine supplementation in women's health—beyond its well-established role in exercise performance. With evidence mounting on creatine's impact across menstruation, pregnancy, postpartum recovery, and menopause, we discuss how it supports cognition, mood stabilization, and bone health throughout a woman's lifespan.Discussion Points:Creatine & Hormonal Fluctuations: How estrogen and progesterone influence creatine uptake and metabolism.Cognitive & Mood Benefits: The role of creatine in reducing brain fog, fatigue, and potentially postpartum depression.Pregnancy & Fetal Development: How maternal creatine status may impact fetal neurodevelopment and birth outcomes.Menopause & Bone Health: The effect of creatine on osteoblast activity, muscle preservation, and sarcopenia prevention.Dosing Guidelines for Womenhttps://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/https://pubmed.ncbi.nlm.nih.gov/39796530/Support the show

In today's episode of Daily Value, we take a closer look at a commonly overlooked but essential nutrient: vitamin B12. Known as cobalamin, vitamin B12 deficiency can lead to severe neurological, hematological, and cognitive issues if left unchecked. We'll cover the causes behind this growing issue, from dietary intake to malabsorption.Episode Talking Points:The role of B12 in nervous system function and red blood cell production.Causes of B12 deficiency, including dietary factors, autoimmune conditions, and genetic predispositions.Treatment approaches, including supplementation methods and the importance of early diagnosis.https://pubmed.ncbi.nlm.nih.gov/38987879/ https://www.nature.com/articles/nrdp201740Support the show

In this episode of Daily Value, we look at how paternal alcohol consumption before conception could influence offspring health, longevity, and even accelerate aging. Referencing studies from Andrology (PMID: 38044754) and Aging and Disease (PMID: 39122451), we examine how sperm RNA modifications and mitochondrial dysfunction may persist long after alcohol cessation—potentially programming offspring for metabolic disorders, reduced NAD+ levels, and faster cellular aging.Discussion Points:Sperm Epigenetics: what rodent data tells us baout alcohol exposure altering small RNAs in sperm, disrupting gene regulation in the developing embryo.Mitochondrial Dysfunction: newer rodent data showing lower SIRT1/SIRT3 levels, and lower NAD+ in offspring whose parents were exposed to alcohol.Practical Takeaways: How long should alcohol cessation be before conception could help restore sperm quality and reduce the risk of accelerated aging in children for people who drink regularly.https://pubmed.ncbi.nlm.nih.gov/39122451/ https://pubmed.ncbi.nlm.nih.gov/38044754/ Support the show

In this episode of Daily Value, we explore the potential of omega-3 fatty acids, particularly EPA and DHA, as an adjunctive therapy for reducing anxiety symptoms. A recent meta-analysis (PMID: 38890670) reviewed 23 randomized controlled trials involving over 2,100 participants, revealing that a certain amount of omega-3s per day can significantly reduce anxiety symptoms, especially when combined with traditional treatments like antidepressants.Talking points:Anxiety disorders: what are they and how many people have them?Fish oil benefits for anxiety disordersEffective dosage of omega-3 fatty acids for reducing anxiety symptoms.Mechanisms of action: Omega-3s may reduce anxiety through 4 proposed mechanisms.https://pubmed.ncbi.nlm.nih.gov/38890670/Support the show

In this episode of Daily Value, we look at how extra virgin olive oil and its polyphenols—including hydroxytyrosol—could impact your health and longevity. Referencing evidence from the Moli-Sani Study and other meta-analyses (PMID: 38704428), we uncover how these bioactives are suggested to reduce risks for cancer, cardiovascular disease, and all-cause mortality.Discussion Points:Bioactive Compounds: How hydroxytyrosol prevents LDL oxidation and reduces inflammation, key mechanisms for cardiovascular protection.Landmark Studies: The Moli-Sani cohort found a 28% reduction in cancer deaths with a certain threshold of olive oil, while meta-analyses confirm a 16% lower cardiovascular risk with similar amounts of olive oil.Practical Takeaways: Why cold-pressed extra virgin olive oil is essential for these benefits and how just 3 tablespoons daily could support health outcomes.https://pubmed.ncbi.nlm.nih.gov/38704428/Support the show

In this episode of Daily Value, we look at how the roasting style of coffee—light versus regular—might influence body composition. Examining evidence from a recent randomized controlled trial published in Nutrients (PMID: 39275165). Could your choice of coffee enhance fat loss and muscle mass?Discussion Points:Roasting and Polyphenols: How lightly roasted coffee, with higher chlorogenic acid content, outperformed regular roasts in reducing body fat (-1.4% vs. -1.0%) and increasing muscle mass (+0.8%).Mechanisms at Play: The role of chlorogenic acids and caffeine in body composition augmentation as outlined in mechanistic research.Practical Takeaways: Why choosing lightly roasted coffee and consuming it regularly may provide metabolic benefits over time (especially in sedentary/overweight populations).https://pubmed.ncbi.nlm.nih.gov/39275165/Support the show

In this episode of Daily Value, we explore the recent findings on the role of B-group vitamins as potential prebiotic candidates and their effects on the human gut microbiome. The discussion is centered around some of the latest research, which highlights how these essential vitamins, traditionally known for their metabolic roles, are now being recognized for their ability to modulate the gut microbiome and how different bacterial species may also play key roles as B-vitamin Producers.Discussion Points:- The potential of B-group vitamins, such as riboflavin and niacin, to reach the colon and influence the diversity and functionality of the gut microbiome, particularly in enhancing the growth of beneficial bacteria like Faecalibacterium prausnitzii.- The mechanisms by which B-group vitamins may exert prebiotic effects, including their impact on microbial cross-feeding and the production of short-chain fatty acids, crucial for maintaining gut health.- The emerging evidence supporting the use of high-dose and colon-targeted formulations of B-group vitamins to optimize their prebiotic potential.- This episode provides an overview of the current state of research on B-group vitamins and their implications for gut health.https://pubmed.ncbi.nlm.nih.gov/38176457/Support the show

In this episode of Daily Value, we look at the relationship between genetics, habitual caffeine intake, and cognitive performance, using insights from a recent study (PMID: 39648354) in the Journal of Psychopharmacology. Whether you're a "fast" or "slow" caffeine metabolizer could significantly influence how caffeine impacts your brain.Discussion Points:Gene-Caffeine Interactions: how variants in CYP1A2 and ADORA2A genes modulate caffeine metabolism and sensitivity, leading to differential effects on executive function and social cognition.Cognitive Domains: Why slow metabolizers consuming high caffeine outperform fast metabolizers in emotion recognition tasks, and why moderate caffeine enhances executive function in fast metabolizers.Practical Applications: Tailoring caffeine intake based on genetic predisposition to optimize focus, decision-making, and cognitive flexibility.https://pubmed.ncbi.nlm.nih.gov/39648354/Support the show

 Does green tea protect the aging brain better than coffee? In this episode of Daily Value, we look at the evidence behind green tea's impact on brain aging, focusing on cerebral white matter lesions, Alzheimer's risk, and brain atrophy. Drawing on studies like Shibata et al.'s recent publication in Science of Food (PMID: 39774601), we discuss how a certain threshold of green tea, but not coffee is associated with less white matter lesions in aged individuals.Discussion Points:MRI findings on green tea's association with reduced white matter lesion progression in older adults consuming a specific amount of cups daily.Past research observing a 5% reduction in hippocampal atrophy rate in green tea consumers (amounts discussed in episode).Brewing techniques and supplement tips to optimize EGCG content and/or minimize caffeine content of tea.https://pubmed.ncbi.nlm.nih.gov/39774601/ Support the show

In this episode of Daily Value, we look at the role of maternal Vitamin B12 intake during pregnancy and its impact on a child's IQ. Drawing on findings from the ELSPAC study (PMID: 39674678), we discuss how Vitamin B12 supports critical neurodevelopmental processes and how deficiency may impact verbal IQ.Discussion Points:The role of Vitamin B12 in one-carbon metabolism, axon myelination, and DNA methylation, and their importance for fetal brain development.Findings from the ELSPAC study, where higher maternal Vitamin B12 intake was associated with improved language skills at 18 months and higher verbal IQ at 8 years.The importance of addressing elevated homocysteine levels during pregnancy to mitigate neurodevelopmental risks.https://pubmed.ncbi.nlm.nih.gov/39674678/#:~:text=Conclusions%3A We identified consistent associations,particularly in speech and language.Support the show

How much coffee is too much? In this episode of Daily Value, we look at the link between coffee consumption and cognitive health. Drawing on a recent study published in the Journal of the American Heart Association (PMID: 39673298), we examine how bioactive compounds in coffee, such as chlorogenic acids and trigonelline, may protect against cognitive decline and inflammation.Discussion Points:Insights from the Swiss Atrial Fibrillation Cohort, showing enhanced processing speed and visuomotor coordination and attention in individuals drinking a certain threshold of coffee daily compared to non-coffee drinkersa predicted cognitive age nearly 7 years younger in high coffee consumers.Practical considerations for incorporating coffee into a healthy diet, including dosage, tolerance, and quality.https://pubmed.ncbi.nlm.nih.gov/39673298/Support the show

In this episode of Daily Value, we take a look at how fiber fuels anti-cancer gene activity - emphasizing the role of short-chain fatty acids (SCFAs) produced during fiber fermentation. Drawing on new research PMID: 39789354) published in Nature Metabolism out of Stanford Medicine, we examine how fiber-derived metabolites influence gene activity to reduce cancer risk and promote overall health.Discussion Points:The epigenetic role of SCFAs, such as butyrate and propionate, in activating anti-cancer genes and inhibiting harmful pathways.Insights from recent studies, including findings showing a 10% reduction in colorectal cancer risk for every 10-gram increase in daily fiber intake.Practical strategies to optimize fiber consumption, including food sources and supplementation options tailored for individual needs.https://pubmed.ncbi.nlm.nih.gov/39789354/Support the show

In this episode of Daily Value, we look into the synergistic relationship between two nutrient classes in supporting brain health and mitigating cognitive decline. Drawing on evidence from past clinical evidence suggesting these two nutrient classes work in tandem to support brain function and health.Discussion Points:-Homocysteine's role in disrupting fatty acid incorporation into cell membranes and amyloid-beta clearance.-Findings from one study, where some 70-year-old participants experienced up to 30% reduction in brain atrophy.-Practical strategies to optimize intake of these nutrients.https://pubmed.ncbi.nlm.nih.gov/22260268/https://pubmed.ncbi.nlm.nih.gov/29480200/https://pubmed.ncbi.nlm.nih.gov/26757190/Support the show

 In this episode of Daily Value, we examine the latest research on wine consumption and its relationship to cardiovascular health. Leveraging urinary tartaric acid as an objective biomarker, a recent study (PMID: 39689849) published in the European Heart Journal provides interesting evidence of a J-shaped association between wine intake and cardiovascular outcomes.Discussion Points:Biomarkers and Bias: The role of urinary tartaric acid in providing a reliable objective measure of wine consumption, avoiding the recall and social desirability biases inherent in self-reported dietary studies.Mechanisms of Action: The potential cardioprotective effects light to moderate wine intake (are they real?)Dose-Dependent Effects: Insights into the J-shaped curve, revealing cardiovascular benefits with light-to-moderate consumption and increased risk with heavier intake.https://pubmed.ncbi.nlm.nih.gov/39689849/ Support the show

In this episode of Daily Value, we look at science of Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR), two NAD+ precursors gaining traction in longevity research. Both supplements aim to restore NAD+ levels, critical for energy metabolism and cellular repair, yet their distinct pathways and tissue-specific effects suggest considerations for choosing one over the other.Discussion Points:-The metabolic pathways of NMN and NR, highlighting how their mechanisms of action influence NAD+ synthesis across tissues.-Insights from a 2024 study (in rodents - PMID: 38645109) demonstrating the dual effects of NMN: improvements in cardiac and liver function, alongside kidney inflammation linked to toxic metabolite accumulation at high doses.-Clinical dosing strategies, safety considerations, and how age and tissue-specific needs may guide the choice between NMN and NR.https://pubmed.ncbi.nlm.nih.gov/38645109/ https://iadns.onlinelibrary.wiley.com/doi/10.1002/fft2.511 Support the show

In this episode of Daily Value, we delve into the emerging evidence surrounding Urolithin A, a metabolite derived from gut bacteria that is showing potential for enhancing athletic performance and recovery in young healthy populations. Originating from dietary ellagitannins found in foods such as pomegranates, berries, and nuts, but also available as a supplement, Urolithin A's ability to optimize mitochondrial function suggests new approaches to sports nutrition and physical performance.Discussion Points:-The mechanisms of Urolithin A, including its role in activating mitophagy to improve mitochondrial efficiency.-Insights from recent clinical trials using supplemental Urolithin A, demonstrates its impact on strength, endurance, and markers of recovery, including inflammation and protein breakdown.-The broader implications of Urolithin A for resistance-trained individuals and populations at risk of muscle decline.https://pubmed.ncbi.nlm.nih.gov/39487653/Support the show

This episode explores the critical connections between Vitamin D, muscle health, and energy metabolism, emphasizing its role in muscle protein synthesis, hypertrophy, and body composition. We discuss the latest research, clinical findings, and the importance of maintaining adequate Vitamin D levels for optimal skeletal muscle function.• Understanding Vitamin D's unique secosteroid structure• Role of Vitamin D in muscle function and regeneration• Impact of Vitamin D deficiency on muscle strength across all ages• Energy allocation: Vitamin D's role in shifting calories to muscles• Myostatin inhibition and its influence on muscle growth• Leptin's role in energy management and Vitamin D's effects on it• Clinical trials: Vitamin D supplementation for athletes and older adults• Importance of monitoring Vitamin D levels, especially in winter• Target populations for Vitamin D benefits, including athletes and older adultshttps://pubmed.ncbi.nlm.nih.gov/38766160/https://link.springer.com/article/10.1007/s11033-022-07998-7https://pmc.ncbi.nlm.nih.gov/articles/PMC6021354/Support the show

In today's episode of Daily Value, we explore the connection between B vitamins, and immune system, focusing on how dietary fiber fuels this relationship. While it's well-known that fiber is essential for digestive health, new research (PMID: 39307855 - rodent data) demonstrates that it plays an even more complex role—boosting the available pool of B vitamins produced by gut bacteria, which in turn improved immune function. This episode will look at the interplay between gut bacteria, fiber, and the immune system, and how this trio could affect health outcomes.Episode Talking Points:*How dietary fiber influences the gut microbiota's ability to produce B vitamins and increase the available pool of bacteria-produced B vitamins.*The gut microbiome's role in maintaining a healthy immune system through vitamin production, and how fiber deprivation can upset this balance.*Research on fiber's impact on gut health and immunity, revealing that fiber can promote anti-inflammatory immune cells and improve immune regulation.These insights could redefine the way you think about fiber and nutrition.https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-024-01898-7 Support the show

In today's episode of Daily Value, we continue our exploration of vitamins by diving into the concept of hypovitaminosis and the importance of adequate vitamin intake for overall health. The second half of the 20th century brought critical insights into how vitamin insufficiencies, or hypovitaminosis, can impact human health, even in populations where outright deficiencies are uncommon. We'll explore the distinction between insufficiency and deficiency, how vitamin status is assessed, and the risks associated with marginal deficiencies that may affect up to 31% of the U.S. population.Episode Talking Points:*The difference between vitamin insufficiency, deficiency, and clinical manifestations.*How socioeconomic factors and dietary choices can lead to hypovitaminosis, even in developed countries.*The role of biomarkers in diagnosing vitamin deficiencies and the limitations of current testing methods.Support the show

In today's episode of Daily Value, we look at the protective effects of coffee, tea, and caffeine consumption on cardiometabolic health. A recent study published in the Journal of Clinical Endocrinology & Metabolism (doi:10.1210/clinem/dgae552) reveals how moderate caffeine intake—equivalent to a specific amount of caffeine—is related to the reduced risk of cardiometabolic multimorbidity, which includes coexistence of conditions like type 2 diabetes, coronary heart disease, and stroke.Episode Talking Points:*The link between caffeine intake and reduced risk of developing cardiometabolic diseases.*Potential mechanisms of protection, including antioxidant and anti-inflammatory effects, improved lipid metabolism, and the role of specific compounds like chlorogenic acid and catechins.*Practical takeaways for incorporating moderate coffee or tea consumption into your daily routine for long-term heart health.https://academic.oup.com/jcem/advance-article-abstract/doi/10.1210/clinem/dgae552/7754545?redirectedFrom=fulltextSupport the show

In today's episode of Daily Value, we begin a special series called “The Vitamins,” where we'll dive deep into the discovery, functions, and importance of vitamins in human health. This first episode lays the groundwork by exploring the history of vitamin discovery, from the 19th-century realization that certain diseases were tied to diet, to the revolutionary concept of vitamins and their role in preventing specific deficiency diseases. We'll also cover key definitions, the defined physiological functions of vitamins, thereby allowing us to better understand how they impact our daily health.Episode Talking Points:The historical context of vitamin discovery and how it changed the course of nutrition science.Defining vitamins: their essential role, how they differ from macronutrients, and the five-part definition of what makes a vitamin.The functions of vitamins in the body, from acting as coenzymes and antioxidants to influencing gene transcription.Tune in to gain a deeper understanding of vitamins and their critical role in supporting overall health.Support the show

In today's episode of Daily Value, we take a closer look at a commonly overlooked but essential nutrient: vitamin B12. Known as cobalamin, vitamin B12 deficiency can lead to severe neurological, hematological, and cognitive issues if left unchecked. We'll cover the causes behind this growing issue, from dietary intake to malabsorption.Episode Talking Points:The role of B12 in nervous system function and red blood cell production.Causes of B12 deficiency, including dietary factors, autoimmune conditions, and genetic predispositions.Treatment approaches, including supplementation methods and the importance of early diagnosis.https://pubmed.ncbi.nlm.nih.gov/38987879/ https://www.nature.com/articles/nrdp201740Support the show

In today's episode of Daily Value, we explore the possibly underappreciated role of vitamin K in brain health and neuroprotection. Recent research (doi: 10.3389/fnut.2024.1396707) reveals a connection between dietary vitamin K intake and reduced levels of neurofilament light chain, a potential biomarker for neurodegeneration, particularly in middle-aged and older adults. We'll discuss how vitamin K supports neuronal function, what specific forms of vitamin K are most important, and how this nutrient might help slow cognitive decline as we age.Episode Talking Points:*The role of neurofilament light chain as a biomarker for brain health and its association with neurodegeneration.*Findings from a recent study (doi: 10.3389/fnut.2024.1396707) showing how higher vitamin K intake (and a specific amount) is linked to lower neurofilament light chain levels.*The potential of vitamin K, and possibly MK-4, to protect neurons through mechanisms like sphingolipid metabolism and anti-inflammatory effects.Tune in to learn how increasing your vitamin K intake could be a simple, non-invasive way to support your brain health.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1396707/fullSupport the show

 In today's episode of Daily Value, we explore the relationship between magnesium supplementation and blood pressure management. Although past research has produced mixed results, a recent umbrella meta-analysis (PMID: 39280209) has provided new insights into the impact of magnesium on cardiovascular health. With hypertension being a major risk factor for heart disease and stroke, understanding how magnesium can help regulate blood pressure is more important than ever.Episode Talking Points:The statistical importance of lowering blood pressure on cardiovascular and kidney disease risk.The role of magnesium in calcium regulation, muscle function, and vascular tone, and how it supports healthy blood pressure levels.Findings from a recent umbrella meta-analysis (PMID: 39280209) showing reductions in systolic and diastolic blood pressure with certain doses for a specific length of time.https://www.sciencedirect.com/science/article/pii/S0011393X24000250 Support the show

In today's episode of Daily Value, we explore the complex and ever-evolving topic of Traumatic Brain Injuries (TBIs), with a focus on new findings related to nutritional support and recovery. TBIs are often referred to as "invisible injuries" due to their [at times] subtle presentation, but they can have long-lasting effects on brain health and function. Recent research suggests that targeted supplementation may aid in recovery and even mitigate some of the long-term impacts of TBIs. Episode Talking Points:*Mechanisms of TBI pathology, including primary and secondary injury phases that affect brain metabolism, neuroinflammation, and energy production.*Highlighting a recently published narrative review paper (PMID: 39125311) suggesting nutritional interventions that may offer neuroprotection if used peri-TBI.*The role of creatine supplementation in maintaining ATP levels during recovery.*How omega-3 fatty acids in certain doses, particularly DHA, may promote brain repair/recovery.*Other nutrient strategies that show promise in supporting brain health post-TBI.https://www.mdpi.com/2072-6643/16/15/2430Support the show

In today's episode of Daily Value, we look at new research that highlights how Nicotinamide Riboside supplementation, for the first time, was shown to elevate NAD+ levels in the brain, with potential implications for cognitive health and longevity. Episode Talking Points:*Mechanisms through which NAD+ supports brain health, including its role in DNA repair, energy production, and neuroprotection.*Key findings from a recent study showing a 16% average increase in cerebral NAD+ levels just hours after NR supplementation.*The potential for NR supplementation to help protect against age-related cognitive slowdown and support overall brain health.https://onlinelibrary.wiley.com/doi/10.1002/mrm.30227#:~:text=Another study assessed the effects,to a 30-day placeboSupport the show

In today's episode of Daily Value, we explore new research that affirms taurine's heart benefits, focusing on its effects on heart rate, blood pressure, and heart function in healthy and conditioned populations. Taurine is thought to be the most abundant amino acid in the heart, accounting for approximately 50% of the total free amino acids in this organ. As such, it's no surprise that taurine plays a critical role in cardiovascular physiology. To some taurine may be associated with energy drinks, but it is now [and becoming more] recognized for its role in improving heart function and improving cardiovascular health.Episode Talking Points:Mechanisms through which taurine promotes cardiovascular health: calcium regulation, nitric oxide production, and influencing effects on the renin-angiotensin-aldosterone system.Findings from a recent meta-analysis affirming the heart benefits of taurine (PMID: 39148075).Dosing strategies: how daily taurine supplementation, at specific amounts, can help improve certain cardiovascular markers.Tune in to see if taurine supplementation makes sense for your heart.Support the show

In the latest episode of Daily Value, we explore new research on Ashwagandha's potential to enhance physical performance, focusing on its ability to increase VO2 max, based on a recent eight-week randomized controlled trial (PMID: 38988644). Traditionally known for stress reduction, Ashwagandha is emerging as a interesting supplement with potential for improving endurance and aiding recovery.Talking Points:Can Ashwagandha help improve VO2 max and overall endurance?Theoretical mechanisms involving influencing the hypothalamic-pituitary-adrenal (HPA) axis, cortisol responses and hemoglobin.Dosing strategies: how a specific amount of Ashwagandha daily, with specific standardizations, might lead to gains in VO2 max and endurance (when combined with the right training program).I break down some of the science behind these findings and whether Ashwagandha supplementation makes sense to add in your fitness routineSupport the show

In the latest episode of Daily Value, we look at new research on creatine monohydrate's potential to enhance cognitive function, based on a recent meta-analysis published in Frontiers in Nutrition (PMID: 39070254). Traditionally used for its athletic performance benefits, creatine is now emerging as a promising supplement for brain health and cognitive enhancement.Talking Points:*Does creatine supplementation enhance cognitive function(s)?*Theoretical mechanisms: creatine enhances brain ATP levels through phosphocreatine resynthesis, offers neuroprotection against oxidative stress, and may act as a neuromodulator affecting neurotransmitters like acetylcholine.*Dosing strategies: The episode examines the complexities of optimal dosing protocols, discussing whether short-term high-dose loading or prolonged moderate dosing is more effective for increasing brain creatine concentrations.*Target populations: gender differences and health status may matter for who will experience more pronounced cognitive benefits from creatine supplementation.I discuss the practical implications of these findings and discuss whether creatine supplementation is right for youhttps://pubmed.ncbi.nlm.nih.gov/39070254/https://www.sciencedirect.com/science/article/pii/S2950273X24000249Support the show

 In the latest episode of Daily Value, we dive into the global crisis of micronutrient inadequacies, based on research published in The Lancet Global Health. This study provides the first-ever global estimates on inadequate consumption of 15 essential micronutrients, revealing widespread deficiencies impacting billions of people.Talking Points:Widespread Deficiencies: 68% of the global population lacks sufficient iodine intake, 67% are deficient in vitamin E, and 66% in calcium. Iron, riboflavin, folate, and vitamin C deficiencies also affect over 4 billion people worldwide.Gender Disparities: Women and men are disproportionately impacted by different micronutrient deficiencies.Health Impacts: These deficiencies are linked to cognitive impairment, weakened immune systems, and increased risks of chronic diseases.We discuss the public health implications of these deficiencies and provide insights into strategies like dietary diversification, food fortification, and micronutrient supplementation to tackle this growing issue.https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(24)00276-6/fulltextSupport the show

 N-acetyl cysteine (NAC) shows promise for heart attack preventionHeart attacks and strokes are a leading cause of death in developed countries - accounting for ~20% of all deaths in the U.S. Frequently, heart attacks and strokes are caused by blood clots (blood platelets that form when they are not needed, causing a narrowing/blockage of blood vessels) formed through arterial thrombosis. Current antiplatelet agents (e.g., aspirin) are effective but can increase major bleeding risk. As such, there is a growing need to prevent arterial thrombosis different from antiplatelet agents.A recent study published in Arteriosclerosis, Thrombosis, and Vascular Biology investigated the potential of NAC as an agent to prevent arterial thrombosis. Utilizing both [cell-based] human blood models and mouse (in vitro) models, the research demonstrated that NAC significantly delayed and even prevented thrombus formation dose-dependently without increasing bleeding risks.Findings:*NAC treatment extended clot formation times by up to 3.7 times compared to controls in the human blood [cell] model.*NAC entirely inhibited platelet aggregation and occlusive clot formation at higher doses than the above point in the cell model.*A 400 mg/kg (via injection in rodents) dose of NAC in mice effectively prevented arterial occlusion post-injury.*Lower doses (200 mg/kg - via injection in rodents) of NAC reduced clot stability, suggesting working as both an acute and preventative clotting therapy.The study showed that NAC interferes with von Willebrand factor (a large protein crucial for blood clotting) activity. NAC acts against VWF rather than platelets to prevent clot formation. Thus, providing a safer alternative to traditional antiplatelet drugs that carry higher bleeding risks. Support the Show.

 Zinc and the Common Cold: What You Need to KnowWhat does zinc do for the body? Zinc is an essential trace element vital for immune function, wound healing, and DNA synthesis. It supports over 300 enzymes and the proper function of immune cells like T-cells and macrophages. Zinc also aids in the production of antibodies that fight infections.A recent review in the Cochrane Database of Systematic Reviews found that zinc supplements might not prevent colds, but taking zinc at the onset of symptoms can reduce the duration by about two days. This represents a 10-20% decrease in illness length, which is clinically significant.Takeaways:1. Zinc element in immunity: vital for immune cell function and enzyme activity, making it crucial in fighting infections.2. Supplementation: Zinc gluconate and zinc acetate lozenges may effectively reduce cold duration if taken within 24 hours of cold symptoms.3. Zinc supplementation reduces sick days of the common cold, but does not affect the odds of catching a cold or symptom severity.4. Zinc deficiency: Can lead to significant health issues, emphasizing the need for adequate intake.Safety note: Zinc supplements are generally well-tolerated, but high doses can cause nausea and gastrointestinal distress. Do not exceed the Tolerable Upper Intake Level of 40 mg/day regularly for adults without medical supervision.What zinc should I take? Zinc gluconate and zinc acetate lozenges can be effective for boosting the immune system during colds. They can reduce the duration of symptoms if taken at the onset of illness. Consult your healthcare provider before starting any supplement regimen.Zinc deficiency symptoms:Weakened immune responseHair lossDiarrheaDelayed wound healingLoss of appetiteImpaired growth and development in childrenBenefits of zinc:Zinc Benefits For Men: Supports testosterone production, muscle growth, and overall immunity.Zinc Benefits for Women: Crucial for reproductive health, skin health, and immune function.Zinc-rich foods:Red meatSeafood (especially oysters)PoultryBeansNutsWhole grainsDairy productsStay informed, stay healthy.References:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8543785/https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD014914.pub2/full Support the Show.

Does magnesium supplementation reduce muscle soreness across various physical activities?a review paper published in the Journal of Translational Medicine explored the effects of magnesium supplementation on muscle soreness across different physical activities.Findings:*Reduction in muscle soreness: magnesium significantly reduced muscle soreness and improves feelings of recovery in subjects.*Performance enhancement: positive effects on performance metrics, including improved blood glucose levels and reduced muscle damage markers.*Protective effects: regular magnesium intake showed a protective effect on muscle integrity during intense physical activities, such as professional cycling and team sports.Dosage and timing: The review suggests that individuals engaged in intense physical activities should consider a magnesium dosage 10-20% higher than the Recommended Dietary Allowance (RDA), ideally taken in capsule form 2 hours before training.  Of note, information regarding the effectiveness of this specific dose and time is very scarce. It was also advised to maintain magnesium levels within the recommended range during the off-season.Why magnesium is important for recovery: magnesium, an essential intracellular cation, is crucial for numerous biochemical reactions, including energy production, neuronal activity, cardiac function, and muscle contraction. Magnesium deficiency can impair physical performance and exacerbate muscle soreness post-exercise.What magnesium is best for muscle recovery: tissue distribution data would suggest magnesium citrate is best for muscle recovery. However, long-term magnesium intake far outweighs acute tissue distribution after a single dose of magnesium.What are magnesium-rich foods: Nuts and Seeds:Almonds: 80 mg per ounceCashews: 74 mg per ouncePumpkin Seeds: 150 mg per ounceChia Seeds: 95 mg per ounceFlaxseeds: 40 mg per tablespoonLeafy Greens:Spinach: 157 mg per cooked cupSwiss Chard: 150 mg per cooked cupKale: 30 mg per cooked cupLegumes:Black Beans: 120 mg per cooked cupLentils: 71 mg per cooked cupChickpeas: 78 mg per cooked cupEdamame: 99 mg per cooked cupWhole Grains:Quinoa: 118 mg per cooked cupBrown Rice: 86 mg per cooked cupOats: 61 mg per cooked cupBarley: 35 mg per cooked cupSources:PMID: 29637897PMID: 34111673PMID: 38970118Support the Show.

In this episode of Daily Value, we explore the potential of omega-3 fatty acids, particularly EPA and DHA, as an adjunctive therapy for reducing anxiety symptoms. A recent meta-analysis (PMID: 38890670) reviewed 23 randomized controlled trials involving over 2,100 participants, revealing that a certain amount of omega-3s per day can significantly reduce anxiety symptoms, especially when combined with traditional treatments like antidepressants.Talking points:Anxiety disorders: what are they and how many people have them?Fish oil benefits for anxiety disordersEffective dosage of omega-3 fatty acids for reducing anxiety symptoms.Mechanisms of action: Omega-3s may reduce anxiety through 4 proposed mechanisms.https://pubmed.ncbi.nlm.nih.gov/38890670/Support the Show.

In this episode of Daily Value I cover recent research suggesting specific probiotic species may enhance the bioavailability of essential B-vitamins, offering insights into a [potentially] synergistic approach for optimizing metabolic and gut health.Covered in the episode- How some Lactobacillus species were shown to significantly increase the absorption of vitamins B1, B3, B5, and B12 in rodent models, despite these strains not being direct producers of B-vitamins.- Proposed mechanisms, including alterations in gut pH and microbial cross-feeding dynamics, that facilitate enhanced vitamin uptake and influence overall nutrient absorption pathways.- Contrary to the common belief that higher bacterial diversity is always favorable, the episode discusses how a targeted decrease in diversity may yield positive outcomes in terms of mucosal integrity and anti-inflammatory effects.The findings discussed in this episode suggest potential therapeutic strategies for individuals with compromised gastrointestinal function or B-vitamin deficiencies. By combining high-quality B-vitamin supplementation with specific probiotic strains, there may be a pathway to more personalized and effective interventions. However, it's crucial to consider individual variability, including baseline microbiota composition and genetic factors, when translating these findings to human populations.https://pubs.rsc.org/en/content/articlelanding/2024/fo/d4fo01805bSupport the Show.

In this episode of Daily Value, we explore the recent findings on the role of B-group vitamins as potential prebiotic candidates and their effects on the human gut microbiome. The discussion is centered around some of the latest research, which highlights how these essential vitamins, traditionally known for their metabolic roles, are now being recognized for their ability to modulate the gut microbiome and how different bacterial species may also play key roles as B-vitamin Producers.The potential of B-group vitamins, such as riboflavin and niacin, to reach the colon and influence the diversity and functionality of the gut microbiome, particularly in enhancing the growth of beneficial bacteria like Faecalibacterium prausnitzii.The mechanisms by which B-group vitamins may exert prebiotic effects, including their impact on microbial cross-feeding and the production of short-chain fatty acids, crucial for maintaining gut health.The emerging evidence supporting the use of high-dose and colon-targeted formulations of B-group vitamins to optimize their prebiotic potential.This episode provides an overview of the current state of research on B-group vitamins and their implications for gut health.https://pubmed.ncbi.nlm.nih.gov/38176457/Support the Show.