A recently published meta-analysis (essentially an analysis of multiple clinical studies) attempted to answer an important question: Can probiotics help older adults think better?

Key Research Findings
The analysis found that probiotics significantly improved cognitive performance compared to a placebo in older adults already experiencing memory and thinking difficulties. Study participants were between 60 and 82 years old, with many having cognitive impairment related to Alzheimer’s disease.

The research examined various probiotic formulations, primarily containing Lactobacilli and Bifidobacteria strains. Treatment periods ranged from 4 to 52 weeks, though 12-week interventions were most common across the studies.

Why? Understanding the Gut-Brain Connection
The relationship between gut bacteria and brain function becomes increasingly important with age. Older adults typically have less diverse gut microbiota than younger people, and those in long-term care facilities show even greater reductions in bacterial diversity compared to those living independently.

Probiotics may support cognitive health through several biological mechanisms. They can reduce inflammation throughout the body, improve blood sugar regulation, and decrease oxidative stress; these are all factors that contribute to brain aging and cognitive decline. Chronic inflammation and poor glucose control have been consistently linked to increased dementia risk.

Animal research has provided additional understanding of how gut bacteria influence brain function. Studies show that probiotics can reduce stress responses and increase levels of GABA, a neurotransmitter that promotes calmness and mental clarity. Some research also suggests that certain probiotics can increase brain levels of DHA, an omega-3 fatty acid essential for proper brain function.

Two surprising results
I was particularly interested in two takeaways from the study. First, single-strain probiotics actually seemed to work better than multi-strain probiotics for improving cognitive function. Second, the best benefits appeared in situations where participants took probiotics for 12 weeks or less.

To be honest, I’m at a loss for words about these two conclusions, except that I was surprised by both of them.

Conclusion
Current evidence suggests that probiotics may offer cognitive benefits specifically for older adults who already have memory or thinking problems. The supplements may be particularly helpful for those with more significant cognitive difficulties.

Probiotics are generally considered safe with minimal side effects and have many benefits beyond just improved cognition. For those reasons, we can heartedly recommend them. We look forward to seeing further high-quality studies that will help determine the best probiotic strains, optimal dosages, and treatment duration for cognitive health.

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For a health newsletter, I may talk about coffee a bit too much, in glowing terms at that. There is a reason: I have a bias in that coffee is just pretty important to me.

There are two important aspects of coffee that extend beyond its taste and the presence (or absence) of health benefits.

• Coffee is my ritual during a very important part of the day for me: the 30-60 minutes after I first get up, where I intentionally try to stay unproductive and relaxed. That is important. I will go to the mat for that ritual, not just because it improves quality of life, but also because it is healthy to invest my time that way.
• Coffee is a community-building activity. I recently read a great article making a case for alcohol consumption. The gist was that alcohol is a ritual in which people get to know each other (at a local bar, etc.), and has been an important social lubricant for thousands of years. Alcohol is not a big part of my life, but I get the point, and coffee is often my substitute for alcohol in that regard. Sometimes, I just drink with Marla, and sometimes, it is with other people. However, coffee is generally a communal experience.
  For these two reasons, I will unapologetically argue that coffee makes my life better. Perhaps I could switch to a healthier drink, but I haven’t found anything that works as well.

Now, that being said, a new study recently published makes a bold claim that coffee consumption is connected to healthy aging. In other words, from a health perspective, you can “have your coffee and drink it too.” 🙂

The study examined the relationship between coffee consumption and healthy aging in over 47,000 female nurses followed for several decades starting in the 1970s. The research found that women who consumed the most caffeine (equivalent to nearly seven cups of coffee daily) between the ages of 45-60 had 13% higher odds of healthy aging compared to those consuming the least (less than one cup daily).

The study defined “healthy aging” as women who were 70 or older in 2016, reported good physical and mental health with no cognitive impairment, and were free of 11 chronic diseases, including cancer, Type 2 diabetes, heart disease, and Parkinson’s disease. Only about 3,700 women met these criteria.

Importantly, the benefits were specifically linked to caffeinated coffee. Drinking tea or decaffeinated coffee showed no association with healthy aging, possibly because participants consumed less of these beverages overall, or due to their different caffeine content and chemical compounds. Interestingly, cola consumption was associated with significantly decreased odds of healthy aging.

The findings align with extensive research linking coffee to health benefits. A recent study of over 46,000 U.S. adults found that consuming one to three cups daily reduced death risk by about 15% over nine to 11 years. However, this benefit disappeared when people added more than half a teaspoon of sugar or significant amounts of saturated fat to their coffee.

Previous research has also connected regular coffee consumption to lower risks of heart disease, Type 2 diabetes, Parkinson’s disease, liver disease, osteoporosis, and certain cancers. While these observational studies cannot prove causation, the consistency of findings across multiple studies suggests genuine benefits.

Researchers aren’t entirely certain why coffee may be protective. Caffeine appears to improve memory and protect brain cells in animal studies, while both regular and decaf coffee contain hundreds of compounds that may reduce inflammation and prevent cell damage.

Here is my advice: if you don’t drink coffee now, don’t feel any compulsion to start in the hopes of improving your health. Focus on more proven health strategies like balanced nutrition, regular exercise, adequate sleep, and social engagement.

But, if you do drink coffee and it improves your life, including in the areas of mindfulness and engagement with other people, don’t feel guilty. Drink up!

Foto de Jakub Dziubak en Unsplash

A year or so ago, I recorded this video comparing the various chlorophyll options at Caring Sunshine.

The reason I am bringing up this video again is not because of which of our chlorophyll options is the best value (Clorofila ES, by the way), but to remind you of how we think you can effectively price-shop supplements in any category.

And, let’s be real: this is a good time to talk about how you can save money. There does not seem to be a lot of extra money lying around these days 🙂

Let’s talk about this in terms of questions that we typically get at Caring Sunshine. Here are two very common ones:

• How many capsules are in the bottle?
• How much does the product cost?

The main problem with these questions is that they are focused on the wrong things. When considering the cost of supplements, your primary focus should be on a metric that few companies readily provide: the cost per day.

If a product contains 30 tablets and the instructions call for you to take one per day, that represents a 30-day supply. If the price is $30, the cost per day is $1.

Asking how many capsules are in a bottle is not helpful unless you know how many of those capsules you will be taking each day. Only when you know both numbers can you accurately calculate your actual cost.

At Caring Sunshine, we provide the cost per day for every product and even give you the ability to sort and filter products based on cost per day. It is important to us that you have that information.

I wish I could say it is that easy to price shop supplements, but it isn’t. As you hear me discuss in the video above, you sometimes need to isolate down to the active ingredient in products, normalize the amounts of active ingredients between products, and then compare the cost per day based on the quantity of those active ingredients.

And obviously, there are other factors that can complicate things as well: the quality of ingredients, the form of the ingredients, and much more.

However, if cost is your primary concern, cost per day is a metric you should consider first. Get used to looking at the cost per day on Nature’s Sunshine products if you can.

One last tip, which most of you will find obvious. With no exceptions, buying bigger sizes (when available) always saves you money. There is a big difference in the cost per day between buying the 180-count Vitamin D3 vs the 60-count Vitamin D3. You also save money buying the 2-pack of Chlorophyll ES vs the single bottle.

Foto de Corinna en Unsplash

Last week, Nature’s Sunshine launched a Liquid Vitamin D3 & K2 product. It has turned out to be the most successful product launch in recent memory, at least from our perspective. We have run out of it a few times already.

Let’s talk about why this combination is so potent. Vitamin D3 and K2 are often combined in supplements because they work synergistically to support bone health and calcium metabolism, with each vitamin addressing potential problems created by the other when taken alone.

The Calcium Connection
Vitamin D3 significantly increases calcium absorption in the intestines—sometimes by as much as 30-40%. While this enhanced absorption is beneficial for bone health, it creates a potential problem: where does all that extra calcium go? Without proper guidance, calcium can accumulate in soft tissues like arteries, kidneys, and heart valves rather than being deposited in bones where it’s needed.

This is where vitamin K2 becomes crucial. K2 activates two key proteins that direct calcium traffic in the body:

Osteocalcin: This protein acts like a calcium magnet in bones, helping to incorporate calcium into the bone matrix

Matrix Gla Protein (MGP): This protein works as a calcium traffic controller, preventing calcium from depositing in arteries and other soft tissues

The Synergistic Effect
When D3 and K2 work together, they create an efficient calcium management system. D3 ensures adequate calcium is available by enhancing absorption, while K2 ensures that calcium ends up in the right places—strengthening bones while protecting cardiovascular health.

Research suggests this combination may be particularly important for older adults, who often have both vitamin D deficiency and declining K2 status. Some studies indicate that taking high doses of vitamin D3 without adequate K2 might actually increase the risk of arterial calcification, though this remains an area of ongoing research.

Foto de Michele Blackwell en Unsplash

We have been remiss about talking about the new weight loss drugs here. Many of you are probably taking them, and if not, you know people who are on them.

Obviously, we don’t sell these drugs, but I am not necessarily opposed to them. Honestly, I have concerns for several reasons, but I try to stay open-minded. Let’s discuss the facts about these drugs, the science behind them, and the associated risks, and I will then provide a few closing opinions.

GLP-1 drugs, including popular medications like Ozempic, Wegovy, and Mounjaro, are a class of diabetes and weight-loss medications that have gained significant attention for their effectiveness. Originally developed to treat type 2 diabetes, these drugs are now widely prescribed for weight management as well.

How They Work

GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally produces in your intestines after eating. These medications mimic this hormone’s effects. They work by slowing down how quickly food leaves your stomach, making you feel full longer after meals. They also signal your brain’s appetite control center to reduce hunger cravings. For diabetics, they help the pancreas release insulin more effectively when blood sugar rises and prevent the liver from releasing excess glucose.

Proven Effectiveness

Clinical studies have demonstrated impressive results. For weight loss, patients typically lose 15-20% of their body weight over 68 weeks, with some losing even more. In diabetes management, these drugs significantly improve blood sugar control, often allowing patients to reduce other medications. Major studies like the STEP trials for semaglutide (Wegovy) and SURMOUNT trials for tirzepatide (Mounjaro) involved thousands of participants and showed consistent, substantial weight loss compared to placebo groups.
Beyond weight and diabetes, emerging research suggests these drugs may offer cardiovascular benefits, potentially reducing heart attack and stroke risk. Some studies also indicate possible benefits for sleep apnea, fatty liver disease, and even addiction behaviors, though more research is needed in these areas.

Risks and Side Effects

The most common side effects are gastrointestinal: nausea, vomiting, diarrhea, and constipation. These typically occur when starting the medication or increasing doses, and often improve over time. About 5-10% of people discontinue the drugs due to these side effects.

More serious but rare risks include pancreatitis (pancreas inflammation), gallbladder problems, and potential thyroid tumors, though the thyroid risk has only been observed in animal studies. There’s also concern about rapid weight loss potentially causing muscle loss alongside fat loss.

A significant practical consideration is cost and accessibility. These medications can cost $1,000+ monthly without insurance coverage. Additionally, weight regain often occurs if the medication is stopped, meaning most people need to continue treatment long-term.

My closing thoughts

• Again, I am not anti-GLP. GLP-1 drugs are a big deal and almost certainly help many people. I personally know people who have been helped by them.
• On the other hand, in the end of the day, people on GLP-1 drugs are going to lose weight at the same rate as a person who effectively manages their diet and exercises consistently (about one pound/week). In fact, every effective weight management yields the same one-pound/week number.
• If you can lose one pound a week without a drug that takes away your enjoyment of food, may have side effects, and costs $1000/month, why not just take a non-drug approach to weight management? I get that this will not work for some people, but for most people, it undoubtedly will. A lot of people who are using GLPs could have similar results without GLPs, and I would argue that they would be far better off.
• It is extremely concerning to me that the statistics are not great in regard to regaining weight when a person has to stop taking the drug. To be fair, this is true with most weight loss regimens. However, the best chance of long-term success in weight loss comes from teaching yourself to eat well and be active and then making it a habit for life.

In summary, eating healthy and exercising is the best way to weight loss and overall good health, not just because it is safer and less expensive, but because it improves your chances for keeping the weight off long-term. Taking a shortcut to avoid that hard work is not necessarily the best path. If all else fails, GLPs have a place, but they should not be a first choice for most of us.

Llevo en este sector un tiempo vergonzosamente largo. He visto muchas cosas, algunas buenas, otras malas, algunas terriblemente malas y otras criminales.

Hace poco, me pasé un rato ideando una lista enjundiosa de cosas que les diría a mis padres sobre la compra de suplementos, si realmente estuvieran dispuestos a escucharme 🙂 .

Yo los llamo los nueve mandamientos, y aquí están:

Mandamiento 1: Todo gira en torno a la marca
¿Cuál es la diferencia entre las marcas de suplementos? No mucha... a menos que te importen la calidad, la potencia y la seguridad. La longevidad y reputación de Nature's Sunshine importan. Mientras tanto, esa marca fantasma de Amazon con un extraño revoltijo de vocales por nombre podría (y probablemente lo hará) desaparecer mañana.

Mandamiento 2: Las opiniones en línea no son fiables
He aquí un sucio secreto: las marcas controlan qué reseñas se publican y cuáles son escoltadas sin ceremonias al gran cubo de basura del cielo. Ese elogio de 5 estrellas sobre la ashwagandha de fulanito bien podría haber sido publicado por la propia marca.

Mandamiento 3: Los remedios antiguos suelen ser una locura
Por favor, no más dietas carnívoras ni soles perineales. Los remedios antiguos son antiguos por una razón. ¿Por qué? No funcionan y hemos encontrado mejores opciones basadas en hechos fríos y duros.

Mandamiento 4: Los productos nuevos e innovadores no suelen ser ni nuevos ni innovadores
Se ahorrará mucho dinero si se da cuenta de que 99% de las marcas de Internet que dicen ser diferentes e innovadoras no lo son. Utilizan los mismos ingredientes que sus competidores. Lo único que hacen es ponerle una nueva etiqueta.

Mandamiento 5: La ciencia es lo que importa
La mayoría de las empresas venden productos basados en mitos históricos, grandes historias, envases extravagantes y un marketing ingenioso. Las empresas a las que usted quiere comprar venden productos basados en hechos concretos y fríos que nos llegan del proceso científico.

Mandamiento 6: Todos los "expertos" en salud no son expertos
En la era de TikTok, SnapChat y otras apps que somos demasiado mayores para conocer, hay más información disponible que nunca.

Eso está muy bien para compartir memes de gatos y vídeos de vacaciones, pero también significa que cualquiera con pulso puede vender suplementos, aunque no tenga ni idea de lo que está hablando. No te fíes de bellos desconocidos que pretenden no venderte nada.

Mandamiento 7: Las etiquetas deben contar toda la historia
Desconfíe de las etiquetas que no revelan suficiente información. No somos contrarios a las mezclas patentadas, pero lo ideal sería que las etiquetas revelaran exactamente qué contienen los productos. Para ser sinceros, no siempre ha sido así, pero se trata de un ámbito en el que la industria ha evolucionado de forma positiva. Apreciamos que Nature's Sunshine avance cada vez más en esa dirección.

Mandamiento 8: Los buenos profesionales saben más que los parientes locos
Todos tenemos una tía que jura por el té que prepara con esa extraña hierba que crece en el alféizar de su ventana. Si a ella le ayuda, estupendo; sin embargo, eso no significa que a ti te vaya a funcionar. Aunque estamos seguros de que el brebaje de la tía Lizzie es delicioso, yObtendrás más si consultas a un profesional como nuestra Dra. Shannyn.

Mandamiento 9: Que puedas tragar muchas pastillas no significa que debas hacerlo.
Hay mucha gente que toma 10, 15, incluso 30 suplementos al día. Algunos de esos suplementos hacen lo mismo. Otros no hacen nada en absoluto. Hemos conocido a demasiados clientes que tomaban un suplemento sin saber por qué o incluso sin saber quién les había dicho que lo tomaran. Si no puede justificar todas las cápsulas de su mostrador, no se las meta en la boca. Más no siempre es mejor, por no mencionar que más significa más dinero de tu bolsillo.

Foto de Anshu A en Unsplash

Un nuevo estudio ha analizado lo que ocurre cuando las personas dejan de utilizar Internet en sus teléfonos durante unas semanas. Los investigadores trabajaron con 267 adultos (de 32 años de media) que bloquearon el acceso a Internet en sus teléfonos inteligentes durante 2-4 semanas. Podían seguir haciendo llamadas y enviando mensajes, pero no podían navegar por Internet ni utilizar las redes sociales.

Los resultados mostraron que tomarse un descanso de Internet móvil ayudaba a las personas a sentirse mejor mentalmente y mejoraba su capacidad de concentración. Esto sugiere que, para algunas personas, reducir el uso del teléfono puede ser una forma sencilla de mejorar su bienestar.

Resultados del estudio

• Menos tiempo frente a la pantalla: La gente utilizaba el teléfono entre 2 y 2,5 horas menos al día
• Mejor estado de ánimo: Los participantes se sintieron más felices y menos estresados en general
• Mejora de la salud mental: Menos depresión, ansiedad e ira
• Mejor enfoque: Las personas pueden concentrarse mejor y prestar atención durante más tiempo
• Más sueño: Los participantes descansaban más cuando no utilizaban sus teléfonos a altas horas de la noche
• Actividades más sanas: La gente dedicó su tiempo extra a hacer ejercicio, leer y salir con amigos en persona

Qué significa

Cuando las personas dejaron de utilizar Internet en sus teléfonos, durmieron mejor y realizaron más actividades saludables, como hacer ejercicio y socializar cara a cara. Estos cambios probablemente contribuyeron a mejorar su estado de ánimo y su salud mental.

El estudio también descubrió que el uso del teléfono puede dificultar la concentración, incluso cuando no está cerca. Esto podría deberse a que consultar constantemente el teléfono y las redes sociales sobrecarga nuestro cerebro con demasiada información.

Sin embargo, es importante señalar que la mayoría de los participantes en el estudio ya querían utilizar menos el teléfono, lo que puede haber hecho que los beneficios parezcan mayores. La investigación sugiere que los teléfonos inteligentes no son automáticamente malos para la salud mental, sino que depende de cómo los usemos. Para las personas con problemas de ánimo o de atención, limitar el uso del teléfono (especialmente antes de acostarse) podría ser útil como parte de un mejor cuidado de su salud en general.

Foto de cottonbro studio

En Caring Sunshine, vendemos suplementos en muchas formas: comprimidos, cápsulas, polvos y líquidos. En algunos casos, el mismo suplemento está disponible en múltiples formas.

Casi siempre, los suplementos líquidos van a costar más que las opciones no líquidas. Esto no se debe a que sean superiores; la razón principal por la que son más caros es porque, debido a su contenido en agua, son más grandes y pesados. Los artículos más grandes y pesados son más caros de embotellar, etiquetar, almacenar y enviar.

Dicho esto, hay razones válidas para elegir opciones líquidas:

• Absorción más rápida y biodisponibilidad potencialmente mayor. Las cápsulas y los comprimidos tienen que descomponerse en el aparato digestivo, mientras que los líquidos no. Si necesita algo rápidamente, lo mejor es el líquido. Los líquidos también pueden ser utilizados más plenamente por el cuerpo en lugar de pasar por el intestino sin usar en una cápsula parcialmente digerida o tableta.
• Más fácil de tragar. Si usted es joven, mayor o simplemente no le gusta tragar objetos, las opciones líquidas tienen una ventaja evidente.
• Flexibilidad de dosificación. Puede resultar difícil trocear cápsulas y comprimidos, pero ajustar la dosis de un líquido es bastante fácil.
• Menos rellenos y posibles irritantes. Aunque esta situación es bastante rara, la propia cápsula u otros ingredientes utilizados como aglutinantes o rellenos pueden irritar a algunas personas.

Ésta es nuestra postura oficial sobre esta cuestión. A menos que alguna de las cuatro razones anteriores se aplique a su situación, compre la opción menos costosa (que por lo general significa la cápsula o tableta).

Además del coste, la opción no líquida tiene otras ventajas. No suele necesitar refrigeración, dura más, es más portátil y no tiene sabor. Y, aunque en algunos casos se desee una absorción rápida de los nutrientes, por lo general se prefiere una liberación más lenta de los nutrientes en el organismo (lo que a veces se denomina liberación prolongada). Esto ocurre de forma natural con la mayoría de cápsulas y comprimidos.

Foto de Anna Shvets