Science is always changing as we learn more. It's like a continuous project, where we use the latest information to build our understanding. Science is a work in progress, always evolving with new discoveries and ideas. It's a journey of curiosity and learning that never really ends.
Per Compound
Magnesium1. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis
Result: Pooled analysis showed that post-intervention sleep onset latency time was 17.36 min less after magnesium supplementation compared to placebo (95% CI - 27.27 to - 7.44, p = 0.0006).
2. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity
Result: As a result, our data indicate that Mg-L-theanine compounds potentiate the effect of L-theanine on sleep by boosting slow-brain waves, regulating brain electrical activity, and increasing neurotransmitter and GABA receptor levels.
3. Can Magnesium Enhance Exercise Performance?
Result: In summary, Mg is an essential mineral involved in energy metabolism, cardiorespiratory function, and muscle actions. The general population, even physically active individuals, is documented to have insufficient Mg intake. Exercise performance may be compromised with deficient Mg levels. Findings from animal studies suggested Mg supplementation may improve the efficiency of energy metabolism, while human studies indicated Mg supplementation may improve performance parameters in both aerobic and anaerobic exercises. However, more rigorous future studies, especially large-scale intervention studies in humans, are needed to establish the causal relationship.
4. One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running
Result: Magnesium supplementation reduced the IL-6 response, enhanced recovery of blood glucose, and muscle soreness after strenuous exercise, but did not improve performance or functional measures of recovery.
L-theanine
1. Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity
Result: As a result, our data indicate that Mg-L-theanine compounds potentiate the effect of L-theanine on sleep by boosting slow-brain waves, regulating brain electrical activity, and increasing neurotransmitter and GABA receptor levels.
In conclusion, our present study shows that L-theanine reverses the effects of caffeine on sleep disturbance, sleep disturbance-related brain chemistry alterations, and the caffeine's effects on oxidative stress, where L-theanine seems to protect against neurodegenerative disorders.
2. In Search of a Safe Natural Sleep Aid
Result: Most sleep inducers are sedatives and are often associated with addiction and other side effects. L-Theanine promotes relaxation without drowsiness. Unlike conventional sleep inducers, L-theanine is not a sedative but promotes good quality of sleep through anxiolysis. This review suggests that L-theanine is a safe natural sleep aid.
3. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial
Result: Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.
Apigenin
1. Apigenin enhances skeletal muscle hypertrophy and myoblast differentiation by regulating Prmt7
Result: We found that apigenin increases quadricep muscle weight in mice and increases their running distance on an accelerating treadmill. These results suggest that apigenin could be used as a functional food to prevent muscle loss and enhance muscle function. Further studies on the effect of apigenin in aged mouse muscle are needed to better understand the protective effect of apigenin on sarcopenia.
2. The Therapeutic Potential of Apigenin
Result: Based on the in vitro and in vivo evidence reported here, apigenin, a natural bioactive flavone-type molecule, could play a key role in the prevention and treatment of emerging global health issues, highlighting once again the significant use of food components and/or plant compounds. Overall, it is very difficult to get general or unequivocal information regarding its prophylactic function within the human body, its bioavailability and bioactivity due to high inter-individual variability, and the several mechanisms of its biological actions affecting human health.
Inositol
Result: The research confirmed that myo-inositol supplementation can improve global sleep quality, subjective sleep quality, and sleep duration during pregnancy. Therefore, these findings applied to minimize the rate of poor sleep quality in pregnant women.
Tart Cherry Extract
Result: Short-term supplementation of Montmorency powdered tart cherries surrounding a single bout of resistance exercise, appears to be an effective dietary supplement to attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.
2. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
Result: Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation. Although there was no difference in timing of the melatonin circardian rhythm, there was a trend to a higher mesor and amplitude.
3. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis
Result: Tart cherry concentrate has a significant benefit for endurance exercise performance. Key teaching pointsTart cherry concentrate has a significant benefit for endurance exercise performance.Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
Per Goal
Sleep
1. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis
Result: Pooled analysis showed that post-intervention sleep onset latency time was 17.36 min less after magnesium supplementation compared to placebo (95% CI - 27.27 to - 7.44, p = 0.0006).
2. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity
Result: As a result, our data indicate that Mg-L-theanine compounds potentiate the effect of L-theanine on sleep by boosting slow-brain waves, regulating brain electrical activity, and increasing neurotransmitter and GABA receptor levels.
3. The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study
Result: The research confirmed that myo-inositol supplementation can improve global sleep quality, subjective sleep quality, and sleep duration during pregnancy. Therefore, these findings applied to minimize the rate of poor sleep quality in pregnant women.
4. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
Result: Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation. Although there was no difference in timing of the melatonin circardian rhythm, there was a trend to a higher mesor and amplitude.
Recovery
Result: Short-term supplementation of Montmorency powdered tart cherries surrounding a single bout of resistance exercise, appears to be an effective dietary supplement to attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.
2. One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running
Result: Magnesium supplementation reduced the IL-6 response, enhanced recovery of blood glucose, and muscle soreness after strenuous exercise, but did not improve performance or functional measures of recovery.
Performance
1. Apigenin enhances skeletal muscle hypertrophy and myoblast differentiation by regulating Prmt7
Result: We found that apigenin increases quadricep muscle weight in mice and increases their running distance on an accelerating treadmill. These results suggest that apigenin could be used as a functional food to prevent muscle loss and enhance muscle function. Further studies on the effect of apigenin in aged mouse muscle are needed to better understand the protective effect of apigenin on sarcopenia.
2. Can Magnesium Enhance Exercise Performance?
Result: In summary, Mg is an essential mineral involved in energy metabolism, cardiorespiratory function, and muscle actions. The general population, even physically active individuals, is documented to have insufficient Mg intake. Exercise performance may be compromised with deficient Mg levels. Findings from animal studies suggested Mg supplementation may improve the efficiency of energy metabolism, while human studies indicated Mg supplementation may improve performance parameters in both aerobic and anaerobic exercises. However, more rigorous future studies, especially large-scale intervention studies in humans, are needed to establish the causal relationship.
3. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis
Result: Tart cherry concentrate has a significant benefit for endurance exercise performance. Key teaching pointsTart cherry concentrate has a significant benefit for endurance exercise performance.Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
Proactive Health
1. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial
Result: Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.
2. Apigenin enhances skeletal muscle hypertrophy and myoblast differentiation by regulating Prmt7
Result: We found that apigenin increases quadricep muscle weight in mice and increases their running distance on an accelerating treadmill. These results suggest that apigenin could be used as a functional food to prevent muscle loss and enhance muscle function. Further studies on the effect of apigenin in aged mouse muscle are needed to better understand the protective effect of apigenin on sarcopenia.
3. The Therapeutic Potential of Apigenin
Result: Based on the in vitro and in vivo evidence reported here, apigenin, a natural bioactive flavone-type molecule, could play a key role in the prevention and treatment of emerging global health issues, highlighting once again the significant use of food components and/or plant compounds. Overall, it is very difficult to get general or unequivocal information regarding its prophylactic function within the human body, its bioavailability and bioactivity due to high inter-individual variability, and the several mechanisms of its biological actions affecting human health