[Examine Newsletter] May 2021 Updates

Hello, Here’s your recap of Examine's May 2021 updates. --- May 6, 2021 Can curcumin reduce muscle soreness after exercise? Not many supplements have been shown to reduce DOMS (Delayed Onset Muscle Soreness), and to date, curcumin is one of the most promising. Check out this recent analysis of nine randomized trials: [Curcumin reduces DOMS, with some caveats]() Wait, but isn’t DOMS a good thing? Isn’t it linked to muscle growth? Well, maaaybe — but the evidence is weak and mixed, especially for more severe DOMS. There’s still a lot we don’t know about DOMS, such as the mechanisms involved or why soreness levels vary between people. But you probably don’t care about any of that if you can’t walk up the stairs without wincing after a particularly strenuous leg day. We’ll discuss DOMS more in depth in the future, but for now, check out the meta-analysis results for curcumin: [Read on Examine]() --------------------------------------------------------------- May 12, 2021 We ironed out our iron page We’ve updated our iron evidence page with new studies on fatigue, on the way your body handles iron, and more. Iron is a good example of a “critically important but never sexy enough to be trending” nutrition topic. Sure, iron is necessary for red blood cells to carry oxygen to every part of your body. No iron, no life. Yet there’s no fad iron diet out there. Not even one single Kardashian appears to promote iron intake. So if you want to scan the recommended intakes (and upper limits), learn about iron leaching from cast iron pans, and review the evidence on iron and health outcomes (including fatigue, depression, and more), check out our updated page: [Read on Examine]( --------------------------------------------------------------- May 20, 2021 Top five study summaries for May Every month, we summarize 150+ new studies for our [Examine Members](. Below are five of our Members’ favorites from this month’s issue. If you’re low on time and not sure whether to read on, here’s a rundown of the topics: - Can vitamin B2 prevent or treat migraines? - Can vitamin C mitigate type 2 diabetes? - Which phytonutrients reduce the risk of cardiovascular disease? - Which nutrition education strategy works best for type 1 diabetes? - Is weight loss contagious? Study 1: [Can vitamin B2 prevent or treat migraines?](=) Migraine headaches can be very hard to treat, so the potential of one simple nutrient helping is very promising. This meta-analysis looked at nine trials. Study 2: [Can vitamin C mitigate type 2 diabetes?](=) This meta-analysis (of 28 trials) is similar to the one above, in that it looked at the potential of a simple, safe supplement to help treat a chronic condition with complex causes. Study 3: [Are phytonutrients cardioprotective?](=) Of the many phytonutrient-rich plants (e.g., ginger, green tea) and extracts (e.g., pycnogenol, silymarin) out there, which have been shown to improve markers of cardiovascular disease? Study 4: [Which nutrition education strategy is best for type 1 diabetes?](=) Should clinicians stick with typical nutrition education, opt for a focus on carb counting, or go with a strategy emphasizing low-glycemic foods? This 12-month trial answered these questions. Study 5: [Is weight loss contagious?](=) If you eat well and exercise, will your healthy habits rub off on your family? In other words, will your weight-loss efforts have a “halo effect”? To answer this question, this study analyzed two years of data from another study. --- Did you see anything of interest above? If not, let us know the topics you'd like us to tackle! --------------------------------------------------------------- May 27, 2021 What’s the latest on green tea and fat loss? A 2020 meta-analysis of 25 trials found that supplementation with green tea led to an average weight loss of just under 4 pounds. Here’s our writeup on that study: [Green tea for weight loss: does it really work?]( The optimal dosage appeared to be under 500 milligrams a day for 12 weeks. But the apparent dose-response relationship — under 500 mg/day having a stronger effect than over 500 mg/day — should be viewed with skepticism, as it was strongly dependent on one trial (of a proprietary supplement) that found an abnormally large effect. Always dig into the data before drawing strong conclusions! [Read on Examine]( --------------------------------------------------------------- 📣 Ready to stay on top of the latest research? [Become an Examine Member today (with a 14-day free trial)](). Sincerely, Kamal Patel Co-founder, Examine P.S. Tomorrow, May 28, at 1:30pm ET, we will be hosting a live Q&A session with [Dr. Rob Stenstrom](=) on COVID-19 vaccines. The session will be broadcast on Instagram Live from our [Instagram account](=). If you'd like to be notified 30 minutes before the Q&A starts, just [click here](. And if you have any burning questions you’d like him to address, simply reply to this email. ⇨ If you would like to switch your email preference from monthly back to weekly, just [click here](. [About Examine]() | [Free 2-week Membership trial]( [Switch to once-a-month emails](=) | [Unsubscribe]( | [Update your profile]( | PO Box 592, Station-P, Toronto, Ontario M5S 2T1  Find us on =