Navigating the Hype: A Guide to Trending Supplements
1. COLLAGEN:
Collagen is an important structural protein in the body, found in our skin, bones, muscles, tendons, and ligaments. With age, the amount of collagen we produce keeps declining. Types I, II, and III make up 80 to 90 per cent of the collagen in our bodies. Collagen supplements are usually derived from the bovine hide (bovine collagen) or fish (marine collagen). These generally come as a flavourless powder that dissolve in liquid. They can also be taken as a pill or as concentrated collagen shots.
How can we get it from food?
Bone broth, certain cuts of meat and poultry, and fish (especially the skin) are all good sources.
Vegan Collagen:
Some brands promote vegan or vegetarian collagen options but these products don’t really contain collagen. Instead, they contain nutrients that may promote collagen production such as vitamin C.
The claims and their verdicts:
Collagen for joint pain: Some research suggests that collagen may help with joint concerns when taken with vitamin C. However, the evidence is overall weak.
Collagen for skin health:
One review did find that collagen supplements increased skin elasticity, hydration, and dermal collagen density, however, it does nothing to reduce collagenase, an enzyme we all produce that degrades our collagen stores over time. More research is needed in this area. However, as per the evidence we have, collagen supplementsmay help minimally with skin health.
Collagen for hair:
Currently, there’s no evidence that taking collagen will make one’s hair grow faster, thicker, or stimulate hair regrowth.
Collagen as a protein supplement:
Collagen is an incomplete protein, which means it doesn’t contain all nine essential amino acids (EAAs). Collagen scores low in terms of quality compared to other protein supplements like whey or casein.
Collagen for gut health:
There is no evidence that collagen helps with leaky gut or improves gut health.
To sum it up, It’s important to get enough protein and vitamin C (75-95mg) from our daily diet for good skin, joint, and hair health. Collagen supplements are usually expensive and the overall evidence proving its effectiveness is weak.
2. CURCUMIN
Curcumin, the yellow pigment in turmeric and curry spice, has been said to have many potential health benefits. Its recent popularity can be accredited to people hunting for immunity-boosting and health-promoting “natural” foods amidst Covid-19. 1 tsp of turmeric contains about 200mgof curcumin.
The claim and the verdict:
Anti-inflammatory and antioxidant properties: Supplementation with curcumin reliably reduces markers of inflammation, especially if taken long-term. It is also shown to decrease pain, particularly post-operative and arthritic pain. When elderly and middle-aged patients with osteoarthritis took curcumin along with following a healthy lifestyle, it drastically improved their comfort and performance, allowing them to lead more active lives. It is also found to have strong antioxidant properties.
If you decide to go for it:
1. Curcumin is poorly absorbed by itself. To enhance its bioavailability it’s important to have it with black pepper extract (piperine) or with a fat source to increase its absorption. A great idea would be to consume it with meals.
2. Turmeric is a staple spice in most Indian households. Instead of supplementing it with a capsule, the classic turmeric latte could also be a good option to start with.
3. Taking 2 teaspoons a day in milk can be beneficial. Also, since it is so commonly used in Indian foods, we do get enough turmeric and taking supplements for the same might be unnecessary.
3. ALKALINE WATER
Alkaline water has been making waves in the health and wellness community in recent years, with some claiming that it can offer a range of health benefits. Alkaline water is water that has a higher pH level than regular tap water, usually between 7.5 and 9.5 pH. Proponents of alkaline water claim that it can help neutralize acidity in the body, boost the immune system, and even slow down the ageing process.
The claims and their truth:
Alkaline water improves overall health:
One of the main arguments in favour of alkaline water is that it can help counteract the effects of an acidic diet and lifestyle. Some studies have suggested that a diet high in acid-forming foods (such as processed foods) can contribute to certain health problems. By drinking alkaline water, the theory goes, you can help neutralize some of the acid in your body and restore a more alkaline pH balance.
However, some experts argue that the body is actually quite adept at regulating its own pH levels, and that drinking alkaline water may not make much of a difference. Additionally, there are some potential drawbacks to drinking alkaline water, such as a risk of reducing stomach acid levels considerably, which can interfere with digestion.
To sum it up, it is important to stay hydrated and drink enough water. Drinking alkaline water will not provide any significant health benefits if an overall healthy diet is followed. Coconut water is highly alkaline, rich in minerals, easily available and more economical compared to alkaline water. Consuming it daily can be cost-effective and health-promoting.
4. PROBIOTICS:
Probiotics have been getting a lot of attention in recent years as a way to support digestive health and overall wellness. Probiotics are live microorganisms that are similar to the “good” bacteria that naturally occur in the gut.
Foods that contain probiotics: Based on the current evidence, fermented dairy, such as yoghurt and kefir, are the only foods that can be considered probiotics. Other fermented foods like kimchi, sauerkraut, kombucha, natto, and miso may have health benefits but aren’t probiotics because they don’t contain the types of bacteria that fit the definition above.
The claims and the verdict:
Probiotics for antibiotics, IBS, infectious diarrhoea, ulcerative colitis:
Antibiotics can disturb the gut microbiome. Studies have shown that taking the strain Saccharomyces boulardii while undergoing an antibiotic course helps with antibiotic-induced diarrhoea. For infectious diarrhoea, taking strains of Lactobacillus rhamnosus GG or Saccharomyces boulardii might help. For IBS, Bifidobacterium and Lactobacillus probiotics appear effective in reducing symptom severity. Some studies show that taking a single strain on a short-term basis is more helpful. Other research says that a combination of both probiotics works better if constipation exists. Ulcerative colitis, a form of irritable bowel disease, may respond well to certain probiotic strains. In particular, VSL#3, which is a combination of several different strains, may induce remission and prevent flares.
Probiotics to reduce cholesterol:
Findings of the research indicate that fermented dairy leads to improvements in cholesterol levels. But there isn’t enough evidence to support the fact that any particular supplement might help.
Probiotics for weight loss:
There isn’t any evidence to support the fact that Probiotics help in fat loss.
Probiotics for intermittent gas or indigestion:
Research does not support probiotics use for occasional gas or indigestion.
Probiotics for the immune system:
Some studies show that probiotics might reduce the severity of respiratory tract infections. But overall immunity depends on a lot of other lifestyle factors.
To sum it up:
It’s important to note that not all probiotics are created equal, and the effects of probiotics can vary depending on the specific strain and dosage used. Additionally, while probiotics are generally considered safe for most people, there are some potential side effects to be aware of, particularly if you have a weak immune system or other health conditions. Eating a wide variety of nutrient-dense foods and physical activity are both big contributors to gut health.
Nutrimend is a diet consultancy clinic founded by Neha Patodia and Nupur Arya in 2015. They coach people on how to eat right so that they feel confident in their bodies and achieve their desired goals