Starkie's Corner

Multivitamins and minerals + B-VITAMINS For Brain Energy

Blood flow to the brain is essential for task and work task. A recent double blind study with 97 (ages 25-49) females assessing the benefits of a multivitamin, and brain energy showed positive results for the individuals taking a multivitamin. The study was designed to look at the performance of brain blood flow and the performance of cognitive (brain) task. The individuals taking a multivitamin showed improvement in task and energy needed for task during the eight week study. The individuals had a normal diet and were not considered to be nutrient deficient as well.

This study has some consistency with single nutrient and brain cognitive results. Low levels of vitamin D have been attributed to smaller hippocampal volume and poorer neuropsychological function, in Alzheimer’s individuals. While another recent study indicated that a significant proportion of the population of developed countries, suffer from deficiencies or insufficiencies in one or more of the 11 B-vitamins. Additionally a dose in excess of the current governmental recommendations would be a beneficial in preserving brain health. All B-vitamins are needed in the production of neurotransmitters and proper nerve function.

Higher Proteins for Muscle gains

For years the idea of eating more protein for muscle gains has been the norm amoungst athletes. While the armchair scientist and text books always argue that extra protein is not needed. Well a recent research done with individuals that were involved with strength training. Two groups were feed 40 grams of protein or 70 grams of protein. The two groups were analyzed to see if the larger amount of protein benefited muscle synthesis. The second group eating 70 grams of protein for the meal had decrease in muscle tissue breakdown and a slight increase in tissue synthesis. The test confirm the advent of eating protein to sustain and increase muscle tissue synthesis. One must remember that there are limitation to the extent of success in any dietary and exercise progress. We must also remember that strength training increases muscle tissue synthesis. Other studies have indicated an increase in insulin and muscle tissue synthesis in middle aged adults suggesting a training effect on muscle tissue.

References

1. Nutr Metab (Lond). 2016 Feb 11;13:11. doi: 10.1186/s12986-016-0071-4. eCollection 2016.Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood-flow during cognitive task performance: a double-blind, randomised, placebo-controlled trial.Kennedy DO1 , Stevenson EJ1 , Jackson PA1 , Dunn S1 , Wishart K2 , Bieri G2 , Barella L2 , Carne A1 , Dodd FL1 , Robertson BC1 , Forster J1 , Haskell-Ramsay CF1 . http://www.ncbi.nlm.nih.gov/pubmed/26870152
2. J Alzheimers Dis. 2016 Feb 6. [Epub ahead of print]Association of Serum Vitamin D with the Risk of Incident Dementia and Subclinical Indices of Brain Aging: The Framingham Heart Study.Karakis I1 , Pase MP2,3,4, Beiser A2,3,5, Booth SL6 , Jacques PF6 , Rogers G6 , DeCarli C7 , Vasan RS2 , Wang TJ8 , Himali JJ2,3, Annweiler C9,10, Seshadri S http://www.ncbi.nlm.nih.gov/pubmed/26890771
3. Nutrients. 2016 Jan 27;8(2). pii: E68. doi: 10.3390/nu8020068.B Vitamins and the Brain: Mechanisms, Dose and Efficacy-A Review.Kennedy DO1 . http://www.ncbi.nlm.nih.gov/pubmed/26828517
4. The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adultsIl-Young Kim, Scott Schutzler, Amy Schrader, Horace J. Spencer, Gohar Azhar, Arny A. Ferrando, Robert R. WolfeAmerican Journal of Physiology - Endocrinology and Metabolism Published 3 November 2015 Vol. no. , DOI: 10.1152/ajpendo.00365.2015 http://ajpendo.physiology.org/content/early/2015/1...
5. Exercise training increases GLUT-4 protein concentration in previously sedentary middle-aged menJ. A. Houmard, M. H. Shinebarger, P. L. Dolan, N. Leggett-Frazier, R. K. Bruner, M. R. McCammon, RG. Israel, G. L. DohmAmerican Journal of Physiology - Endocrinology and Metabolism Published 1 June 1993 Vol. 264 no. 6, E896-E901 DOI: http://ajpendo.physiology.org/content/264/6/E896

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