NIFS Healthy Living Blog

Thousands of sports nutrition supplements are touted to improve strength, endurance, and a variety of other athletic factors. But do they work and are they necessary? Below are some of the most common supplements advertised for athletes, as well as what they do, how well they work, and how much is safe to supplement. It’s important to note that you should always consult your physician or a registered dietitian specializing in sports medicine before starting any new supplement.

Beta-alanine

During intense exercise, your muscles produce lactic acid, which can reduce muscular force and cause fatigue. Beta-alanine, an amino acid, produces carnosine, a molecule that can help reduce the buildup of lactic acid, which has shown to produce small performance improvements in sports that require high-intensity, intermittent effort over short periods, such as swimming, hockey, and football in some studies; however, its efficacy for endurance activities such as cycling and running isn’t clear.

In healthy adults, beta-alanine supplementation is generally safe. The most common side effect reported is paresthesia, a tingling or burning sensation in the upper body, typically lasting 60–90 minutes after consumption. If you’re interested in supplementing with beta-alanine supplements, the International Society of Sports Nutrition recommends taking 4 to 6 grams each day (1 to 2 grams at meals) for at least 4 weeks.

BCAAs

Leucine, isoleucine, and valine make up the branched-chain amino acids (BCAAs), which are used to provide energy to the body during exercise and might also stimulate protein synthesis in exercised muscle. Short-term studies have shown that BCAA supplementation might enhance overall muscle mass and strength during training, but it is unclear if BCAAs are more effective than any other high-quality protein supplement. While supplementation of up to 20 grams/day in divided doses is generally safe according to the NIH, it is not always necessary because most individuals can take in adequate amounts by consuming plenty of complete proteins that provide all of the essential amino acids together, like meat, poultry, fish, eggs, and dairy products.

Carnitine

Carnitine is a compound thought to help preserve muscle glycogen and spare the use of amino acids during exercise so that they are available for new protein synthesis. The research available to support the effectiveness of supplementation is limited, however, and available evidence is mixed. Additionally, healthy individuals do not need to consume carnitine from food or supplements because it is synthesized sufficiently by the body itself.

Creatine

Creatine is a compound produced naturally in the body (about 1 gram/day), and obtained nutritionally by consuming animal-based foods or supplements, that is stored in the muscles and used for energy. Most sports experts agree that supplementing with creatine is generally safe and can improve certain types of performance, specifically those that involve repeated short bursts of intense intermittent activity (like sprinting or weightlifting), but tend to have little value for endurance exercises, such as cycling, swimming, or long-distance running. For optimal results, experts recommend taking in at least 20 grams of creatine per day (4 doses of 5 grams) for between 5–7 days, before decreasing to a maintenance level of around 3 to 5 grams total daily. Creatine monohydrate is the form most commonly used, recommended, and studied.

The Bottom Line

The supplements discussed above are generally safe when used in the recommended amounts. Many of them are unnecessary for healthy people who consume the correct nutrients. Again, always consult your physician or a dietitian specializing in sports medicine before starting any new supplement.

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.

Collagen is the most plentiful protein in the body and the primary structural component of connective tissues found in your bones, cartilage, tendons, ligaments and skin, aiding in their elasticity and strength. Our bodies naturally produce collagen; however, its production declines as we age, especially when paired with poor diet, excess alcohol use, lack of exercise, excess sun exposure, or use of tobacco products. The degradation of collagen and collagen production can lead to wrinkles and an aged appearance, both of which are feared in our youthful appearance-obsessed society, leading to an increased consumer interest in collagen and collagen-containing products in recent years.

Collagen Supplements: How to Buy It and What It Might Be Able to Do 

Collagen supplements are available in a variety of forms, including powders, pills, and fortified foods. They are often sold as “hydrolyzed collagen” or “collagen peptides,” both forms of collagen that have already been broken down and are therefore more readily absorbed by the body. There is some evidence to suggest that collagen supplements can improve skin elasticity and hydration, promote wound healing, and improve joint mobility and pain, and are generally deemed safe with no reported adverse health effects. However, the evidence that is available to support these claims is often unclear (for example, the exact dosage to experience benefits) or funded by related industries or authors with ties to those industries who may benefit from positive research outcomes, presenting a potential conflict of interest. Additionally, as with all other dietary supplements, collagen supplements are not assessed by the Food and Drug Administration (FDA) prior to being marketed; therefore, their efficacy and safety is not guaranteed.

Should You Take a Collagen Supplement?

Currently, there is not enough evidence to provide clear recommendations to support or advise against the use of collagen supplements. However, when searching for any supplement, including collagen, look for those with USP or NSF certifications on the label, which indicate that the product has been tested by a third party for purity, potency, and safety. Additionally, you should always consult a health care professional, such as your physician, prior to starting any supplement.

How to Protect Your Natural Collagen

Finally, there are some ways to naturally protect your body’s natural collagen without taking supplements:

• Wearing sunscreen every day: UV light from the sun breaks down collagen.
• Eating a healthy diet, with plenty of fruits and vegetables: Fruits and vegetables are rich in antioxidant Vitamin C, which can help protect collagen from damage and breakdown.
• Controlling stress: Some studies have shown that chronically high cortisol (stress hormone) levels are associated with decreased collagen production.
• Quitting smoking and limiting smoke exposure: Smoking may decrease the rate of collagen synthesis in the body.
• Getting enough sleep: The National Sleep Foundation recommends between 7 and 9 hours of sleep each night for most adults.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Greetings NIFS friends and fitness aficionados! As warmer days come, we will be subject to higher instances of dehydration. This might seem fairly obvious and straightforward, but what really happens to your body, namely your kidneys, as you reach these states of dehydration? We are told to drink “x” amount of water every day, but is that right for everyone? How does taking supplements effect our kidneys, especially when we do not have enough water? What can we do to help alleviate the effects of dehydration and protect our kidneys from chronic kidney disease? Taking time now to address these concerns will help keep you healthier as you get older.

What Do Your Kidneys Do?

You might be asking yourself, “What’s so special about kidneys?” The answer to this can be found at the National Kidney Foundation website. Basically, your kidneys allow your body to remove excess waste and fluid from the body via the bloodstream, help in regulating blood pressure, create red blood cells through erythropoietin, keep your bones healthy through processing vitamin D with calcium and phosphorus, and keep your body’s pH levels balanced so that you don’t become too acidic. So, nothing major right? The importance of your kidneys cannot be overstated, and keeping them safe should be a priority.

How Does Dehydration Affect Your Kidneys?

For starters, one of the main kidney functions involves removing waste from the body (this is a filtration process through urination). When there is a lack of water, a buildup of this “waste” happens. This could lead to kidney infections, kidney stones, and even kidney failure. To prevent all of this, adequate water intake is a necessity. Many sites, such as The Mayo Clinic, suggest roughly 8 glasses of water (closer to 3.7 liters for men and 2.7 liters for women) while other reputable sources, such Dr. Roxanne Sukol at The Cleveland Clinic suggest, “Your size, activity, metabolism, location, diet, physical activity and health all factor into how much water you need.” Basically, your needs will vary depending on the situation (if you sweat a lot, you may need to drink more than someone who doesn’t sweat as much).

How Can Supplements Affect Hydration?

Dietary and workout supplements vary in nature and are rarely regulated by any government agency. This being said, the components in our supplements, such as a pre-workout drink, may contain an immense amount of caffeine. Caffeine has been proven to cause dehydration in the body. With this dehydration, any other substances that need to filter through the kidneys have a harder time processing and the filtration process becomes more and more taxed. At some point, the initial dehydration becomes a huge problem. The safest bet, if you are using any supplements, is to make sure you are always drinking ample amounts of water and staying within the recommended serving sizes noted on the container.

Are You Dehydrated?

If you are unsure that you are drinking enough water, there are several tests to see whether you are dehydrated. Over-the-counter urine sample tests are designed to tell whether you are dehydrated. If you do not have access to these tools, you can use thirst as an indicator (although thirst is the afterthought of dehydration and you should drink up before this occurs). Drinking the recommended daily amounts of water per day might seem like a daunting task, but you can use strategies to create an interval so that you don’t drink all your drinks at once.

Where Can You Get More Information?

There is so much to gain from taking care of your kidneys. Your health, happiness, and life depend on it. For more information about taking care of your kidneys and advice about incorporating water into your daily regimen, contact a NIFS Fitness Specialist at 317-274-3432 ext. 262, or reach out via email at tlivegnood@nifs.org.

Thank you for reading… muscleheads rejoice and evolve!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Cranberries and cranberry-derived products are commonly used as a remedy for urinary tract infections, especially among women. Cranberries contain proanthocyanidins (PACs), specifically A type (PAC-A). It is argued that this component of cranberries fights and prevents UTIs, just as an antibiotic would. However, there is much controversy on this topic.

Clinical Trials and Studies on Cranberry for UTIs

Freire Gde C. completed a large review of 24 studies totaling 4,473 participants. In the research, there was minimal evidence suggesting that cranberry products prevented UTIs. Within those studies, cranberry juice decreased the number of UTIs in women who had recurring UTIs; however, the studies that showed a significant efficacy were small trials. When studies grew in size, the difference between the placebo groups and the cranberry groups shrank.

Furthermore, a Stapleton AE et al study completed a randomized control trial of 176 participants, of whom 120 were taking cranberry juice and 56 were given the placebo over the course of 168 days. The adherence to instruction was similar between both groups (91.8% and 90.3%). However, cranberry juice did not significantly reduce UTIs.

The Maki KC et al study argues that cranberry juice intake does indeed lower the number of UTI episodes in women with a UTI history. In their RCT, 185 women were given 240-mL cranberry juice each day for 24 weeks, while 188 women were given the placebo. The cranberry group had 39 UTIs, while the placebo group had 67 UTIs. This makes the differences significant, meaning cranberry juice did indeed work.

So, why do some trials show significance while others do not? Occhipinti A et al¹ suggests this is due to the lack of authentication of cranberry products used (some are not really cranberry-derived). Thus, the products used do not contain PACs-A, which are what scientists claim fight the UTI. In their study, they authenticated and measured the PCAs-A in the cranberry product given. They gave one group a cranberry product with 36 mg PACs-A two times daily and another group with the same number of participants a product with no PACs (placebo). After 7 days, a significant difference in colony forming unit/mL counts (via urine cultures) was found between the placebo and the PACs-A group. The PACs-A group had significantly fewer colonies. The argument here is that for cranberry products to work, the cranberry product must be carefully authenticated to ensure that it indeed contains PACs-A, which is a component typically lost in processing.

The argument here is that for cranberry products to work, the cranberry product must be carefully authenticated to ensure that it indeed contains PACs-A, which is a component typically lost in processing.

Drug Interactions, Additive Effects and Side Effects

Lexicomp, a drug database used by medical professionals, still advises people to monitor cranberry intake while taking warfarin; however, there is little research to suggest the two adversely interact. Since cranberry juice is acidic, it is important to avoid drinking it within 2 hours of taking erythromycin, a common antibiotic, because it will decrease metabolism of the drug.

Common side effects of cranberry are nausea, vomiting, tightness in the chest, itching, cough, swelling of the face or lips, seizures, GI upset, and loose stools.

The Clinical Bottom Line

There is little evidence that suggests cranberry products decrease UTIs, mainly because the PACs-A have been lost in the processing. Although people are welcome to use cranberry-derived products, I would warn about the GI upset that can occur with excessive use, the cost of cranberry tablets, lack of authentication of the products, and added sugar content in the juices. Because of the lack of evidence, I would not advise individuals to spend their money on cranberry tablets. I would also argue that the risks associated with added sugars in the juices outweigh the small chance of preventing a UTI. If you insist on using cranberry for UTIs, be sure that it contains the bioactive PACs-A.

Further Research Is Needed

Much of the research done to prove cranberry juices and products prevent UTIs fails to address the authentication of the products used, and whether they even contain the bioactive PACs-A. I think further research should include authentication of the products used. If they do that, they may see that cranberry can indeed reduce and treat UTIs.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Coenzyme Q10, also known as ubiquinone, is a commonly used supplement by those with cardiovascular risks and disease, and especially those using statins. CoQ10 acts as a carrier in our cells to assist in oxygen utilization.  It also assists enzymes in the mitochondria. This allows the production of energy in a cycle referred to as the Krebs Cycle, and hints at why the mitochondria are the “powerhouse of the cell.” Some believe that those with heart failure have a buildup of reactive oxygen species (ROS), which can lead to adverse effects. Furthermore, they suggest CoQ10 antioxidant properties can combat the buildup of ROS. Additionally, CoQ10 is thought to balance calcium-dependent ion channels within the heart, which is critical for heart function. As far as supplementation with statins goes, people are led to believe that supplementing CoQ10 is essential because statins block the pathway that leads to CoQ10 production.

Researchers looked into these claims. Some found many studies that showed CoQ10 had no clear effect on how much blood the heart was able to pump (left heart ejection fraction), and other studies were inconclusive with poor research design. On the other hand, a Large study (a meta-analysis of clinical trials) revealed that those who supplemented CoQ10 had lower risk of death and increased exercise capacity, but no correlation between CoQ10 and how much blood the heart was able to pump. Lastly, another study observed those with heart failure receiving medical therapy. In addition to medical therapy, some of the participants received a placebo and some received Coenzyme Q10. Although the concentration of CoQ10 in the blood serum increased dramatically, those patients saw no greater effect in ejection fraction, peak oxygen consumption, and exercise duration. 

Drug Interactions and Additive Effects

CoQ10 has been known to interact with Vitamin K Antagonists, such as warfarin, a commonly prescribed drug in cardiovascular disease cases. Some cases have shown that CoQ10 blocks the anti–blood clotting (aka anticoagulant) effect of Vitamin K Antagonists, especially warfarin, which can lead to fatal blood clotting (according to Lexi-Drugs Online). On the other hand, some studies have shown that CoQ10 has done the complete opposite to Vitamin K Antagonists and actually enhanced the anti-blood-clotting effect, which leads to excessive bleeding.

Side Effects

Some side effects reported include severe gastrointestinal (GI) bleeding, allergic reactions, headaches, vomiting, urine discoloration, and abdominal pain.

Further Research

Much of the research that shows a positive outcome when supplementing CoQ10 had small trial groups (not enough people). The number of participants in the trials, known as sample size, is too small for the evidence to be conclusive. Moving forward, is it possible to get a bigger sample size that can give conclusive results? As of now, many are torn on this topic.

The Clinical Bottom Line

There is not enough evidence to support the use of CoQ10 for treating heart failure or even lessening the risk of muscle weakness (myopathy) in those taking statins. Until more research emerges, I would suggest those with cardiovascular disease not take CoQ10, especially if they are taking a Vitamin K Antagonist. If you are torn about taking CoQ10, consider speaking with your Primary Care Provider and Registered Dietitian to see if it's right for you.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

“Take a probiotic; it helps with your gut.” We have all heard it from friends, doctors, and Registered Dietitians. Is it really that simple, though? It is no secret that probiotics really do help with a variety of gastrointestinal (GI) issues. However, did you know that there are specific strains of probiotics that help with specific symptoms, and while one strain may help with one GI symptom, it may not help with another? Not all probiotics are created equal, and not all supplements labeled “probiotic” will yield health benefits.

What Are Probiotics and Prebiotics?

Probiotics are live microorganisms (tiny living things), mainly bacteria and sometimes yeast, and are intended to have health benefits when ingested. They are similar to the helpful microorganisms naturally found in the gut. Probiotics are found in supplements and fermented foods, such as Greek yogurt with added Lactobacillus and Bifidobacterium, kombucha, tempeh, kefir, and sauerkraut.

Do not confuse these with prebiotics, which are the food source for the “good” bacteria in our GI tract. Prebiotics are “a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon the host’s well-being and health.” They are carbohydrate compounds, primarily oligosaccharides, that withstand digestion in the GI tract and reach the colon where they then are fermented by the gut microflora, helping the good bacteria to grow. In short, they fall under the categories of soluble fiber and fermentable fiber. This is important, because even if you are taking a probiotic or eating foods rich in probiotics, you may not be receiving the maximum amount of benefits if you are not eating enough prebiotics (soluble and fermentable fiber). Foods rich in prebiotics include green bananas, onion, garlic, asparagus, artichokes, and leeks.

How Do Probiotics Work?

The human GI tract is colonized by many microorganisms, such as bacteria, viruses, fungi, archaea, and protozoa. The totality of these organisms is known as the gut microbiota, microbiome, or intestinal microflora and can affect the health and disease state of a human. Probiotics typically work in the GI tract to alter the intestinal microflora, adding good bacteria to the microbiome. The mechanism of action depends heavily on the species and strains because different species and strains have different effects. Some of the known mechanisms include the following:

• Inhibit the growth of some pathogens (microorganisms causing disease or sickness).
• Help with vitamin synthesis (B vitamins and vitamin K).
• Increase absorption of protein.
• Reinforce the gut barrier, keeping food and other GI contents from leaking into the bloodstream.
• Neutralize toxins.
• Lower the pH in the colon, which could help speed up stool for those who are constipated.
• Replenish good bacteria after taking antibiotics, which may help resolve diarrhea from antibiotics.

Probiotics and Gut Health

The gut microbiota is the center of much current research. Researchers are suggesting that an imbalance in the gut microbiota could lead to several health issues including immune dysfunction, infection, obesity, and GI problems. The imbalance can come from medical conditions, stress, and antibiotic usage (which destroys bad and good bacteria).

Using a probiotic to restore balance has been shown to alleviate symptom persistence in irritable bowel syndrome (IBS) by 21% using both single-strain and multiple-strain supplements, with the mixtures being most effective. Studies also found symptom relief in ulcerative colitis, reduction in acute diarrhea duration and frequency, and lower risk of diarrhea from antibiotic use by 51% or clostridium difficile infection.

A healthy gut with plenty of good bacteria has also been shown to improve the immune system, combat inflammation, and potentially reduce bad cholesterol (total and LDL cholesterol).

Picking Probiotic Supplements

Remember, not all probiotic strains and species are created equal. Trying to figure out exactly what strain, species, and genus of probiotic will work for you and your needs can be tedious, because there are thousands upon thousands of variations. It may take some trial and error to finally find a probiotic that meets your needs.

The good news is that both Lactobacillus and Bifidobacterium are the most studied probiotic genera. There are several studies of strains from these two genera that have produced positive results. Below is a list of conditions with the genus and strain of probiotic that has shown promise in helping with the condition.

• Acute diarrhea: Lactobacillus paracasei or Lactobacillus rhamnosus or Saccharomyces boulardii
• Antibiotic-associated diarrhea: Lactobacillus casei, Lactobacillus bulgaricus, Lactobacillus acidophilus, Lactobacillus rhamnosus
• Overall symptoms of IBS: Bifidobacterium bifidum, Escherichia coli
• Abdominal pain: Bacillus coagulans, Bifidobacterium bifidum, Lactobacillus plantarum
• Bloating/distention: Bifidobacterium animalis, Bifidobacterium bifidum, Lactobacillus reuteri
• Constipation: Bacillus coagulans, Bifidobacterium animalis, Oligofructose (prebiotics)
• Lactose maldigestion: yogurt with Lactobacillus delbruecki susp bulgaricus and Strepococcus thermophilus
• High Cholesterol and LDL: Lactobacillus acidophilus, a mixture of Lactobacillus acidophilus and Bifidobacterium lactis, Lactobacillus plantarum (more research is needed here)

If you are struggling with GI symptoms and considering a probiotic supplement, it is important to talk this over with your Registered Dietitian (RD) and primary care provider. They can help to identify the correct genus, strain, species, and dose you need.

Feed Your Gut

For those healthy individuals, you most likely do not need a probiotic supplement. If you really want to help your gut, follow these tips:

• Eat foods rich in probiotics. When seeking foods with probiotics, the product must have active and live bacterial culture and indicate that on the label. A good rule of thumb is at least 1 billion colony-forming units or 1 billion CFUs, containing the genus Lactobacillus, Bifidobacterium, or Saccharomyces boulardii. Probiotic-rich examples include Greek yogurt, kombucha, tempeh, kefir, and sauerkraut. Be sure to check the label for the specific genus of probiotics(s) in the products, as they will differ. Also note that the starter cultures in Greek yogurt are Streptococcus thermophilus and Lactobacillus bulgaricus, but these are often destroyed by our stomach acid and offer no benefits. Get the Greek yogurt brands that add extra bacteria to the starter cultures (check the label).
  
• Feed your probiotics with prebiotics to help the probiotics multiply in your microbiome.
• Sleep at least 7–8 hours each night.
• Maintain a healthy weight and body fat percentage.
• Manage stress.
• Balance your diet, keeping it loaded with fruits, veggies, lean proteins, fiber, and whole grains.

As always, reach out to the NIFS Registered Dietitian for nutrition help, including nutrition management of gut-related issues. We are here for you.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Dietary supplement usage is reaching an all-time high. The 2019 Consumer Survey on Dietary Supplements revealed that 77% of Americans consume supplements. This is a dramatic increase from the 53% reported by the NHANES in 2010. Americans are spending $38.8 billion a year on supplements, with more than 85,000 supplements on the market. Reasons for consumption are widespread, ranging from athletes hoping to boost performance to people who need more Vitamin D for bone health.

With the rise in supplement usage, it is important to be an informed consumer. While there are numerous reasons for this, one of the biggest is that supplements are loosely regulated by the FDA, meaning labels may not display what is truly in the supplement. Also, claims marketed about the benefits of a supplement may be false because companies are not required to obtain authorization from the FDA prior to making such nutritional support claims.

How can you know whether what you’re taking is safe and effective? Let’s dive in!

What Is a "Dietary Supplement?"

According to the Dietary Supplement Health and Education Act of 1994 (DSHEA), a dietary supplement means “a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following ingredients:

• Vitamin
• Mineral
• Herb or other botanical
• Amino acid
• A dietary supplement used by man to supplement the diet by increasing dietary intake
• A concentrate, metabolite, constituent, extract, or combination of any ingredient described in the above.”

Are Dietary Supplements Regulated? Can Supplements Be Trusted?

Technically, yes, supplements are regulated by the FDA under the DSHEA. However, there are loopholes to consider:

1. The FDA does not inspect products before they are sold, nor do they require registration unless the supplement contains a new ingredient not yet on the market.
2. The only formulation standard is the Current Good Manufacturing Practice (GMP); however, 2013 report by the FDA revealed that 70% of inspected manufacturers were in violation of GMPs. Not all products even get inspected after being on the market. The FDA states the manufacturer is responsible for ensuring safety and quality, but clearly some manufacturers are doing a poor job, and the FDA is only catching some.
3. Nutrition supplements may not claim to diagnose, cure, prevent, or treat diseases. Sure enough, some manufacturers have managed to ignore this. A 2003 study found that 81% of 338 herbal supplement retail websites made one or more health claims, and 55% claimed to diagnose, cure, prevent, or treat specific diseases.

What Can You Do to Be Safe When Taking Supplements?

Blind trust in supplements is unwarranted; however, there are steps you can take to ensure your safety while taking them.

• Check the label for a stamp indicating third-party verification. Independent third parties are hired by manufacturers to thoroughly test products, ensuring accuracy of ingredients, potency, and amounts; absence of toxic compounds; and production in compliance with FDA GMPs. Credible third parties include NSF International and US Pharmacopeia (USP).
• Athletes: look for the NSF Certified for Sport stamp. The USA Doping Agency (USADA) has recognized this program as best suited to assist athletes in choosing supplements that do not contain banned substances for sports.
• Download the NSF International App. It shows which products are NSF approved—right at your fingertips anytime, anywhere.
• Check out the Dietary Supplement Fact Sheets published by the National Institutes of Health: Office of Dietary Supplements. This government agency has quick fact sheets about a variety of dietary supplements, including vitamins, minerals, probiotics, botanicals and herbs, and more.

Speak with a Registered Dietitian for supplement guidance and which supplements may (or may not) be right for you. NIFS Registered Dietitians are available to help you!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Peppermint oil is a commonly used nutrition remedy for Irritable Bowel Syndrome (IBS), other digestive problems (abdominal pain), the common cold, and headaches. We will focus on gut health in this blog. This remedy has been mentioned in records from ancient Greece, Rome, and Egypt and is becoming more popular in the modern age.

It is suggested that peppermint oil in enteric-coated capsules may improve IBS-related symptoms, such as abdominal pain. A meta-analysis evaluated 726 patients across nine studies, all of which were assessing the use of peppermint oil for treatment of IBS. All the studies showed a significant improvement in IBS symptoms and abdominal pain. The only adverse effect commonly noted was heartburn. Furthermore, another study was done where 65 IBS patients completed the study. There was a placebo group and a group treated with peppermint oil. Over the course of six weeks, those taking peppermint oil said abdominal pain (upset stomach, bloating, and gas) markedly improved, whereas the placebo group saw no significant changes. No other IBS symptoms improved. Two weeks after trials ended, the pain score increased back to the normal (same report as prior to treatment).

Drug Interactions and Additive Effects

According to the literature, the most common drug interaction is enteric-coated peppermint oil capsules taken at the same time as antacids. It is suggested that the two not be taken together, because the enteric coating will be broken down too quickly, which can result in heartburn.

Side Effects

Peppermint oil has been recognized as safe. Possible side effects associated with peppermint oil include allergic reaction and heartburn. The most common side effect associated with peppermint oil supplementation is heartburn, especially among those with IBS.

The Clinical Bottom Line

A significant amount of research shows that peppermint oil supplementation in those with IBS helps reduce abdominal pain. Additionally, it is safe. I would suggest someone struggling with IBS take peppermint oil. However, if they begin to experience excessive heartburn, I would suggest not taking peppermint oil or making sure they are not taking it with an antacid. Furthermore, it is important to remember that peppermint leaf is NOT the same thing as peppermint oil. Peppermint oil is going to be more concentrated and has the research to back up the benefits. On the contrary, peppermint leaf will be less toxic and does not have the research to support usage. 

Further Research

Much of the research done to prove peppermint oil helps with IBS was short term. Not many studies have looked into the long-term effects and safety of supplementing peppermint oil. Thus, I believe future research should look into that.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.