🤓For those who love to geek out on research like we do—welcome back! And if you’re new here, we occasionally share some of the latest studies that impact health and performance, along with our quick takes. These insights can help you make more informed choices about your nutrition and overall health. Let’s dive in!
🐟Omega-3s & Athletic Performance
📖 International Society of Sports Nutrition Position Stand on Omega-3s
🔗 Read the study
Nutrify Notes: This latest position stand highlights how Omega-3 polyunsaturated fatty acids (PUFAs) may benefit endurance, strength, recovery, sleep, and immune function—especially for athletes who may not be getting enough.
Takeaway: Don’t eat fatty fish regularly or supplement with Omega-3s? You might be missing out. But instead of guessing, we’re big fans of testing. Checking your Omega-3 levels can help determine if a supplement is needed. Learn more about Omega-3 testing.
🌞Vitamin D: More Than Just Bone Health
📖 Vitamin D: Evidence-Based Health Benefits & Guidelines
🔗 Read the study
Nutrify Notes: The updated 2024 Endocrine Society guidelines no longer recommend routine Vitamin D testing or supplementation—except in children, pregnant women, pre-diabetics, and older adults. This paper challenges that stance, arguing the guidelines focused only on bone health (and highlighted some valid methodological concerns with the underlying bone health studies) while overlooking Vitamin D’s role in muscle function, brain health, immunity, heart health, and even cancer prevention.
Takeaway: 25% of Americans have Vitamin D levels below 20 ng/mL, which may not be enough. Research suggests maintaining levels above 30 ng/mL through daily supplementation (~2000 IU/day) could lower disease risk. We say: Test, don’t guess which is why we recommend regular InsideTracker biomarker testing for our clients.
💪🏻Creatine for Performance: What Does the Research Say?
📖 Does Creatine Supplementation Enhance Performance in Active Females?
🔗 Read the study
Nutrify Notes: This systematic review looked at 27 studies on creatine supplementation in women (spanning nearly three decades!). Some showed improvements in strength, power, and anaerobic performance—but many had poor study designs that didn’t fully consider the nuances of female physiology.
Takeaway: We need more high-quality research on female athletes! That said, creatine has a growing body of evidence supporting its benefits for performance, recovery, and even brain health in women. Thinking about trying it? Choose a high-quality, third-party tested supplement for safety and efficacy.
👤Myth Bust: Prevagen’s Claims
📖 Changes to Prevagen’s Marketing Claims
🔗 Read the update
Nutrify Notes: A federal judge ruled that Prevagen, a supplement marketed for memory and cognitive support, cannot claim it improves memory or cognition due to lack of quality evidence.
Takeaway: Surprised? You shouldn’t be. While dietary supplements are regulated, enforcement (if it happens) can be slow—this ruling took seven years! This is another example of why we always stress: Be an informed supplement consumer!
Looking for actionable, evidence-based insights & support to help you reach your health and performance goals? Schedule a complimentary information call today! Limited coaching spots are available, so act now & together, we’ll uncover quick wins and create a clear, personalized path to help you achieve your goals.
