liver function Archives - Amazing Health Advances

How Milk Thistle Extract can Support Liver Health and Healing

The AHA! Team — Fri, 27 Jun 2025 05:29:03 +0000

Lori Alton via NaturalHealth365 – With its spiky purple flowers and dull green leaves, milk thistle may appear to be nothing more than an ordinary weed growing wild in vacant lots and fields. Yet, this unimpressive-looking plant is truly a shining star when it comes to avoiding disease and promoting healing. Milk thistle, scientifically known as Silybum marianum, is prized by natural healers for its ability to eliminate liver ailments, including nonalcoholic fatty liver disease, which is currently reaching epidemic proportions in the United States. But supporting liver health is not milk thistle’s only gift. Discover how this extraordinary herb can help you. Milk thistle protects against toxic effects from cancer treatment, arrests tumors The active ingredient in milk thistle, an antioxidant flavonoid called silymarin, reduces the inflammation and oxidative damage that can trigger cancer. It also helps preserve glutathione, the body’s premier inflammation-fighting antioxidant. Scientists have known for some time that milk thistle may act against cancer. In a review conducted at the University of Minnesota, researchers cited “strong evidence” for silymarin’s liver-protective and anti-cancer effects. Significantly, they credited silymarin with combating cancer by inhibiting the binding of toxins to cell membrane receptors. In a new study published in The International Journal of Oncology, researchers found that silibinin, a form of silymarin, suppressed chemoresistance, the condition in which cancer fails to respond to the effects of drugs. The team noted that silibinin also prevented further malignancy, protected against potentially cancer-causing DNA mutations, and inhibited tumor growth. In other research, researchers found that silymarin also helps prevent liver damage from chemotherapy and protects the skin and mucosal lining from damage from radiation therapy. Milk thistle is a potent antifungal agent Overgrowth of Candida albicans, a common fungus, can cause symptoms of fatigue, “brain fog,” digestive problems, and skin rashes. And, a growing problem of drug resistance in pharmaceutical antifungals – which parallels the current epidemic of antibiotic resistance – can make Candida difficult to treat. Researchers have found that silymarin can penetrate the cell membrane of the Candida microbe, stopping the pathogen’s growth and spread and helping to clear the overgrowth. Silymarin is also effective in blocking and inhibiting biofilms, layered communities of pathogenic microorganisms that are stubbornly resistant to treatment. Silymarin helps to regulate glucose levels For the past thousand years, herbalists and Ayurvedic healers have advised milk thistle to support healthy blood sugar levels, and modern research confirms the value of this ancient remedy. In one recent study, a 90-day course of a combination of milk thistle, boswellia, and nettles slashed hemoglobin A1c levels – a measure of blood sugar over several months – by a substantial 19 percent. The herbal combination also drastically reduced blood sugar levels – from an average of 150 to 180 mg/dL to an average of 124 mg/dL – and triglyceride levels. In addition, a recently published cell study shows that silymarin protects the retina from diabetic damage, a common consequence of the disease. The Big NEWS: Milk thistle supports a healthy liver Milk thistle’s main claim to fame is its ability to improve liver enzymes, rebuild liver cells, and alleviate liver ailments. In addition to easing hepatitis and cirrhosis, milk thistle shows promise in dealing with nonalcoholic fatty liver disease and halting the progression to steatohepatitis, a more serious form of the condition. Research has supported milk thistle’s beneficial effects on liver disease, with one study showing that hepatitis patients treated with silymarin returned to work sooner and experienced less depression and anxiety than those in the control group. In addition, milk thistle helps detoxify the liver and protect against injury from heavy metals and drugs. In a review published in Phytotherapy Research, the team credited silymarin with reducing liver injury caused by a variety of toxins, drugs, and heavy metals, including acetaminophen, carbon tetrachloride, radiation, alcohol, iron overload, and Amanita phalloides, a type of poisonous mushroom. As an added bonus: milk thistle’s protective effects also extend to the stomach. The herb has been shown to suppress gastric inflammation and protect against ulcers caused by non-steroidal anti-inflammatory drugs. Surprising fact: Milk thistle has antidepressant properties Yet another surprising benefit of milk thistle is its ability to function as a natural mood elevator. Animal studies support its ability to reduce anxiety and depression caused by traumatic brain injury, which it appears to do by reducing the activity of microglial cells caused by a disturbance in the neural circuits between the limbic system and the cortex of the brain. In one study, silymarin performed as well as the pharmaceutical drugs fluoxetine (Prozac) and diazepam (Valium) in supporting mood. Researchers noted that silymarin reversed stress-induced changes to the hippocampus and cerebral cortex while boosting levels of the neurotransmitters serotonin and dopamine. Because of silymarin’s ability to reduce inflammation and neurodegeneration, researchers are even exploring its potential to prevent and treat Alzheimer’s disease. How should I take milk thistle? Experts recommend temporary short-term amounts of 150 mg, taken one to three times a day, for detoxification. A holistic healthcare provider may recommend 50 to 150 mg a day for liver support, maintenance, and longer-term use. Use a formulation standardized to 70 to 80 percent silymarin for best results. As always, consult your holistic doctor to determine if milk thistle is right for you and to determine the proper amount. Although it is generally considered safe and well tolerated, high amounts can cause mild digestive upset. Note: if you are allergic to any member of the aster family – such as daisies, ragweed, marigolds, or chrysanthemums – don’t take milk thistle. Milk thistle has long been revered for its ability to cleanse and detoxify the liver. However, recent research confirming its ability to ward off other diseases demonstrates that this herb is valuable and versatile. Editor’s note: To support healthy liver function, I highly recommend LuvByNature LiverLuv – which is gluten free, non-GMO and delicious. Sources for this article include: NIH.gov NIH.gov To read the original article click here.

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Study Shows How Liver Damage from Stress & Aging Might Be Reversible

The AHA! Team — Thu, 18 Jul 2024 08:48:45 +0000

Duke Health – DURHAM, N.C. – While the liver is one of the body’s most resilient organs, it is still vulnerable to the ravages of stress and aging, leading to disease, severe scarring and failure. A Duke Health research team now might have found a way to turn back time and restore the liver. In experiments using mice and liver tissue from humans, the researchers identified how the aging process prompts certain liver cells to die off. They were then able to reverse the process in the animals with an investigational drug. The finding, which appears in the journal Nature Aging, holds high promise for the millions of people who have some degree of liver damage – livers that are essentially old due to the metabolic stresses of high cholesterol, obesity, diabetes or other factors. “Our study demonstrates that aging is at least partially reversible,” said senior author Anna Mae Diehl, M.D., the Florence McAlister Distinguished Professor of Medicine at the Duke University School of Medicine. “You are never too old to get better.” Diehl and colleagues set out to understand how non-alcoholic liver disease develops into a severe condition called cirrhosis, in which scarring can lead to organ failure. Aging is a key risk factor for cirrhosis among those who have been diagnosed with non-alcoholic liver disease, known as metabolic dysfunction-associated steatotic liver disease, or MASLD. One in three adults worldwide have the disease. Studying the livers of mice, the researchers identified a genetic signature distinct to old livers. Compared to young livers, the old organs had an abundance of genes that were activated to cause degeneration of hepatocytes, the main functioning cells of the liver. “We found that aging promotes a type of programmed cell death in hepatocytes called ferroptosis, which is dependent on iron,” Diehl said. “Metabolic stressors amplify this death program, increasing liver damage.” Armed with their genetic signature of old livers, the researchers analyzed human liver tissue and found that the livers of people diagnosed with obesity and MASLD carried the signature, and the worse their disease, the stronger the signal. Importantly, key genes in the livers of people with MASLD were highly activated to promote cell death through ferroptosis. This gave the researchers a definitive target. “There are things we can use to block that,” Diehl said. Again turning to mice, the researchers fed young and old mice diets that caused them to develop MASLD. They then gave half the animals a placebo drug and the other half a drug called Ferrostatin-1, which inhibits the cell death pathway. Upon analysis after treatment, the livers of the animals given Ferrostatin-1 looked biologically like young, healthy livers — even in the old animals that were kept on the disease-inducing diet. “This is hopeful for all of us,” Diehl said. “It’s like we had old mice eating hamburgers and fries, and we made their livers like those of young teenagers eating hamburgers and fries.” Diehl said the team also looked at how the ferroptosis process in the liver impacts the function of other organs, which are often damaged as MASLD progresses. The genetic signature was able to differentiate between diseased and healthy hearts, kidneys and pancreases, indicating that damaged livers amplify ferroptotic stress in other tissues. “Together, we’ve shown that aging exacerbates non-alcoholic liver disease by creating ferroptic stress, and by reducing this impact, we can reverse the damage,” Diehl said. In addition to Diehl, study authors include Kuo Du, Liuyang Wang, Ji Hye Jun, Rajesh K. Dutta, Raquel Maeso-Díaz, Seh Hoon Oh and Dennis C. Ko. The study received funding support from the 021 AASLD Pinnacle Award, the National Institutes of Health (R01 AA010154, R01 DK077794, R56 DK134334); and Boehringer Ingelheim Pharmaceuticals, Inc. To read the original article click here.

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Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

AHA Publisher — Wed, 20 Jul 2022 07:00:08 +0000

Jillian Levy, CHHC via Dr. Axe – Cruciferous vegetables, such as broccoli and cauliflower, are well-known for their disease-preventive effects, but have you ever wondered why exactly that is? One reason is because of the compound called sulforaphane, which you’ll find in certain vegetables and other also in extract form. What does sulforaphane do for the body? Studies show it can help fight cancer, diabetes, arthritis and other inflammatory conditions, brain and liver damage, and more. What Is Sulforaphane? Sulforaphane (SFN) is a phytochemical compound that’s naturally found in some vegetables, specifically those in the Brassica (or cruciferous) plant family. This includes veggies like broccoli, cabbage, Brussel sprouts and cauliflower. You can obtain sulforaphane from eating these vegetables, plus from supplements (such as those made from broccoli sprouts) that contain concentrated extract forms of SFN. Technically, SFN is a type of aliphatic isothiocyanate. It’s thought to have high bioavailabilitycompared to other phytonutrients, making it very useful for potentially helping prevent and treat diseases, especially cancer. SFN is produced by the conversion of glucoraphanin through the enzyme called myrosinase. Benefits Is sulforaphane anti-inflammatory? Yes — it’s been shown to have anti-inflammatory and antioxidant-like effects and help fight oxidative stress. Here’s more about how SFN can benefit various aspects of your health: 1. Helps Reduce Inflammation A number of studies have found that sulforaphane can help reduce biomarkers of inflammation, including among both overweight and otherwise healthy adults. This suggests that SFN can help manage inflammation-related conditions, including arthritis, cardiovascular disease and others. One way in which SFN suppresses inflammation and oxidative stress is by impacting NF-κB, a key regulator of inflammatory responses. It can also down-regulate proinflammatory enzymes, such as cyclooxygenase (COX-2) and NO synthase (iNOS), giving SFN cancer-fighting and anti-carcinogenic effects. SFN also supports a strong immune system by enhancing natural killer cell activities and other markers of enhanced immune function. Therefore, it’s thought to have the ability help prevent both chronic and acute/infectious diseases. 2. Can Help Prevent Diabetes SFN works as an indirect antioxidant in a way that reduces the risk for type 2 diabetes and its complications, such as neuropathy (nerve damage). It can help prevent oxidative stress and lipid peroxidation, which are thought to be important factors in the pathogenesis of diabetes complications. It may also help reduce LDL “bad cholesterol” and generally support cardiovascular health. 3. May Help in Treatment of Some Cancers Because SFN can kill cancer cells and suppress tumor growth in their early stages, it’s used in extract form to treat certain types of cancer, such as prostate cancer and pancreatic cancer. Sulforaphane has been shown to induce apoptosis (death of cancer cells), suppress cancerous cell cycles so their progression is limited, inhibit angiogenesis (formation of new blood vessels that allow tumors to grow) and anti-inflammatory activities, and inhibit metastasis (spreading of cancer to other locations in the body). 4. Supports Liver Function and Detoxification Why is sulforaphane good for the liver? Due to its ability to boost antioxidant effects in the body and support phase 2 detoxification enzymes, it can help prevent the liver becoming damaged and dysfunctional. Some of the ways it supports detoxification and liver function include: Inhibiting detoxification enzymes that activate chemical carcinogens. Reducing the level of toxic intermediates with carcinogenic potential. Increasing activity of phase 2 detoxification enzymes. Sulforaphane is actually considered the most potent of the phase 2 inducing substances. According to the National Cancer Institute, this is “a process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete.” Limiting the effect of aflatoxin on liver cells. Providing significant protection against environmental and food-borne pollutants. 5. Increases Synthesis of Glutathione (a “Master Antioxidant”) Sulforaphane itself is not an actual antioxidant, but instead it exerts antioxidant effectsprimarily by induing glutathione and other antioxidant compounds. Therefore, it’s considered an “indirect antioxidant.” This means that SFN can decrease oxidative stress, which is a major contributor to many age-related diseases. SFN supports glutathione in promoting detoxification and protecting us against toxicity and disease. It can also provides DNA protection against harmful mutations. 6. Defends Against Lung Damage Sulforaphane limits pro-inflammatory effects and harmful effects of chemicals that can contribute to various lung diseases. It improves the body’s ability to remove toxins related to respiratory diseases, and it’s a potent inducer of HO-1 (haemoxygenase-1), which plays an important role in modulating the effects of oxidants in the lungs. 7. Supports Gastrointestinal Function By blocking growth of the harmful bacteria known as Helicobacter pyloris, SFN can help decrease the risk for gastric tumor and ulcer formation. It may also possibly protect against stomach cancer. Because it can promote healthy microflora in the colon, SFN also potentially offers protection against colorectal cancer. 8. Protects the Brain From Damage SFN is thought to have a positive impact on dopaminergic neurons in the brain, which are associated with Parkinson’s disease. Research shows that SFN helps prevent dopaminergic cells in the brain from experiencing cytotoxicity and neuronal death, which can contribute to Parkinson’s. It may also help defend against other neurodegenerative diseases, such as Alzheimer’s disease, in part by protecting mitochondria. Risks and Side Effects Sulforaphane from food sources is thought to be very safe overall. Of course, if someone has a sensitivity or allergy to cruciferous vegetables, that person should avoid consuming them. Sulforaphane is also available in broccoli extract products. These are generally safe when used in recommended amounts for up to six months. It’s important not to overuse sulforaphane supplements, which can potential cause side effects, such as stomach upset, gastrointestinal discomfort and weight gain. Who should not take sulforaphane? Are there any interactions with other drugs? Sulforaphane can affect how quickly the liver breaks down substances, including some medications. If you take medications, especially the types listed below, don’t start supplementing with this compound unless you speak with your health care provider first about possible interactions. This is particularly important if you have liver disease, heart disease or diabetes, or if you take anticonvulsant medications. Use caution if you take any of these medications (Note: other medications not listed here may also interact with SFN): clozapine (Clozaril) cyclobenzaprine (Flexeril) fluvoxamine (Luvox) haloperidol (Haldol) imipramine (Tofranil) mexiletine (Mexitil) olanzapine (Zyprexa) pentazocine (Talwin) propranolol (Inderal) tacrine (Cognex) theophylline zileuton (Zyflo) zolmitriptan (Zomig) and others Food Sources Broccoli, especially young broccoli sprouts, has been shown to be the most significant dietary source of sulforaphane. Other cruciferous vegetables also have a high sulforaphane content, including: kale cauliflower Brussels sprouts cabbage (red, white or green) watercress collard greens mustard greens bok choy It’s best to lightly cook cruciferous veggies or eat them raw if you can tolerate them to absorb the most SFN. Overheating and cooking these veggies can deplete some SFN, so try not to roast or grill them until they’re burnt. Supplements and Dosage Currently there is no daily recommended intake recommendations for sulforaphane. Dosage recommendations vary depending on someone’s overall health and goals. Supplement brands also vary widely in terms of how concentrated their products are — therefore always read the label carefully. When SFN has been studied, including in human and animal studies, dosages tend to range between 3–10 µmo per kilogram of body weight. SFN can be toxic when take in very dosages between 150–300 mg/kg body weight, so never take a higher amount than recommended. Look for sulforaphane supplements in capsule or extract form. (Always check the active ingredient name.) Sulforaphane is sometimes also called sulforafan, or 1-Isothiocyanato-4-(methylsulfinyl) butane. Conclusion Sulforaphane is a phytochemical found in cruciferous/Brassica vegetables that has many protective effects. It can potentially help prevent cancer, diabetes, and liver, lung and brain damage. You can obtain it from eating veggies, like broccoli, kale, cauliflower, cabbage and Brussel sprouts, or taking it in supplement form (capsule or extract). If you take medications, speak with your doctor before beginning to take this compound as a supplement. To read the original article click here.

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“Overwhelming Evidence:” N-Acetyl Cysteine Praised By Researchers for Its Health-Protective Effects

AHA Publisher — Mon, 18 Apr 2022 07:38:23 +0000

Lori Alton via NaturalHealth365 – Each year, an alarming 56,000 people require treatment in the ER for acetaminophen overdose – and over 26,000 of them are hospitalized. The “gold standard” antidote for acetaminophen toxicity (the number one cause of liver failure in the United States, by the way) is n-acetyl cysteine, also known as NAC. But, there’s much more to know about this amazing substance. First of all, it’s no secret that n-acetyl cysteine – a supplemental form of the amino acid cysteine – has powerful detoxifying properties. A new review published in Antioxidants highlights the potential of this natural supplement to protect the liver and help preserve the health of the brain and lungs. Let’s look at some of the mechanisms behind NAC’s therapeutic effects and the surprising ways in which n-acetyl cysteine benefits some common conditions. Scientists Cite “Overwhelming Evidence” of NAC’s Ability to Support Healthy Liver Function Nonalcoholic fatty liver disease, or NAFLD, involves harmful fat deposits in the liver. While this condition can be mild, it sometimes progresses to nonalcoholic steatohepatitis (NASH), a more severe form of the disease. This can in turn lead to liver cirrhosis, liver cancer, and even death. As the national incidence of NAFLD continues to climb, researchers point to the encouraging ability of NAC to support a healthy liver. Animal studies have shown that NAC can interfere with liver fat accumulation and enhance the function of liver enzymes through its antioxidant and anti-inflammatory effects. In addition, NAC supplementation also raises levels of glutathione– the indispensable enzyme responsible for fighting oxidative stress and neutralizing toxins. (In fact, the body converts NAC to the amino acid cysteine, which is one of the major “building blocks” needed to produce glutathione in the first place). While more human studies are needed, recent research has suggested that 1000 mg of NAC a day significantly improves the function of liver enzymes and lowers levels of inflammatory markers, such as C-reactive protein and malondialdehyde. The researchers concluded that “overwhelming evidence” supports the beneficial effects of NAC to support a healthy liver. N-Acetyl Cysteine Regulates Glutamate to “Calm Down” Over-Stimulation and Inflammation in the Brain While the amino acid glutamate is needed for normal brain function, it is also classified as an excitatory neurotransmitter – meaning that it stimulates the cells of the nervous system. When present in excessive amounts, glutamate depletes much-needed glutathione, over-stimulating brain cells and triggering neuroinflammation and even brain damage. (It’s no surprise that excessive glutamate is believed to be associated with autism, ADHD, anxiety disorders, substance abuse, depression, and schizophrenia). By regulating glutamate levels in the brain, NAC may help decrease feelings of sadness and slow cognitive decline. In a 2017 review published in Neuroscience and Biobehavioral Review, authors noted that while studies were limited, NAC seemed to be particularly helpful in improving participants’ cognitive abilities. Combining NAC with vitamin E, various B vitamins, S-adenosyl methionine, and acetyl-L carnitine was particularly beneficial. Studies Find NAC Helps Promote Lung Health Chronic obstructive pulmonary disease, or COPD, is characterized by chronic inflammation and airway obstruction, making breathing difficult. Studies have shown that NAC can restore intracellular glutathione that has been decreased by oxidative stress and inflammation. Of course, as they say, the proof is in the pudding. In one 10-day study, taking 1,200 mg of NAC daily helped contribute to the “normalization of inflammatory markers.” Support Adequate Cysteine Levels With Proper Nutrition You can boost your dietary intake of cysteine with cage-free (pasture raised) poultry, eggs and dairy products such as, raw milk. Good sources for vegans include organic sunflower seeds and legumes. It should be noted: the production of cysteine also depends on having sufficient levels of B vitamins, such as B6, B9, and B12. You can get these through lentils, beans, bananas, wild-caught salmon, and tuna. However, NAC supplementation may be necessary to help maintain optimal cysteine levels. Natural healers typically advise 600 mg to 1,200 mg of NAC a day, but as always, check with your integrative doctor before supplementing. Finally, you ought to know, low levels of NAC contribute to the risk of a glutathione deficiency – the body’s “master antioxidant” – which can lead to oxidative stress and a host of serious health issues. Ultimately, by replenishing and restoring this all-important compound, n-acetyl cysteine certainly “does its bit” to support effective detoxification and overall wellbeing. Sources for this article include: Harvard.edu NIH.gov Healthline.com NIH.gov AlzheimerDiscovery.org NIH.gov To read the original article click here.

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Can Beet Greens Really Improve Liver Function by Removing Unwanted Toxins?

AHA Publisher — Fri, 19 Feb 2021 08:00:38 +0000

Karen Sanders via NaturalHealth365 – If you’re trying to alkalize the body and optimize your health – beet greens would be a wise choice. With an earthy bitter taste – these greens have a reputation for helping to regenerate and reactivate red blood cells by supplying oxygen throughout the body. But, most importantly, beet greens can help to detoxify the body, inhibit cancer cell growth and eliminate constipation. The ancient Romans were among the first civilizations to consume beets. Surprisingly enough, they ate the beet greensfor their medicinal value while the roots were discarded. Only many years later did they discovered that the roots were edible and quickly became quite popular – especially (now) in the natural health community. Beet Greens Contain Powerful Compounds That Regenerate Liver Function A 2012 study investigated the liver-protecting action of beet greens in rat liver cultures and rats with hepatoxicity. Test tube studies used an n-butanol fraction of the beet leaves, and the rats were fed at a dose of 50, 100, and 200 mg/kg. Test tube and lab studies both showed significant liver-protecting effects. This study concluded that beet greens have a potent hepatoprotective effect against ethanol-induced hepatic toxicity and may have a great potential role in the management of alcoholic liver disease. In addition, beet greens are also rich in phytochemicals such as betalains – betacyanins (red-violet pigments), betaxanthines (yellow pigments), flavonoids, polyphenols, vitamins, and minerals. According to research, the combination of phyto-pigments and antioxidant effect exerts a significant liver-protecting action. Beet greens provide about 13 mg of the essential amino acid tryptophan in one cup. In addition, tryptophan helps produce the neurotransmitter, serotonin – which regulates mood and sleep cycles in humans. Getting adequate tryptophan in the diet helps prevent mood imbalances and promote healthy sleep cycles, which are important aspects of detoxification. Attention Beet Lovers: Beet Greens Loaded With Nutrients, Plus You Can Enjoy Them in Various Ways Beet greens are in the same plant family as chard and spinach. Just like kale and bok choy, these greens are a great source of mixed carotenoids – lutein and zeaxanthin. A cup of greens provides about 275 micrograms of lutein, 48% of the daily value of vitamin A, 190% of the daily value for vitamin K and 19% of the daily value for vitamin C. Beet greens are easy to prepare, and you can enjoy them raw in salads, juices, or smoothies. For cooking, don’t overdo it – a quick boil or steam, then add some extra virgin olive oil to taste. Another good idea is to combine beet greens with mung beans to make a nutritious salad. Use the greens within 2 -3 days after refrigeration – so use them quickly. Here Is What to Keep in Mind When Choosing and Storing Beet Greens Choose beet greens that are dark, green color with fresh-looking beetroots attached. Wilted or yellowing greens are low in nutrition and should be avoided. Be sure to store greens in large, dry glass containers along with a strip of paper towel to absorb excess moisture or store them away in well-sealed refrigerator vegetable bins. These greens are easily susceptible to wilting – so eat them all within 3-5 days. Never leave leafy greens in plastic produce bags as they will go bad very quickly. As with any leafy green, choose organic whenever possible. Keep in mind, beets – and their greens – contain oxalates. If you have kidney or gall bladder issues – talk to a natural healthcare provider about incorporating dark, leafy green vegetables into your diet. Whenever you think about detoxification – it’s important to be sure that all of your elimination pathways are working properly. A diet rich in greens will help you improve your metabolism and rid the body of unwanted (toxic) substances like heavy metals, excess calcium, and pesticides (to name a few). Don’t wait until something bad happens to you – take good care of yourself and enjoy the rewards of a healthy lifestyle. Sources for this article include: NIH.gov NutritionAdvance.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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What Is Betaine? Benefits, Signs of Deficiency and Food Sources

AHA Publisher — Wed, 16 Sep 2020 07:00:51 +0000

Jillian Levy, CHHC via Dr. Axe – Betaine (BET) is an amino acid that has been shown to have potential benefits for fighting heart disease, improving body composition, and helping promote muscle gain and fat loss. This is thought mostly to be due to its ability to promote protein synthesis in the body. Never heard of betaine before? Also known as trimethylglycine, it is becoming more popular in supplements recently but is actually not a newly discovered nutrient. While it’s been studied for its positive impacts on preventing heart disease for quite some time, only recently has betaine been included more often in exercise-focused and energy supplements, protein powders and other products geared at improving exercise performance and body composition. What Is Betaine? Betaine is a trimethylglycine and derivative of the nutrient choline. In other words, choline is a “precursor” to betaine and must be present for betaine to be synthesized in the body. It’s created by choline in combination with the amino acid glycine. Just like some B vitamins, including folate and vitamin B12, betaine is considered to be a “methyl donor.” This means it aids in liver function, detoxification and cellular functioning within the body. Its most crucial role is to help the body process fats. What is betaine used for in supplement form? Probably the most extensively researched benefit of betaine is supporting conversion of the amino acid homocysteine in the blood to methionine. Although amino acids are critical compounds needed for many body functions, studies show that high levels of homocysteine can be harmful to blood vessels, potentially leading to the development of plaque buildup and the condition called atherosclerosis (clogged arteries). Health Benefits 1. Supports Heart Health Betaine is best known for helping reduce plasma homocysteine levels, which is directly related to lowering the risk for heart disease. A high homocysteine concentration is a potential risk factor for cardiovascular disease, but studies suggest that this condition can be reduced through regular betaine supplementation. High plasma levels of homocysteine greater than 15 μmol/L are present in an estimated 5 percent of the adult population and in as many as 50 percent of those with cardiovascular disease and stroke. According to a 2013 study, “supplementation with at least 4 grams/day of betaine for a minimum of 6 weeks can lower plasma homocysteine.” By helping fight hardening and blocking of arteries due to elevated homocysteine, betaine may be beneficial in reducing the risk for heart attacks, stroke, and other forms of cardiac arrest and heart disease. 2. Has Anti-Inflammatory Effects New research indicates that betaine has anti-inflammatory functions, offering protection against numerous diseases — including obesity, diabetes, cancer and Alzheimer’s disease. Its protective effects are in part due to its role in sulfur amino acid metabolism, which defends against oxidative stress, inhibits inflammatory responses, regulates energy metabolism and mitigates apoptosis. 3. May Help Improve Muscle Mass Though research from clinical trials is mixed and somewhat limited in humans, ongoing betaine supplementation has been shown to reduce fat (adipose) mass and increase muscle mass in animal studies and selective human studies. To date, several studies have been done to research whether betaine benefits exist for building strength and muscle mass. Different studies have showed varying results. A 2010 study reported increased muscle power output and muscle force production after betaine supplementation. Another 2009 study found that two weeks of betaine supplementation in active college males appeared to improve muscle endurance during squat exercises and increased the quality of repetitions that could be performed. A 2013 study revealed that six weeks of betaine supplementation improved body composition, arm size and bench press work capacity; attenuated the rise in urinary homocysteine thiolactone; and tended to improve power but not strength. To draw a conclusion, in 2013, a study was done by the Journal of the International Society of Sports Nutrition. Participants were tested to see whether six weeks of betaine supplementation would have impacts on body composition, strength, endurance and fat loss. After six weeks of betaine supplementation, participants showed improved body composition, gains in the size of arm muscles, and higher capacity to do bench press weightlifting and squat exercises. On the other hand, a 2017 systematic review found that among seven studies, only two reported increases in strength or power after supplementation with BET. The remaining five studies showed no change in any strength or power outcome measures with supplementation. 4. May Help with Fat Loss According to certain studies, betaine supplementation may be beneficial in altering how the body processes and partitions nutrients, resulting in quicker fat burning abilities and fat loss, without breaking down muscle tissue or losing muscle mass. A 2018 double-blind, randomized, placebo-controlled trial found evidence that betaine supplementation may enhance reductions in fat mass among female college athletes. The study found that 2.5 grams of supplementary betaine per day with nine weeks exercise training in 11 young women decreased body fat more than a placebo. A separate 2019 systematic review that included six studies with 195 participants concluded that: Betaine supplementation significantly reduced the total body fat mass and body fat percentage. No changes were observed regarding body weight and body mass index. The results suggested that dietary betaine supplementation might be an effective approach for reducing body fat. The review also pointed out that favorable effects of betaine on reducing body fat have been shown in studies using animals, such as rodents, pigs and fowls. 5. Helps with Liver Function and Detoxification Another positive effect of betaine seems to be supporting liver health by assisting in detoxification and the process of the liver digesting fats (lipids). Fat can accumulate to dangerous levels in the liver from certain conditions — such as alcohol abuse, obesity, diabetes and other causes — but betaine is able to assist in liver-cleansing functions of breaking down and removing fats. Betaine also seems to help the liver to dispose of toxins and chemicals, preventing against damage to the digestive tract and other bodily damage that can result from toxin exposure. It has also been found to protect the liver against hepatotoxins, such as ethanol and carbon tetrachloride, which are toxic chemical substances that can enter the body through some medications, drugs and pesticides. 6. Can Aid in Digestion Betaine is sometimes used to create betaine hydrochloride (HCl) supplements. Betaine HCI is thought to increase the concentration of hydrochloric acid in the stomach, which is the acid that must be present in order to break down foods and use nutrients. In certain groups of people who have low stomach acid, they can experience a range of digestive problems that betaine may be able to help relieve. Certain people find it beneficial to take betaine HCl extract prior to meals to help enable the stomach to dissolve and process foods. Positive results have been found in people who suffer from indigestion due to medications or other digestive problems. Taking betaine HCl before meals may be able to help promote a healthy digestive response and gut health. This is also important because the immune system heavily relies on the health of the gut flora to boost immunity. 7. Helps Relieve Aches and Pains Studies have shown that betaine may positively benefit those with muscle aches and pains. In one study conducted on horses, levels of lactate acid (associated with muscular fatigue) were lower after exercise when horses received betaine supplementation. This may be beneficial for people when performing rigorous exercise or for those who suffer from painful symptoms related to muscle and joint tissue damage. 8. Helps Repair Bodily Damage from Alcoholism Betaine is used to treat alcoholic liver damage that results in the accumulation of fat in the liver. It has lipotropic (fat-reducing) effects, so it has been shown to produce significant improvements in treating fatty liver disease by helping the liver process and remove fats. 9. Can Support Skin Health What is betaine in skin care products beneficial for? It’s thought to have certain anti-aging effects, such as helping prevent wrinkles. It can also keep skin moisturized by acting as a natural hydrator due to the way it keeps moisture locked into the skin. This means it helps protect skin’s texture, while potentially soothing irritated and dry skin. Signs of Deficiency A betaine deficiency is not thought to be common in Western nations, mostly because dietary intake is adequate. One reason is because betaine is present in high amounts in wheat products, which are a staple in most people’s diets. What happens when you skip out on betaine-rich foods? Although it’s not directly due to low betaine intake, low dietary intake may contribute to high homocysteine in the blood. High homocysteine levels in the blood may be elevated for many reasons, including environmental factors, diet and genetics. The biggest threat to consuming low betaine levels is experiencing symptoms related to high homocysteine in the blood. This is seen most often in either older populations above 50, those who have suffered from alcoholism or in children who have genetic conditions that lead to high homocysteine. Although this condition is rare, severely elevated levels of homocysteine can cause developmental issues, osteoporosis (thin bones), visual abnormalities, formation of blood clots, and narrowing and hardening of blood vessels. Top Food Sources Which foods contain betaine? Here are 12 of the best food sources of betaine: Wheat Bran — 1/4 cup uncooked (about 15 grams): 200 mg Quinoa — About 1 cup cooked or 1/4 cup uncooked: 178 mg Beets — 1 cup raw: 175 mg Spinach — 1 cup cooked: 160 mg Amaranth Grain — About 1 cup cooked or 1/2 cup uncooked : 130 mg Rye Grain — About 1 cup cooked or 1/2 cup uncooked: 123 mg Kamut Wheat Grain — About 1 cup cooked or 1/2 cup uncooked: 105 mg Bulgar Grain — About 1 cup cooked or 1/2 cup uncooked: 76 mg Sweet Potato — 1 medium potato: 39 mg Turkey Breast — 1 breast cooked: 30 mg Veal — 3 ounces: 29 mg Beef — 3 ounces cooked: 28 mg According to reports, wheat bran/wheat germ is the single highest source of naturally occurring betaine. Therefore, in the average American’s diet, baked products that contain wheat germ — including foods like breads, crackers, cookies and flour tortillas — are thought to be major contributors to betaine intake. These are not necessarily the healthiest sources, but because these types of processed products are unfortunately eaten in high quantities in the U.S. diet, they are usually how people obtain enough this nutrient on a daily basis. Alcoholic beverages, such as wine and beer, also contain low to moderate levels, so their high consumption rates make them another key contributor in the American diet. However, keep in mind that there are definitely healthier alternatives to getting the levels of betaine that you need. Try making some of these recipes below, which include betaine-rich foods like spinach, beets, quinoa and turkey. For breakfast: Baked Eggs with Spinach, Crustless Spinach Quiche or Quinoa Banana Oat Pancakes For lunch: Beet and Goat Cheese Salad For dinner: 47 Turkey Recipes For any time of day: Baked Quinoa with Apples or Beet Juice Dosage and Supplements There’s not an established daily recommended amount of betaine at this time for adults. Recommended doses vary depending on the conditions being treated, and more research is still being conducted to establish a set recommendation for the general public. Betaine is generally considered safe at a daily intake of nine to 15 grams for adults. For people with alcohol-induced fatty liver disease, the recommended amount of betaine supplementation is normally between 1,000 to 2,000 milligrams, taken three times daily. This is a high dose and more than normally would be taken, but it is needed to repair liver damage in certain cases, like with recovering alcoholics. Lower doses are usually used for nutritional support in people who have healthy livers and no history of heart disease. To help with digestion, there are many supplements (in the form of betaine HCl) available on the market that range in recommended doses between 650–2,500 milligrams. People who are looking for help with exercise performance, improving body composition, or relieving body...

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The Link Between Blood Vessel Health and Cruciferous Vegetables

AHA Publisher — Mon, 14 Sep 2020 07:00:25 +0000

Joy Jensen via NaturalHealth365 – You probably still hear echoes of your mother in your head: “Eat your vegetables.” It turns out that your mom knew what she was talking about. Studies continue to prove our mothers right – vegetables offer excellent health benefits. In fact, some of the vegetables we like the least might actually be extremely beneficial in preventing blood vessel disease, lowering the risk of heart events, and boosting liver health. One new study published in the British Journal of Nutrition discovered that eating more cruciferous vegetables like Brussels sprouts, cabbage, and broccoli is associated with blood vessel disease that’s less extensive in aging women. Their discovery has some serious implications for the health benefits of getting those cruciferous veggies daily, particularly since blood vessel disease results in risks for others serious health problems. Cruciferous Vegetables Linked to Blood Vessel Health and Lower Risk of Stroke and Heart Attack Blood vessel disease – a problem that affects the veins and arteries – has the potential to reduce blood flow throughout your body. This may be because of the buildup of calcium or fatty deposits on the interior walls of blood vessels, and that buildup may result in adverse heart events like stroke and heart attack. In previous studies, researchers discovered that a higher intake of cruciferous vegetables was linked to a lower risk of having cardiovascular disease events like stroke and heart attack. However, they weren’t sure why. Now, this new study showing how these vegetables are linked to blood vessel health explains those earlier findings. Researchers looked at a group of 684 older women in Western Australia. Those who consumed a minimum of 45 grams of cruciferous vegetables daily – which equals about ½ cup of raw cabbage or a ¼ cup of steamed broccoli) were 46 percent less likely to deal with extensive calcium buildup in the aorta compared to women eating few to no cruciferous vegetables. While cruciferous vegetables were the highlight of this study, they’re not the only vegetables we should focus on. According to lead researchers, it’s essential to eat a wide variety of vegetables daily to enjoy better health. Protect Your Liver Health by Eating the Right Veggies Beyond improving blood vessel health and lowering the risk of heart attack and stroke, studies also show that eating cruciferous veggies can offer significant liver benefits. A study published in the journal Hepatology earlier this year found that indole – found in veggies like broccoli and cauliflower – may help control nonalcoholic fatty liver disease. Previous research had found that eating broccoli sprouts helped improve overall liver function. No doubt: from improving blood vessel health to lowering the risk of heart attack to offering liver benefits, cruciferous veggies will provide many health benefits. Along with broccoli, additional cruciferous vegetables you can add to your diet include cauliflower, Brussels sprouts, organic kale, and cabbage. Sources for this article include: EurekAlert.org, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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