Creatine has long been touted among athletes. Two studies look at how creatine supports circulation and bone health. In the same studies, glucosamine and chondroitin and soy isoflavones supported a healthy inflammation response and bone health, respectively. Find out more about just how these nutrients may help you keep moving.

Nutrients improved circulation and reduced inflammation in two new studies

Creatine improved circulation, lowered blood pressure

Athletes have traditionally used creatine to build strength and speed for short bursts of high-intensity exercise, but few studies have tested creatine for its effects on circulation. In this study, 40 healthy, moderately active men, average age 28, took 20 grams of creatine per day.

After one week, while there was little or no change in resting pulse, body mass, and signs of inflammation, systolic and diastolic blood pressure decreased by 1.8 and 1.5 mmHg, respectively.

Blood flow through the smallest blood vessels, known as capillaries, improved, and density of capillaries nearest the skin also increased, contributing to better blood circulation. Doctors now plan studies in those with impaired circulation.

Reference: Nutrition Journal; 2014, Vol. 13, No. 115, 1475-2891

Glucosamine and chondroitin reduced signs of systemic inflammation

Earlier lab studies found glucosamine and chondroitin have anti-inflammatory properties, but there are few studies of the effects of these nutrients in humans. In this study, doctors measured signs of inflammation in 217 men and women, aged 50 to 75, who were, or were not, taking glucosamine or chondroitin supplements.

Compared to those who did not take chondroitin supplements, men and women who took chondroitin an average of twice per day had levels of the inflammatory factor—high-sensitivity C-reactive protein—that were 36 percent lower than non-users. For glucosamine, compared to participants who did not take a supplement, regular glucosamine users had levels of high-sensitivity C-reactive protein 28 percent lower than non-users.

The researchers also measured a second inflammatory factor, prostaglandin E2, and found similar lower levels in both glucosamine and chondroitin users compared to non-users.

Reference: Journal of Complementary and Alternative Medicine; 2014, Vol. 20, No. 6

Nutrients help preserve bone density in women

Creatine and resistance training

The body produces creatine, a compound that helps the body create energy and muscle, also popular as a sports supplement. In this study, 47 postmenopausal women participated in a resistance training program three days per week while taking 45 mg of creatine per pound of body weight per day or a placebo.

After one year, the creatine group had 1.2 percent less bone mineral density while the placebo group had 3.9 percent less. The finding is important because bone loss directly increases chances of fracture. Also, while the placebo group experienced a 4 percent decline, women in the creatine group saw 1.4 percent more new bone at the thigh, decreasing chances for fracture, doctors said.

Reference: Medicine and Science in Sports and Exercise; 2015, Vol. 47, No. 8, 1587-95

Soy helps preserve bone

Soy isoflavones have a mild estrogen-like effect that may help offset the natural decline in estrogen during menopause and help preserve bone. To determine bone health, doctors measured the amount of calcium excreted at the start of this study, and after each 50-day study period, testing a standard bone loss drug or a series of isoflavone doses.

The 24 postmenopausal women in the study took the prescription osteoporosis drug risedronate or various doses of soy isoflavones every 50 days. While women taking the prescription drug retained the most calcium in bone, women who took the soy isoflavones also saw a benefit. The most effective mixture was a total of 105 mg of the soy isoflavones genistein, daidzein, and glycitein in their natural ratios, which increased calcium retained in bone by 7.6 percent.

Reference: American Journal of Clinical Nutrition; August, 2015, Published Online

Betsy’s Note: This article is for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease. Consult your healthcare provider. It is always a smart idea to check with your doctor or pharmacist before beginning any new supplement, especially if you take prescription or OTC medication and/or have a known medical condition.  Be aware, for example, that creatine can be harmful in too large a dose and is not recommended for those with kidney disease or at risk for kidney disease. Glucosamine and chondroitin also thin blood and are usually sourced from shellfish. Soy isoflavones also thin blood and may be contraindicated if you have a history of hormonal-based cancers.

Article copyright 2015 by Natural Insights for Well Being. All rights reserved. Used with permission.

 

 

 

Glucosamine and chondroitin reduced signs of systemic inflammation

Earlier lab studies found glucosamine and chondroitin have anti-inflammatory properties, but there are few studies of the effects of these nutrients in humans. In this study, doctors measured signs of inflammation in 217 men and women, aged 50 to 75, who were, or were not, taking glucosamine or chondroitin supplements.

Compared to those who did not take chondroitin supplements, men and women who took chondroitin an average of twice per day had levels of the inflammatory factor—high-sensitivity C-reactive protein—that were 36 percent lower than non-users. For glucosamine, compared to participants who did not take a supplement, regular glucosamine users had levels of high-sensitivity C-reactive protein 28 percent lower than non-users.

The researchers also measured a second inflammatory factor, prostaglandin E2, and found similar lower levels in both glucosamine and chondroitin users compared to non-users.

 

Reference: Journal of Complementary and Alternative Medicine; 2014, Vol. 20, No. 6