Cycling performance could be improved through the consumption of a certain algae, according to recent research. Find out more, as well as how cranberries could support female health and how magnesium supports the brain, in this week’s Nutrition News article.
Studies show chlorella supplementation could support cycling performance
A study aimed to investigate the effects of chlorella supplementation on endurance, time trial performance, lactate threshold, and power indices during a repeated sprint performance test among male trained cyclists has been published, as reported by NutraIngredients USA.
Chlorella is an algae that is known for its amino acid, protein, vitamin, mineral, antioxidant, and fibre content.
Fourteen participants were given either 6g/day of chlorella or a placebo for 21 days in a double-blinded randomised counter-balanced cross-over design, with a washout period between trials. On day one, they completed a submaximal endurance test and a 16.1km time trial. On day two, they completed a lactate threshold test and a repeated sprint performance test.
Heart rate, RER, VO2, lactate, glucose, time, power output, and hemoglobin were compared across conditions. The results showed that, following chlorella supplementation, average lactate and heart rate were significantly lower during submaximal endurance tests and average power and peak power were significantly higher during repeated sprint bouts. Hemoglobin also significantly increased in comparison to the placebo group. However, there were no differences between conditions for oxygen consumption values, 16.1km time trial measures, and lactate threshold tests.
This suggests that chlorella may be a useful supplement for cyclists, particularly for those who want to improve their sprinting.
How cranberries support the urinary tract
New evidence and findings from a global study, reported by Healthline, suggest that cranberry juice and cranberry supplement products can offer urinary tract support by warding against infections (UTIs) in women, children, and people susceptible to UTIs after medical procedures.
Medical scientists from Flinders University and The Children’s Hospital at Westmead came to these findings by looking at 50 recent trials that included almost 9,000 participants, with study findings demonstrating cranberry products offer significant risk reduction in UTIs. Women's risk of repeat UTIs was reduced by more than 25%, children's risk was reduced by more than 50%, and risk in people susceptible to UTI following medical interventions was reduced by about 53%.
However, it's important to note that this new data doesn’t show any benefit for elderly people, pregnant women, or people with bladder emptying problems. While cranberry products do help prevent UTIs in women with frequent recurrence, more studies are needed to further clarify who with UTI would benefit most from cranberry products.
Dr. Maria Sophocles, OB/GYN, medical director of Women’s Healthcare of Princeton, New Jersey, says that acidifying the urine with cranberry products does prevent UTIs and repeat UTIs from developing. For future studies, Dr. Sophocles says it will be important to focus on how cranberry supplements affect different populations like those who are more or less susceptible to recurring UTIs. According to Dr. Sophocles, you can reduce the risk of UTIs by acidifying your urine if you are prone to UTIs by using cranberry supplements or 1000 mg of vitamin C per day – or both.
However, there are several other methods of preventing UTIs at home. She recommends staying hydrated, using the proper wiping technique, considering D-mannose supplementation, urinating frequently and not holding in urine for extended periods, urinating before and after sexual activity, avoiding irritants such as harsh soaps, bubble baths, and douches, and wearing breathable, moisture-wicking underwear to reduce the likelihood of bacterial growth. Cranberry products may be effective in preventing UTIs, but they should not be considered a substitute for medical treatment if a UTI is already present. In such cases, it's important to consult a healthcare practitioner.
Magnesium for cognitive health
A recent study, reported by Parade, suggests that increasing daily magnesium intake by 41% can support cognitive health and help to reduce the risk of dementia.
The research from the Neuroimaging and Brain Lab at The Australian National University, which was published in the European Journal of Nutrition, analysed data from 6,001 cognitively healthy UK individuals aged between 40 and 73, tracking their dietary intake of magnesium. The researchers found that, at age 55, those who consumed more than 550 milligrams of magnesium per day had a brain age approximately one year younger mentally than someone who consumed around 350 milligrams. The scientists also found that the grey matter and hippocampus of the brain, which is associated with better cognitive function, lower risk or delayed onset of dementia in later life, and helps regulate emotions and memories, experienced the greatest protection. Interestingly, it was also noted that the neuroprotective effects of dietary magnesium on brain health may be more pronounced in women than in men.
The National Institutes of Health recommends that females aged 31 and older consume 320 milligrams of magnesium and men consume 420 milligrams per day, with increasing that intake to 550 milligrams considered safe for most people. Good dietary sources of magnesium include nuts, leafy greens, beans, seeds, whole grains, milk, and yogurt.
It is important to note, however, the study does not confirm that there is a causative effect between increased magnesium intake and decreased white matter lesions and increased brain volume and further studies are needed.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.