Tag Archive for: nutrition studies

Food or Supplements? Yes!

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The results of the polyphenol study examining the impact on cardiovascular (CVD) risk factors were mixed. Here’s what the researchers found:

  • Neither the polyphenol-rich foods (berries, spices, herbs, teas, nuts, seeds, etc.) nor extracts had a significant effect on LDL- or HDL-cholesterol, fasting blood glucose, IL-6, and C-reactive protein.
  • When looking at the studies using polyphenol-rich food, there was a significant decrease in systolic and diastolic BP.
  • The polyphenol extracts had a significant effect on total cholesterol and triglycerides and had a greater reduction of waist circumference.
  • However, when both whole-food polyphenols and polyphenol extracts were used together, there was a significant reduction in systolic BP, diastolic BP, endothelial function, triglycerides, and total cholesterol.

The Upside

Polyphenols in foods and supplements were effective in reducing risk factors for CVD, both independently and when combined. This wasn’t a seminal paper that changes approaches to nutrition forever, but there were benefits. I think that’s something that was needed. It supports what my approach has always been: eat as healthy a diet as you can, and fill in the nutritional gaps with supplements.

The Problems

There were several issues. The studies included in the meta-analysis had little cohesiveness as to subjects used, sources of the foods, or the type of supplements; some used capsules while others used juices or drinks.

The issue with foods, among many, is the digestion and absorption of the active polyphenols. There’s competition with other nutrients and then the issue of the microbiome—is it functioning properly in every subject?

The issue with supplements, besides the delivery system, is whether the dose is appropriate or therapeutic. Would the amount of quercetin found in apples be the correct dose, or would you need to eat 10 apples? Would it respond the same way in the body isolated from the other polyphenols, or would another factor come into play?

The Bottom Line

In spite of its flaws, I think this study was fantastic. It demonstrated that nutrients extracted from foods can be effective in reducing CVD risk. It demonstrated that foods alone aren’t the answer and neither are supplements; it’s their use in a complementary fashion where the benefits may be found. The researchers set the stage for putting more effort into nutrition research, because there’s so much we don’t know. Yet. Until then, your best bet to support your health is to eat your vegetables and fruit, add herbs and spices, munch on seeds and nuts—and then supplement your diet with quality supplements.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.sciencedirect.com/science/article/pii/S2161831323000029

Food or Supplements?

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One of the changes I’ve made in selecting topics to write about in these Memos is to read the table of contents of the scientific journals to which I subscribe, especially the nutrition journals. It’s easier to see what’s controversial by looking at news feeds, but they miss a lot of positive nutrition science. One question that’s ever-present is this: when it comes to nutrients, is getting nutrients from supplements as good as getting nutrients from food?

Researchers searched four databases of scientific journals to find randomized-controlled trials that examined the effect of either polyphenol-rich foods or polyphenol extracts on risk factors for cardiovascular disease (CVD). It’s estimated that there are more than 8,000 types of polyphenols, including flavonoids, polyphenolic amides, phenolic acids, resveratrol, and ellagic acid. You’ll find polyphenols in fruits, vegetables, spices, herbs, teas, nuts, and seeds.

They found over 1,100 studies that fit the profile. Using subject, statistical, and nutrient criteria, they whittled the number of studies down to 46. Then they conducted a meta-analysis of the impact of food and supplements on the following CVD risk-factors: systolic BP, diastolic BP, endothelial function, fasting blood glucose, total-, LDL-, and HDL-cholesterol, C-reactive protein, Il-6, and waist circumference.

Nutrition studies are usually messy, and this one was no exception. I spot-checked the 46 studies and found different foods for the polyphenol sources and different extracts for the supplements. Still, it was as well-done as such a study could be. I’ll give you the results on Saturday.

Tomorrow night is the Insider Conference call for March. The topic is the absorption of omega-3s, and I’ll also answer your questions. Become an Insider by 8 p.m., and you can participate in this live event.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.sciencedirect.com/science/article/pii/S2161831323000029