Energy drinks--Celsius

https://www.celsius.com/products/ has anyone else tried this "sparkling energy drink?" I bought a few cans some weeks ago which we didn't use and tried one the other day because it was hot. Watermelon. It tasted fine and did fizz a bit. It has a lot of B vitamins. I used NO research energy, but AI tells me . . . 

"B vitamins, especially niacin, pantothenic acid, vitamin B6 and vitamin B12. They are essential for converting food into energy and breaking down and using the energy found in the foods we eat. (This drink has 6 of the 8 B vitamins, 1000% of daily requirement of Biotin)

Sugar, which is a quick source of energy. Some energy drinks are sugar-free and low-carb friendly. (There is none in this drink)

Amino acid derivatives, such as taurine and L-carnitine. They are naturally produced by the body and have roles in several biological processes."

I'm not athletic at all and am sort of a slug when it comes to energy use. Anyone else know about energy drinks?

At Aldi's they are about $2.00 a can.

Homocysteine, vitamin B and me

About eight years ago I examined the evidence (in recent articles at a level I could understand) that high levels of homocysteine (>15 micromole/L and the threshold is about 10-11) were  linked with cognitive decline in the elderly and that supplements of B6, B12 and folate (folic acid) could slow the decline.  So at that time, I searched out B supplements that were close to those used in the studies, but that wasn't easy since the studies were sort of all over the map. But I did find a brand by Country Life (Basic B Caps) that I liked and which didn't seem to upset my stomach. I had no testing to show my homocysteine levels were high, but the articles I read reported that it was elevated in the elderly.  The studies in the U.S. are different than those in other countries because since the 1960s by law our food is fortified with folic acid, so this affects how useful additional supplements would be late in life.

Recently I have reexamined the issue of high levels of homocysteine and health problems in the elderly, including cognitive decline, cardiovascular events, atherosclerosis and strokes.

I'm a librarian, so my article of choice is always begin with a review article, and I've found several that update what I'd read eight years ago. Review articles have extensive bibliographies which saves time in wandering around the internet. I also always look for full text, and sometimes only the abstract is at the journal site, but may be somewhere else, like Research Gate.

The issues of heart disease and stroke still seem to be unclear, but homocysteine's affect on the brain seems more clear--it damages it--cognitive decline, white matter damage, brain atrophy, neurofibrillary tangles and dementia. Some studies suggest the jury is still out on whether high homocysteine is a marker or a cause, but whichever, supplements of vitamin B are slowing down the damage.

In Sweden, all patients with memory problems are routinely screened for high levels of homocysteine and if they show elevated concentrations, B vitamin supplements are recommended. The Smith/Refsum article concludes that 17 million people (30%)  in the U.S older than 60 could benefit from lowering their homocysteine levels.

"Homocysteine, B vitamins, and cognitive impairment," David Smith and Helga Refsum, Annual Review of Nutrition, 2016, 36:211-239. This includes and additional 15 pages of supplemental material https://www.researchgate.net/publication/305418844_Homocysteine_B_Vitamins_and_Cognitive_Impairment

"The controversial role of homocysteine in neurology: from labs to clinical practice," Rita Moretti and Paola Caruso, International Journal of Molecular Sciences, 2019, 20, 231. https://www.mdpi.com/1422-0067/20/1/231

Both articles suggest further research.  Meanwhile, I'll stay with the B vitamins, but will try to get more naturally through leafy green vegetables (Romaine lettuce, asparagus, broccoli, kale, spinach) for folate B9  https://www.myfooddata.com/articles/foods-high-in-folate-vitamin-B9.php  which may act differently than folic acid (disagreement on this) which is what most supplements have, and B12 (meat, fish, dairy--beef, chicken, pork, lots of cheeses, tuna, salmon ) https://www.goodhousekeeping.com/health/diet-nutrition/g1967/vitamin-b12-super-foods-47012607/   https://www.myfooddata.com/articles/foods-high-in-vitamin-B12.php#vitamin-b12-requirements and B6 (turkey, beef, Tuna, sweet potatoes, potatoes) http://www.whfoods.com/genpage.php?tname=nutrient&dbid=108

Gene mutations that affect homocysteine are very rare.  https://www.skepticalraptor.com/skepticalraptorblog.php/mthfr-gene-vaccines-facts-myths/

"5,10‐Methylenetetrahydrofolate reductase 677C→T and 1298A→C mutations are genetic determinants of elevated homocysteine,"  R. Castro, QJM: An International Journal of Medicine, Volume 96, Issue 4, 1 April 2003.

Turkey is good for more than naps!

“Because most cuts of turkey provide valuable amounts of protein, turkey is often regarded as a high-protein food. Skinned turkey breast will provide the most protein per serving, at 34 grams in 4 ounces. But you will still get 31 grams from 4 ounces of turkey leg and 21 grams from 4 ounces of turkey thigh.

In addition to protein, however, turkey is also rich in other nutrients. All B vitamins are present in turkey meat, including B1, B2, B3, B5, B6, B12, folate, biotin, and choline. (Because the biotin content of turkey meat is sensitive to the turkey's dietary intake, the amount of this vitamin can vary greatly, with an approximate average of 0.8 micrograms in 4 ounces of turkey breast.) Turkey is excellent for vitamin B3 (niacin) and provides over 13 milligram in 4 ounces, or over 80% of the Dietary Reference Intake (DRI). It's also a very good source of vitamin B6, at 0.92 milligrams in 4 ounces (54% DRI). By providing 22% DRI for choline in 4 ounces, turkey also ranks as a good source of this B vitamin.

In terms of minerals, turkey is richest in selenium and provides over 60% of the DRI in a single 4-ounce serving. Zinc, copper, phosphorus, magnesium, potassium, and iron are also provided by this food in noteworthy amounts. “

Read more about the benefits of turkey. http://whfoods.org/genpage.php?tname=foodspice&dbid=125#healthbenefits

How does vitamin B6 help your brain?

A notice from The World's Healthiest Foods Newsletter, April 19

"Vitamin B6 is one of several B vitamins required for proper production of messaging molecules in our nervous system and brain (called neurotransmitters). Three key neurotransmitters— namely GABA, dopamine, and serotonin—all require vitamin B6 for synthesis.

Just as an example of how important this nutrient can be to proper brain and nervous system, function, there is a condition called pyridoxine-dependent epilepsy where a genetic mutation interferes with normal vitamin B6 function. In people who have this mutation, the brain does not develop properly and epileptic seizures are experienced beginning in infancy. Luckily, this condition is rare.

However, we may be at risk of other more common problems that can be brain and nervous-system related if our B6 intake is poor. Depression is a good example in this area. Researchers in Japan have found that the risk of depressed mood is higher in people with lower levels of vitamin B6 in their diet (in comparison with the general population). Another research group concluded that this link between risk of depression and B6 intake becomes even stronger when dietary folic acid—a nutrient that works very closely with vitamin B6 in brain and nervous system chemistry—is deficient as well. Recent research has also begun to indicate a link between B6 deficiency and risk of development for attention deficit disorder (ADHD). So once again, we are looking at the possible widespread importance of B6 for brain and nervous system support."

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

 http://www.foodforthebrain.org/alzheimers-prevention/homocysteine-and-b-vitamins.aspx

http://www.naturalhealth365.com/vitamin-b-complex-cognitive-function-1726.html

 "supplementing high dose B6 (20mg), folic acid (800mcg) and B12 (500mcg) has been shown to greatly reduce the rate of brain shrinkage[15] and memory loss[16] in those at risk of Alzheimer’s" (http://www.foodforthebrain.org/alzheimers-prevention/6-prevention-steps.aspx)

 There are 1,000 micrograms (mcg) in 1 milligram (mg).

Life style or genetics: The super agers

 I know a few "super agers" over 90, and although I can't comment on their exercise habits, I do know they maintain an active intellectual life (including e-mail, internet, music) and have a better social life than many younger people. 

"While there’s currently no proven method to preserve cortex volume, research has shown specific lifestyle changes that seniors can perform to help keep themselves sharp as they age, Kornel and Wright said. These include:

• Regular physical exercise, including strength training.
• A healthy and balanced diet.
• Brain workouts that involve challenging puzzles or tasks.
• An active social life."

http://www.cbsnews.com/news/brain-scans-reveal-mental-secret-of-super-agers/ 

Links to recent research on lifestyle and cognitive decline:

https://s3-us-west-1.amazonaws.com/paperchase-aging/pdf/NjJf3fWGKw4e99CyC.pdf This is the 2014 article with the chart on lifestyle changes like diet, exercise, supplements.

.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931830/  This is the follow up article on the previous one. Reports on changes and brain scans.

 

https://www.jstage.jst.go.jp/article/circj/81/2/81_CJ-16-1011/_pdf Published this year about B12 and homocysteine. 

 

http://www.buckinstitute.org/buck-news/Memory-loss-associated-with-Alzheimers-reversed The above cognitive studies explained in everyday English