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Creatine Isn’t Just for Gym Bros
Creatine For Brain Health- For years, creatine has been boxed into a stereotype, pigeonholed as the go-to powder for protein shake enthusiasts with bulging biceps and backward caps, its brilliance hidden beneath layers of gym bro culture. But what often escapes that narrow framing is its remarkable role in brain health, where it quietly fuels cognition, focus and mental stamina without ever demanding a single rep. Though humble in appearance and pretty unremarkable in taste, creatine may just be one of your most underrated cognitive allies. Non-Lifter Creatine Benefits- Now, let’s step away from the squat racks and protein counters and talk about the rest of us- the ones who prefer long walks to deadlifts, who stretch sporadically, who have never tracked macros or referred to a shake as a “post”, because the truth is that creatine doesn’t care if you lift weights or not: your cells still need energy, and this molecule still matters, regardless of your gym attendance. For vegetarians and vegans, which includes a sizable slice of the Indian population, creatine becomes even more relevant, because it’s naturally found in animal-based foods like red meat and fish, meaning that people who eat plant-based diets are often running slightly lower on their baseline creatine stores. This could contribute not just to fatigue but also to slower recovery and mental fog that doesn’t quite respond to more coffee or motivational quotes. The beauty of creatine lies in its simplicity: a scoop a day, mixed into water, juice or a smoothie. No fancy timing, equipment or cycling needed, and within a few weeks, many people notice better stamina, reduced muscle soreness, slightly sharper focus and a curious absence of that drained, end-of-day depletion that used to feel like a given. It’s not a stimulant, so it won’t jolt you into productivity or make you feel jittery, but it does help your body keep up with itself, especially during those moments when you’re not quite sick but are not thriving either, stuck in that low-grade sluggishness that modern life often delivers in disguise. Creatine For Women And Aging- As women age, particularly during perimenopause and menopause, hormonal shifts can affect muscle mass, mood, memory, bone density and even sleep. While there’s no miracle supplement that fixes all of those things at once, creatine happens to support several of them in meaningful, measurable ways, without requiring an overhaul of your diet or your identity. It’s also worth noting that women, especially those who have been conditioned to avoid weight training or view strength as a male domain, often begin losing muscle mass earlier than necessary, not because of biology alone, but because of social conditioning. Creatine, when paired with even moderate physical activity, like yoga, brisk walking or basic resistance work, can play a quiet but critical role in preserving independence, mobility and confidence into later years. In a culture like ours, where many people eat mostly vegetarian diets, juggle long workdays, experience chronic stress and often overlook their own physical recovery, creatine might just be one of the simplest, safest and most effective ways to give your body and brain a little more capacity to handle it all, not just during workouts, but across the entire messy, beautiful, tiring spectrum of adult life. Conclusion Creatine is not some protein-packed caricature, reserved for gym rats and competitive athletes, nor is it a chemical shortcut or a trendy powder destined to collect dust in your kitchen cabinet: it’s a naturally occurring, well-researched, body-friendly compound that supports how you think, move, recover and age, and it does all of this quietly, efficiently and without demanding much in return. And no, you don’t need to change your routine, join a gym or start calling everyone “bro” to use it. You just need to be open to the idea that something as small as a daily scoop of creatine can support the very things that matter most: your clarity, your energy, your strength and your resilience, even if no one ever sees the work you’re doing on the inside. FAQs- 1. What is creatine and how does it work? Creatine is a naturally occurring compound that helps your body produce energy, especially during short bursts of activity. It supports ATP regeneration, which fuels your muscles and brain for improved performance, recovery and mental clarity. 2. Is creatine beneficial for people who don’t lift weights? Yes. Creatine supports energy at the cellular level, which benefits everyone, not just athletes. It helps improve mental stamina, daily recovery and general vitality, especially in people with low dietary intake like vegetarians. 3. Can creatine support brain function and memory? Studies suggest that creatine enhances brain energy metabolism, improves memory and reduces mental fatigue. It’s particularly helpful during sleep deprivation, high-stress situations or cognitive tasks that require sustained focus. 4. What’s the best daily dose of creatine for non-athletes? A daily dose of 3 to 5 grams of creatine monohydrate is generally considered safe and effective for non-athletes. There’s no need to load or cycle, just take it consistently for cumulative benefits over time. 5. Can creatine be combined with other longevity supplements? Absolutely. Creatine pairs well with NMN, magnesium, vitamin D and omega-3s. Together, these supplements support energy, cognition, bone health and cellular repair. Always consult a healthcare provider before combining supplements for best results.
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Nicotinamide vs. Niacinamide- Two Different Coins Or Are They One And The Same?
Introduction If you are a skincare enthusiast, then hunting for good products that work will take a lot of your time. This is because it was normal for us all to say - ‘I do skincare but my skin does NOT care’. Though it is more of a joke, it is important to understand that not all products work on everyone- and this is exactly illustrated by that skincare and skin DON’T care quote. Among all the options available in the skincare universe, none is more celebrated than niacinamide. Structurally similar to its sibling nicotinamide- both are derivatives of Vitamin B3- and they play different but highly specific roles within the body. These terms may appear more often than you realise in the ingredients list of your favourite skincare products. But, if they are structurally almost the same, why and how are they different? If this question bugs you pretty often, then we are here to help you decide once and for all- that both are good for you. No confusion needed at all! Nicotinamide or Niacinamide- Should I Really Overthink?Yep, totally. This is because structurally they are the same! It is a simple, water-soluble amide of Niacin (Vitamin B3). But with respect to usage for different aspects- the naming changes. When skincare is the point of focus- it is called niacinamide. When longevity and better health are major concerns- it is termed nicotinamide. This compound can be derived from niacin- which is Vitamin B3 (the parent compound). This is why it is important to understand that both niacin and niacinamide are different from each other. Niacin has been used to treat skin conditions like dermatitis or pellagra, from many centuries but an unfortunate side effect is present- excessive flushing of the skin is observed. This is why it is not such a great option for most people. Nicotinamide is a derivative of niacin sure, but it is not often used in skincare products because its role is more tailored to helping cells maintain their metabolism, while also providing them with energy in the form of NAD+ - which is a compound that all cells need to survive and function flawlessly. NAD+ levels plummet when someone gets older- so, it is in the interest of healthcare buffs to try to replenish reserves and to maintain health in the long run. However, it can be used in skincare too, as it will NOT give you the annoying flush. The principle here is that if you improve cellular health, you are improving your appearance and skin texture eventually, Niacinamide is another derivative of Vitamin B3 or niacin but is more commonly used in skincare products because it is oh-so-good for you! It is an excellent compound that will help your skin feel more lush and hydrated, works diligently on fine lines and wrinkles and is also great for treating acne breakouts- as it can calm your skin down due to its anti-inflammatory properties. It also works on dark spots or uneven skin tone and can work on redness and irritation. It helps protect against pollution and damage due to sun exposure as it has anti-oxidative properties. You could try creams or serums with 2-10% of nicotinamide or niacinamide in them. You don’t have to change any part of your skincare routine either, when you use this product, as it is not going to interfere much in any way at all. But, if you go any higher, you risk having to deal with unpleasant side effects like irritation. Another major positive with niacinamide is it is NOT like retinoids- which means it can be used during pregnancy or while breastfeeding too. Don’t Worry, It Is All Good For You! As we mentioned before, the different names may seem a little confusing, but you don’t need to overthink at all. This Vitamin B3 derivative is good for sensitive skin and can help retain or improve the skin barrier function, because of its pronounced anti-inflammatory and anti-oxidative properties. Be confident when you see ingredient labels with different terms.They will offer the same benefits as niacinamide containing products - because remember this- they are literally the SAME! If you are still worried, it makes sense to get serums or products that have a low percentage of the active ingredient present in them- like 2% which is the lowest. You can slowly build it up to 5 and 10% later, if you notice good results. Conclusion Niacinamide or nicotinamide is a celebrated ingredient in the skincare universe as it can help with a variety of concerns- like fine lines, wrinkles, hyperpigmentation, acne, and hydration, while strengthening the skin barrier by reinforcing collagen production. Thousand’s of studies have shown how efficient nicotinamide is for skincare- plus it does NOT give you the dreaded niacin flush just like its sibling niacinamide. It is not nicotinamide’s fault that it is used for other aspects of healthcare right? So, the next time you see a good deal on a nicotinamide based product, why don’t you try it out and see the goodness for yourself? Let us know if you loved it, liked it, hated it or just couldn’t be bothered with it- with some constructive feedback here! FAQs1. Is niacinamide the same as nicotinamide?Yes, they are the same type of Vitamin B3 derivative with different names. Niacinamide has been used in popular culture for skincare, while nicotinamide is used when the same vitamin is used for health and longevity related needs. 2. Is niacinamide a form of vitamin B3?Yes, they are the same- derived from Vitamin B3 or niacin. It is a versatile molecule that finds use in many sectors- skincare and healthcare especially. It is easily found in fruits and vegetables and animal based products, but when applied topically or taken as supplements in slightly higher percentages, it is very beneficial as it helps cells regain their functionality soon. 3. Does niacinamide cause skin flushing like niacin?Niacin can cause your skin to look red or flushed if applied topically as it is not well tolerated by most folk. But niacinamide has a different structure which makes it easier for your skin to absorb - and it is great for sensitive skin too. 4. Is nicotinamide better than niacin for health benefits?Nicotinamide is better for skin and the eyes as it is easily absorbed, when compared to niacin itself. Since Nicotinamide is needed to make NAD, your body handles it better than niacin alone. 5. Are there any side effects of using niacinamide in skincare?Some people may be allergic to it or react poorly if the active ingredient is present at a high percentage. You can also take it as a capsule - if better health is your goal.
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Trans-resveratrol vs Resveratrol - Which one is better for you?
Introduction Resveratrol is a polyphenolic compound that plants produce when they are attacked by pests. A very well known source is the Japanese Knotweed plant, which produces large amounts of this compound for self-defense. So, think of it as something that improves plant immunity. Dr. David Sinclair - a giant in the longevity and wellness scene is a huge advocate for resveratrol and its potent benefits. Since it is a very good antioxidant, the production of superoxides is reduced- meaning less damage to cellular DNA and better functioning of cells is a given. What Is The Difference Between Trans-Resveratrol And Resveratrol?Resveratrol is a compound that comes in 2 different orientations- towards the left and the other one towards the right. They are called the cis- and trans-forms of compounds. Normally, even if they are structurally the same, the difference in orientation can mean a huge change in how they will be taken up by cells- ie. their bioavailability. The trans-form of resveratrol is 30 times more bioavailable than the normal cis-from. The trans-form is more commonly found in yoghurt, while the cis-form is easily available in grapes and berries- especially their skin and in peanuts, in dark chocolate and in pistachios. Resveratrol is well known for its beneficial effects on the heart, the circulatory system - all of which can help the brain, the heart, the liver and kidneys work better. Trans-resveratrol is more potent in general and so has marked anticancer, antioxidant and anti-inflammatory properties and it is what is added in supplements. Trans-Resveratrol vs. Resveratrol Absorption RateTrans-resveratrol is more easily absorbed by the body, when compared to the cis-form, but absorption and bioavailability studies have shown that oral bioavailability is normally on the lower end, even if almost 75% of the given dose is absorbed readily. Trans-Resveratrol vs. Resveratrol For LongevityHundreds of studies have shown that resveratrol is a natural compound that does a lot of good in chronic conditions - especially when there is chronic inflammation involved. Longevity is a great goal to be working towards for sure, but just living long is never enough. You need to live for long AND stay disease-free. Now, that should be a priority. Both forms are good for the ventricles of the heart, for better cerebral blood flow, helps the liver cells function better due to its high antioxidant content, helps protect the beta cells of the pancreas- which is how glucose levels will be regulated and insulin insensitivity will get better over time. They also has this innate ability to activate proteins called Sirtuins- short for SIRT, that are responsible for ensuring that cellular DNA does not get damaged, it promotes autophagy, helps reduce active inflammation, helps in vascular remodelling and lastly- regulates cell death and function. SIRT1 is a specific protein that is activated by both, and low levels have been linked to greater levels of inflammation and metabolic disease. Autophagy is a process where dysfunctional cells are removed and their parts or organelles are recycled- all in an effort to improve cellular health. Trans-Resveratrol vs. Resveratrol For Inflammation-Both forms are effective against inflammation, which is why it is a great treatment option for autoimmune conditions like rheumatoid arthritis, diabetes, lupus, inflammatory bowel disease etc. ConclusionResveratrol is a compound that is a stilbene- which is an aromatic hydrocarbon that is made by many plants. It is mostly employed in immunity, though the scope for use is much wider when it is used as a supplement. Thousands of pre-clinical studies have shown that resveratrol is a compound that has anti-inflammatory and antioxidant properties - all of which ensure that there is minimal cellular damage. It is especially pretty useful for menopausal women who deal with bone loss and heart disease due to a massive reduction in hormones. Resveratrol is normally found as two isomeric forms, but the trans-form is more easily taken in by cells, when compared to the cis-form, due to the slight difference in orientation. But, it doesn’t mean that the cis-sibling is useless. FAQs1. What is the difference between Trans-Resveratrol and regular Resveratrol?Trans-resveratrol is one kind of isomer of resveratrol, while the cis-from is the other one. Their orientations differ, which is why one form is more easily absorbed by cells while the other one is not. 2. Which form of Resveratrol is more bioavailable and effective?The trans-form is more bioavailable, which means it can be absorbed more easily, when compared to the other isomer. 3. Can both forms of Resveratrol help with brain function and cognitive health?Yes, both cis and trans forms of resveratrol are helpful for the brain. A 75 mg/day dose was supposed to be pretty effective in improving blood flow to the brain in both diabetic and postmenopausal individuals. 4. Are there any major differences in dosage recommendations for each form?Trans-resveratrol is more often found in supplements, while the cis-form is found in smaller concentrations. A minimum dose of 75mg/day is beneficial, though most supplements come in much higher dosages- like 250 mg for example. 5. Are there any side effects or risks associated with either form?Trans-resveratrol can improve blood flow and hence it should not be used when someone has blood clotting disorders and since it is chemically similar to oestrogen - which means it can make hormone dependent cancers worse than before.
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All You Need To Know About Ca-AKG
Introduction We all know that the mitochondria is the powerhouse of the cell - we had to learn it by rote in school. Alpha ketoglutarate is a necessary metabolite for a number of processes that occur in the body- production of ATP, protein synthesis from amino acids, DNA regulation and expression, the ability of cells to stay as stem cells or to differentiate into specialised types and to help reduce the production of superoxide radicals, just to name a few. Since it is mainly required in the energy production department, the muscle cells which are metabolically very active benefit the most, when you supplement with AKG. But, AKG by itself is very unstable, which is why it is sold as a mineral salt- Ca-AKG or calcium salt of AKG is a great way to ensure that you get enough calcium and AKG to meet your nutritional needs because AKG, like NAD+ levels tend to reduce dramatically as you age. PLus, Ca-AKG is way more bioavailable than when you take just AKG alone. Does Ca-AKG Improve Mitochondrial Health? Yes, since AKG helps kickstart the Krebs cycle, more energy can be produced efficiently, while also helping the mitochondria function better by reducing oxidative stress. The mitochondrial membrane needs to have a particular potential and environment to work in. Also, Ca-AKG can help cells recycle old and damaged cell parts like mitochondria by a process called ‘mitophagy’. This ensures that the mitochondria already present are in good shape to work well. Best Time To Take Ca-AKG For An Energy Boost Ca-AKG can be taken in the morning after breakfast, so you get a boost in energy, but it can also be taken just before a workout, to give your muscles a chance to work better and to help them recover faster after a punishing workout. The only thing to remember is that you will need to take it at the same time everyday for the best results. How Does Ca-AKG Support Cellular Health? Ca-AKG helps mitochondria work better, and ensures that amino acids get broken down in the right way. Inflammatory pathways are normally regulated by cytokines like NF-kappa B and interleukins. Ca-AKG actively tries to reduce inflammation by influencing their synthesis itself. Muscle cells have better respiratory response and hence they can move better. Ca-AKG For Improving Metabolic Health Recent studies have shown that Ca-AKG can help in regulating blood glucose levels. It definitely does have some kind of therapeutic potential. Conclusion Ca-AKG has been used in medical settings to help people who deal with hyperparathyroidism, which can cause dangerously high levels of phosphate ions to accumulate in the blood. It is also very helpful for people who want to build muscle, as it can help increase calcium concentrations that decrease due to whey supplementation. It has also been used to treat kidney disease. Combine this with its anti-inflammatory and antioxidative properties and you have a powerful supplement that has potential anti-aging effects on your cells. Its effects have been well studied in animal models anyway and when humans supplement with at least 1000 mg per day for 7 months, there was a significant lifespan increase that was noted- almost years more for women and 8 years longer for men. FAQs 1. What is Ca-AKG, and how does it work in the body?The Calcium salt of Alpha ketoglutarate is helpful for regulating and even reducing chronic inflammation. Ca-AKG does this by reducing the amounts of inflammatory cytokines produced by cells- notable IL10. It also provides a framework for energy to be produced by the mitochondria, as it is a raw material needed to make ATP. It also helps in regulating DNA expression and has potent antioxidative properties. 2. Can Ca-AKG be taken with other supplements like NMN or resveratrol?Yes, when taken together, all these supplements work pretty synergistically- they help the body make more energy, help in promoting repair mechanisms and are especially useful in ensuring that muscles work well and have all the resources needed for their function, as they are super metabolically active cell types. 3. Who should avoid taking Ca-AKG—are there any contraindications?If you are on medications that reduce blood pressure or are on calcium channel blockers, then you should definitely talk to your doctor before taking this medication. The additional calcium can mess with the kidneys, heart and brain in a lot of ways, but these are considered very rare. 4. When is the best time to take Ca-AKG—morning, pre-workout, or night?Ca-AKG is great for promoting muscle function and gets you off to a flying start because of how it can help your cells make energy. So, you should take it 30 minutes before a workout or after breakfast- whatever works for you. 5. What is the recommended dosage of Ca-AKG for different health goals?You can take 500 mg per day - it is safe for use as it is a versatile supplement which will help you achieve all of your health goals- more energy, better muscle recovery, better cellular health and less inflammation.
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The Side Effects Of Relying On Fat Burners To Amp Metabolism
Introduction The concept of ‘being fat’, ‘being obese’, relying on calorie counters and checking BMI stats have long been a popular means to a rather hard-to-achieve goal- weight loss. Losing weight can seem an uphill battle for most individuals as planning meals, working out and going to the gym can seem like too much of a commitment to deal with. If there were a magical pill designed to make people skinny or achieve their body goals, then ‘fat burners’ are the closest approximation to this concept. Weight loss as a concept was first noticed and marketed in the 1920s. A century later, mankind is still on the quest to lose weight quickly, safely and effectively. Fat burners have been marketed in different ways- that they are good supplements for the body, that they help increase basal metabolic rate, that they will help you get skinny within a few days and what not. They are said to have active ingredients that will work on the metabolism in various wondrous ways. But, are they really that good for you? Are they safe for you in the long term? It is high time you ask such loaded questions- as losing weight and NOT feeling healthy is no way to go about your daily life. How Do Fat Burners Affect Metabolism?Most fat burners available these days contain ingredients like caffeine, apple cider vinegar, capsaicin, L-carnitine, chromium picolinate, green tea extract, yohimbine, synephrine (like ephedrine, but from bitter orange), though older ones from a few decades ago could contain amphetamines of different kinds. These were super addictive and bad for health - so they were banned by the FDA. These ‘fat burners’ don’t literally burn away fat, but work on regulating metabolic pathways in a few different ways- They make you feel less hungry and result in a poorer appetite by suppressing hunger pangs. They work by cranking the core temperature up by a few degrees- so that more energy will be used for thermoregulation. This increase in temperature is called thermogenesis. They can help you work out better- by helping muscles recover well, achieve peak rate faster and for longer, and help you exercise for longer by helping reduce general fatigue. They can actively promote oxidation pathways in the body- which is how lipid or fat molecules are broken down. Some compounds like chitosan can help reduce absorption of lipids in the gut by binding to them. This means fats will just eventually make their way to the large intestine and get excreted out. Yohimbine has shown active lipolytic properties - where it rapidly breaks down fats into fatty acids. Apple cider vinegar has been shown to help with insulin insensitivity, hence aiding diabetics achieve their weight loss goals, while also helping keep their blood glucose levels in check. Are Fat Burners Bad For Blood Pressure? Since most of these ‘fat burners’ are stimulants, excessive use can increase the concentrations of cortisol and adrenaline- both of which can influence heart rate and blood pressure adversely. Common issues faced by people include palpitations, rapid heartbeat, chest pain and hypertension. Fat Burner Side Effects vs. Weight Loss Benefits- Though they are pretty effective pills and will definitely help in your weight loss journey, there are a few long term issues you could face, some of which have been explained below- Some individuals may face gut related issues like bloating, cramping, constipation or diarrhea. Stimulants can cause you to lose sleep literally- which means you will be more stressed than usual. This can cause chronic inflammation, which is never a condition that you should deal with. Some people may notice a huge shift in their mood- like getting irritable, dealing with panic or anxiety attacks or even lots of restlessness. Fat burners can dehydrate you too, if you don’t drink enough water everyday. You may have issues like excessive thirst, headaches, fatigue, etc. Some of them are very bad for the liver and kidneys (like ephedra)- and can cause fluid accumulation, jaundice, abdominal pain etc. Women may face a major brunt of hormonal issues - they may not get their periods on time or may bleed too much, will have acne or more hair loss than usual. You should NOT take fat burners ideally, if you are on other concomitant medications- as drug interactions have not been characterised well, and you could deal with adverse reactions. The key to how you can ensure fat burners continue to remain helpful - is to cycle them. This means you should take them for about 1-2 months and then stay off of them for half that time - like 2-4 weeks. This will force your body to keep its metabolism up, while also reducing your chances of becoming too dependent on fat burners alone, for weight loss. Conclusion Fat burners can help people immensely, by providing them a way to keep the extra weight off, without too much effort. But, many people do not react well to the active ingredients which are normally derived from plants. They have not been studied in great detail- so there is no way to tell you how you will react to them if you take too much or too little. Generally speaking, losing weight and weight management are long term goals, and you should try to first ensure that you eat and exercise in the right way. Fat burners will then be an additional assistive device for you. But, if you depend entirely on these pills to shed those extra kilos, then it may not work and you could set yourself up for some major disappointment in life! FAQs 1. Can fat burners cause heart problems?Yes, compounds like caffeine can increase heart rate in the long run. 2. Can fat burners cause high blood pressure?Yes, they contain stimulants like caffeine, yohimbine, and bitter orange extract- which are known to affect the cardiovascular system. 3. Can fat burners cause digestive issues like bloating or diarrhea?Yes, many users have reported issues like bloating, cramps, diarrhoea, constipation etc. as they may have high levels of fibre or other active ingredients which cannot be processed by the gut. 4. Can fat burners affect metabolism in the long run?Yes, your body may get used to the fat burner and metabolism may slow down. This is why it is recommended that you use it for a month and then stay off them for a couple weeks, before starting again. 5. Are there any natural alternatives to fat burners with fewer side effects?Yes, you can drink plenty of water, have fruits and vegetables for their fibre content and get plenty of exercise so that your metabolism remains high. Green tea is a good choice to drink after every meal, but you should not use any sweetener.
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8 Longevity Supplements You Need To Know Of, Stat!
Introduction We all know that aging is an inevitable process and while we hope to mature and shoulder more responsibilities, we often think that there is nothing we can do to age better or slow its rate. That is where most of us go wrong- we give up in the face of inevitability. There are a lot of people who say that age is just a number but it is high time you believe it. You may have heard stories of an old man running a marathon with ease, or an old woman giving birth to children, when she is in her late 50s. That begins by paying close attention to the food we eat, understanding the importance of being physically active and knowing when to pause and rest. The good news is - healthy aging does NOT need to be a myth and here are 8 reasons you need to know of- in the form of supplements, that are designed to help you achieve most of your health goals, if you put in the effort that is really needed at each stage of life. Top 8 Longevity Supplements For Healthy Aging and Peak Performance Supplements have long been doubted for their ability to actually be of any help. We do agree that supplements will not help you out exclusively, but if you do almost everything right in a day, then supplements will definitely give you a healthy push to achieve more. Let’s look at 8 different supplements that are actually great for your body- simply because they are the same compounds that are innately synthesised within, most of the time. Other supplements help your body synthesise those necessary compounds, as they function as important precursors. NMN - Nicotinamide Mononucleotide is a precursor molecule for NAD+ that is normally synthesised in your body by all cells for proper functioning. You may wonder why supplementing with NAD+ is not recommended. The reason is simple- due to its large molecular size, it does not enter cells, which is why supplementing with the precursors makes more sense. These compounds are way smaller in size and once they enter cells, they can be rearranged to form NAD+, which can then be used to run a variety of cellular processes- the most important ones being DNA synthesis and repair, while serving as an energy source in general. NAD+ levels tend to stagnate as we get older, but they get used up in increasing amounts, as maintenance gets costlier. This is why it is a good idea to supplement with NMN- as you are giving your body a fighting chance and the resources to take care of itself. A dosage of 500 mg-1000 mg is safe enough to be consumed on a daily basis, but beginning with the lower dose is always a good idea. Resveratrol - Resveratrol is a plant based polyphenol that is mostly found in certain fruits and nuts- especially their skin in some cases. Many studies have shown that resveratrol has 2 configurations- cis- and trans- forms respectively and that it has potent anti-inflammatory and antioxidative properties. Trans- resveratrol is more easily absorbed by the gut as it is way more bioavailable, when compared to the cis-form. This compound is pretty famous because it is commonly found in wine- which is where the saying ‘a glass of wine everyday is good for your heart’ comes from. Resveratrol is great for circulation in general. Igt plays an important role in conferring immunity in plants, which is why it is a great immunity booster for you too. Trimethylglycine- Betaine TMG or TriMethylGlycine is a triple-methylated version of glycine- the smallest amino acid that can be derived from your diet and is synthesised in the body too. Betaine TMG can give away all of its methyl groups, which are used extensively in hundreds of reactions and pathways in the body. One of its main functions revolves around regulating levels of another amino acid in the body- called homocysteine. An increase in homocysteine can mean trouble in the body. But, with the addition of a methyl group, homocysteine gets converted into methionine- an amino acid which is pretty harmless. Glycine also functions as an inhibitory neurotransmitter in the brain, helping you relax, which is why TMG is a great addition to our routine if you would like to destress. Apigenin - Apigenin is also a plant based flavonoid that can be found in herbs like parsley, thyme, oregano, in flowers like chamomile and in greens like spinach, onions, tomatoes and in some fruits like cherries, oranges and grapes. Apigenin is good at ensuring that NAD+ reserves are retained because it can stop the expression and subsequent activity of CD38- a protein that is found on the surface of many cells. CD38 normally brakes NAD+ to handle other cellular signalling requirements, but with apigenin in place, this does not happen. More NAD+ means more energy for you, which translates to better everyday performance. Ca-AKG - Calcium salt of Alpha Ketoglutarate (AKG) is a molecule that is necessary for the mitochondria to produce energy in the form of ATP molecules, efficiently. But, AKG by itself is very unstable, which is why coupling it with calcium extends its shelf life and improves its bioavailability. Ca-AKG behaves like a hormetin- which means it triggers cellular stress related pathways, that can then promote healing - if it is given in low doses. High doses can be harmful, which is why Ca-AKG is safe for regular consumption at 500 mg per day, for 3 years continuously. It may be safe even afterwards too, but no long term studies have been done yet. Creatine - Creatine is a natural compound that is made from a combination of 3 amino acids - methionine, glycine and arginine respectively. Over 50% of your creatine needs are fulfilled in house- by the liver, pancreas and kidneys and most of it goes to the muscles only (like 95%). Think of creatine as essential fuel for your muscles to move and flex well, which is why it is made in larger amounts whenever you work out. The rest is shunted off to other places like the heart and the brain. Creatine monohydrate is a common supplement that is safe enough to be used on a regular basis, though the dosage may vary- depending on your needs. Quercetin - Quercetin is a plant flavonoid- which is a group of compounds that give produce their vibrant colours. They are well known for their antioxidative properties - which means they are adept at getting rid of free radicals and keeping cells safe from oxidative damage. The good news is most of us get enough quercetin if we eat multiple servings of fresh fruits and vegetables everyday. Some of its benefits include improving immunity, providing cells with more energy and to help combat chronic inflammation. Quercetin also helps blood vessels relax, hence helping people deal with hypertension. It is also good for improving insulin sensitivity and diabetic individuals. Quercetin is better absorbed by the body if taken with resveratrol, Vitamin C or bromelain. CoQ-10 - Coenzyme Q10 is a compound that is produced in your body naturally. But, levels begin to drop a lot when you reach your 30s- just like NAD+, AKG or other compounds. Like NAD+, low levels of CoQ-10 mean your body will not be able to combat chronic disease well. CoQ-10 is oxidised to ubiquinone and reduced to ubiquinol regularly for cellular processes to occur- and this back and forth is important as it helps cells produce energy in the form of ATP (Adenosine Triphosphate). It also has potent antioxidative activity, with CoQ-10 being present in high amounts in the heart, pancreas, liver and kidney. Studies have shown that supplementing with CoQ-10 is good for people who are older and that it especially benefits folks who have heart failure. CoQ-10 is also good for improving fertility- in improving sperm and egg quality in both men and women. So, here you go- 8 absolutely important supplements you need to know of - as they will help your body work more efficiently, the older you get. These compounds help you achieve peak performance by improving symptoms of brain fog, chronic fatigue, improving immunity and by giving your body resources so that you have enough energy to get through a day, with plenty left when you need to rest too. But, we caution against becoming over-dependent on them. You should instead use them along with a well planned diet- to derive the maximum benefits that both have to offer.
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Why is Glycine Good For You?
Introduction Glycine is the smallest amino acid there is, which means it can be used to synthesise protein, break down fats, DNA and RNA synthesis and even to produce a few enzymes. It is also an important inhibitory neurotransmitter synthesised by the brain to help you sleep or cease activity. Amino acids are of two types- essential and non-essential- meaning we can get the former from our diet alone, while the latter can be made in our body itself. This tiny molecule also has great anti-inflammatory properties - which means it can get rid of chronic inflammation in the body, if taken in the right amounts. The receptors for glycine are found in diverse organs- like the brain, heart, muscles, liver, skin and may also help with Type 2 diabetes. Let us learn more about the benefits of glycine, when taken daily. How Does Glycine Help With Anxiety? Glycine is great for the brain in general, so let’s not focus on anxiety alone. Studies have shown that glycine can help improve cognitive function in older folk, help improve sleep quality as it would help your muscles relax- naturally telling your brain to shut down and get some much needed rest. People with anxiety and depression have lower levels of glycine than usual, which may contribute to their symptoms. So, supplementing with glycine everyday is thought to be helpful. Glycine Benefits For Gut Health Glycine has pronounced effects on the gut- from the stomach lining, the intestinal cells that help with nutrient absorption, to the colon- by helping systematically reduce stomach acidity, acting on inflammation in the gut which can cause conditions like IBS or even help regulate blood glucose levels. It does this mainly in the form of glutathione- which is a major player in getting rid of free radicals that cause oxidative damage. We all know gastric ulcers or IBS are associated with high levels of inflammation due to chronic stress. Glutathione can also protect the stomach lining and prevent ulcers from forming. Is Glycine Good For Heart Health? Glycine somehow helps your blood vessels and the heart utilise a gas called Nitric oxide better- which means the muscles in the blood vessels will relax and your blood pressure will lower too, placing less stress on your heart in the long term. People with higher glycine levels also had a better lipid profile when compared to others who did not supplement regularly, or eat enough protein. So, it can help prevent atherosclerosis, if you focus on a good diet and get enough exercise everyday. Glycine Benefits For Skin Glycine is the main amino acid found in collagen- which is a structural protein found in skin, blood, bones, cartilage, muscles etc. Most of us skincare buffs rush to get products or treatments that promise us everlasting youth, great looking, bouncy skin. The elastic property of skin can be attributed to collagen. But, collagen doesn’t stay on forever and keeps breaking down. So, when you replenish glycine reserves, you are ensuring that collagen is also produced- which just means better skin all around! Does Glycine Help With Muscle Growth? Muscle function is dependent on a number of factors - one of which is the growth and maintenance, along with recovery that has to happen after any intense activity. Since glycine can be used to make protein, it can help your body form muscles better too. Glycine can be used by muscles to make creatine - which is like high energy fuel for your muscles. It also has anti-inflammatory and anti-oxidative properties, which means your muscles can recover better from stress. Glycine can also ask your pituitary gland to make more of human growth hormone (HGH)- which naturally means more muscle mass. Conclusion Glycine is a molecule that wears many hats and performs all those activities with great élan! It can help your cardiovascular system work better, your brain slow down and kick start sleep inducing activity in the body, while also helping your liver heal better, regulate blood glucose levels and help your muscles recover after a particularly punishing workout. You get about 2-3 mg of glycine everyday from a normal diet, but if you do decide to supplement, do so with doctor’s orders and you will NOT be disappointed with the results you see! FAQs- 1. How does glycine improve sleep quality? Since it is an inhibitory neurotransmitter - which means it helps prepare the body to slow down and begin to rest. It primarily does this by lowering the core body temperature and helping muscles relax- 2 processes that occur when you are asleep, and when you get a headstart, you sleep better. You also spend more time in the deep sleep stage, which is why you will wake up feeling well rested. 2. Can glycine help with muscle growth and recovery? Yes, glycine is good for the muscles as it can come in the form of protein. It can also form creatine and help provide an explosive start for your exercise routine, while also helping you retain energy and form through the routine. Finally, it also aids in muscle recovery. 3. How does glycine benefit skin, hair, and nails? Glycine is the most commonly found amino acid in collagen- which is present in almost all kinds of tissue in the body- from blood to bone to skin and muscle. Collagen gets broken down regularly, for proper tissue upkeep and if you replenish with enough glycine, then you won’t have to deal with loss of structural integrity and elasticity in any of these tissues. 4. Can glycine help reduce inflammation in the body? Yes, it primarily does this by reducing the amounts of free fatty acids from being released. It also interacts with pro-inflammatory cell types like macrophages and neutrophils and reduces active inflammation. It also helps reduce TNF-α- which is an important cytokine that upregulates inflammation in the body. 5. What are the best dietary sources and supplements for glycine? Foods rich in protein contain glycine too. This means you can eat dairy, meat, beans, greens, lentils and sprouts to get your daily glycine requirements sorted.
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Can Supplements Really Help You Age Better?
Introduction David Sinclair is a very well known scientist who has been studying all about aging and its intricate mechanisms on the body. He recommends that taking supplements will greatly help you in the fight against aging. But is it really necessary to think of aging as a disease? Every cell has its own time limit etched within the DNA and forcing cells to live forever doesn’t really sound very realistic. However, if we think of aging as a phenomenon which can be controlled if we make the right choices everyday, then what is stopping you from enjoying what you do even after you retire? Let us try to understand why aging is an important part of life and that aging in the right way matters more than just racking up the years. Which Vitamins And Minerals Boost Longevity? Vitamins and minerals are easy to come by in your diet, if you tend to include a lot of variety with respect to fruits, vegetables and protein sources. Whole grains are good carbohydrate sources and they provide you with some vitamins and minerals too. You need all of them for your body to function well, but if longevity is your major health goal, then vitamins and minerals that help reduce oxidative damage and help regulate antiinflammatory pathways are the ones you should go for. Examples include the B group of vitamins, C, E, D, Magnesium, Calcium, iron, iodine, and zinc respectively. How Supplements Can Boost Energy And Slow Aging Aging is a collection of processes that involve damage to DNA, the shortening of the arms of the chromosomes (telomeres), the accumulation of mutations in DNA that cause it to be transcribed in the wrong way and other cellular pathways not working quite like they are supposed to. But, aging is inevitable and the only thing you can do is to try to age better- by ensuring that your cells stay healthy for longer. Making sustainable changes to your daily routine is one sure fire way to go about doing that, but when you do decide to add supplements, do so smartly. Adding those which help you improve energy levels, reduce oxidation and also aid your immune system in regulating inflammation will hence be useful. One sure fire way that works all the time is to go for supplements that mimic calorie restriction like resveratrol and also fasting in real life, few times in a month. Other supplements like epigallocatechin gallate (EGCG), curcumin from turmeric, collagen, CoQ10 which has antioxidant properties, NAD+ precursors and resveratrol have all been studied for their ability to promote healthy aging in cells. Does Taking NAD+ Supplements Help With Aging? NAD+ levels tend to decrease sharply once you are in your 30s. NAD+ is an important molecule that cells need to function well. But, NAD+ cannot be taken as a supplement all by itself because it is a huge molecule that cannot enter cells easily. Taking precursor molecules as supplements makes much more sense as cells like to make NAD+ from scratch- which is why NMN and NR are great options. Conclusion The supplement industry is a huge one with billions being invested into it. While most supplements can be helpful if taken in the right doses at the right times, there is no way they can prevent aging itself from occurring. So, instead of looking for magical solutions which won’t ever work, it is time you start paying attention to your daily routine and the food you eat. Supplements can be an assistive device but should never be used as a crutch for you to get through life. When you do want to include supplements to your routine, make sure you do your research- so you understand how they align with your specific health goals and then talk to your doctor about them. FAQs 1. Do anti-aging supplements actually work?Supplements in general cannot help you stop aging but if you take them, eat proper meals, get enough exercise and focus on getting a night’s sleep, then you are setting yourself up for better health and living for long. 2. Can collagen supplements really reduce wrinkles and improve skin elasticity?Yes, studies have shown that hydration of skin gets better, along with other parameters like elasticity, wrinkling and better texture. Collagen is also good for the muscles and joints. 3. How do NMN and resveratrol help with longevity?Both supplements help in increasing NAD+ levels in the body, which means more sirtuins get activated. SIRT1 is an important protein that helps cells in the body regulate aging, cell death and autophagy related pathways. They can work together and are generally well tolerated by most of the population. 4. Can taking antioxidants reverse signs of aging?Antioxidants in general help reduce DNA damage caused by the production of superoxide molecules- which are normal but toxic byproducts of metabolism. With respect to skin cells, there is an improvement in skin texture, hydration and elasticity and also protect them from damage caused due to sunlight and pollutants. Some common examples include carotenoids or those molecules that are responsible for giving vegetables and fruits their vivid colours, polyphenols and Vitamin C respectively. 5. Are there any risks or side effects of taking anti-aging supplements?You should always talk to your doctor about taking them in the right doses as high amounts can cause issues or interact unnecessarily with drugs you take on a regular basis.
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Guava Seeds Benefits
Introduction Guavas have generally been considered great snackage in India- especially when sold by street hawkers. The fruits are sliced in an appealing manner, and then seasoned with a heady chilli powder and salt mix- that just brings out the sweeter and nuttier profiles of the fruit to life. They are also consumed in the form of jams, jellies, candies, for flavourful and savoury cocktails and mocktails and as fruit butters. Though the fruits themselves have long been known to be great sources of dietary fiber, vitamins and minerals- the seeds themselves cannot be ignored as something that provides the gritty texture profile to the fruit. The seeds are chock full of nutrients too, and eating some everyday is very good for you. Since they spoil rather quickly as table fruit, they are more readily processed into other edible forms as mentioned above. With the processing comes the wastage- about a metric ton of guavas will give you less than 100 kg of waste by-products- most of which are the seeds and the peel. Using the seeds again means there is less wastage of resources. Are Guava Seeds Good For Health? Yes, totally! Guava seeds are storehouses of proteins, lipids, polysaccharides, minerals, vitamins, carotenoids, phenolic compounds and fiber, along with anti-nutrients - which are present in minute amounts. When eaten in moderation, they are a fantastic nutritive source of goodness for the body. But, many people may face issues like bloating or indigestion due to the high amounts of fiber- which can lead to diarrhoea. It is also pretty high in potassium- which means people with kidney disease should be especially careful when eating them. Some of the most prominent health benefits include the following- They are super rich in Vitamin C- one guava will give you as much Vitamin C as two oranges. This vitamin is well known as an antioxidant and helps the immune system function better. Vitamin C is obviously great for the skin as well. They are high in fibre, low in calories and are pretty nutritious- which means they will be a great addition to your daily diet. It can also help you with your weight loss goals. The soluble dietary fiber found in the seeds and the fruit can help relieve your constipation or any other gut related issues, while also helping you regulate blood glucose levels by keeping you feeling fuller for longer. For women who deal with severe cramps every month, guava seeds are said to help lessen the degree of pain - as it is gut friendly in general. Since guava seeds are rich in potassium, cardiovascular health can be improved. Blood glucose levels go down, HDL cholesterol levels increase and LDL cholesterol levels decrease- all of which are signs of a properly working heart and circulatory system. Nutritional Value Of Guava Seeds- Guava seeds are a very good source of protein as they contain almost all amino acids, except for lysine. With respect to minerals- they are rich in magnesium, phosphorus, sodium, potassium, calcium, zinc, copper, manganese and iron respectively. These seeds also contain lots of essential fatty acids like palmitic acid, linoleic acid and oleic acid., They are rich in quercetin and resveratrol- both of which are prized for their anti-aging properties. They help protect cellular function and reduce biological age by increasing the concentration of sirtuins- which are guardian proteins that take care of longevity related processes in the body. Since, Vitamin C is present in high amounts too, the anti-inflammatory properties cannot be understated. Eating them without processing them in any way is the best way for you to get all the goodness- without any filter or loss. Do Guava Seeds Have Antioxidants? Definitely! Let us go into more detail about the antioxidant properties in this section. Guava seeds are good reserves of flavonoids, carotenoids, polyphenols, vanillin and vanillic acid. They also help in reducing the production of oxidized intermediaries and the production of free radicals. The last two compounds have excellent neuroprotective, anti-cancer and anti-aging properties- all of which help cells age better and slower. Conclusion Guava seeds are powerhouses of nutrients - as they are rich in Vitamin C, a variety of polyphenols and essential fatty acids, many vitamins and minerals and so much more. They have a host of health improving benefits- better heart health, kidney and gut health, along with a systemic effect in helping all cells function better. This is done with the help of anti-senolytic or anti-apoptotic effects that are conferred by specific bioactives like catechin, gallic acid, quercetin, resveratrol, chlorogenic acid, avicularin, apigenin, myricetin, hyperin etc. Most of these are potent antioxidants too, in their own right and are actually more active than the Vitamin C itself, that is abundantly found in the fruit and seeds. So, what are you waiting for? It is time you include guava seeds in some form daily- as they are plain great for you! FAQs 1. Are guava seeds safe to eat?Yes, they are super safe for regular consumption- in fact, daily is good too. They are not harmful unless you are allergic to the fruit. 2. Do guava seeds help with digestion?Definitely! Guava seeds have high amounts of fibre in them, which means you will feel fuller for longer. You will also not get constipated as they can help bulk your stool. The fats, vitamins and minerals found in the fruit are good for your body as a whole. 3. Are guava seeds good for skin health?The seeds have oil in them which can help moisturise your skin, if applied externally or used as an exfoliating pack. The fruit and seeds themselves are rich in antioxidants, so your skin cells stay protected. Some compounds are also anti-microbial in nature, which means you may not have as much acne either. 4. Do guava seeds help regulate blood sugar levels?Yes, firstly because the fruit itself is low in sugar content, second- due to its high fibre - both of which means there won’t be any glucose spikes in the blood. You won’t feel hungry very soon either, so it is a good option to snack on. 5. How can guava seeds be consumed for maximum benefits?Each fruit has hundreds of seeds in it, depending on the size and it is pretty impossible for you to remove them all. Instead, you can just chop them up and eat them or you make them into juices and smoothies. Guava seeds alone are available these days, so you can toast them and use them as a topping of sorts for salads or into fruit yoghurt.
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