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Nine Recent Studies on Vitamins, Fruits+Veggies, Ketogenic Dieting for Endurance Athletes, Blood Pressure, Cognitive Function, Depression & Gene-Diet-Interactions from 10/17

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Looking for the very latest on nutrition science? Look no further: most of the results presented in this installment of the short news have not yet been officially published after their presentation on a conference of the Nutrition Society . I hope you don't mind that I decided to pool the most interesting of the latest studies from the Proceedings of the Nutrition Society in a single article. With the articles on vitamin D, B-vitamins, ketogenic diets in endurance athletes, and so on and so forth all being addressed individually, you can still skip studies you may not be interested in and get the gist (read the title and  the last paragraph of each bullet point) within seconds. As it is usually the case for short-news that are based on presentations at a conference, it will take time for the full papers to be written, reviewed and published. Accordingly, I cannot tell you how many eggs the subjects in the keto-diet study ate and whether they consumed their stakes rare or we...
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Vitamin B12 - A Nutrition Guide for Vegetarians & Vegans: From Nori to Mushrooms, Omnivores Can Benefit, Too!

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With 77µg per 100g of the Nori leaves in the wrapping sushi makes an excellent B12 source, even if you stick to the vegan, no tuna version ;-) If this is not your first visit to the SuppVersity you will be aware that I am not a exactly a proponent of vegetarianism let alone vegan dieting. Just like any other severely restrictive diet people who don't eat animal products are at an increased risk of nutrient deficiencies. For vegetarians and even more so for vegans, it is not exactly easy to cover their daily requirements of vitamin A, vitamin D3, iron, cholesterol (yes, cholesterol is an essential nutrient!), n-3 polyunsaturated fatty acids and saturated fats. The most urgently needed nutrient for the average vegetarian / vegan dieter, however is vitamin B12, or cobalamin, as scientists say. Actually dairy happens to be an excellent B12 source. Why not become lacto-vegetarian? Dairy Has Branched-Chain Fatty Acids! Is There Sth. Like a Dairy Weight Loss Miracle? ...
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The Fat Truth Behind the Dairy Weight Loss Miracle: MUFA and PUFA Impair, Saturated Fat and Plenty of Micronutrients Drive Full-Fat Dairy-Powered Fat Loss.

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Image 1: Kids who drink more milk, tend to be leaner... and that despite (?) the fact that this stuff comes out of an animal and is full of bad cholesterol and fat - outrageous ;-) Plenty of interesting news, lately, so this one - just like the recently released hypertrophy / hormone correlation study by Stuart Phillips, about which I have been talking in yesterday's installments of the Intermittent Thoughts got somewhat delayed. With the Christmas holidays and the approaching and all those New Year's weight loss resolutions (I would prefer the term "fat loss resolution", though ;-) already on your mind, I do yet think that it is about time to break the news on the "fat" reason for the purported beneficial effects an increased consumption of dairy products during periods of caloric restriction appears to have on weight and more specifically body fat loss ( Linn. 2000 ; Peirara. 2002 ; Shahar. 2010 ). Dairy, calcium or simply the right macronutrient co...
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Want B12, But Hate Meat? Drink Milk! SNAC-Fortified Cyanocobalamin 136% More Bioavailable Than Standard B12 - Still Less Effective Than B12 From Cow's Milk

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Figure 1: Milk still rules the world (of B12 supplements ;-) Vitamin B12 deficiency is probably more prevalent, than many people would have it. The water-soluble vitamin is most abundant in foods of animal origin and vegetarians (let alone vegans) are as much at risk of having inadequate B12 levels, as people with achlorhydria and, consequently, low intrinsic factor (an enzyme that requires an acidic environment to function and facilitate the utilization of B12 from foodstuff), or more generalized disturbances of the gastrointestinal structure due to aging (food-cobalamin malabsorption becomes increasingly prevalent after the age of 50), gastric resection, ileal resection, Crohn's disease, and bacterial overgrowth of the intestine. With vitamin B12 deficiency affecting cell division and precipitating to megaloblastic anaemia and neuropathy, close monitoring not only of vitamin B12 intake, but also of its proper utilization...
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1000mcg Oral Vitamin B12 do not Bring Low Plasma Levels Back to Normal

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You probably take a multivitamin , do you? Well, you eat healthy, as well? But does this mean you get enough of all nutrients? Maybe... maybe not. In a recent study ( Baer. 2011 ) on vitamin B12 deficiency and supplementation in healthy young women, of the 300 participants, 137, i.e. 46%, had low-normal plasma levels of vitamin B12 . Interestingly, in participants with very low B12 levels, neither supplementation with 1000mcg of oral methylcobalamin , nor the consumption of a cereal meal (probably a bad idea, anyway) 4x/week for three months was able to restore B12 to an acceptable level: Supplementation of either vitamin B12 pill or 100% RDA fortified cereal for 3 consecutive months resulted in significant (p < 0.05) increase in mean plasma vitamin B12 levels in all subjects ( Table 4 ). Subjects whose baseline plasma vitamin B12 status was < 200 pg/ml were not observed to increase plasma vitamin B12 levels to at or above the 250 pg/ml benchmark following three months su...
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Going Vegan? Better Get Some B-12 Lozenges

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While my personal credo is: "Man is made for eating meat." I respect everyone who - for ethical or whatever reasons - refuses to do so. In spite of that, a recent study by Gilsing et.al. ( Gilsing. 2010 ) found that vegetarians and vegans even more so, have a high risk of being vitamin B12 deficient. In their conclusion on the evaluation of the EPIC-Oxford cohort study, the scientists write: the results from this study show that vegetarians and vegans have much lower concentrations of serum vitamin B12 but higher concentrations of folate in comparison with omnivores. Mean serum vitamin B12 was not associated with the duration of adherence to a vegetarian or vegan diet, which may indicate that mechanisms that maintain circulating concentrations of vitamin B12 are upregulated in vegetarians and vegans. Further research into the health effects of vitamin B12 deficiency and depletion in vegans and vegetarians is warranted , and vegetarians and vegans should ensure a regular i...
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