I'm writing part of this supplement science update while in a car. My road trip was delayed six hours. And I'm looking into a bright white computer screen when I would normally be asleep with melatonin surging. Life happens.
Fortunately, I'm not expected to do anything physically intensive like running today. But I'm looking forward to getting back to my usual melatonin cycle. And this brings to mind a study of how blue light inhibits melatonin secretion.
Boswellia Serrata May Enhance Motor Memory
This study had 24 men, ages 58-62, take a placebo or 500 mg boswellia serrata (frankincense) twice a day for 4 weeks, while completing a program aimed to improve motor memory. Participants had moderate mental status.
To measure motor memory, a linear move machine model was used. Participants would slide the handle of a measurement device several times, followed by targeting the same distance by memory.
The placebo group saw no improvement in motor memory. The group taking boswellia serrata showed improvement in motor memory at the end of the program, and even two weeks after completion of the program.
Omega 3 May Offset Genes for Weight Gain
Instead of conducting a clinical trial, this study used observational data collected in three big cohorts with DNA, health, and diet data. They included 11,330 women from the Nurses’ Health Study, 6,773 men from the Health Professionals Follow-Up Study, and 6,254 women from the Women’s Health Initiative.
The researchers developed a Genetic Risk Score for obesity based on 77 genetic variations. Researchers verified that a greater Genetic Risk Score for obesity was associated with higher body mass index (BMI).
Statistical analysis revealed that BMI was lower than expected with fish intake at least 4 times per week. They also found that omega 3 intake offset weight gain otherwise expected in association with two specific genes. The group with the highest omega 3 fat intake had lower weight and a greater decrease in BMI.
Evening Caffeine Use May Decrease Sleep Quality
This study involved 15 male runners, with an average age of 23.7 years. They had just finished a competitive 800 m running season. And they consumed 250–572 mg caffeine daily. The participants were asked to continue their usual diet and hydration routines and not to use caffeine within 24 hours of any data collection.
Participants showed up at a track at 8:00 pm. They consumed a placebo or 6 mg caffeine per kg body weight. Then, 45 minutes later, they ran 800 m. Sleep quality was measured that night.
A full 24 hours after the first run, participants repeated the 800 m run. And the whole trial was repeated again a week later.
The researchers found no significant benefit to the caffeine. And they found that sleep quality decreased over the period of the study.
Here are some of my observations regarding this study:
First, the runners regularly consumed 250-572 mg caffeine. And we've seen studies, before, where regular caffeine use reduces the performance enhancing effect of caffeine.
Second, most studies of caffeine use 2.5-5 mg caffeine per kg body weight. This study used 6 mg caffeine per kg body weight. With a higher dose, more side effects are expected.
And third, the runners took the caffeine at 8:00 pm. There was likely not enough time for the the caffeine to clear their body before trying to sleep. This would be especially true if some of them were genetically predisposed to metabolize caffeine more slowly.
Thrivous has developed advanced supplement formulas that incorporate Boswellia Serrata, Omega 3, Caffeine, and Melatonin. They are available, respectively, in Tenacity, Omega, Surge, and Serenity.
Each serving of Tenacity Arthroprotector provides 100 mg of ApresFlex Boswellia Serrata. ApresFlex is the next generation extract of Boswellia Serrata Resin with improved bioavailability that promotes healthy joints and connective tissues. And it may enhance motor memory. Tenacity also provides clinical doses of Turmeric Curcumin with Black Pepper, S Adenosyl Methionine, and Vitamin K Complex to enhance joint and bone function for better aging.
Each serving of Omega Cardioprotector provides 500 mg Omega 3 from 1430 mg Fish Oil powder. It supports healthy triglyceride levels. And it may offset genes for weight gain. Omega also provides clinical doses of Garlic and Pycnogenol to support healthy cholesterol levels, and to enhance heart and circulation function for better aging.
Each serving of Surge Acute Nootropic provides 100 mg of Caffeine. It also provides clinical doses of L Theanine and Panax Ginseng to enhance both energy and focus, for improved mental and physical productivity when you need it most. Thrivous recommends only occasional use of Surge to avoid developing a tolerance and losing its benefits.
Each serving of Serenity Nightly Nootropic provides 5 mg of Melatonin. It also provides clinical doses of L Theanine and Magnesium Glycinate. This formula may enhance relaxation and sleep, thereby facilitating focus and productivity the next day.