Category: Education

Fisetin is a polyphenol that has captivated scientists with its remarkable anti-aging potential. Apart from its ability to promote longevity, this extraordinary compound demonstrates strong antioxidant and anti-inflammatory properties. In this guide, we’ll go through its structure, health benefits, clinical studies, and more. Stay tuned.

What Is Fisetin?

Fisetin belongs to the group of senotherapeutics – compounds that inhibit factors involved in aging – DNA damage, oxidative stress, proteotoxic stress, and telomere shortening. It is found in significant concentrations in strawberries, apples, and onions. However, when taken from natural sources, it shows low oral bioavailability.

How Does Fisetin Work?

In the human body, fisetin acts through similar mechanisms as calorie restriction and fasting – by inducing autophagy. This allows the process of apoptosis (programmed cell death), which is beneficial in controlling cancer cell proliferation. Besides apoptosis and autophagy, fisetin inhibits several inflammatory factors.

Clinical Studies of Fisetin

Several studies have examined the effects of fisetin on human health. Among the ten flavonoids researched in 2018, fisetin demonstrated the most potent senolytic potential. It was also found that fisetin reduces age-related pathology and extends lifespan.

Fisetin Benefits

There are numerous benefits of fisetin stemming from its senolytic properties. Let’s dive deeper into them:

Antioxidant Properties

As a powerful antioxidant, fisetin exhibits the ability to neutralize free radicals and prevent oxidative damage. Its antioxidant properties reduce the risk of certain chronic diseases.

Anti-inflammatory Effects

Inflammation is the body’s natural response to injury or infection. However, when it becomes chronic, it can lead to various health problems. Fisetin inhibits inflammatory pathways and reduces the production of inflammatory molecules called cytokines. Thus, it helps to calm the inflammatory response, which may be beneficial for conditions such as arthritis and psoriasis.

Neuroprotection

The brain-protective properties of fisetin mostly stem from its anti-inflammatory abilities. Fisetin reduces inflammation in the brain, which is linked to diseases like Alzheimer’s and Parkinson’s.

The antioxidant effects of fisetin prevent free radicals from damaging brain cells. It may also improve cognitive performance by enhancing communication between brain cells and stimulating the growth of new brain cells. These effects suggest that fisetin could be beneficial for maintaining brain health and reducing the risk of neurodegenerative diseases.

Metabolism Regulation

Fisetin shows positive benefits for metabolic health.  It improves insulin sensitivity, which means cells better respond to insulin and take up glucose from the blood easier. This can help prevent high blood sugar levels, which is important for managing diabetes and reducing the risk of its complications. Fisetin also increases the activity of enzymes involved in metabolism and improves fat breakdown. 

Cancer Prevention

This potent flavonoid may prevent cancer in several ways. First of all, fisetin induces apoptosis in various types of cancer. Fisetin may also reduce the growth of cancer cells by inhibiting metastasis, the spread of cancer from one part of the body to another. Although more research is needed to determine fisetin’s exact role in cancer prevention, these findings suggest that fisetin could be a valuable component of cancer prevention and treatment.

Cardiovascular Health

There are several benefits of fisetin for cardiovascular health. It can improve blood vessel function, which helps maintain healthy blood pressure and blood flow. Fisetin also reduces inflammation in the arteries, which lowers the risk of atherosclerosis (a condition where plaque builds up in the arteries and restricts blood flow). Additionally, fisetin has been shown to lower LDL cholesterol levels, thereby reducing the risk of heart disease and stroke. 

Skin Health

Fisetin’s antioxidant and anti-inflammatory effects can reduce redness, swelling, irritation, and premature skin aging. It promotes collagen synthesis, which is essential for preserving skin elasticity and strengthening the skin barrier. These findings suggest that fisetin could be beneficial for maintaining skin health, reducing the signs of aging, and protecting against UV-induced damage. 

Anti-allergic Properties

Fisetin exhibits anti-allergic properties by inhibiting the release of histamine and other inflammatory mediators in allergic reactions. Immune cells release histamine in response to allergens, causing symptoms such as itchiness, sneezing, and swelling. By blocking histamine release, fisetin can alleviate these symptoms.

It also reduces the production of other inflammatory molecules that contribute to allergic reactions, which further reduces the allergic response. These studies imply that fisetin may be helpful in controlling allergic conditions like asthma, allergic rhinoconjunctivitis, and atopic dermatitis.

Bone Health

Fisetin may improve bone density in several ways:

• by promoting the formation of new bone cells (osteoblasts),
• inhibiting the activity of cells that break down bone, known as osteoclasts,
• reducing inflammation in the bones and joints, which may alleviate symptoms of inflammatory conditions,
• protecting bone cells from free radical damage, which can contribute to bone loss and osteoporosis. 

Antiviral Activity

Fisetin has demonstrated strong antiviral activity against several viruses in laboratory studies. This polyphenol inhibits the replication of viruses, the process by which they multiply and spread in the body. It may also enhance the immune system’s response to viral infections, helping it to eliminate the virus from the body. Aside from that, fisetin’s antioxidant and anti-inflammatory properties can reduce the damage caused by viral infections.

Fisetin Foods

Fisetin occurs in various fruits and vegetables. Some of the richest sources of fisetin include strawberries, apples, grapes, onions, persimmons, kiwi, mangoes, tomatoes, peaches, and cucumbers. Besides fisetin, these foods also contain other necessary nutrients and fiber. 

 

Frequently Asked Questions

 

Which is better: quercetin or fisetin?

It is important to consider specific health goals and conditions before using quercetin or fisetin. Quercetin is well-studied for its broad range of benefits for the cardiovascular and immune system. Though less researched so far, fisetin shows efficacy in the field of longevity.

 

Is it OK to take fisetin every day?

Smaller doses of fisetin (up to 500mg) per day are considered safe. For higher doses, consult with your physician.

 

Should I take fisetin and quercetin together?

As both compounds belong to the group of flavonoids, taking them together provides a positive impact on overall health and longevity. A recent study revealed their synergistic action in controlling the proliferation of breast cancer cells.

 

Does fisetin have side effects?

No adverse effects have been reported in humans. However, it’s always advisable to check with your physician before beginning any new supplement regimen.

 

Does fisetin slow aging?

Fisetin achieves remarkable anti-aging properties through the inhibition of cellular pathways that influence the aging process.

 

Does fisetin help with anxiety?

Research from 2017 discovered that fisetin demonstrated antidepressant effects. The results suggested that fisetin’s potential therapeutic role in depression may be mediated by the activation of the TrkB signaling pathway. This study indicates its broader mental health implications, which could extend to anxiety.

Perimenopause begins in the early forties. Some women experience mild symptoms, while others have severe symptoms arising from a decrease in estrogen production. To help you get through this challenging period, we have prepared a list of supplements that may help you control perimenopause.

What Is Going on in Our Body During Perimenopause?

Estrogen and progesterone are hormones that regulate the menstrual cycle and fertility. During perimenopause, the ovaries start gradually producing less estrogen and progesterone. This causes hormonal fluctuations and a variety of unpleasant symptoms.

As women age, the ovaries become less responsive to hormones, resulting in irregular menstrual cycles, which eventually lead to menopause. These hormonal changes cause hot flashes, vaginal dryness, focus difficulties, mood swings, night sweats, sleeping issues, and changes in libido. Besides, the decrease in estrogen levels during perimenopause can cause changes in bone density, which increases the risk of osteoporosis.

Beneficial Perimenopause Supplements 

There are a number of supplements that can help reduce the symptoms of perimenopause and maintain an active work and family life. Let’s take a closer look at them:

Polyphenols

Polyphenols are bioactive compounds that boost overall well-being and mental performance. VANA is a carefully designed combination of polyphenols – proanthocyanidins, quercetin, and resveratrol – that restores lost balance to your body.

VANA Smart Liquid™ is divided into two formulas: VANA AM and VANA PM.

VANA AM has anti-inflammatory capabilities that detoxify your body, enhance focus and concentration, restore fluid balance, and improve skin health.

The VANA PM formula improves mood and sleep quality while supporting your heart, immunity, and digestion. During perimenopause and other periods when your body’s needs change, VANA supports your body and mind throughout the day and night.

Magnesium

Magnesium is involved in over 300 enzymatic reactions in the body related to energy production, muscle function, and nerve transmission. When hormonal fluctuations cause symptoms such as fatigue, muscle cramps, and mood swings, adequate magnesium levels become particularly important.

This mineral promotes bone health, which is crucial during perimenopause when osteoporosis risks rise. Magnesium has also been shown to regulate mood and reduce anxiety, which is especially beneficial for women experiencing mood swings or anxiety during perimenopause.

Omega-3 Fatty Acids 

Omega-3 fatty acids are essential nutrients that the body needs for proper functioning but cannot produce on its own. During perimenopause, when hormonal fluctuations can cause inflammation and increase the risk of chronic diseases, omega-3 fatty acids can help reduce inflammation and support overall health.

Omega-3 fatty acids are essential nutrients for brain health and may help improve mood and cognitive function, which is particularly important during perimenopause. They also support heart health and reduce the risk of cardiovascular disease, which makes them one of the best supplements for perimenopause.

B Vitamins

B vitamins influence energy metabolism, cell division, and the function of the nervous system. This vitamin becomes particularly important during perimenopause, when hormonal fluctuations cause fatigue, mood swings, and cognitive changes. Here are the necessary B vitamins for perimenopause:

• B1 (thiamine) – supports energy metabolism and nerve function.
• B2 (riboflavin) – helps convert food into energy; supports healthy skin and vision.
• B3 (niacin) – supports energy production and helps maintain healthy skin and nerves.
• B6 (pyridoxine) – important for mood regulation, brain function, and the synthesis of neurotransmitters.
• B9 (folic acid) – essential for DNA synthesis and cell division, important during periods of rapid growth and repair.
• B12 (cobalamin) – essential for nerve function and the production of red blood cells.

Zinc

Zinc is an essential mineral responsible for immune function, wound healing, DNA synthesis, and cell division. Zinc supplements can reduce the effects of hormonal changes on skin elasticity and moisture levels during perimenopause. Besides, zinc is important for maintaining a healthy metabolism and may help alleviate perimenopausal fatigue and mood changes. 

Vitamin D and Vitamin K

Vitamin D is a fat-soluble vitamin that regulates calcium absorption and bone health. This vitamin is essential for immune function, as it affects the immune system’s response to infections and inflammation. Besides, low levels of vitamin D have been associated with an increased risk of depression, which may appear during perimenopause. 

Vitamin K is also a fat-soluble vitamin that influences the synthesis of proteins involved in bone metabolism, blood clotting, and regulating calcium levels in the body. During perimenopause, there is an increased risk of a decrease in bone density and osteoporosis. This is why it is necessary to maintain optimal levels of these vitamins.

Probiotics

Probiotics are living microorganisms that regulate digestion and immunity. Hormonal changes in perimenopause can impact the composition of the gut microbiota, leading to digestive issues such as bloating, gas, and irregular bowel movements. Probiotics help maintain a healthy balance of gut bacteria, which is necessary for proper digestion and nutrient absorption.

They also support immune function, as 70% of the immune system is located in the gut. Besides, probiotics may alleviate symptoms such as vaginal dryness and urinary tract infections, which are both common problems during perimenopause.

Phytoestrogens

Phytoestrogens are naturally occurring compounds found in plants that have a similar structure to estrogen. They are certain plants with phytoestrogens, including soybeans, flaxseeds, spinach, plums, and legumes. These bioactive compounds are also available in supplement form.

When estrogen levels decline, phytoestrogens mimic the effects of estrogen in the body. These compounds bind to estrogen receptors and exert weak estrogenic effects, mitigating some symptoms associated with hormonal fluctuations during perimenopause. They may also reduce hot flashes, night sweats, and vaginal dryness, which makes them excellent supplements for perimenopause.

 

Frequently Asked Questions

 

Can you treat perimenopause naturally?

Yes, you can treat perimenopause naturally. Lifestyle changes such as maintaining a healthy diet, exercising regularly, and managing stress may reduce most of the symptoms. Food supplements may also be very helpful. Herbal remedies such as black cohosh, maca, and red clover have been used traditionally to help manage symptoms like hot flashes and mood swings. 

 

How can I reset my hormones during perimenopause?

Resetting hormones during perimenopause involves lifestyle changes and, in certain cases, medical interventions. You can maintain hormonal balance by eating healthy foods rich in healthy fats, proteins, and vegetables. Regular exercise will help you regulate hormone levels and improve your overall well-being. 

However, some cases may require hormone replacement therapy (HRT) to reduce the more severe symptoms. HRT involves taking estrogen, progesterone, or a combination of both to replace hormones declining during perimenopause. It’s important to discuss the potential risks and benefits of HRT with your physician before starting this treatment.

 

What is the average age for perimenopause?

The average age for perimenopause is typically in the 40s, but it can start in the late 30s or early 50s as well. Perimenopause lasts for several years before menopause (the complete cessation of menstruation) occurs.

 

What are the symptoms of low estrogen?

Low estrogen levels can lead to symptoms such as hot flashes, night sweats, vaginal dryness, and mood changes. Women may also experience irregular periods, decreased libido, focus issues, and difficulty sleeping. Low estrogen levels can also contribute to bone loss and increase the risk of osteoporosis.

 

Sudden weight gain in perimenopause is a prevalent concern among women, often accompanied by hormonal fluctuations and various health challenges. Thankfully, there are numerous effective strategies to combat this issue. In this guide, we are explaining sudden weight gain in perimenopause and different ways to manage it.

Causes of Perimenopause Weight Gain

Fluctuations in estrogen levels are a major factor that leads to weight gain. It increases abdominal fat deposition and decreases muscle mass, contributing to shifts in body composition during this transitional phase of life.

Changes in Estrogen Level

Estrogen is a hormone responsible for the development and regulation of the female reproductive system. It plays a crucial role in controlling the menstrual cycle, supporting bone health, and influencing different aspects of physical and emotional well-being. 

During perimenopause, frequent fluctuations in estrogen levels affect weight gain in several ways. Estrogen influences metabolic health. When its levels decrease, your body burns fewer calories, leading to weight gain. The lower your estrogen levels, the more fat is stored around your abdomen, which changes your body shape.

This important hormone also impacts your muscle mass, so as estrogen levels decline, you may lose muscle. Lack of muscle tissue further slows down your metabolism and contributes to weight gain. 

Ghrelin Level Increase

Ghrelin is a hormone that signals hunger in your brain. During perimenopause, changes in ghrelin levels can influence weight gain. When ghrelin levels are high, you feel hungry and consume more calories. Ghrelin can also  interact with other hormones involved in metabolism and fat storage, further affecting your weight. In perimenopause, ghrelin levels frequently fluctuate, which impacts appetite and leads to weight gain. 

Cholesterol Level Difference

During perimenopause, changes in cholesterol levels can significantly impact weight gain through various pathways. The decline in estrogen levels often leads to elevated LDL cholesterol and reduced HDL cholesterol.

High LDL cholesterol levels are linked to insulin resistance and metabolic syndrome, exacerbating weight gain. Besides, cholesterol is a precursor for steroid hormone synthesis, including estrogen, and disturbances in cholesterol levels can disrupt hormonal balance. That creates a vicious circle of negative effects for body weight, health, and appearance. 

Muscle Mass Loss

As estrogen levels decline during perimenopause, muscle mass declines. Since muscles burn more calories than fat, a decrease in muscle mass can lower your metabolism, making it harder to lose weight. 

Insulin Sensitivity Changes

Insulin regulates blood sugar levels and many aspects of metabolism. The ability of your cells to respond to insulin is determined by insulin sensitivity. During perimenopause, insulin sensitivity decreases, leading to higher insulin levels in the blood. High insulin levels promote fat storage, especially in the abdominal area. Additionally, decreased insulin sensitivity can lead to higher blood sugar levels, which may increase hunger and food intake, which further contributes to weight gain. 

How to Prevent Sudden Weight Gain in Perimenopause?

It is difficult to counteract the effects of hormonal shifts. However, don’t lose hope! There are numerous ways to maintain a healthy weight, even in perimenopause.

Increase Physical Activity

Physical activity helps preserve muscle mass, which naturally declines with age and hormonal changes. Cardio exercises like walking, jogging, or cycling boost your metabolism, making it easier to maintain a healthy weight. This is important because muscles burn more calories than fat, so maintaining muscle protects you from weight gain.

Apart from body structure, exercise improves insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of developing insulin resistance. Regular physical activity also improves mood and reduces stress, which is helpful during the emotional and physical changes of perimenopause.

Try to have at least 2-3 moderate-intensity aerobic activity per week, along with muscle-strengthening exercises, to prevent weight gain in perimenopause and maintain overall health.

Focus on Healthy Fats and Proteins

Avocados, nuts, and olive oil contain healthy fats that help you feel full and satisfied, and reduce your chance of overeating. Essential fatty acids (omega 3 and omega 6 fatty acids) support hormone production and metabolism. Proteins from meats, fish, eggs, and legumes are necessary for preserving muscle mass, which is necessary for a healthy metabolism.

Protein-rich foods also take longer to digest, keeping you fuller for longer periods of time. By including these foods in your diet, you can regulate your appetite, support muscle maintenance, and promote a healthy weight during perimenopause. In this period, it is more important than ever to choose natural foods from quality sources.

Start Taking Quality Supplements

Apart from weight gain, there is a connection between water retention and perimenopause. Due to hormonal fluctuations, it becomes pretty difficult for your body to get rid of excess fluids. To facilitate this process, you can try VANA Smart Liquid™.

VANA is a premium food supplement based on polyphenols, with the addition of potent plant ingredients. Its liquid formula will help you balance your weight and fluid level, and  it will also:

• Help you detoxify your body
• Provide relaxation during this transitional period
• Balance your gut and digestion
• Let you realize your full potential and increase your overall vitality.

Sleep Well

Poor sleep can disrupt the hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings. Lack of sleep also affects your metabolism, making it harder for your body to burn calories efficiently. Besides, sleep deprivation can increase stress levels, which further impacts weight gain. Try to have at least seven hours of quality sleep each night to support your overall health and weight management during perimenopause.

Frequently Asked Questions

 

What causes rapid weight gain in females?

The major culprit for rapid weight gain for women is hormonal changes during puberty, pregnancy, and menopause. Weight gain occurs as a result of hormonal imbalances that affect metabolism and fat distribution. Additionally, certain medications, such as corticosteroids or antidepressants, can cause weight gain as a side effect. Poor diet and lack of physical activity are also significant contributors to rapid weight gain. Sitting for long periods of time can also lead to increased fat storage. 

Does menopause weight gain go away?

Menopause pounds won’t go away on their own, but that doesn’t mean they are permanent. With lifestyle changes, you can manage and even lose weight during and after menopause. Eating healthy foods based on quality fats and proteins will speed up your metabolism and support weight management. Regular exercise will help you burn more energy and maintain muscle mass, which facilitates weight control. 

How long does menopause weight gain last?

For some women, weight gain may occur gradually during perimenopause and continue into menopause. This period usually lasts several years, typically around seven years, but it depends on different factors. However, weight gain during menopause is not always permanent. With lifestyle changes such as a healthy diet and regular exercise, many women can control and even lose their weight during and after menopause.

As we age, numerous changes occur within our bodies. The prominent signs of aging become visible on our skin. Coping with these changes, especially for women, can be pretty challenging. However, a proper anti-aging skin care routine can help you reduce the signs of aging.

Join us in this guide and discover the best anti-aging skin care routine tailored to your age.

How Does Our Skin Age?

As we age, our skin undergoes several changes. The outer skin layer, the epidermis, becomes thinner. It makes the skin more fragile and prone to damage. Over time, this process leads to skin dryness.

The number of melanocytes decreases, causing age spots or uneven skin tone. And that is not all! Collagen and elastin fibers, which give skin its firmness and elasticity, break down. That is how fine lines and wrinkles become noticeable.

Gradually, the skin’s ability to retain moisture decreases, making it drier and more prone to irritation. Blood vessels in the skin become more fragile, which leads to slower healing of wounds. These changes, combined with factors like UV radiation, smoking, and inadequate skin care, contribute to the overall aging of the skin. They manifest as wrinkles, fine lines, sagging skin, and a loss of youthful appearance.

Best Anti Aging Skin Care Routine

Proper skincare and healthy lifestyle habits can help slow down these aging effects and keep skin looking its best. Here are the habits you should not be skipping in your anti aging skin care routine:

Regular Cleansing, Depending of Your Skin Type

Regular cleansing is a crucial part of an anti-aging skincare routine. Throughout the day, our skin collects dirt, oil, and environmental pollutants that can clog pores and lead to dull skin. Cleansing your skin twice a day, in the morning and before bed, helps remove these impurities, allowing your skin to breathe and regenerate properly. Proper cleansing also prepares your skin to absorb the beneficial ingredients in your other skincare products, making them more effective. Choosing a gentle cleanser that suits your skin type is important to avoid stripping your skin of its natural oils, which can lead to dryness and irritation. 

Adequate Exfoliation

Exfoliation helps remove dead skin cells that can make your skin look rough. As we age, our skin’s natural exfoliation process slows down, leading to a buildup of dead skin cells and a dull complexion. Regular exfoliation stimulates cell turnover and reveals fresh skin underneath. This can reduce the appearance of fine lines and wrinkles, as well as improve the overall texture and tone of your skin. 

However, it’s important to exfoliate gently and not overdo it, as too much exfoliation can irritate the skin and cause damage. Using a mild exfoliant 1-2 times a week, depending on your skin type, can help you achieve a healthier complexion.

Moisturizer Is Important

Moisturization keeps your skin moisturized, plump, and fresh. Over time, our skin tends to become dry and loses its ability to retain moisture, leading to the formation of fine lines and wrinkles. Using a moisturizer regularly can replenish lost moisture and improve your skin’s elasticity. Look for a moisturizer that contains ingredients like hyaluronic acid, glycerin, or ceramides, which can help hydrate and strengthen your skin’s barrier. Apply a moisturizer twice a day, after cleansing and before applying a face cream, sunscreen, or makeup. 

Carefully Choose Serum and Face Cream

Serums and face creams are essential components of an anti-aging skincare routine, as they target specific skin concerns. Serums are lightweight, fast-absorbing liquids that contain high concentrations of active ingredients such as antioxidants, vitamins, and peptides. They penetrate deeply into the skin and combat fine lines, wrinkles, and dark spots.

Face creams, on the other hand, are thicker and provide a protective barrier on the skin’s surface, locking in moisture and preventing water loss. They often contain valuable ingredients like retinol, hyaluronic acid, and collagen to hydrate, firm, and rejuvenate the skin. 

Protect the Skin From UV Rays

UV rays can damage collagen and elastin fibers, which result in wrinkles, sagging, and age spots. Sunscreen protects the skin from harmful UV rays, which are the primary cause of premature aging. By applying sunscreen daily, you can prevent these signs of aging and maintain skin vitality.

Look for a broad-spectrum sunscreen with an SPF of at least 30, and apply it to all exposed skin parts, including your face, neck, and hands. Reapply every two hours, or immediately after swimming or sweating, to ensure continuous protection.

Bonus Advice: Anti-Aging Supplements

If you want to rejuvenate your skin from within, the VANA Smart Liquid™ formula is a powerful solution. VANA contains an impressive 1000mg of essential polyphenols that support your skin health and overall body vitality.

Here, you will find the VANA product line.

 

Frequently Asked Question

 

What is the most effective skin treatment for aging skin?

There are many cosmetic treatments for aging skin available today. Some popular and effective options include Botox and its alternatives, which reduce the appearance of wrinkles and fine lines. Another common treatment is dermal fillers, which can add volume to areas of the face that have lost elasticity and firmness, such as the cheeks and lips. Additionally, laser resurfacing treatments improve skin texture, reduce wrinkles, and even out skin tone by stimulating collagen production and removing damaged skin cells. It’s important to consult with a qualified dermatologist to determine the best treatment for your specific skin concerns and goals.

 

What makes old skin look younger?

Several factors can make old skin look younger. One key factor is maintaining a healthy lifestyle, including a healthy diet rich in antioxidants, regular exercise, and adequate sleep. Avoiding excessive sun exposure can also help maintain a youthful appearance.

Using skincare products containing ingredients like retinoids, hyaluronic acid, and peptides can improve skin texture, reduce the visibility of wrinkles, and increase skin hydration. Besides, diverse cosmetic treatments are very helpful with specific concerns and skin rejuvenation. 

 

Telomeres are protective caps at the ends of our chromosomes. They are made up of repetitive sequences of DNA and specialized proteins, and their main job is to protect our chromosomes from degradation and maintain their stability. As we age, our telomeres naturally shorten. Telomere shortening is associated with the aging process, an older look, and the development of age-related diseases. In this guide, we reveal the complex relationship between telomeres and aging. Stay tuned.

Telomere Definition, Structure and Function

Telomeres are the genomic parts at the ends of linear chromosomes that preserve genetic information. They consist of repetitive DNA sequences that are rich in the guanine (G) and cytosine (C) nucleotides. In humans, the repeat sequence is typically TTAGGG, which can repeat hundreds to thousands of times. This repetitive sequence forms a protective cap that helps prevent the natural ends of chromosomes from being mistaken for damaged DNA and protects them from degradation. 

Telomeres are also associated with specialized proteins that maintain their structure and function. One such protein is TRF2, which helps form a protective loop structure at the end of the chromosome, known as the T-loop. This T-loop structure is essential for protecting the chromosome end and regulating telomere length.

Telomeres and Aging

There is a direct connection between aging and telomeres. Every time your cells divide, your telomeres get shorter. This shortening is a natural part of the aging process. When your telomeres get too short, your cells don’t divide properly, which can contribute to premature aging and age-related diseases. Telomeres are important for maintaining the stability of your genetic information and overall cellular health.

Lifestyle factors such as diet and activity level can change the rate of telomere shortening, affecting the aging process and the onset of age-related diseases. Maintaining longer telomeres through healthy lifestyle habits may lead to a longer, healthier life.

Enzyme Telomerase

Telomerase is an enzyme in your body that helps maintain the length of your telomeres. Its role is to add DNA sequences to the ends of your chromosomes, which helps prevent them from shortening. Telomerase is particularly active in cells that need to divide regularly, like stem cells and certain immune cells. However, most of your body’s cells have low levels of telomerase activity. 

Scientists are researching telomerase inhibitors, which are substances that can block telomerase activity. These inhibitors are being researched as a potential way to treat cancer, as cancer cells often have high levels of telomerase activity, allowing them to divide uncontrollably.

How to Lengthen Your Telomeres?

When telomeres become too short, cells can enter a state called senescence or undergo apoptosis (cell death). Certain lifestyle habits, like smoking, obesity, lack of exercise, and an unhealthy diet, can speed up telomere shortening, which leads to various diseases. Multiple studies have shown that having shorter telomeres is associated with a higher risk of developing cancer.

Although we cannot change our genetic material, we can influence lifestyle habits to improve telomere length. Here are some ways we can do that:

Healthy Diet

Focus on eating plenty of fruits, vegetables, whole grains, and quality proteins. These foods are rich in vitamins, minerals, and antioxidants that support overall health and protect your cells from damage. Limit processed foods, sugars, and unhealthy fats, as they can contribute to inflammation and oxidative stress, both of which shorten telomeres.

Regular Exercise

Maintain regular physical activity, such as walking, jogging, cycling, or dancing, for at least 30 minutes most days of the week. Exercise not only helps maintain a healthy weight but also reduces stress and inflammation.

Stress Management

Practice stress-reducing activities like yoga, meditation, deep breathing, or just spend more time in nature. Chronic stress can accelerate telomere shortening, so finding healthy ways to manage stress is essential for telomere health.

Adequate Sleep

Have at least seven hours of quality sleep each night to support overall health and reduce cellular aging. Sleep is crucial for cellular repair and regeneration and helps maintain healthy telomeres.

Avoid Harmful Substances

Avoid smoking, excessive alcohol consumption, and exposure to environmental toxins. These substances can damage your cells and accelerate telomere shortening, so avoiding them is crucial to protecting your telomeres.

Maintain a Healthy Weight

Keep your body mass index (BMI) within a healthy range by eating a balanced diet and staying active. Excess weight, especially around the waistline, is associated with shorter telomeres and an increased risk of age-related diseases.

 

Frequently Asked Questions

 

What cells have telomerase?

Telomerase is most active in cells that divide regularly, like stem cells and certain immune cells. In your body, these cells are crucial for maintaining your health and fighting infections. Other cells in your body have low levels of telomerase activity or none at all. These include most of your body’s cells, which have a limited capacity to divide. As a result, their telomeres shorten over time, which contributes to the aging process.

 

Do people with longer telomeres look younger?

Having longer telomeres doesn’t necessarily make you look younger. Telomere length is just one factor in aging, and genetics, lifestyle, and environmental factors also have their influence. However, longer telomeres are associated with better overall health and a lower risk of age-related diseases. So, while they may not directly affect your appearance, they can contribute to a healthier, more youthful body from the inside. This means that taking care of your telomeres through healthy habits could help you age slower and maintain youthful energy.

 

What foods lengthen telomeres?

Foods rich in antioxidants, vitamins, and minerals support telomere health. These include fruits like berries, citrus fruits, and apples, as well as vegetables like spinach, kale, and broccoli. Whole grains, nuts, seeds, and legumes are also very nutritious. Fish, particularly those high in omega-3 fatty acids, like salmon and sardines, are also excellent choices. 

 

What vitamin lengthens telomeres?

Vitamin D is important for maintaining telomere length. You can get vitamin D from sunlight as well as from foods like fatty fish, dairy products, and supplements. Certain research suggests that adequate levels of vitamin D, folate, and vitamin B12 may help preserve telomeres, though more studies are needed to fully understand the relationship. 

 

What destroys telomeres?

Several factors can damage telomeres, including oxidative stress, inflammation, and unhealthy lifestyle habits. Oxidative stress occurs when there is an imbalance of free radicals and antioxidants in your body, leading to damage to cells, including telomeres. Chronic inflammation, often caused by factors like smoking, obesity, and a poor diet, can also harm the telomeres. Besides, unhealthy lifestyle habits such as smoking, excessive alcohol consumption, and a lack of exercise also accelerate telomere shortening. Avoiding these damaging factors and maintaining a healthy lifestyle may help you protect your telomeres and overall health.

 

Have you heard about the term “cellular health” but are not sure what it stands for? You have come to the right place. Today, we are discussing the importance of good cellular health and ways to improve it. 

What Is Cellular Health?

Cells are the basic structural and functional units of living organisms. They are specialized to perform various functions necessary for life. These functions include energy production, protein synthesis, cellular respiration, communication with other cells, nutrient transport, waste elimination, cell division for body growth and repair, immune response, and maintenance of internal balance (homeostasis). Cells work together in tissues and organs to carry out complex processes that enable the body to function properly.

Cellular health refers to the overall well-being and optimal functioning of individual cells. Maintaining cellular health is crucial for the proper functioning of organs and systems in the body. Nutrition, physical activity, and environmental exposures all have a direct impact on cellular health. Healthy cells can effectively communicate with each other, respond appropriately to body signals, and replicate themselves properly. When cells are unhealthy or damaged, they don’t function properly, and that leads to various health problems. 

Cellular Health Assessment

A cellular health assessment is a comprehensive evaluation of the functional status of individual cells within the body. It involves the measurement of various parameters that impact cellular function: aging, metabolism, body water content, muscle functionality, fat and muscle mass, cellular vitality, toxicity, and overall fitness levels. 

Cellular health analysis can provide insights into the overall health and well-being of an individual. By understanding the status of these parameters, healthcare providers can make recommendations for improving cellular and overall health. This can include lifestyle modifications, dietary changes, supplementation, and other targeted interventions for optimizing cellular functions and promoting longevity.

What Causes Poor Cellular Health?

Several factors lead to poor cellular health, including:

• Genetic factors: Some people may inherit genetic mutations or variations that predispose them to poor cellular health or increase their susceptibility to certain diseases.
• Aging: As we age, cellular processes become less efficient, which leads to a decline in cellular health and function.

• Oxidative stress: This occurs when there’s an imbalance between the production of free radicals and the body’s ability to neutralize them. Free radicals are unstable molecules that damage cells, contribute to aging, and cause illnesses such as cancer, diabetes, and cardiovascular diseases.
• Inflammation: Infections, autoimmune disorders, and long-term exposure to irritants usually cause chronic inflammation. As a result, cells become damaged and dysfunctional.
• Lack of exercise: Physical inactivity impairs cellular function by reducing body oxygen supply, slowing down metabolism, and promoting inflammation.
• Unhealthy diet: Consuming a diet high in processed foods, sugars, unhealthy fats, and deficient in essential nutrients has a negative influence on cellular health and contributes to chronic disease.
• Toxins: Exposure to air pollution, pesticides, heavy metals, and chemicals can damage cells and disrupt their normal functions.
• Stress: Chronic stress leads to the release of stress hormones (adrenaline, cortisol, and norepinephrine), resulting in inflammation and oxidative stress.

How to Improve Cellular Health?

To keep your cells healthy, you should maintain a healthy lifestyle. Eating a balanced diet rich in vitamins, minerals, and antioxidants is most important for healthy cells. Some of the best foods for cellular health include fruits, vegetables, whole grains, and quality proteins. These foods provide essential nutrients that support cell function and protect against oxidative stress. Besides, regular physical activity is important for cell health. Exercise boosts circulation, which allows nutrients and oxygen to reach cells more efficiently.

It’s also important to consider quality supplements to complement your diet. Omega-3 fatty acids, for example, are known for their anti-inflammatory properties that support cellular health. Several supplements, such as vitamin C, B, E, and selenium, can also enhance cellular health. 

 

Frequently Asked Questions

 

How to keep your cells healthy as you age?

To keep your cells healthy as you age, it is neccessary to adopt a few healthy habits:

• Sleep enough: Ensure you get enough sleep each night to allow your body to repair and rejuvenate cells.
• Nutrient-rich diet: Consume a diet rich in vitamins, minerals, and antioxidants to support cell function and protect against oxidative stress.
• Physical activity: Exercise regularly to maintain muscle mass, enhance circulation, and boost cellular health.
• Cardiovascular exercise: Include aerobic exercise in your routine to improve heart health, enhance oxygen delivery to cells, and improve overall vitality.
• Limit carbohydrates: Reduce the intake of refined carbohydrates and sugars to maintain stable blood sugar levels and prevent inflammation, which can damage cells over time.

 

What is one of the biggest signs of cellular damage?

One of the most common indications of cellular damage is chronic inflammation. Inflammation is a natural response of the immune system to injury or infection, but when it becomes chronic, it can lead to cellular damage and dysfunction. It can be caused by various factors, including poor diet, lack of exercise, stress, and environmental toxins.

Inflammation is associated with a wide range of health problems, including cardiovascular disease, cancer, diabetes, and neurodegenerative disorders. Monitoring inflammation markers in the body, such as C-reactive protein (CRP) levels, can help identify cellular damage and assess the risk of developing chronic diseases. Addressing the underlying causes of inflammation through lifestyle changes can reduce cellular damage and improve overall health.

 

Can you heal damaged cells?

Healing damaged cells involves various strategies for promoting repair and reducing further harm. Consuming a diet rich in antioxidants found in foods like berries, spinach, and nuts can protect cells and support their recovery. Superfoods like kale, broccoli, and salmon provide essential nutrients that aid in cellular repair processes. It’s also important to avoid cereals high in sugar and processed foods, which can hinder cell healing.

Minimizing exposure to pollution and smoke reduces oxidative stress on cells, which further supports their recovery. Probiotics found in yogurt and fermented foods promote gut health, which is vital for overall cellular function. Maintaining healthy mitochondria and supporting digestion helps the body repair damaged cells and improve overall health.

Neck lines are an inevitable consequence of the gradual loss of elastin and the aging of the skin on the neck. You can enrich your life skills by learning how to get rid of lines on the neck. Keep reading to discover more about their causes and useful tips to eliminate neck lines.

Causes of Neck Lines

Lines on the neck area are a physiological consequence of the aging process, which starts with the progressive loss of skin elasticity. Our skin’s capacity to retain moisture gradually decreases, along with the capability of natural sebum production. This decrease in cutaneous moisture levels exacerbates the prominence of neck wrinkles and creases.

These are the most common causes of neck lines:

• Sun damage: Prolonged exposure to UV rays can accelerate the breakdown of collagen and elastin in the skin, which leads to the formation of wrinkles and fine lines on the neck.
• Smoking: Smoking reduces blood flow to the skin and depletes it of oxygen and vital nutrients, resulting in premature aging and the development of neck lines.
• Genetic factors: Genetics determines skin elasticity and how prone an individual is to developing wrinkles.
• Dehydration: Inadequate hydration can cause the skin to lose its elasticity and plumpness and exacerbate the neck lines.
• Facial expressions: Repetitive facial movements such as squinting, frowning, or even tilting the head downward can contribute to the formation of lines and creases on the neck over time. 

How to Get Rid of Lines on the Neck?

Addressing these causes through proper skincare, sun protection, hydration, and lifestyle changes can help minimize the formation of neck lines and maintain smoother skin and a more youthful neck appearance. Here are the concrete steps you can take: 

Exfoliate Your Neck Occasionally

Occasional exfoliation helps to prevent and reduce existing neck lines by promoting cellular turnover and enhancing skin rejuvenation. Through the removal of dead skin cells from your epidermis, exfoliation stimulates collagen synthesis and improves your skin’s texture. This leads to the reduced visibility of fine lines and wrinkles on your neck. Exfoliation also unclogs your pores, promotes better absorption of skincare products, and facilitates the delivery of essential nutrients to your skin. By incorporating exfoliation into your regular skincare regimen, you can effectively mitigate the signs of aging on your neck.

Sunscreen Is Mandatory

Sunscreen is a crucial preventative measure for getting rid of neck lines. By shielding your skin from harmful UV rays, sunscreen mitigates the breakdown of collagen and elastin fibers. This is essential for maintaining skin elasticity and suppleness.

UV protection not only prevents the formation of new wrinkles but also reduces existing ones. Regular application of sunscreen to your neck safeguards against photoaging, which is characterized by the development of premature wrinkles and fine lines due to prolonged sun exposure. 

Vitamin C Is Your Friend

Vitamin C, or ascorbic acid, is well-known as an efficient antioxidant. By neutralizing free radicals, vitamin C facilitates collagen synthesis, which enhances skin elasticity. In this way, vitamin C reduces the appearance of wrinkles and fine lines on your neck. 

Other than that, it brightens the skin tone and promotes an even complexion by inhibiting melanin production and reducing hyperpigmentation. Regular use of products containing vitamin C can promote skin rejuvenation and result in smoother and firmer skin on your neck.

Retinoids, as Well

Retinoids are derivatives of vitamin A. They work by binding to specific receptors in the skin and activating gene transcription, which leads to increased collagen synthesis and improved skin texture. Retinoids also promote the exfoliation of dead skin cells, unclogging pores, and preventing the formation of comedones.

Regular use of products with retinoids can diminish the appearance of fine lines and wrinkles on your neck. However, it’s important to use retinoids cautiously. Start with a low concentration and gradually increase it to minimize potential side effects such as dryness and irritation. Consulting a dermatologist before incorporating retinoids into your skincare regimen is advisable for optimal results and safety.

Do Not Forget Proper Moisturizing

Hydration is essential for maintaining the structural integrity of the skin, as it helps to preserve the elasticity and suppleness of the dermal tissue. Moisturizers containing humectants like glycerin and hyaluronic acid attract water molecules to the skin. That improves its moisture and reduces the visibility of fine lines and wrinkles.

Apart from that, emollients and occlusives in moisturizers form a protective layer on the skin’s surface, preventing transepidermal water loss and maintaining optimal hydration levels. 

Hyaluron Fillers

Hyaluronic acid fillers represent a very effective neck line treatment. Hyaluronic acid attracts and retains water molecules, providing immediate hydration and plumping effects. It stimulates collagen production and promotes long-term improvements in skin texture and firmness. These fillers are injected beneath the surface to augment and lift areas affected by wrinkles and creases. The procedure is minimally invasive and typically yields noticeable results with minimal side effects. 

Botox

When injected into the platysma muscle, Botox inhibits the release of acetylcholine, a neurotransmitter that triggers muscle contractions. By temporarily paralyzing the targeted muscle fibers, Botox prevents dynamic wrinkles from forming in the neck area. This results in a smoother and more youthful appearance of the neck. 

Botox and its alternatives are minimally invasive and typically require little to no recovery. However, it’s crucial to consult with a healthcare professional to determine the appropriate dosage and ensure safe application of Botox injections for optimal results.

Laser Treatments

Laser treatments use light energy to target specific layers of the skin to stimulate collagen production and promote cellular turnover. By inducing controlled thermal damage to the dermal tissue, lasers encourage the formation of new collagen fibers, which helps to improve skin elasticity and reduce fine lines and wrinkles in the neck area.

They can also treat skin discoloration and uneven texture, which results in a smoother complexion. Depending on the type and intensity of the laser used, treatments can be customized to target various concerns with minimal side effects, which makes them a popular choice for neck line removal.

 

Frequently Asked Questions

 

Are neck lines normal?

Yes, neck lines are a normal aspect of the aging process. As the skin ages, it undergoes physiological changes that lead to wrinkles and neck creases. Sun exposure, genetics, and lifestyle factors can all accelerate the development of neck lines, although they are expected to appear as you get older.

 

How to prevent an aging neck?

To prevent an aging neck, it’s essential to adhere to a comprehensive skincare regimen. It should include sunscreen products, regular moisturization, and the use of topical retinoids or vitamin C to stimulate collagen synthesis. Additionally, incorporating neck exercises and maintaining a healthy lifestyle can help preserve skin elasticity and minimize neck wrinkles over time.

 

Can neck lines go away?

Neck lines may improve with various cosmetic treatments and skin care interventions for stimulating collagen production and improving skin texture. However, the complete elimination of neck lines is typically not achievable without surgical intervention. Anti-aging treatments can help reduce the visibility of neck lines, but their complete removal depends on their depth, skin elasticity, and individual response to treatment.

While the terms stamina and endurance are commonly used as synonyms, there are certain differences in their definitions. Today, we are discussing the differences between stamina and endurance and providing recommendations on how to increase both.

Stamina vs. Endurance – The Differences

The main difference between stamina and endurance is in their results. While stamina centers on the body’s ability to sustain effort at high intensity, endurance implies the overall capability to endure physical challenges over an extended period of time. 

What Does Stamina Mean?

Stamina refers to both the mental and physical ability to sustain high-intensive activity. It allows people to engage in demanding activities like running, cycling, or swimming. Stamina is not solely limited to the physical aspect. It equally encompasses mental strength, which implies the capacity to stay focused and sustain cognitive effort without feeling fatigue. 

What Is Endurance?

Endurance is the body’s ability to persist through prolonged physical or mental exertion. It’s crucial to note that endurance can differ across distinct activities. For example, endurance in running may not be the same as in weightlifting. Fitness professionals also distinguish between two types of endurance: cardiovascular and muscular endurance.

Cardiovascular endurance implies the heart and lungs’ efficacy in supplying oxygen to the body during sustained physical activity. It is vital for activities like jogging or swimming. On the other hand, muscular endurance is the capacity of muscles to perform repeated contractions without fatigue. This type of endurance is essential for bodybuilding activities. 

How to Increase Stamina and Endurance?

Every kind of physical activity is useful for boosting sports performance. Still, cardio activities give the biggest results in terms of stamina and endurance.

Cardio Training

Performing cardio exercises primarily improves endurance. Those activities improve heart and lung function and increase the body’s oxygen supply. Elevated oxygen flow reduces fatigue and allows the body to sustain physical efforts for a longer period of time.

Weightlifting

Weightlifting improves muscular endurance. Through resistance training, the muscles adapt to sustained contractions over time. This increases their ability to endure repetitive movements. Over time, it gets easier to perform activities requiring strength for longer periods without feeling exhausted. 

HIIT

High-intensity interval training is an effective way to improve both stamina and endurance. A combination of intense activity and short periods of rest challenges the cardiovascular and muscular systems. HIIT also enhances the body’s ability to recover quickly.

Yoga

Practicing yoga primarily enhances your stamina. Yoga involves controlled breathing exercises, postures, and meditation, which promote balanced energy flow throughout the body. This leads to improved respiratory and cardiovascular function and increased stamina. Although yoga doesn’t encompass intense, prolonged exercise as much as other kinds of training, it promotes mental and physical health.

Fitness Tests for Stamina and Endurance

Fitness tests for stamina and endurance are valuable tools for measuring physical capability. The push-up and pull-up tests assess muscular endurance and measure the ability to perform these exercises repeatedly. They target specific muscle groups in the upper body to assess strength and stamina.

On the other hand, the VO2 max test evaluates cardiovascular endurance by measuring the maximum amount of oxygen the body can utilize during intense exercise. A higher VO2 max indicates better cardiovascular health and endurance. The results of this test are useful for evaluating a person’s physical abilities and creating targeted fitness programs to improve them.

To Sum Up

For an adequate workout program, it is essential to understand the difference between stamina and endurance. Striking a balance between the two enhances overall performance and boosts resilience in diverse activities.

 

Frequently Asked Questions

 

Do you need stamina or endurance for running?

Stamina and endurance are both important for runners. Stamina helps the body sustain effort, which is essential for maintaining a consistent pace during a run. On the other side, endurance ensures total power, allowing the body to endure physical demands over long distances. 

 

Does stamina make you stronger?

Stamina and strength are related but different aspects of physical fitness. While stamina is the ability to sustain effort over a longer period of time, strength refers to the maximum force a muscle or group of muscles can exert. Improving stamina through cardio exercises can indirectly contribute to strength development.

Endurance training increases strength and endurance, as well as the efficiency of muscle fibers. However, strength training, such as weightlifting, is still essential for reaching maximum strength. 

 

What are signs of good stamina?

Signs of good stamina show an individual’s ability to sustain physical activity without premature fatigue. A person with good stamina typically has steady energy levels throughout extended periods of exercise. Consistent breathing patterns, even during challenging activities, are indicators of strong stamina. The ability to recover quickly after efforts and engage in the following activities with minimal fatigue is also a positive sign. Overall, strong stamina is demonstrated through enduring performance across various physical tasks, which reflects a resilient cardiovascular and muscular system.

 

What builds stamina the fastest?

Increasing stamina quickly requires a combination of aerobic activities and high-intensity interval training. Activities like running, cycling, or swimming boost overall stamina, while HIIT accelerates endurance by combining intense exercise with short recovery periods. Consistency in training, increasing workout intensity, and healthy nutrition contribute to rapid stamina development.

 

What body type has the best stamina?

Body type is only one of many factors that determine stamina. Generally, people with a mesomorph body type often exhibit stronger stamina. However, genetics, training, and lifestyle habits also play significant roles. Individuals of any body type can develop and excel in stamina with a proper and consistent workout program.

 

What weakens stamina?

Several factors reduce stamina, including insufficient sleep, poor nutrition, and a sedentary lifestyle. Inadequate rest slows the body’s recovery and reduces stamina levels. A lack of nutrients and prolonged periods of physical inactivity reduce overall stamina.

 

What age has the most stamina?

Although stamina levels can vary among individuals, younger people generally show a higher level of stamina. However, strong stamina is achievable at any age through regular physical activity, a healthy diet, and a healthy lifestyle.

Calcium alpha-ketoglutarate is a mineral that helps the body reduce its high phosphate concentration and restore optimum calcium levels. Bodybuilders and people with various health conditions actively use it to improve energy, endurance, and exercise performance. To understand calcium alpha-ketoglutarate better, let’s begin with its main properties.

What Is Calcium Alpha-Ketoglutarate?

Calcium alpha-ketoglutarate (or calcium akg) is derived from the combination of calcium and alpha-ketoglutaric acid, which is a key factor in the tricarboxylic acid cycle (Krebs cycle). This compound is involved in cellular energy metabolism and serves as a substrate for enzymes that produce adenosine triphosphate (ATP), the primary energy source of cells.

It is often used as a dietary supplement to support energy production, enhance exercise performance, and promote bone mineralization. As a bioavailable source of calcium and a metabolically active precursor, this compound aids in various physiological processes within the human body.

Calcium Alpha Ketoglutarate Structure

Calcium akg has a distinct molecular structure. It is a compound formed of calcium, a mineral essential for bone health, and alpha-ketoglutaric acid. Molecules of alpha-ketoglutaric acid bind to calcium ions in calcium alpha-ketoglutarate, creating a stable complex. This synergy allows calcium alpha-ketoglutarate to play two roles: maintaining energy balance and providing calcium for cellular functions. 

Calcium Alpha-Ketoglutarate Benefits

There are numerous benefits of calcium alpha-ketoglutarate. Here is a more detailed explanation of how calcium alpha-ketoglutarate affects different body processes:

Anti-aging Properties

Its involvement in cellular processes vital for tissue integrity makes calcium alpha-ketoglutarate an effective anti-aging agent. Beyond its role in ATP generation, calcium alpha-ketoglutarate mitigates oxidative stress, which is one of the primary causes of aging. This compound modulates reactive oxygen species (ROS) and influences cellular redox balance, which contributes to preserving cellular function and preventing age-related damage. Besides, the presence of calcium supports bone health, which is an important aspect of longevity.

Heart Health

This mineral enhances cardiovascular function by promoting efficient energy production within heart cells. Its potential to mitigate oxidative stress contributes to the prevention of cardiovascular diseases. Through the regulation of blood pressure and blood vessels, calcium AKG further supports cardiovascular health. Ongoing research continues to explore its specific mechanisms and potential applications in heart health.

Reduced Inflammation

CaAKG exhibits anti-inflammatory properties by modulating key signaling pathways in the immune response. Its interaction with inflammatory mediators (cytokines and reactive oxygen species) helps regulate the inflammatory response. CaAKG also influences the activity of nuclear factor-kappa B (NF-κB), which is a protein transcription factor responsible for inflammation. Aside from that, CaAKG’s capacity to boost cellular antioxidant defenses helps to reduce oxidative stress associated with inflammation.

Metabolism

Calcium alpha-ketoglutarate is crucial for energy metabolism. Being a Krebs cycle intermediate, it converts nutrients into adenosine triphosphate, which is the main cellular energy source. This promotes efficient energy metabolism and metabolic flexibility. It also improves endurance and exercise performance. Additionally, its involvement in the TCA cycle regulates intermediary metabolites, supporting metabolic balance. Overall, calcium alpha-ketoglutarate shows promise in metabolic support, optimizing energy production and metabolic balance.

Gut Health

The metabolic and regulatory functions of calcium alpha-ketoglutarate are important for gut health. As a participant in the Krebs cycle, it contributes to the breakdown of nutrients and provides energy for the cells lining the digestive tract. This metabolic function enhances the integrity and function of the gastrointestinal lining. Besides, its strong antioxidant properties aid in the maintenance of a healthy gut by reducing oxidative stress.

Stem Cells Vitality

By influencing cellular metabolism, this mineral positively influences stem cell function. Calcium alpha-ketoglutarate contributes to energy production within stem cells. It also enhances mitochondrial function, which is necessary for optimal stem cell activity. By supporting these metabolic processes, calcium alpha-ketoglutarate fosters the self-renewal and differentiation potential of stem cells. Furthermore, it has been observed to modulate signaling pathways associated with cell proliferation and tissue regeneration. 

Doses and Side Effects

The optimal dosage of calcium alpha-ketoglutarate depends on individual health factors and specific therapeutic goals. The recommended daily dose ranges from 1,000 to 3,000 mg. While CaAKG is generally well-tolerated, in certain cases, higher doses may cause mild gastrointestinal discomfort, such as bloating or nausea. However, it is advisable to be cautious to ensure optimal effects and mitigate any potential side effects.

Conclusion

Calcium alpha-ketoglutarate is a powerful anti-aging agent and sports performance supplement. Although there is not enough scientific evidence to support these claims, this amazing compound undoubtedly holds promise in longevity research.

 

Frequently Asked Questions

 

What is calcium alpha ketoglutarate used for?

Calcium alpha-ketoglutarate is used in different health conditions. Primarily, it is used as a food supplement to support energy metabolism, enhance muscle mass, and boost sports performances. It has anti-inflammatory effects that can help manage inflammatory diseases. Studies have also indicated that CaAKG may be useful for improving stem cell function.

 

When should I take AKG?

For optimal results, take alpha-ketoglutarate in the morning, with or before breakfast. In this way, it is easier for absorption and utilization in your body.

 

Does alpha-ketoglutarate reverse aging?

Research has demonstrated that AKG supplementation can positively impact certain aging-related processes, such as mitochondrial function and cellular energy production. However, aging is a complex biological process with various contributing factors, and AKG should be viewed as part of healthy aging. Rather than reversing the aging process, alpha-ketoglutarate may contribute to preserving vitality and slowing down the aging process.

 

What is the difference between AKG and calcium AKG?

The main difference between alpha-ketoglutarate and calcium alpha-ketoglutarate lies in their formulations. AKG is the standalone compound, while CaAKG is the calcium salt of AKG. When compared to alpha-ketoglutarate, calcium alpha-ketoglutarate may provide additional advantages. The addition of calcium to alpha-ketoglutarate improves its stability and bioavailability, which leads to better absorption in the digestive tract. 

Magnesium malate is a compound composed of magnesium and malic acid. Although both magnesium and malic acid have individual advantages, magnesium malate as a compound shows better absorption than both substances individually. Stay tuned until the very end and learn everything about magnesium malate benefits.

What Is Magnesium Malate?

Magnesium is a mineral that participates in numerous physiological processes: muscle and nerve function, energy production, and bone health. Malic acid increases the acidity of magnesium malate and enhances the absorption of magnesium in the digestive system. The combination of magnesium and malic acid is advantageous for individuals that need more energy, reduced muscle pain, and better sleep patterns. Research suggests that magnesium malate may be particularly beneficial for people with fibromyalgia and different kinds of fatigue syndromes. 

Magnesium Malate Benefits

This bioactive compound has a wide range of positive effects on various physiological processes. Here is a breakdown of magnesium malate’s benefits:

Better Absorption

The synergy between magnesium and malic acid provides better absorption of both compounds. Malic acid increases the solubility of magnesium in the gastrointestinal tract, which facilitates its absorption. Improved solubility results in greater bioavailability of magnesium, which ensures that the body absorbs a larger amount of the compound.

Circadian Rhythm Regulation

Together with melatonin, magnesium regulates the body’s internal clock, known as the circadian rhythm. It is involved in neurotransmitter pathways that impact mood and may mitigate symptoms of depression. Malic acid’s synergistic effects further support magnesium’s function in maintaining balance in the sleep-wake cycle. Their interaction leads to better sleep quality, mood stability, and potentially reduced symptoms of depression.

Better Muscle Contraction

Magnesium is involved in the regulation of ion channels and ATP synthesis, the primary processes for muscle function. Malic acid, accompanying magnesium, enhances the bioavailability of magnesium and ensures its availability in muscle cells. Their combination in magnesium malate supports optimal muscle contraction by facilitating the release and utilization of energy within the muscles. This results in better muscle function, strength, and overall sport performance.

Easier Blood Sugar Management

As an essential cofactor for enzymes involved in insulin signaling, magnesium regulates glucose uptake by cells. Improved magnesium levels contribute to better insulin sensitivity and promote efficient glucose utilization in cells. As a result, the body can sustain optimal insulin levels throughout the day, which is essential for optimal metabolic health.

Blood Pressure Control

While magnesium relaxes blood vessels, promotes vasodilation, and improves blood flow, malic acid enhances its vasodilatory effects. This combined action lowers blood pressure and improves overall cardiovascular health.

Accelerated Exercise Recovery 

Magnesium is necessary for proper muscle function, energy production, and electrolyte balance. Its function in protein synthesis further promotes tissue repair. Malic acid, on the other hand, ensures efficient muscle recovery. Their synergistic effects reduce muscle soreness, cramps, and fatigue after exercise.

Improved Skin Health

Magnesium takes part in the synthesis of collagen, a protein necessary for skin elasticity and structure. Additionally, it protects the skin from oxidative stress. Magnesium malate promotes hydration, reduces inflammation, and supports overall skin integrity. 

Magnesium Malate Foods

In lower dosages, magnesium malate is naturally present in certain foods. On the other hand, many fruits contain malic acid. It is not possible to obtain magnesium malate in concentrated form directly from nutrition, but both compounds can be obtained individually from the following foods:

Magnesium sources:

1. Vegetables:
   • Spinach
   • Kale
   • Swiss chard
   • Broccoli
   • Brussels sprouts
2. Nuts and seeds:
   • Almonds
   • Cashews
   • Pumpkin seeds
   • Sunflower seeds
3. Whole grains:
   • Brown rice
   • Quinoa
   • Oats
   • Whole wheat
4. Legumes:
   • Black beans
   • Chickpeas
   • Lentils
5. Seafood:
   • Mackerel
   • Salmon
   • Halibut
6. Dairy products:
   • Milk
   • Yogurt
   • Cheese
7. Fruits:
   • Avocado
   • Banana
8. Cocoa

Malic acid sources:

• Apples
• Cherries
• Peaches
• Pears
• Apricots
• Watermelon
• Grapes
• Tomatoes

Magnesium Malate Dosage  

The optimal daily doses of magnesium malate vary based on age, gender, and health condition. Generally, the recommended doses for magnesium range from 310 to 420 mg per day for adults.

Here is an overview of recommended doses according to age and gender:

Age Group	Male RDA (mg/day)	Female RDA (mg/day)
Children (9-13)	30-240	30-240
Adolescents (14-18)	400-410	360
Adults (>18)	400-420	310-320

Magnesium Malate Side Effects

Magnesium malate is generally well-tolerated, but excessive intake may lead to mild gastrointestinal side effects. These effects are primarily attributed to magnesium’s osmotic properties, which draw water to the intestines. Individuals with renal impairment should exercise caution, as high magnesium levels can exacerbate kidney issues. Excessive magnesium intake may interfere with medications or result in electrolyte imbalances. If you have preexisting conditions or are taking medications that may interact with magnesium malate, you should adhere to the recommended dosage guidelines.

Conclusion

As an effective combination of magnesium and malic acid, magnesium malate is beneficial for nerve function, muscles, mood, sleep, and relaxation. Considering the rare side effects on the gastrointestinal tract, always consult with a healthcare professional before starting to use it.

 

Frequently Asked Questions

 

When to take magnesium malate?

Some people find it helpful to take magnesium malate in the evening, as magnesium supports relaxation and promotes better sleep. However, it can be taken at any time of the day. It is generally well-absorbed, so it can be taken with or without food. Anyway, it is essential to maintain consistency in daily intake to achieve optimal results.

 

Does magnesium malate help you sleep?

Magnesium regulates certain neurotransmitters and activates the parasympathetic nervous system. It also supports the production of melatonin, a hormone crucial to the sleep-wake cycle. Malic acid enhances magnesium’s effectiveness. While research suggests potential benefits for sleep quality, individual responses can differ.

 

Does magnesium relax muscles?

Yes, magnesium has muscle-relaxing properties. It acts as a natural calcium antagonist, preventing muscle contractions caused by calcium. Magnesium influences neuromuscular signals and helps regulate muscle contractions by binding to receptors on the muscle cell membrane. Through stimulation of acetylcholine release, it facilitates muscle relaxation. Overall, magnesium is beneficial for conditions like muscle spasms and tension.

 

Does magnesium malate cause diarrhea?

Yes, magnesium malate can cause diarrhea as a side effect. It’s crucial to adhere to the recommended dosages to minimize this side effect.

 

Can magnesium make you nauseous?

While magnesium is generally well-tolerated, higher dosages may lead to nausea. As magnesium influences the gastrointestinal tract, it can trigger the release of stomach acid. Magnesium supplements are more likely to cause nausea when taken on an empty stomach.