What The Science Says About These 6 Dietary Supplements
You’ve heard the late-night infomercials plugging this plant and that herb, as if they were magic elixirs that will make you live forever. It can be hard to discern the truthfulness of those claims, but scientific evidence is a good place to start.
So, let’s take a look at six natural ingredients in dietary supplements that really are backed by science:
Beetroot
The list of health benefits associated with beets is long, from supporting cardiovascular health to detoxifying the liver. The American Institute for Cancer Research cites studies showing that the deep red pigments in beetroot can even inhibit cancerous tumors.
Another well-researched benefit of beets is better exercise. For example, multiple studies have found that the nitrates packed into beetroot enhance high-intensity workouts, increase endurance and improve muscle performance. As the nitrates cause blood vessels to dilate and increase circulation, they also foster oxygen uptake. As a result, the body can work out harder for longer with less muscle soreness and shorter recovery time. It’s like a caffeine-free energy boost right before hitting the gym – or a natural pick-me-up in the middle of a long day.
Plus, beetroot can lower blood pressure and reduce “bad” LDL cholesterol, according to the American Heart Association. The improved blood flow to the brain can have a positive impact on cognitive function, too.
Turmeric
Long used as a cooking spice, Turmeric is an orangish powder that has a positive impact on the body due to an active ingredient called Curcumin. It’s a strong antioxidant with powerful anti-inflammatory effects that protect against chronic disease. For example, research has shown that curcumin can help manage arthritis and, in fact, the Arthritis Foundation recommends a daily supplement of curcumin to control symptoms.
Curcumin Turmeric also may be a complementary treatment for depression that improves mood and a treatment for dementia that reverses or slows down memory loss.
One caveat about curcumin is that it has low bioavailability, which is a term for how easily it can be absorbed. To help your body make the best use of curcumin, Harvard Medical School encourages turmeric supplements that contain black pepper.
Try Curcumin Turmeric with BioPerine® Black Pepper
Garcinia Cambogia
Although the science remains unsettled about the benefits of Garcinia Cambogia, the hypothesis is sound: The tropical fruit that has been used for centuries in traditional medicine contains hydroxycitric acid, or HCA, that can help with weight loss.
Researchers have found that HCA may cause the body to burn fat instead of storing it while at the same time reducing appetite and making people feel full sooner when they do get hungry.
Some research also suggests that the HCA in Garcinia Cambogia can support the immune system, decrease inflammation, reduce LDL cholesterol and triglycerides, and lower blood sugar levels.
Ashwagandha
Ashwagandha has been used for more than 3,000 years as a stress reliever. The ancient medicinal herb acts as an adaptogen that helps the body adapt to stress by reducing cortisol, which is the hormone released in response to stress.
Studies have shown that ashwagandha relieves anxiety and creates an overall sense of calm, which leads to less adrenal fatigue and higher energy levels, too.
In addition to natural stress relief, research also has shown many other benefits of Ashwagandha, from better memory and more muscle power to higher sperm quality in men and improved sexual satisfaction in women.
Ceylon Cinnamon
A common supplement for diabetes management due to its insulin-like activity that lowers blood-sugar levels, Ceylon cinnamon also offers many other health benefits due to powerful antioxidants. Studies suggest that the antioxidants in Ceylon cinnamon may protect your body’s cells and promote a strong immune system, healthy digestion and sound joint and brain health.
Scientists also have documented how Ceylon cinnamon can support heart health by reducing blood pressure and decreasing levels of “bad” LDL cholesterol. It can act as an anti-inflammatory that inhibits chronic diseases such as heart disease, arthritis and diabetes, too.
Alpha Lipoic Acid
The good news about Alpha Lipoic Acid (ALA) is that it’s a naturally occurring compound found throughout the body and it’s a powerful antioxidant that protects cells from damage caused by free radicals. The bad news is that ALA tends to decrease as we age, opening the door for a host of health concerns from cognitive decline to poor blood sugar control to nerve pain.
One of the researched benefits of ALA is that it can support normal neuron function and reduce symptoms of neuropathy such as pain, numbness and burning. There’s also evidence that ALA may support increased energy production and healthy metabolism.
A daily supplement of ALA can be a good way to maintain the necessary level of the compound in your body.
