Turmeric is an orange root that has been used in curries and as a medicinal plant in India for thousands of years. Its components with active properties are mainly curcuminoids, of which curcumin is one. According to several studies, turmeric has anti-inflammatory and antioxidant properties,^1,2 which can make it a remarkable ally in helping to prevent chronic diseases and limit ageing.^3,4 An overview of the benefits that can be derived from this plant.  

However, as curcumin is only weakly concentrated in the plant (~3% of its weight5 ), it is preferable to use a standardised extract in a dietary supplement. In addition, since curcumin is poorly absorbed, it is advisable to combine it with piperine, a pepper component that enhances its absorption.^6-8 Finally, since curcumin is fat-soluble, it is interesting to take it with a fat or in micelle form to improve its bioavailability.^9-11

The action of turmeric against inflammation and chronic diseases

Curcumin is believed to have anti-inflammatory properties. Indeed, it could act on many cellular mechanisms, limiting the activation of inflammatory genes and enzymes (NFκB, COX2…) and the secretion of inflammatory molecules (cytokines).^7,12,13 

Although inflammation is essential for our immune system to protect our body, it is harmful when it becomes chronic and can be implicated in many Western diseases (cancers, neurodegeneration, heart disease …).^14-17

Thus, turmeric can be considered as an additional support to medical treatments for many ailments¹⁸ :

Curcumin may have a preventive effect on different types of cancers, as inflammation and tumour promotion are often linked.^13,19-22 Some research even holds out hope that one day it may be used to accompany (but not replace) cancer treatment, as it may limit cell proliferation and angiogenesis, regulate many genes and even kill some cancer cells.^{23 -28} Other human clinical trials have highlighted its benefits in limiting post-surgical inflammation, the joint symptoms of rheumatoid arthritis or osteoarthritis, eye problems, or gastrointestinal conditions such as ulcers, pancreatitis, irritable bowel syndrome, Crohn’s disease or ulcerative colitis.^{7,29 -32} Similarly, its antioxidant and anti-inflammatory properties have been demonstrated in metabolic syndrome,^33,34 prediabetes and type 2 diabetes,^35-37 and inflammation of adipose tissue.³⁸

The antioxidant power of turmeric

In addition to its anti-inflammatory properties, turmeric can help reduce oxidative stress, which is also implicated in many chronic diseases because free radicals can interact to damage our DNA, proteins and lipids. Curcumin can directly neutralise free radicals due to its particular chemical structure and can participate in the activation of antioxidant enzymes in our body. Thus, it is an antioxidant with two actions, which makes it particularly effective.^39-44 

The benefits of turmeric for our brain

Turmeric can be useful for our brain, because in addition to limiting inflammation and oxidative stress, its consumption raises levels of the hormone BDNF. This hormone is involved in neuron growth, cognition and memory. Decreased levels of the hormone BDNF seem to be linked to neurological problems, such as stress and depression or Alzheimer’s disease. These problems could be improved by taking additional curcumin (in combination with medical treatments). Some research points to the neuroprotective properties of curcumin, which can cross the brain barrier.^45-50 For Alzheimer’s disease, for example, curcumin intake could increase the cleaning by immune cells of the β-amyloid plaques that are characteristic of the disease, and reduce inflammation due to these plaques, as well as oxidative stress.^51-53 As for depression, curcumin intake could improve behaviour and increase the secretion of the neurotransmitters norepinephrine and serotonin.^54-57

The cardiovascular system is not left out

Curcumin also seems to be beneficial for our cardiovascular system. Indeed, it seems to limit thrombosis, diabetes-related cardiovascular complications, cholesterol, arteriosclerosis and even heart attacks and arrhythmias.^58-61 Its anti-inflammatory and antioxidant properties are very useful, as inflammation and oxidative stress are often linked to these diseases. However, its main asset is to improve the endothelial functions of blood vessels, which control blood pressure, coagulation, vascular permeability…⁶² and which are often dysfunctional in cardiovascular problems. Thus, according to some studies, curcumin is effective in improving the endothelial functions of our vessels.^63,64

Turmeric, an ally of the joints

Turmeric also has positive effects on the joints. For patients suffering from rheumatoid arthritis, an autoimmune disease in which inflammation plays an important role, curcumin has been shown to be useful and to improve several symptoms.⁶⁵ Similarly, in osteoarthritis, turmeric has been shown to reduce the intensity of pain (VAS, LPFI scales) and symptoms (improvement in physical function according to the WOMAC score),^66-68 particularly when taken with fatty acids.^11,69 This effect correlates with a strong decrease in markers of oxidative stress and lipid peroxidation.⁷⁰

A modulator of the immune system

Turmeric may have some antimicrobial properties against certain bacteria, viruses, parasites and fungi. More studies are needed to find out against which species, but it is a plant that looks promising.⁷¹

Finally, it has a modulating action on the immune system: i.e. it stimulates it, if necessary, to better protect the body from external threats and abnormal cells (activation of monocytes, improvement of immune “surveillance”…). But it can also limit its overactivation, notably by blocking different inflammatory pathways or by interfering with the activation of certain immune cells, because an overactive and unbalanced immune system can lead to allergies and autoimmune diseases.^72-76

And also for healthy people!

Of course, turmeric is beneficial to healthy people! As mentioned, its effects are useful in the prevention of many diseases and organs benefit greatly from its anti-inflammatory and antioxidant properties.⁷⁷ Its protective effects on the liver are particularly important^35,76,78,79 and a positive effect on our epigenetics has even been observed.⁸⁰

In everyday life, it can also limit anxiety moments, reduce muscle inflammation after exercise and thus improve performance and recovery, and play a photo-protective role for the skin.^8,81-83

Disclaimer of liability:

The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.

Indications :

Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

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Osteoporosis is a widespread skeletal disease (1 in 3 women and 1 in 5 men over the age of 50): the bone becomes demineralized because calcium and phosphorus can no longer bind. Bone resorption becomes faster than its renewal, which weakens the bone, predisposes to fractures and reduces quality of life.

What are the risk factors?

Alcohol, smoking, use of corticosteroids, lack of vitamin D (synthesised with the sun), as well as previous injuries or a low body mass index (BMI) are risk factors. Genetic factors, metabolic diseases and the menopause can also increase the risk of osteoporotic bones.

What can we do?

In addition to avoiding risk factors as much as possible, there are some beneficial practices: regular moderate physical activity helps to strengthen muscles and improve balance. A good protein intake, combined with a sufficient calcium intake, would limit the risk of fractures. Taking vitamin D3 in combination with calcium is recommended, as D3 is necessary for the absorption and transport of calcium. Finally, a high intake of fruits (fresh and dried) and vegetables is essential for adequate bone remodelling and reduction of inflammation and oxidative stress. They are rich in minerals (potassium, phosphorus, manganese, boron, copper, etc.) and vitamins (B, C and K): potassium, for example, balances our body’s acidity and promote calcium conservation in our bones. ^1,2

In cases of proven osteoporosis, certain medications, such as bisphosphonates, can be taken in addition to lifestyle adjustments, but they can have side effects and should be advised by a doctor.

Disclaimer:

The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis, nor can it be used to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is the user’s own responsibility.

Indications :

Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Sahni, S. et al. Protective effect of high protein and calcium intake on the risk of hip fracture in the framingham offspring cohort. Journal of Bone and Mineral Research 25, 2770-2776 (2010).
2. Higgs, J., Derbyshire, E. & Styles, K. Nutrition and osteoporosis prevention for the orthopaedic surgeon: A wholefoods approach. EFORT Open Reviews 2, 300-308 (2017).

Ageing is a normal complex phenomenon and is to be distinguished from ill health. Among the many definitions of ageing from a biological point of view, one can find “Changes in our body that, over time, reduce our capacity to repair and adapt to our environment, decrease our physiological capacity for self-regulation and our probability of survival.”

For example, intercellular communication decreases, stem cells are depleted and within our cells our DNA is less stable. Our mitochondria (producing energy, reducing oxidative stress and managing the survival of our cells) malfunction.¹ This leads to a slowing down of the functions of our organs: it is common, for example, for vision or hearing to diminish a little, or for our immune system to be less responsive.² Ageing is affected by internal factors (genetics, metabolism, hormones…) and external factors (environment, lifestyle, infection, stress…), which can sometimes be modified, the sooner the better.¹  

Our lifestyle determines our level of exposure to factors leading to oxidative stress and inflammation. In the long term, this excess oxidative stress affects the functioning of our organs and can lead to disease. As we age, we accumulate small dysregulations in our bodies and when the body no longer has enough resources to counteract them, they can cause damage and harm to our health. But no disease is inevitable with age, so getting older is not enough to cause chronic disease.¹

The role of oxidative stress

As mentioned in the previous paragraph, the accumulation of oxidative stress seems to be involved in many of the health problems that occur with age. It is due to a production of free radicals and oxygen and nitrogen ions (reactive oxygen and nitrogen species – RONS) that is too strong to be counterbalanced by antioxidant defences. These RONS come from our body’s normal cellular metabolism on the one hand, and from exogenous sources such as air and water pollution, tobacco, alcohol, heavy metals, certain drugs, smoked fats or foods, radiation… They cause major changes to our DNA, proteins, lipids, carbohydrates, cells and their mitochondria, which, accumulated over the long term, can cause problems in functioning. Fortunately, we have antioxidant defences: enzymes that can convert these RONS into harmless molecules, and molecules that interact with the RONS and stop the chains of reactions.^3-5

Often, the presence of significant oxidative stress correlates with the presence of relatively low but constant inflammation, as their biochemical pathways of activation are interdependent.⁶ This chronic inflammation also damages our organs. Learn more about oxidative stress and inflammation.

We can support our antioxidant defences through our lifestyle: by minimising exposure to exogenous RONS, which are unfortunately very present; by regular and moderate physical activity, as studies have shown that both inactivity and high-intensity sport increase oxidative stress, while regular endurance increases antioxidant defences; by taking care of our diet and consuming antioxidants.³

Ingredients to limit oxidative stress

Green tea, for example, with its polyphenols (e.g. epigallocatechin gallate), increases the amount of antioxidants in the plasma and the activity of antioxidant enzymes. Fewer DNA mutations were observed in animals, an anti-inflammatory effect was present, and green tea may also have some anti-cancer effects.^7,8 It may also be useful for metabolic syndrome, type II diabetes, obesity, and cardiovascular or liver disease, particularly by acting on carbohydrate and lipid metabolism. However, beware of over-consumption of tea, especially for people with iron absorption problems.^9,10

Rosehip is also a powerful ally against oxidative stress, due to a high concentration of flavonoids, vitamin C and specific galactolipids. By increasing the activity of antioxidant enzymes (such as superoxide dismutases SOD, catalases…), rosehip helps to reduce the concentrations of free radicals and nitrogen oxides (RONS) that can damage tissues. It also ensures good communication and adhesion between cells, is a powerful anti-inflammatory and can reduce pain. It can be useful for osteoarthritis, rheumatoid arthritis, osteoporosis, diabetes, as well as protecting the skin and improving the digestive and immune systems.¹¹

Pomegranate is also an antioxidant, thanks in part to its polyphenol ellagic acid, which helps eliminate toxins, protects against free radicals by activating antioxidant enzymes, and limits the production of pro-inflammatory cytokines. It is particularly useful for skin health (UV toxicity) and may have antitumour effects.¹²

Edelweiss and yellow gentian are two anti-inflammatory, antioxidant and analgesic alpine plants. They can be used for joint or cardiovascular problems, gastrointestinal health and skin integrity.^13,14

The properties of melon should not be overlooked either. Melon is high in SOD, an essential antioxidant enzyme. Several studies have highlighted the antioxidant and anti-inflammatory properties of melon, which reduces the production of inflammatory cytokines and free radicals.¹⁵ It is also useful for limiting mental and muscular fatigue and stress.¹⁶

Coenzyme Q10 is a cofactor found in mitochondria (the part of the cell that produces energy, reduces oxidative stress and prevents cell death). It is therefore a powerful antioxidant and cell protector. Taking coenzyme Q10 orally increases the concentrations of Q10 throughout our body, for example in our brain and eyes. Cardiovascular diseases and chronic inflammation can also be relieved by the antioxidant power of Q10.¹⁷

The impact of the menopause

The menopause is the complete cessation (more than 12 months) of menstruation, due to the decrease with age in the number of ovarian follicles and therefore in the level of oestrogen, which interrupts the hormonal cycle causing the menstrual cycles. The woman can no longer have children. The median age of menopause is around 51 years.

It is a normal phenomenon and not a pathology, even if certain unpleasant symptoms are recurrent: hot flushes and night sweats, migraines, vaginal dryness and urinary problems, weight gain… as well as other longer-term effects such as osteoporosis or cardiovascular risks (oestrogens promote the flexibility of blood vessels). Almost half of the women also experience psychological symptoms such as irritability, anxiety, depression, loss of self-confidence, lack of concentration or sleep problems. But not everything is negative, as this phase of life can also be welcomed as a liberation. The end of menstruation can therefore be experienced positively and with serenity.

 Meditation and breathing exercises can help with this, as can attending information sessions to understand what is happening. Regular sport has a positive effect on the cardiovascular system, bones, muscles and weight, as well as on mental well-being. In contrast, alcohol and emotional stress can worsen symptoms.^18-20 There are some treatments to limit symptoms, often oestrogen substitutes or oestrogen receptor modulators, but with some side risks. Many nutrients can be effective in preventing some of the health effects of menopause, such as phytoestrogens (from soy or flaxseed) or calcium and vitamin D for bones.²⁰

Skin ageing

The skin is a barrier between our body and the outside world, protecting us from aggressors, retaining water and controlling our temperature. The skin has three layers: the epidermis, the dermis and the subcutaneous tissue.

As the skin ages, these three components undergo changes. Some changes are obvious: wrinkles appear and elasticity decreases. Indeed, our skin cells are no longer as efficient, the fibres (collagen and elastin) that give structure and elasticity to our skin are less numerous, melanomas fill up with melanin creating dark spots… The causes are numerous: Internal, such as genetics, cell metabolism and hormonal changes (e.g. at menopause), but also external, including sun exposure (UV), pollution, chemicals, oxidative stress, regular sugar consumption, smoking, skin care, sleep, stress… UV for example promotes the destruction of extracellular matrix fibres (collagen, hyaluronic acid) and damages mitochondria (part of the cell responsible for reducing oxidative stress, cell survival and energy production). ^21,22,23

As the famous quote goes “You never get a second chance to make a first impression”, so every second is important in the quest for healthy aging in general and skin aging in particular.

• Ingredients for the skin

Collagen is the most abundant protein in the human body and in mammals. It forms fibres in the extracellular matrix, giving shape and mechanical properties to tissues. There are 28 types of collagen in our body, of which the first 3 are the most abundant. Types I and III are the ones most commonly found in the skin as well as in bones and nails. Collagen improves the health of the skin and has anti-ageing properties, reducing wrinkles, thickening of the epidermis, redness and water evaporation. It increases skin hydration and elasticity and reduces the impact of UVB on skin dehydration.^24-27 It has also been shown to be effective in wound healing, particularly post-surgical,²⁸ and in the healing of pressure sores (pressure ulcers on the skin due to soft tissue compression between a hard surface and bone, mainly in bedridden people).²⁹ Collagen peptides reduce the severity of rashes in atopic dermatitis, as well as transepidermal water loss and inflammatory biomarkers in skin keratinocytes.³⁰ People with cellulite also benefit from the virtues of collagen hydrolysates. Taking them for 6 months has shown a reduction in cellulite, skin rippling, as well as an increase in dermal density and improved appearance.³¹

Lysine is one of the amino acids necessary for collagen synthesis and then for its optimal function. It plays a key role in collagen structure, as it allows the links within and between collagen chains.³² Lysine also inhibits MPPs, the enzymes responsible for collagen degradation.³³ These properties make lysine an ideal ally in supporting wound healing. In the skin, it facilitates cell proliferation, modulates inflammation and angiogenesis (vascularisation) and may even have an antimicrobial action, especially against herpes, which accelerates healing.^34,35
Valine is one of the branched side chain amino acids (BCAAs) along with leucine and isoleucine. They are important in the synthesis of collagen, especially types I and III in the skin.³⁶ In combination with other amino acids, BCAAs may restore collagen synthesis in the dermis, which is compromised by UV radiation.³⁷

Glucosamine is a monosaccharide naturally present in our body and is the precursor of several very important constituents of the extracellular matrix (hyaluronic acid, chondroitin, keratan…). Widely used for its benefits for the joints, glucosamine, through the molecules of which it is the precursor, also helps to improve skin hydration and reduce wrinkles. In addition, it can regulate melanin production, be useful in treating hyperpigmentation and be beneficial in accelerating healing, especially in the case of burns.^38-40

Hyaluronic acid protects against oxidative stress, by reducing free radicals and increasing antioxidant synthesis. It also mitigates inflammation by reducing the production of pro-inflammatory mediators, such as cytokines, bradykinin and prostaglandin, thereby limiting over-inflammation.⁴¹ As wound healing involves a complex sequence of remodelling of the extracellular matrix, hyaluronic acid regulates the coordination of the various steps involved. By influencing the tissue microenvironment and binding to cell receptors, it can influence cell behaviour and function, as well as gene expression, for example in skin and mucous membranes.^41-44 Due to its viscoelastic and water-retaining properties, hyaluronic acid is a very good moisturiser for all tissues. Taking hyaluronic acid has a clear benefit for the health of the skin. Indeed, taking it for 6 weeks allows an 8% increase in skin hydration, still visible 2 weeks after the end of the treatment.⁴⁵

Ellagic acid is a polyphenol found in certain fruits and vegetables, mainly berries, pomegranates and certain oilseeds. It is known for its antioxidant properties: it helps eliminate toxins and protects against free radicals. Ellagic acid is a good photoprotector for the skin: it helps limit the production of pro-inflammatory cytokines and free radicals (oxidative stress), as well as the degradation of collagen due to UV-B, which reduces wrinkling, thickening of the epidermis and pigmentation, making the skin brighter.^12,46-48 Some studies on mice even suggest that it could be a good treatment for inflammatory skin diseases (dermatitis, oedema), or for wound healing.^49,50

Coenzyme Q10 is a cofactor found in the mitochondria (the part of the cell that produces ATP energy) and a strong antioxidant. It is very useful in protecting the skin from UV rays which can cause oxidative stress damaging DNA, lipids and proteins in cells, and it protects mitochondria from degeneration and allows ATP regeneration.⁵¹ It also increases collagen and elastin production and inhibits the PPMs that destroy them.⁵² A clinical study highlighted the reduction in wrinkles and improvement in skin smoothness after 12 weeks of taking Q10.⁵³   

Zinc is used for a multitude of processes in our body, and is involved in the formation, repair and maintenance of the skin. The skin contains about 6% of our body’s zinc, and as we cannot store it, a regular supply is important. The skin is constantly renewing itself and many enzymes need zinc to function. For example, it is useful for stabilising cell membranes, managing oxidative stress and blocking UV light. It helps to improve wound healing because many of the enzymes involved in this process need zinc to function.^52,54 Zinc can also be used in the treatment of inflammation, acne, dermatoses and pigmentation problems.^55,56 Zinc is approved by EFSA* to help maintain normal skin and protect cells from oxidative stress.

Copper is involved in the synthesis and stabilisation of extracellular matrix fibres. It therefore helps to improve skin elasticity and healing and reduce wrinkles. It is also useful for its good vascularisation. It also has antiseptic properties against certain viruses, bacteria and fungi. These benefits explain why it has been used for thousands of years for the treatment and maintenance of the skin.⁵⁷ Copper contributes to the maintenance of connective tissues, of which the skin is a part, to the protection of cells against oxidative stress and to the normal pigmentation of the skin, according to EFSA*.

Manganese is an essential metal for certain antioxidant enzymes, particularly in the skin. Thus, manganese intake helps to protect skin cells against the effects of oxidative stress and UV light.⁵⁸ As oxidative stress increases the signs of ageing, manganese also limits the formation of wrinkles, maintains skin firmness and improves healing.⁵⁹ EFSA* points out that manganese contributes to the maintenance of connective tissues, of which the skin is a part, and to protecting cells against oxidative stress.  

A combination of zinc, manganese and copper appears to be particularly effective for skin healing, as they act on different cells and phases.^60,61 

Selenium is involved in several processes involved in reducing oxidative stress and its damage. It can prevent the damaging effect of UVB which can kill skin cells. It is present in selenoproteins, which are involved in the proper functioning of skin cells, among other things, and is useful in wound repair.⁵² Selenium protects cells from oxidative stress*.

Hair and nails

Our hair and nails also age. Their growth, structure and colour change. In the hair, the fibres in the roots are weaker, the melanocytes responsible for the colour function less well, and the cells in the follicle decrease in hair production. The nails are more fragile, thin and discoloured, the morphology of the nail plate (which grows the nail) changes and their lipid content varies with age. This is normal because the cells degenerate progressively, but oxidative stress and the environment (care, pollution, sun …) have also had time to impact. It is important to take care of them, from an aesthetic point of view, but also to avoid some of their problems which can impact on the quality of life.^62-66

• Ingredients for hair and nails

Millet is a grain that contains many amino acids, B vitamins, silicic acid and minerals, including manganese. Millet extract combined with amino acids and calcium is believed to improve hair growth (anagen phase).⁶⁷

Biotin is one of the B vitamins, useful for many functions of our body. For the nails, taking biotin makes them firmer and harder, and is effective in limiting brittle nails.^68,69 Moreover, according to EFSA*, biotin contributes to the maintenance of normal skin and hair.

Collagen helps to promote nail growth, reduce nail breakage and generally improve the appearance of nails.^70,71 Hair also benefits, as collagen intake increases cell proliferation and hair thickness.⁷²

Selenium contributes to the maintenance of normal hair and nails, according to EFSA* For example, selenium deficiency appears to be involved in hair loss and non-colouring,⁷³ with the recommended daily amount being 55µg.

Immune system

Our immune system is essential for our survival and is extremely complex. Many micro-organisms live in harmony with us and are very useful, but some can damage our tissues, these are the pathogens. Our first barrier is physical (skin, mucus, healthy bacterial flora…) and prevents some pathogens from infecting us. Then, if a pathogen gets in, our innate immunity cells act immediately, but in a way that is not specific to that pathogen. Some of these cells will also secrete molecules (cytokines) to attract more innate immune cells. This leads to the symptoms of inflammation (redness, pain, swelling, heat – e.g. fever -), caused by the increased blood flow and infiltration of immune cells into the attacked tissue. Inflammation is a good thing here because it helps to fight the pathogen and activate the innate immune system (it is chronic inflammation, often due to our lifestyle or chronic diseases, that is a problem, as our body is constantly fighting). Some of these innate cells will also go to the nearest lymph node and inform the rest of the immune system of the type of pathogen infecting us, and select cells that will be more effective in fighting it. This is adaptive immunity, which is very effective and precise, but takes around a week to become active. Finally, when the infection has been overcome, everything returns to normal, but the body keeps a memory of this infection thanks to memory lymphocytes. So, if the same pathogen re-infects us, our body can react more effectively and quickly.

Thanks to the memory lymphocytes, we are protected from more and more diseases as we age because we recognise and fight them immediately. But the functioning of our immune system cells slows down with age and we are more vulnerable to unknown diseases or pathogens that mutate very quickly (e.g. the flu virus, which is different every year). It is therefore important to take good care of your immune system, including a healthy lifestyle.

• Ingredients to support the immune system

It is well known that vitamin C helps to maintain the normal functioning of the immune system, to protect cells against oxidative stress and to reduce fatigue, claims authorised by the EFSA*. Indeed, numerous studies have highlighted that vitamin C promotes T-cell maturation (adaptive immunity) and improves immune system function.⁷⁴ It is also a key antioxidant for detoxifying free radicals (ROS).⁷⁵

Vitamin D is an essential element that contributes to the normal functioning of the immune system, according to EFSA*. It can bind to receptors on immune cells and thus modulate innate and adaptive responses.^76,77 Vitamin D also enables cells to better resist stress.⁷⁸ One study found that children taking vitamin D3 had a reduced incidence of influenza.⁷⁹ In contrast, vitamin D deficiency has been associated with an increase in autoimmune disease and susceptibility to infection.

The 8 B vitamins influence many cellular processes and their deficiency has been linked to a number of dysfunctions, including immune, inflammatory and nervous systems.^80,81 Taking vitamin B6, for example, improves immune function⁸² and B5 can limit bacterial growth by stimulating the immune system.⁸³ Biotin is essential for the proper functioning of our cells. It is a cofactor for many enzymes central to the metabolism of cells, including lymphocytes (immune cells). When it is lacking, the immune system does not function properly and inappropriate inflammation develops.^84-86

Vitamin E supplementation has clear benefits for the stimulation of the immune system, for example on the proper maturation of T cells (adaptive immunity). These effects are particularly important in older people with weakened immune defences. It also reduces susceptibility to infections, limits the effects of oxidative and immune stress on cells and facilitates the elimination of certain pathogens.^87-91

A β-glucan is a polysaccharide found in oats, among other things. It increases the immune system by activating parts of the immune system (complement system) and stimulating the production of cytokines.^92,93 Studies have shown that taking β-glucans reduces the risk and duration of respiratory infections in adults, the elderly and children under 4 years of age, while improving vigour, mood and reducing tension and fatigue.^94-96

Choline is essential for the synthesis of phospholipids (components of cell membranes) and for the maintenance of homeostasis of inflammation molecules. It also regulates the activation of the immune system. Thus, it can help fight pathogens and also plays a role in reducing oxidative stress. ^97-99

Zinc is a molecule recognised by EFSA* for its effects in contributing to the normal functioning of the immune system and protecting cells against oxidative stress, among many other functions. For example, zinc is necessary for neutrophils (immune cells) to form their ‘net’ and eliminate pathogens. It plays an important role in modulating the pro-inflammatory response, regulating inflammatory cytokines and controlling oxidative stress. Thus it is useful against viral (colds, diarrhoea, HIV…), bacterial and parasitic infections.^100-103

Calcium appears to play a central role in the activation of immune cells. It acts as a messenger between cells, particularly lymphocytes, regulating the different stages of their development and maturation.^104,105

Magnesium also has a strong relationship with the immune response, both innate and adaptive. It is required for the synthesis of adhesion molecules, receptors and antibodies.  It is also required for lymphocyte proliferation, proper functioning and certain immune responses. Magnesium deficiency can lead to inflammation, cell death and impaired immune cell function.^106-108

Selenium plays a crucial role in the development of many physiological processes, including the immune response. However, approximately 50% of the Swiss population is deficient in selenium (less than 100 µg/day), which can cause numerous problems (metabolic, nervous, immune, allergic, etc.). However, be careful, more than 850 µg/day can lead to intoxication. Selenium intake stimulates the immune system (activation of cell proliferation and functions) and can modulate inflammation of the respiratory tract thanks to its antioxidant capacities. Numerous studies on rodents have shown that an optimal amount of selenium can eliminate many pathogens more easily, giving it an “antiviral” effect.^109-111

Rosehip’s comprehensive composition makes it a very good ally against winter ailments, such as colds and flu, by boosting the immune system, especially due to its high vitamin C content.¹¹² Its phenolic compounds also correlate with antimicrobial properties. Although the mechanisms are not fully defined, it appears that it can decrease the energy of pathogens and suppress some of their enzymes that act as virulence or resistance factors. It also modulates inflammation: enough for the immune system to be effective, but not so much that it destroys tissue.¹¹

In addition, glucosamine supplementation has been associated with a significant reduction in all-cause mortality (cancer, cardiovascular, respiratory, digestive, etc.),^113-115 in particular due to its anti-inflammatory properties, which are useful for many ailments.¹¹⁶ It has been used, for example, to alleviate inflammatory bowel disease (IBD), migraines or viral infections.³⁸   

Bones and joints

Our musculoskeletal system allows us to be stable and mobile, which is useful in every moment of our daily lives. Chronic joint pain is unfortunately very common with age, to the point where it seems almost normal to have it. The causes can be varied, but osteoarthritis is one of the major joint disorders. Injury, sedentary lifestyle, overweight, repetitive movements, oxidative stress, as well as inflammatory, genetic and metabolic factors, can all contribute to the degeneration of joint cartilage.¹⁸ Physical rehabilitation is particularly recommended to maintain the mobility of the affected joint, as is an assessment of one’s lifestyle (good sleep, sugar-free and plant-rich diet, weight loss, etc.).

Osteoporosis is another widespread skeletal disease (1 in 3 women and 1 in 5 men over the age of 50): the bone becomes demineralized because calcium and phosphorus can no longer be fixed and bone resorption becomes faster than its renewal, making the bone fragile and predisposing to fractures and reducing quality of life. Alcohol, smoking, use of corticosteroids, lack of vitamin D, previous injuries, low BMI, certain genetic factors, metabolic disease and the menopause can increase the risk of osteoporotic bones. There are medications available, including bisphosphonates, but they can have serious side effects. Regular moderate physical activity to strengthen muscles, as well as calcium and vitamin D3 (necessary for calcium absorption and transport), are recommended. Similarly, a good protein intake, combined with an adequate calcium intake, would limit the risk of fractures.¹¹⁷ Finally, the role of a high intake of fruits (fresh and dried) and vegetables is essential for adequate bone remodelling and reduction of inflammation and oxidative stress. They are rich in minerals (potassium, phosphorus, manganese, boron, copper…) and vitamins (B, C and K): potassium, for example, would help balance the acidity of our body and the conservation of calcium in our bones.¹¹⁸

• Ingredients to support bones and joints

Calcium is the best known mineral for bone health and maintaining good bone mineralization.¹¹⁹ However, experts stress the importance of combining it with vitamin D to increase bone mineral density, limit osteoporosis and some fractures, although the results are more mixed in the latter case.^120,121 Vitamin D regulates intestinal calcium absorption.¹²² Good calcium intake also appears to be correlated with a reduced risk of osteoarthritis of the knee,¹²³ which may be explained by inhibition of cartilage cell (chondrocyte) death by blocking inflammatory cell pathways.¹²⁴

Supplementation with vitamin D (which is poorly synthesised naturally by our bodies in winter and when we spend a lot of time indoors) has been shown to be associated with a significant slowing down of abnormalities in the knee (joint structure and cartilage composition).¹²⁵ Inflammation and oxidative damage can also be reduced, improving protein and DNA function.^126,127 In addition, vitamin D supplementation may limit musculoskeletal pain and prevent osteoporosis in these patients.¹²⁸ Finally, vitamin D is an important mediator and is involved in the regulation of immune responses and inflammation, a key role in autoimmune diseases such as arthritis.¹²⁹

Zinc is a potent antioxidant and is involved in the proliferation of chondrocytes (cartilage cells). Thus, zinc supplementation may prevent the progression of osteoarthritis.¹³⁰ Zinc also appears to play an important role in preventing or even curing osteoporosis, as it stimulates bone mineralisation and bone formation by osteoblasts and inhibits bone resorption by osteoclasts.^119,131 The recommended daily dose of zinc is 10mg/d, as too much consumption may lead to nausea or headaches.  

Vitamin K is involved in the mineralisation of bone and cartilage, as well as in the regulation of articular cartilage matrix genes and certain enzymatic reactions.¹³² People who are deficient in vitamin K are at increased risk of damage to cartilage and subchondral bone, and thus of developing osteoarthritis and other joint diseases,^132-135 whereas an adequate daily intake would appear to be protective.¹³⁶ Vitamin K is also essential for bone health, affecting bone strength and metabolism, particularly by promoting the activation of bone-forming cells (osteoblasts) and extracellular bone matrix mineralising proteins.¹³⁷ In addition to its role in mineralisation, vitamin K appears to have an anti-inflammatory action, which is useful for many chronic diseases (cardiovascular, osteoarthritis, osteoporosis…).^138,139

The benefits of collagens I and III are important for bone health, and are particularly useful in cases of osteoporosis, especially postmenopausal, by decreasing the presence of markers of bone breakdown and increasing mineral density and markers of bone regeneration.^140-142

Glucosamine is a monosaccharide naturally present in our body and is the precursor of several very important constituents of the extracellular matrix (hyaluronic acid, chondroitin, keratan…). Its benefits for the joints are well established. In cases of osteoarthritis, often combined with chondroitin, it can reduce pain and increase mobility, by reducing cartilage degradation, restoring the extracellular matrix, and limiting inflammation and oxidative stress.^143-145

Musculature

Muscles allow us to perform precise movements, maintain our balance and posture, and generate heat. Our muscle mass decreases with age and our strength decreases in parallel (by 10-15% per decade up to the age of 70, 25-40% after), which can lead to sarcopenia. The consequences of reduced muscle mass include a marked increase in the risk of falls and fractures, as well as poor balance and reduced ability to move.¹⁴⁶

To care for our muscles, which are plastic and can adapt throughout our lives, regular and moderate physical training is essential. Endurance exercises coupled with muscular resistance exercises can improve the cardiovascular system and muscle strength and mass, both in young and old.¹⁴⁷ Good nutrition is also essential, with enough protein (more than 1g/kg/d), vegetables (alkalizing power and presence of potassium), vitamins, minerals, antioxidants, unsaturated fatty acids…

• Ingredients to support the musculature

In addition to its essential role in bone mineralisation, calcium is required for proper muscle function, as it regulates muscle contraction.¹⁴⁸ Calcium is also a regulator of muscle growth, maintenance and regeneration (e.g. after injury), particularly through its action on muscle stem cells. We therefore need calcium to promote muscle regeneration and to prevent muscle loss with age.¹⁴⁹

Magnesium also plays a vital role, as it is used by over 300 enzymes in many of our body’s functions.¹⁵⁰ It is involved in maintaining muscle function and contraction and in energy production. Magnesium intake can increase strength and physical and muscular performance in athletes and especially in non-athletes or older people, particularly by increasing glucose availability and reducing lactate accumulation.^151,152 Magnesium intake also appears to prevent muscle damage in competitive cyclists.¹⁵³

Energy, vision and the nervous system

Our nervous system consists of our nerves, our brain and our spinal cord linking the two. We process information from our 5 senses and send messages, conscious and unconscious, to our body. Coordination of movements, mobility, spatial orientation, problem solving and planning, emotions, decoding of sensory information, attention, language, memory, control of appetite or sleep, reflexes and reward mechanisms, unconscious control of blood glucose levels, hormone production, breathing and heart rhythms… are part of our daily functions. Vision is one of the senses we use the most. Our eyes and brain work together to transform light into an image, from the pupil to the retina and then to the visual cortex via the optic nerve. As we age, inflammation and oxidative stress may have had time to take hold, which can cause certain diseases and lower our visual acuity.

Over the course of our lives, our neural plasticity and information processing speed decreases, as our cells’ ability to repair and create new networks is reduced. Nevertheless, while some functions may decline with age, others remain intact and may even benefit from accumulated experience. In any case, the nervous system remains plastic and some functions can be improved with time and training. Factors such as regular exercise, good sleep, limited stress, intellectual stimulation, healthy nutrition and limited alcohol intake appear to be beneficial in maintaining a functional nervous system. In addition, certain nutrients play a protective role.

We all need energy in our daily lives. This energy is produced by each of our cells, thanks to their numerous mitochondria. The mitochondria continuously convert the air we breathe and the nutrients from our food into large amounts of energy called ATP. ATP is needed for almost every action in each of our cells and therefore for the functioning of all our organs. Moving a muscle, talking, blinking, thinking, digesting… everything uses ATP. And our brain is one of the biggest consumers: although it weighs only 2% of our body weight, it consumes about 20% of the energy we spend at rest (~ 300 kcal / day).

• Ingredients for vision, the nervous system and energy

There are 8 B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin, folate (B9) and vitamin B12). These vitamins contribute to energy production, nervous system function, maintenance of vision, psychological and cognitive functions and protection of cells against oxidative stress, according to EFSA*. They are involved in DNA repair and neurotransmitter synthesis and are thought to limit cognitive decline and visual acuity loss. In addition, multivitamin B supplementation may reduce inflammation and oxidative stress in the brain and improve energy storage and cellular metabolism.^154-157

Magnesium is required for more than 300 reactions in our body, including neural transmission and muscle contraction. Deficiency (affecting more than half of the Western population – recommended ADI 300-400 mg/d) has been associated with many conditions, such as migraines, metabolic problems such as diabetes, some cardiovascular problems, cataracts, osteoporosis, asthma etc.^158,159 Magnesium is important for eye health, and a deficiency has been linked to many eye problems, which can be limited by supplementation.^160,161 It can also be very helpful in limiting pain,¹⁶² and in increasing cognitive performance.¹⁶³ Furthermore, interacting with biochemical stress pathways, stress and hypomagnesemia amplify the negative effects of each other. Both have been associated with migraines, chronic fatigue, fibromyalgia, physical manifestations of stress, chronic pain, anxiety, depression, among others. The brain is particularly sensitive to stress, and magnesium intake could prevent some neuronal damage caused by glucocorticoids released during acute stress situations, and limit certain self-destructive behaviours during a stressful situation (smoking, overeating, alcohol, risk-taking…).^164,165

Metals, such as zinc and copper, are essential for retinal health, including the proper functioning of phototransduction and neurotransmission involved in visual information processing. Zinc is, for example, required for photoreceptor membranes, light response and synaptic transmission. Zinc and copper, which often decline with age, are also crucial for the proper functioning of antioxidant enzymes, which are very present in the retina and allow the reduction of oxidative stress that can damage it.^166,167 A homeostatic level is essential because both a deficiency and an excess can lead to retinal dysfunction. Zinc deficiency, for example, can be implicated in poor night vision, even age-related macular degeneration or diabetic retinopathy, and copper deficiency can be linked with optic neuropathy.168,169 On the contrary, zinc supplementation may slow the progression of age-related macular degeneration, the main cause of blindness.¹⁷⁰ Zinc’s function in the immune system and regulation of inflammation is also important for maintaining eye health.¹⁷¹ According to EFSA*, zinc contributes to the maintenance of normal vision.

Copper influences energy metabolism and body composition.¹⁷² Zinc is also involved in cellular energy metabolism, mitochondria and DNA maintenance and can protect our cells.¹⁷³ Copper is present at high levels in the nervous system, plays a role in cellular energy production (ATP), is present in many enzymes and modulates synaptic transmission of neurotransmitters.¹⁷⁴ Zinc and copper deficiency has been associated with neuropathies leading to motor difficulties and pain.¹⁷⁵ Copper’s antioxidant action is also essential for proper communication of neurons and astrocytes,¹⁷⁶ and for proper neurological function.¹⁷⁷ Zinc plays an essential role in brain development and maintenance of brain function throughout our lives, being key to 300 enzymes and modulating synaptic activity, neuronal plasticity and cell survival. Altered zinc levels have been implicated in brain problems (e.g. stroke, brain injury), neurodegenerative problems (e.g. Alzheimer’s) and psychological problems (e.g. depression).^178-180 According to EFSA*, copper contributes to normal nervous system function and reduced fatigue, zinc contributes to normal cognitive and psychological function.

The Acceptable Daily Intake of copper is 9mg/day, and if a deficiency is harmful to our health, an excess is also problematic for our cells.¹⁸¹ The ADI for zinc is around 10mg/d, more than 50mg/d could have a toxic effect on our cells.¹⁸²

Coenzyme Q10 is a cofactor found in the mitochondria (the energy-producing part of the cell) and a strong antioxidant. As a component involved in the chain of reactions to convert carbohydrates and fatty acids into usable ATP energy, Q10 is an essential nutrient for every cell and organ function. ^183,184 For example, taking Q10 can restore proper muscle and brain function,¹⁸⁵ whereas a deficiency can lead to a variety of problems.¹⁸⁶ As well as increasing our energy, it also boosts our immune system.^183,187 It is also a powerful neuroprotectant, for example by preventing apoptosis (cell death) and scavenging free radicals.¹⁷ It can also reduce eye damage, for example from UV or radiation and oxidative stress.¹⁸⁸

L-serine is an amino acid that is useful for nucleotide (DNA) synthesis, cell division and cellular energy production.^189,190 It is a conditional amino acid, i.e. it can be synthesised, but not always in sufficient quantities to meet our needs. Dysregulation of serine levels in the eyes can lead to various retinal pathologies.¹⁹¹ Serine is also crucial for our nervous system and brain function¹⁹⁰ : it is neuroprotective and may be beneficial for some neuropathies.¹⁹² 

Metabolism

Metabolism is the set of chemical reactions that take place in our body. Many reactions need enzymes (proteins that allow the reaction to take place) and/or energy (ATP) to occur. For example, there is digestion, the transport of molecules, and many reactions within our cells: for the synthesis of cellular components (proteins, DNA, lipids, glycogen…) and for the degradation of constituents – especially food – to produce energy. It is therefore a kind of cycle: the lipids, proteins and carbohydrates in our diet are reduced to small components by our digestion and in our cells, and these small components allow the construction of new large cellular components and the production of energy in the form of ATP necessary for many reactions.

The digestion of carbohydrates is an important source of energy. Complex sugars are broken down into smaller molecules and then into glucose. This glucose passes through the bloodstream to all our cells. Insulin, produced by the pancreas, is secreted when glucose is detected in the blood (blood sugar) and helps to activate receptors on our cells so that the glucose can enter. Once the glucose has entered, our cells use it to produce ATP. If there is too much, it is stored as glycogen.
Under certain conditions (consumption of too many sugars, sedentary lifestyle, overweight, etc.) and over time, the secretion of insulin by the pancreas can be disrupted (insulin resistance) and the blood sugar level (glycaemia) will be less well regulated and will increase. This chronic dysregulation can lead to metabolic syndrome and type II diabetes, and their common cardiovascular complications.

Fats are an even more concentrated source of energy for our body. They are converted by our digestion into simple fatty acids, and then become ATP energy in our cells. However, lipids are only used once all the energy from carbohydrates (glucose) has been used. In the presence of a lot of carbohydrates, fatty acids are stored as triglycerides in the adipose tissue and the liver, and when supplies run low, fatty acids are used as a source of energy, especially by the muscles and the heart. 

Cholesterol is a fat particle circulating in the blood, carried by one of three types of lipoproteins. The VLDL and LDL (-very- low density lipoprotein) types can deposit cholesterol on the walls of the blood vessels, and hypercholesterolaemia can eventually clog the vessels, causing cardiovascular problems. The HDL (high density lipoprotein) type, on the other hand, captures the cholesterol circulating in the blood and brings it back to the liver to be eliminated.

• Ingredients for metabolism

Numerous studies on β-glucans, a fibre derived from oats, have highlighted their ability to lower cholesterol, particularly LDL, but not ‘good’ HDL.¹⁹³ This is because β-glucans can interact with lipids and bile acids (cholesterol derivatives that help digest dietary fats) in the intestines, thereby lowering cholesterol levels.¹⁹⁴ EFSA* endorses their use to maintain normal cholesterol levels.

Chromium may be beneficial for the regulation of insulin, blood sugar and cholesterol, and thus reduces the risk of cardiovascular disease. Chromium is often deficient in people with type II diabetes, and chromium intake is useful in limiting glucose intolerance.^195-197 The EFSA* validates its use to help maintain normal blood sugar levels.  

Choline is an important nutrient and plays an essential role in lipid metabolism. It helps to reduce the amount of triglycerides and fatty acids in the blood by acting on the expression of certain genes, the activation of certain molecules, inflammation and oxidative stress. A diet too rich in saturated fatty acids can lead to liver problems (such as non-alcoholic steatohepatitis – NASH), and choline intake could help protect the liver. Choline also supports healthy muscle function.^198-201 According to EFSA*, choline contributes to fat metabolism and normal liver function.

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* EFSA: official health claims of the European Food Safety Authority. An EFSA health claim is a statement about a relationship between a food and health. The European Commission allows different health claims provided they are based on sound scientific evidence.

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Collagen

Collagen is a protein only found in animals and humans. Plants do not hold any. Collagen is the most common protein in the human body and is constituted of amino acids assembled in a precise sequence. Collagen fibres are very resistant to pull and hardly stretch. They provide resistance and strength to tissues. For this reason, they are often termed as « structure proteins ». There are different sub-groups of collagens: types 1 and 3 are mainly found in skin, tendons, ligaments, bones and teeth, whereas collagen type 2 is mainly found in articular cartilage (hyaline and elastic cartilage).

Collagen is made up of three long chains of proteins which hold on to one another through disulfide and hydrogen bonds.  Together these three long protein chains form a triple helix collagen, or procollagen (see image).

Illustration: Collagen triple-helix

Many collagen triple-helix form a fibril and many fibrils form a collagen fibre. We can picture a collagen fibre as a huge steel cable, like the extremely resistant cables used by cable cars.

Amino acids

The smallest building blocks of collagen and elastin fibres are amino acids. All in all, there are twenty different amino acids which are found in all proteins of the human body. Of these twenty amino acids, eight are essential, meaning that the human body does not create them (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophane, Valine). When essential amino acids are not sufficiently available, the other amino acids cannot be used for the creation of new proteins and will be transformed into sugar and fat. This is why the human body needs a sufficient and regular intake of essential amino acids from food.

In collagen, the following amino acids are particularly present: glycine, proline, hydroxyproline and hydroxylysine. Threonine, an essential amino acid, is a forerunner for glycine synthesis. 

Proteoglycans

Proteoglycans are the third important element in connective tissues, particularly in cartilage. Proteoglycans are negatively charged and can bind water molecules. They confer the typical gelatinous consistency to connective tissue. Proteoglycans are situated between collagen and elastin fibres and enable the movement of molecules through the matrix, including feeding the tissues around them. We can picture the shape of proteoglycans like a fir tree: the trunk is made of hyaluronic acid, branches would be chondroitin, glucosamine, dermatan and keratane sulphates (see illustration).

Illustration: Proteoglycan

Elements containing sulphur, in the sulphate form, seem to play a role in maintaining the shape of collagen as well as for the normal function of proteoglycans, since they are negatively charged and enable the retention of water and moisture in cartilage and connective tissue, due to disulfide bonds.

With age, synthesis of collagen, elastin and proteoglycans (particularly chondroitine sulphates) decrease naturally. Productive cells (chondroblasts and fibroblast) become less productive with age.

This article is intended to summarise the basics of how a part of the human body works, but is in no way a substitute for medical diagnosis and treatment.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

The years leading to menopause mean a real transition in the lives of women. We approach the end of our reproducing period and soon will open a new chapter. For quite a few women, this transition is hard to accept, despite the fact that it is part of all women’s lives. Some start to be slightly worried about health issues and most if not all women would like to carry on feeling beautiful, fit and young for many more years.
The natural decrease in feminine hormonal levels has an impact on health. Apart from various discomforts such as heat waves, poor sleep, irritability, this change might make us think twice about certain health issues such as osteoporosis, joint pain, cardiovascular health, weight management etc… Even in these times of constant communication, the menopause topic remains touchy. Some women might fear to lose their appeal, to be side lined by younger ones…

Wouldn’t it rather be the precise moment to renew ourselves and to make a commitment to take care of ourselves more, often after years of maternity and/or establishing a career? Finally freed from the natural constraints of menstruation, would it be time for women to express their strength and confidence? To blossom even more with passing years? Taking steps to improve your health can provide a feeling of well-being, which will enable you to consider this period of life in a more positive manner.

To cherish one’s health, nutrition can play an important role, as well as sport, kindness toward ourselves and others and the pursuit of a passion which puts us into regular contacts with others. 

In order to maintain beauty and health, specific nutrition has a lot to offer :

The need for specific nutrients changes from the menopause onwards.

• Bones: a reasonable intake of calcium is needed for a normal bone health. Dairy products and green vegetables contain calcium that is gradually made available to the body during digestion and helps to support bone substance. Collagen is a protein, and proteins contribute to the maintenance of normal bone structure.
• Joints: as early as the menopause, specialists observe the onset of cartilage damage. Vitamin C contributes to the normal formation of collagen to ensure the normal function of cartilage.
• Nervous system: Magnesium deficiency is found in almost 80% of the population. Magnesium contributes to the normal functioning of the nervous system. 
• Skin, hair and nails: Biotin, niacin, riboflavin, vitamin C and zinc help maintain normal skin. Zinc and selenium contribute to the maintenance of normal hair and nails.
• Cholesterol must be under control. Beta-glucans help to maintain normal cholesterol levels.
• Women who have already reached menopause rarely need to supplement their iron intake due to the cessation of menstruation, but it is always better to check with your doctor.
• Antioxidants: Riboflavin, vitamins C and E, selenium and zinc help protect cells from oxidative stress.
• Muscles: Proteins help maintain and increase muscle mass. Calcium and magnesium contribute to normal muscle function.
• Liver functions and fat metabolism: choline contributes to normal lipid metabolism and liver function.
• For normal blood sugar levels: chrome

In addition to these nutrients, there are a few tips for living well during this period:

• Benevolence towards oneself. Instead of constantly concentrating on your faults, focus on your beautiful side. No woman is perfect (and if she were, what a bore!) and each one radiates in a particular way.
• Take care of your inner self: Take part in enriching social, relaxing and spiritual activities. These can help reduce the stress and anxiety that often leads women to be overly critical of their appearance. Pursue or find an interest or activity that occupies the mind and satisfies the soul.
• Play sports! According to many studies, sport is very effective against depression, reduces anxiety, supports the cardiovascular system, bones and joints while helping to control weight. Exercise helps women feel better about their bodies whether they lose weight or not. A great source of happiness is to take part in group exercise sessions. We create bonds when we meet regularly to do sports. Learning to take care of your body is essential for your well-being.

It is very important to learn to take care of our bodies in order to enjoy living in them!

This article is intended to summarise the basics of how a part of the human body works, but is in no way a substitute for medical diagnosis and treatment. Always consult a doctor in case of health problems or for a preventive check-up !

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

The skin is a barrier between our body and the outside world, protecting us from aggressors, retaining water and controlling our temperature. The skin has three layers: the epidermis, the dermis and the subcutaneous tissue.

As the skin ages, these three components undergo changes. Some changes are obvious: wrinkles appear and elasticity decreases. Indeed, our skin cells are no longer as efficient, the fibres (collagen and elastin) that give structure and elasticity to our skin are less numerous, melanomas fill up with melanin creating dark spots… The causes are numerous: internal, such as genetics, cell metabolism and hormonal changes (e.g. at menopause), but also external, including sun exposure (UV), pollution, chemicals, oxidative stress, regular sugar consumption, smoking, skin care, UV for example promotes the destruction of extracellular matrix fibres (collagen, hyaluronic acid) and damages mitochondria (part of the cell responsible for reducing oxidative stress, cell survival and energy production).^1-3

What about hair and nails?

Our hair and nails also age. Their growth, structure and colour change. In the hair, the fibres in the roots are weaker, the melanocytes responsible for colour function less well, and the follicle cells decrease in hair production. The nails are more fragile, thin and discoloured, the morphology of the nail plate (which grows the nail) changes and their lipid content varies with age.

This is a normal process, as the cells degenerate progressively, but oxidative stress and the environment (care, pollution, sun…) have a long-term effect. It is important to take care of oneself, from an aesthetic point of view, but also to avoid some of the problems that can impact on the quality of life.^4-8

What can be done to maintain beauty?

As the famous quote goes “You never get a second chance to make a first impression”, so every day is important in the quest for healthy ageing in general and skin ageing in particular.

We can act to avoid external factors that make us age ‘faster’, as the best way to counteract the effect of these external factors is prevention: a healthy lifestyle can limit the harmful effects of this oxidative stress, notably through physical exercise, a low-stress environment (which also has a positive effect on cardiovascular disease, the immune system and neuropsychiatric functions), appropriate sun exposure, good sleep and a healthy diet including plenty of plants.^3,9

This article is intended to summarise the basics of how a part of the human body works, but is in no way a substitute for medical diagnosis and treatment.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Shin, J. W. et al. Molecular mechanisms of dermal aging and antiaging approaches. International Journal of Molecular Sciences 20, (2019).
2. Cao, C., Xiao, Z., Wu, Y. & Ge, C. Diet and skin aging—from the perspective of food nutrition. Nutrients vol. 12 (2020).
3. Schagen, S. K., Zampeli, V. A., Makrantonaki, E. & Zouboulis, C. C. Discovering the link between nutrition and skin aging. Dermato-Endocrinology vol. 4 298 (2012).
4. Mandt, N. & Blume-Peytavi, U. Alterung von haaren und nägeln. Mögliche präventive und supportive ansatzpunkte. Hautarzt vol. 56 340–346 (2005).
5. Maddy, A. J. & Tosti, A. Hair and nail diseases in the mature patient. Clinics in Dermatology 36, 159–166 (2018).
6. Abdullah, L. & Abbas, O. Common nail changes and disorders in older people: Diagnosis and management. Canadian Family Physician vol. 57 173–181 (2011).
7. Goodier, M. & Hordinsky, M. Normal and aging hair biology and structure “Aging and Hair.” Current Problems in Dermatology (Switzerland) 47, 1–9 (2015).
8. Trüeb, R. M. Oxidative stress in ageing of hair. International Journal of Trichology vol. 1 6–14 (2009).
9. Clatici, V. G. et al. Perceived Age and Life Style. The Specific Contributions of Seven Factors Involved in Health and Beauty. Maedica 12, 191–201 (2017).

It is fairly well known that grape consumption is good for our health, whether for cardiovascular protection, symptoms of type II diabetes, support of the immune system or maintenance of cognitive functions.^1-3 Grapes contain many antioxidant substances. Resveratrol is a grape polyphenol about which we hear a lot, particularly because of its antioxidant action that has an effect on ageing and potential anti-cancer activity.^4,5 But there are other substances in grapes that have a very interesting potential for our health, such as OPC (oligoproanthocyanidin), a flavonoid-type polyphenol found in grape seeds. Let’s take a detailed look at the properties of this less well-known substance :  

Antioxidant and anti-inflammatory, but also antimicrobial.

OPC is a very strong antioxidant, much more powerful than vitamins A (β-carotene), C and E to reduce the amount of free radicals (ROS) and oxidative stress. It effectively protects against lipid and DNA damage, allowing proper tissue function. OPC also has an anti-inflammatory effect, for example by reducing the amount of inflammatory messengers (cytokines). It appears to be particularly active in fat tissue, lungs, intestines and muscles. OPC therefore helps to limit chronic inflammation and the many problems that can result from the mutually amplifying combination of inflammation and oxidative stress.^6,7 

It could also have an antimicrobial action, limiting the proliferation of certain bacteria, especially in our food, thus avoiding problems related to food poisoning.^8,9 OPC also seems to be effective against certain fungi (Candida) infecting the vaginal mucous membranes.¹⁰

Beneficial for the skin

Oral intake of OPC is protective for the skin, as it protects against oxidative stress and cell death caused by UV light.¹¹ In addition, it can bind with type I collagen molecules, strengthening the structure of tissues, including skin, tendons, teeth and bones.¹²

The application of OPC to a wound may also accelerate wound healing and improve the strength and elasticity of the reconstructed tissue. Its antioxidant, anti-inflammatory and antibacterial properties make it an effective healing agent.^13-17

Important for musculoskeletal health

OPC also supports bone health by reducing bone loss (osteoporosis) and improving bone healing. This is particularly noticeable because it can counteract the acceleration of these problems in the absence of oestrogen, such as during menopause.¹⁸ Bone growth is also promoted by OPC with calcium, and bone mineral density is improved.^19,20

OPC is good for the joints. Rheumatoid arthritis is a chronic inflammatory autoimmune disease of the joint. Taking OPC may reduce symptoms by reducing inflammation and oxidative stress, influencing immune cells, and blocking cells that destroy bone and cartilage.^21-23 In osteoarthritis, OPC appears to protect the joint, reducing the loss of chondrocytes (cartilage cells) and the destruction of extracellular matrix fibres (collagen, proteoglycans), as well as osteophytes (bone outgrowth) and subchondral bone fractures. It also helps to reduce pain.24

In athletes, the consumption of grape extract has also been shown to reduce oxidative stress and muscle damage, while improving physical performance in some athletes.²⁵

Beneficial for chronic and metabolic diseases

The antioxidant properties of OPC are beneficial for patients with chronic obstructive pulmonary disease, particularly in avoiding lipid peroxidation that affects respiratory function, and may even reduce some of the impact of oxidative stress due to smoking.^6,26

OPC also appears to have anticarcinogenic properties, on the one hand by protecting healthy cells and on the other hand by having cytotoxic activity on cancer cells. It is considered to be a chemopreventive agent, i.e. inhibiting or even reversing the first cancerous developments. Some research suggests that it could also be used as an adjuvant in the treatment (chemotherapeutic effect) of cancer, for example of the colon or tongue, among others.^6,27-32

OPC may be beneficial for cardiovascular disease, as some experimental studies suggest that it may reduce atherosclerotic plaques in the arteries, limit blood pressure and certain heart problems, and improve blood circulation, reducing leg swelling and the risk of clots.^6,33-36 Caution is advised if blood pressure medication or anticoagulants are already prescribed. It also has an effect against diabetes and obesity, improving insulin response and lipid metabolism, for example by reducing the oxidation of cholesterol.^7,37-39 The kidneys, pancreas, liver and gastrointestinal system also benefit from the reduction of oxidative stress and inflammation due to OPC, as organ function is improved and cell death in certain diseases can be reduced.^6,40-44

Protector for our brain

Our brain can also benefit from the properties of grape polyphenols. Cognitive performance can be increased, oxidative stress and its effects are reduced and lipids (especially in the membranes of our neurons) are protected.⁴⁵ Neurons thus avoid cell death due to oxidative stress.⁴⁶ A 12-week clinical study shows that cognitive functions (memory and attention) are improved with OPC.⁴⁷ Some research on mice even suggests that the accumulation of certain molecules in our brains that eventually cause Alzheimer’s disease may be neutralised by grape flavonoids, resulting in reduced neurodegeneration and improved learning ability.^48-50 Grape extract may also help restore functions after cerebral ischaemia, such as memory if the hippocampus is affected.⁵¹

Taking specific nutrients can promote health, but is not a substitute for medication or the advice of the treating physician.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

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4. Kaur, M., Agarwal, C. & Agarwal, R. Anticancer and cancer chemopreventive potential of grape seed extract and other grape-based products. in Journal of Nutrition vol. 139 1806S (American Society for Nutrition, 2009).
5. Pezzuto, J. M. Resveratrol as an Inhibitor of Carcinogenesis. Pharmaceutical Biology 46, 443–573 (2008).
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8. Silván, J. M. et al. Antibacterial activity of a grape seed extract and its fractions against Campylobacter spp. Food Control 29, 25–31 (2013).
9. Zhu, M. J., Olsen, S. A., Sheng, L., Xue, Y. & Yue, W. Antimicrobial efficacy of grape seed extract against Escherichia coli O157: H7 Growth, motility and Shiga toxin production. Food Control 51, 177–182 (2015).
10. Simonetti, G. et al. Evaluation of anti- Candida activity of Vitis vinifera L. seed extracts obtained from wine and table cultivars. BioMed Research International 2014, (2014).
11. Zi, S. et al. Oligomeric proanthocyanidins from grape seeds effectively inhibit ultraviolet-induced melanogenesis of human melanocytes in vitro – PubMed. international journal of molecula medicine (2009).
12. Vidal, C. M. P. et al. Collagen-collagen interactions mediated by plant-derived proanthocyanidins: A spectroscopic and atomic force microscopy study. Acta Biomaterialia 41, 110–118 (2016).
13. Nayak, B. S. et al. Wound-healing activity of the skin of the common grape (Vitis Vinifera) variant, Cabernet Sauvignon. Phytotherapy Research 24, 1151–1157 (2010).
14. Hemmati, A. A., Aghel, N., Rashidi, I. & Gholampur-Aghdami, A. Topical grape (Vitis vinifera) seed extract promotes repair of full thickness wound in rabbit. International Wound Journal 8, 514–520 (2011).
15. Khanna, S. et al. Dermal wound healing properties of redox-active grape seed proanthocyanidins. Free Radical Biology and Medicine 33, 1089–1096 (2002).
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21. Park, J. S. et al. Grape-Seed Proanthocyanidin Extract as Suppressors of Bone Destruction in Inflammatory Autoimmune Arthritis. PLoS ONE 7, 51377 (2012).
22. Ahmad, S. F. et al. Grape seed proanthocyanidin extract has potent anti-arthritic effects on collagen-induced arthritis by modifying the T cell balance. International Immunopharmacology 17, 79–87 (2013).
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24. Woo, Y. J. et al. Grape seed proanthocyanidin extract ameliorates monosodium iodoacetate induced osteoarthritis. Experimental and Molecular Medicine 43, 561–570 (2011).
25. Lafay, S. et al. Grape extract improves antioxidant status and physical performance in elite male athletes. Journal of Sports Science and Medicine 8, 468–480 (2009).
26. Lu, M. C. et al. Effect of oligomeric proanthocyanidin on the antioxidant status and lung function of patients with chronic obstructive pulmonary disease. In Vivo 32, 753–758 (2018).
27. Toden, S. et al. Oligomeric proanthocyanidins (OPCs) target cancer stem-like cells and suppress tumor organoid formation in colorectal cancer. Scientific Reports 8, (2018).
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31. Prasad, R. & Katiyar, S. K. Grape seed proanthocyanidins inhibit migration potential of pancreatic cancer cells by promoting mesenchymal-to-epithelial transition and targeting NF-κB. Cancer Letters 334, 118–126 (2013).
32. Hamza, A. A. et al. Molecular characterization of the grape seeds extract’s effect against chemically induced liver cancer: In vivo and in vitro analyses. Scientific Reports 8, (2018).
33. Cao, A. H., Wang, J., Gao, H. Q., Zhang, P. & Qiu, J. Beneficial clinical effects of grape seed proanthocyanidin extract on the progression of carotid atherosclerotic plaques. Journal of Geriatric Cardiology 12, 417–423 (2015).
34. Park, E., Edirisinghe, I., Choy, Y. Y., Waterhouse, A. & Burton-Freeman, B. Effects of grape seed extract beverage on blood pressure and metabolic indices in individuals with pre-hypertension: A randomised, double-blinded, two-arm, parallel, placebo-controlled trial. British Journal of Nutrition 115, 226–238 (2016).
35. Sano, A., Tokutake, S. & Seo, A. Proanthocyanidin-rich grape seed extract reduces leg swelling in healthy women during prolonged sitting. Journal of the Science of Food and Agriculture 93, 457–462 (2013).
36. Shenoy, S. F., Keen, C. L., Kalgaonkar, S. & Polagruto, J. A. Effects of grape seed extract consumption on platelet function in postmenopausal women. Thrombosis Research 121, 431–432 (2007).
37. Sano, A. et al. Beneficial effects of grape seed extract on malondialdehyde-modified LDL. Journal of Nutritional Science and Vitaminology 53, 174–182 (2007).
38. el Ayed, M. et al. Protective effects of grape seed and skin extract against high-fat-diet-induced lipotoxicity in rat lung. Lipids in Health and Disease 16, (2017).
39. Nie, Y. & Stürzenbaum, S. R. Proanthocyanidins of Natural Origin: Molecular Mechanisms and Implications for Lipid Disorder and Aging-Associated Diseases. Advances in Nutrition vol. 10 464–478 (2019).
40. Charradi, K. et al. Protective effect of grape seed and skin extract against high-fat diet-induced liver steatosis and zinc depletion in rat. Digestive Diseases and Sciences 59, 1768–1778 (2014).
41. Aloui, F. et al. Grape seed and skin extract reduces pancreas lipotoxicity, oxidative stress and inflammation in high fat diet fed rats. Biomedicine and Pharmacotherapy 84, 2020–2028 (2016).
42. Ashtiyani, S. C., Najafi, H., Firouzifar, M. R. & Shafaat, O. Grape seed extract for reduction of renal disturbances following reperfusion in rats – PubMed. Iran J Kidney Dis (2013).
43. Ulusoy, S. et al. Anti-apoptotic and anti-oxidant effects of grape seed proanthocyanidin extract in preventing cyclosporine A-induced nephropathy. Nephrology 17, 372–379 (2012).
44. Turki, K. et al. Grape seed powder improves renal failure of chronic kidney disease patients. EXCLI Journal 15, 424–433 (2016).
45. Asha Devi, S., Sagar Chandrasekar, B. K., Manjula, K. R. & Ishii, N. Grape seed proanthocyanidin lowers brain oxidative stress in adult and middle-aged rats. Experimental Gerontology 46, 958–964 (2011).
46. Fujishita, K. et al. Grape seed extract acting on astrocytes reveals neuronal protection against oxidative stress via interleukin-6-mediated mechanisms. Cellular and Molecular Neurobiology 29, 1121–1129 (2009).
47. Calapai, G. et al. A randomized, double-blinded, clinical trial on effects of a Vitis vinifera extract on cognitive function in healthy older adults. Frontiers in Pharmacology 8, (2017).
48. Ksiezak-Reding, H. et al. Ultrastructural alterations of Alzheimer’s disease paired helical filaments by grape seed-derived polyphenols. Neurobiology of Aging 33, 1427–1439 (2012).
49. Solanki, I., Parihar, P., Mansuri, M. L. & Parihar, M. S. Flavonoid-based therapies in the early management of neurodegenerative diseases. Advances in Nutrition vol. 6 64–72 (2015).
50. Ono, K. et al. Effects of grape seed-derived polyphenols on amyloid β-protein self-assembly and cytotoxicity. Journal of Biological Chemistry 283, 32176–32187 (2008).
51. Sarkaki, A. et al. Improvement in Memory and Brain Long-term Potentiation Deficits Due to Permanent Hypoperfusion/Ischemia by Grape Seed Extract in Rats – PubMed. Iran J Basic Med Sci (2013).

The boswellia is a tree native to Asia and Africa. There are about twenty species of Boswellia trees, which can also be called incense trees. The resin of Boswellia serrata, the Indian incense tree, which is widely used in Ayurvedic and Chinese medicine, seems to be effective against rheumatic pains, inflammations – especially digestive – and respiratory and dermatological infections.

Boswellia is useful in cases of inflammation and is an antioxidant.    

Boswellia has many properties to limit chronic inflammation, for example by modulating the secretion of inflammatory cytokines.^1,2 It also reduces oxidative stress (by increasing the action of antioxidant enzymes and reducing free radicals). This can improve the viability of our cells and limit damage to our organs. These effects are said to be correlated with its high content of phenolic compounds and flavonoids.^3,4 In particular, it possesses four types of acids β-boswellia, which are responsible for inhibiting pro-inflammatory enzymes.⁵ Thus, it seems to be very useful in cases of inflammation and is very well tolerated.6 Furthermore, boswellia could also act on our sensation of pain, increasing our tolerance threshold.⁷

Boswellia can help stimulate our Immunity

Boswellia can act on our immune system, in particular by stimulating our adaptive immunity cells and increasing the ability of our immune cells to “eat” those responsible for the infection (phagocytosis).^3,8 It can also regulate the amount of inflammatory cytokines, which is intimately linked to the proper functioning of our immune response. Its antioxidant action can also be valuable for the proper functioning of our immune system.8 In addition, viral infections can be limited by certain antimicrobial factors present in boswellia.⁹

Boswellia can help protect our joints

Its favourable effects in case of inflammation seem to protect the joint.10 Boswellia can be used in osteoarthritis. Numerous studies show that taking it improves joint function (WOMAC and Lequesne scores) and limits cartilage degradation, inflammation, pain and stiffness. Taking boswellia can therefore be a good addition to osteoarthritis treatments, while being very safe.^11-15

Boswellia may be beneficial in case of other chronic diseases (but does not replace medication or medical treatment)

Given its abundant pharmaceutical properties (anti-inflammatory, expectorant, antiseptic, antiseptic, anxiolytic, anti-neurotic, analgesic, tranquilizer and antibacterial effects) thanks to its varied molecules acting on many cellular factors, boswellia seems to be useful in many chronic diseases.⁹ 

Inflammatory diseases such as inflammatory bowel diseases and ulcers can be reduced, particularly by the favourable effect in cases of inflammation, as can asthma. Metabolic and cardiovascular disorders such as diabetes or atherosclerosis benefit from its inhibitory action on inflammatory genes, its modulation of cell survival and antioxidant functions, as well as its regulation of glucose and cholesterol levels. Multi-factorial diseases such as cancers or neurodegenerative diseases (Alzheimer’s, Parkinson’s) benefit from its antioxidant and anti-inflammatory actions, as well as its modulation of cell survival. Boswellia is considered to be a neuroprotective agent, and could also reduce anxiety. Dermatological disorders, such as psoriasis, can also be treated, thanks to the reduction of inflammatory cytokines.^4,9,16–18

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Schmiech, M. et al. Comparative investigation of frankincense nutraceuticals: Correlation of boswellic and lupeolic acid contents with cytokine release inhibition and toxicity against triple-negative breast cancer cells. Nutrients 11, (2019).
2. Bertocchi, M. et al. Anti-Inflammatory Activity of Boswellia serrata Extracts: An In Vitro Study on Porcine Aortic Endothelial Cells. Oxidative Medicine and Cellular Longevity 2018, (2018).
3. Beghelli, D. et al. Antioxidant and Ex Vivo Immune System Regulatory Properties of Boswellia serrata Extracts. Oxidative Medicine and Cellular Longevity (2017) doi:10.1155/2017/7468064.
4. Algieri, F. et al. Botanical Drugs as an Emerging Strategy in Inflammatory Bowel Disease: A Review. Hindawi Publishing Corporation (2015) doi:10.1155/2015/179616.
5. Siddiqui, M. Z. Boswellia serrata, a potential antiinflammatory agent: An overview. Indian Journal of Pharmaceutical Sciences vol. 73 255–261 (2011).
6. Abdel-Tawab, M., Werz, O. & Schubert-Zsilavecz, M. Boswellia serrata: An overall assessment of in vitro, preclinical, pharmacokinetic and clinical data. Clinical Pharmacokinetics vol. 50 349–369 (2011).
7. Prabhavathi, K., Shobha Jagdish Chandra, U., Soanker, R. & Usha Rani, P. A randomized, double blind, placebo controlled, cross over study to evaluate the analgesic activity of Boswellia serrata in healthy volunteers using mechanical pain model. in Indian Journal of Pharmacology vol. 46 475–479 (Medknow Publications, 2014).
8. Ammon, H. P. T. Modulation of the immune system by Boswellia serrata extracts and boswellic acids. Phytomedicine 17, 862–867 (2010).
9. Roy, N. K. et al. An update on pharmacological potential of boswellic acids against chronic diseases. International Journal of Molecular Sciences vol. 20 (2019).
10. Alluri, V. K., Kundimi, S., Sengupta, K., Golakoti, T. & Kilari, E. K. An Anti-Inflammatory Composition of Boswellia serrata Resin Extracts Alleviates Pain and Protects Cartilage in Monoiodoacetate-Induced Osteoarthritis in Rats. Evidence-based Complementary and Alternative Medicine 2020, (2020).
11. Vishal, A. A., Mishra, A. & Raychaudhuri, S. P. A double blind, randomized, placebo controlled clinical study evaluates the early efficacy of Aflapin® in subjects with osteoarthritis of knee. International Journal of Medical Sciences 8, 615–622 (2011).
12. Sengupta, K. et al. Comparative efficacy and tolerability of 5-loxinspi® and aflapinspi® against osteoarthritis of the knee: A double blind, randomized, placebo controlled clinical study. International Journal of Medical Sciences 7, 366–377 (2010).
13. Yu, G. et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC complementary medicine and therapies 20, 225 (2020).
14. Bannuru, R. R., Osani, M. C., Al-Eid, F. & Wang, C. Efficacy of curcumin and Boswellia for knee osteoarthritis: Systematic review and meta-analysis. Seminars in Arthritis and Rheumatism 48, 416–429 (2018).
15. Majeed, M., Majeed, S., Narayanan, N. K. & Nagabhushanam, K. A pilot, randomized, double-blind, placebo-controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee. Phytotherapy Research 33, 1457–1468 (2019).
16. Rajabian, A., Sadeghnia, H. R., Fanoudi, S. & Hosseini, A. Genus Boswellia as a new candidate for neurodegenerative disorders. Iranian Journal of Basic Medical Sciences 23, 277–286 (2020).
17. Liu, Z. et al. Boswellic acid attenuates asthma phenotypes by downregulation of gata3 via pstat6 inhibition in a murine model of asthma. International Journal of Clinical and Experimental Pathology 8, 236–243 (2015).
18. Moussaieff, A. & Mechoulam, R. Boswellia resin: from religious ceremonies to medical uses; a review of in-vitro, in-vivo and clinical trials. Journal of Pharmacy and Pharmacology 61, 1281–1293 (2009).

Tendinitis, sprains, fractures, dislocations and muscle tears are common in athletes and amateur sportsmen alike. After a sports injury, there are many points to consider in order to recover as well as possible. To do this, appropriate and supervised rehabilitation exercises are necessary, but good nutrition is also essential and psychological support is often welcome. Read more about the biology and healing of different sports injuries. In terms of nutrition, certain nutrients can help healing :

Appropriate nutrition to support specific healing needs

Nutritional status is essential for proper wound healing. An adequate amount of carbohydrates provides the energy needed for healing, but the decrease in energy expended when at rest must be taken into account to avoid weight gain. Fatty acids, particularly omega-3, play an anti-inflammatory role, are involved in healing and maintain cell integrity, so their consumption is recommended. Proteins and amino acids help maintain muscle mass and the proper functioning of tissues. Nevertheless, the quality of the proteins must be a point of attention and the consumption of leucine and HMB is recommended to increase the synthesis of muscular proteins, as a good musculature allows the joints to be well stabilised.^23,24 HMB is particularly effective in limiting muscle wasting, useful especially for people who are bedridden or have poor mobility.²⁵

There are also specific nutrients that allow a better recovery :

The intake of certain elements that make up our tissues can help promote the repair of an injury. Collagen is the protein par excellence that is used for all healing processes. When taken orally, collagen peptides will disperse throughout the body and concentrate in the affected area, accelerating the healing process: they will stimulate the cells of the affected tissue and can be integrated into the formation of new collagen proteins.^26,27 Collagen and glycosaminoglycans (chondroitin and glucosamine) are the basic components of the joint (cartilage, tendons, ligaments) and their consuption strengthens the structure of the joint and improves its mobility. Similarly, hyaluronic acid allows the hydration of the tissues, promoting their normal functioning. 

In addition, antioxidants such as rosehip, edelweiss, MSM… help limit the damage of oxidative stress and inflammation on the tissues. Vitamins and minerals are also essential for the proper functioning of our tissues, especially in the repair phase, as they stimulate various physiological processes.

To find out more about the biology and healing of different sports injuries…

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

What’s going on in our body?

Muscle injuries

Muscles can regenerate themselves thanks to their reserve of muscle stem cells. Three phases have been identified following an injury:

1. The initial inflammatory process, where immune cells arrive at the site, cleanse the injury and secrete cytokines and growth factors for healing.
2. The regeneration phase where stem cells are activated and proliferate.
3. The maturation phase where these new muscle cells (myoblasts) mature and remodel the tissue.

During the last 2 phases, collagen is synthesised, to help strengthen tissue tension (healing) and the new muscle tissue is revascularized and connected to the nervous network. Most small muscle injuries (elongations, contractures) thus heal spontaneously, but this can take from 3 to 52 weeks.

It is important to let it heal well, so as not to risk subsequent injuries. After applying “rest, ice, compression, elevation” to minimize internal bleeding (haematoma) directly after the injury, complete rest is recommended for 5-7 days. Then, if the symptoms of the injury (bruising, tenderness on palpation, loss of range of motion and pain) have improved, remobilization is advised. Gentle and gradual mobilisation (agility of the affected muscle, stabilisation of the trunk) will strengthen the regeneration of the tissue and regain muscle strength, provided that it is not rewound due to overloading.

Attention, more severe muscle ruptures must be treated quickly, as fibrous tissue can form and lead to muscle rigidity and chronic pain. Sometimes an operation is necessary.^1-3

Tendinopathies

A tendon is the extension of the muscle that attaches to a bone, allowing movement of the joint. It is composed mainly of collagen (I and a little III). Whether it is a tear due to a strong and acute impact, tendonitis (inflammation) from overuse or age-related degeneration, a tendon injury is often disabling and painful. Healing generally follows the three phases mentioned for the muscle. Surgery is sometimes necessary (often to reattach the tendon to the bone). The inflammatory phase lasts about a week after the operation, the proliferative phase of the cells a few weeks and the extracellular matrix remodelling phase several months (or even years).^4-6 Some studies suggest that type III collagen is first synthesised after injury. It remains there for several months, and then allows type I collagen to gradually regain the upper hand, allowing the tendon to regain its basic composition.⁷

Here too, while some rest time is beneficial, a too long immobilisation is harmful. Physiotherapy exercises increase cell proliferation and collagen production, strengthening the tendon. Rehabilitation should be progressive. Initially, passive mobilisation allows good improvements, without risk of overloading and therefore re-injury. In the case of tendinitis, an anti-inflammatory diet is also recommended. There are also certain treatments, such as laser, shock wave, growth factor or other treatments for major injuries.^4–6,8

Ligament injuries

Ligaments connect two bones together around a joint. In the case of a sprain, it is the ligament(s) that is distended, through incorrect movement or overuse. In this case, progressive remobilisation of the joint after a period of rest is necessary, as well as strengthening of the area around the joint and proprioception and balance exercises to prevent recurrences.

If the ligament ruptures, an operation may be recommended to ensure the stability of the joint. A dislocation is a rupture of the ligaments with an additional dislocation of the joint. We find again the three phases of healing mentioned above : inflammation, regeneration and remodelling. Immobilisation can be useful for a short time at first, but not too long, as it can have harmful effects. On the contrary, controlled movements are beneficial for healing: passive mobilisation increases the organisation of the extracellular matrix and the concentration of collagen, avoiding fibrosis. However, be careful not to lean too much on an unstable joint and not to mobilise too early or too hard.^9-12

Bone fracture

In a fracture, the bone is cracked or broken, and some of the surrounding tissue may also be affected. It may be necessary to operate if the two ends of the bone are no longer in line or are too far apart. The bone has its own regeneration process, unlike previous examples where fibrous tissue fills in the injury. There are four stages of bone healing (the number of days is indicative):

1. Days 1 to 5: a haematoma forms directly after the injury, accompanied by an inflammation which attracts immune cells to clean the necrotic tissue and secrete growth factors.
2. Days 5 to 11: the tissue begins to re-form: bone stem cells differentiate, and collagen is secreted, creating a fibrous cartilage network.
3. Days 11 to 28: this network is then ossified and vascularised, forming a calcified bone, hard but still immature.
4. Last phase that can last many months or even years: the bone is remodelled. A balance is created between the osteoclasts resorbing the bone and the osteoblasts forming the new bone, to recreate the normal structure of a bone: a dense layer around and a more porous interior. Bone is made up of 70% minerals and 30% of a flexible matrix, mainly made up of elastic collagen fibres and glycosaminoglycans. Approximately 10% of the wound may not fully heal.^11,13–15

Skin and scar

Some injuries, especially if caused by shock, can damage connective tissue and skin. Surgery also leaves a scar. The healing of the skin follows the three phases of healing mentioned for the muscles/tendons/ligaments :

1. Bleeding stops, inflammation and cleansing by immune cells
2. Tissue regeneration, cell proliferation (fibroblasts), revascularisation and innervation
3. Remodelling of the tissue and restoration of the functional integrity of the skin.

As with tendons, the healing of surgical wounds benefits from the increase in type III collagen during phase 2), which gradually allows the formation of type I collagen during phase 3), normally in the majority in the skin.^16-19

Factors such as smoking, skin stretching, sunlight, stress, glucocorticoid drugs or poor nutrition can negatively affect healing. On the contrary, maintaining good hydration, using a silicone or hyaluronic acid gel to moisturize the tissue, disinfecting well and using sunscreen can help to take good care of the scar once the wound is closed.²⁰

Exercises to rehabilitate and prevent a second injury

Gradually increasing strength, flexibility, proprioception, neuromuscular functions and endurance helps to regain confidence in the affected area and avoid stiffening. When the range of motion, strength and control have returned and there is no more pain or inflammation, the decision can be made to return to sport, initially by adapting certain exercises.

Once the injury has fully recovered, it is important to be careful not to re-injure yourself. Good rehabilitation is essential for this, but other factors can help prevention: maintaining muscle strength, flexibility and a good proprioceptive balance. Regular monitoring also allows early detection of a small anomaly, and particular attention must be paid so as not to overload the healed area.^21,22

Appropriate nutrition to support specific healing needs

Nutritional status is essential for proper wound healing. An adequate amount of carbohydrates provides the energy needed for healing, but the decrease in energy expended when at rest must be taken into account to avoid weight gain. Fatty acids, particularly omega-3, play an anti-inflammatory role, are involved in healing and maintain cell integrity, so their consumption is recommended. Proteins and amino acids help maintain muscle mass and the proper functioning of tissues. Nevertheless, the quality of the proteins must be a point of attention and the consumption of leucine and HMB is recommended to increase the synthesis of muscular proteins, as a good musculature allows the joints to be well stabilised.^23,24 HMB is particularly effective in limiting muscle wasting, useful especially for people who are bedridden or have poor mobility.²⁵

There are also specific nutrients that allow a better recovery :

The intake of certain elements that make up our tissues can help promote the repair of an injury. Collagen is the protein par excellence that is used for all healing processes. When taken orally, collagen peptides will disperse throughout the body and concentrate in the affected area, accelerating the healing process: they will stimulate the cells of the affected tissue and can be integrated into the formation of new collagen proteins.^26,27 Collagen and glycosaminoglycans (chondroitin and glucosamine) are the basic components of the joint (cartilage, tendons, ligaments) and their consuption strengthens the structure of the joint and improves its mobility. Similarly, hyaluronic acid allows the hydration of the tissues, promoting their normal functioning. 

In addition, antioxidants such as rosehip, edelweiss, MSM… help limit the damage of oxidative stress and inflammation on the tissues. Vitamins and minerals are also essential for the proper functioning of our tissues, especially in the repair phase, as they stimulate various physiological processes.

A psychological support often welcomed

Good coordination between the different practitioners involved in the rehabilitation protocol is essential. Communication between the physiotherapist, sports doctor, orthopaedic surgeon and/or sports trainer, and the patient ensures the proper management of the injury. By having a better understanding of what is happening, the patient can be involved in his or her recovery in the best possible way.^21,22,28 Indeed, the psychological impact of an injury and/or an operation should not be taken lightly.

It has mainly been studied in athletes, because for them, sport can represent their entire daily life, their ambition, their social position, the meaning of their life, etc. Their emotional and behavioural responses can therefore be big. Some go through the five stages of mourning, even though they may compete again in the future.²⁹ Psychological support, by therapists and relatives, is then essential, as it has been shown that a negative emotional response after injury can significantly delay the return to sport, whereas a positive adherence to rehabilitation can accelerate it. Psychological stress can limit the healing process, while a positive emotional response can increase confidence in the injured body part.^30-32

But athletes are not the only ones who can benefit from psychological support: for all of us, pain, changes of habits in our environment, the emotional impact of not being free to move around, lack of confidence in this part of our body, etc. can be difficult to live with.

Coaching by a therapist, guided visualisation and relaxation, positive thinking, setting achievable short-term goals, writing down emotions or videos showing the progress and frustrations of people who have gone through the same rehabilitation can be effective psychological supports and can help accelerate musculoskeletal recovery.^33,34 This helps to increase motivation and manage expectations, rising the sense of satisfaction with one’s progress during rehabilitation.³⁵ Returning to pre-injury sports habits as soon as it is advisable also increases positive psychological responses, creating a virtuous circle. Going step by step helps to regain confidence in the affected area.³⁶  

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

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3. Järvinen, T. A. H., Järvinen, M. & Kalimo, H. Regeneration of injured skeletal muscle after the injury. Muscles, Ligaments and Tendons Journal vol. 3 337–345 (2013).
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5. Wu, F., Nerlich, M. & Docheva, D. Tendon injuries: Basic science and new repair proposals. EFORT Open Reviews 2, 332–342 (2017).
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7. Williams, I. F., McCullagh, K. G. & Silver, I. A. The distribution of types I and III collagen and fibronectin in the healing equine tendon. Connective Tissue Research 12, 211–227 (1984).
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21. Dhillon, H., Dhilllon, S. & Dhillon, M. Current concepts in sports injury rehabilitation. Indian Journal of Orthopaedics vol. 51 529–536 (2017).
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26. Wauquier, F. et al. Human enriched serum following hydrolysed collagen absorption modulates bone cell activity: From bedside to bench and vice versa. Nutrients 11, (2019).
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32. Clement, D., Arvinen-Barrow, M. & Fetty, T. Psychosocial responses during different phases of sport-injury rehabilitation: A qualitative study. Journal of Athletic Training 50, 95–104 (2015).
33. Gennarelli, S. M., Brown, S. M. & Mulcahey, M. K. Psychosocial interventions help facilitate recovery following musculoskeletal sports injuries: a systematic review. Physician and Sportsmedicine vol. 48 370–377 (2020).
34. Maddison, R., Prapavessis, H. & Clatworthy, M. Modeling and rehabilitation following anterior cruciate ligament reconstruction. Annals of Behavioral Medicine 31, 89–98 (2006).
35. Sonesson, S., Kvist, J., Ardern, C., Österberg, A. & Silbernagel, K. G. Psychological factors are important to return to pre-injury sport activity after anterior cruciate ligament reconstruction: expect and motivate to satisfy. Knee Surgery, Sports Traumatology, Arthroscopy 25, 1375–1384 (2017).
36. Ardern, C. L. et al. The impact of psychological readiness to return to sport and recreational activities after anterior cruciate ligament reconstruction. British Journal of Sports Medicine 48, 1613–1619 (2014).

Oxidation is a chemical reaction that takes place in the presence of oxygen. You can see it when you cut an apple: once cut, the apple tends to turn brown because one of its enzymes reacts with oxygen and transforms a molecule (called phenol) into another molecule (called quinone) which will decompose into a brown pigment. The addition of lemon juice will slow down this browning because it contains vitamin C, a strong antioxidant, which will reduce the quantity of quinones and thus prevent the brown pigment from appearing.

It is the same balance between oxidation and anti-oxidation that takes place in each of our cells. Of course, we need oxygen to live and each of our cells uses it in many processes. During some of these reactions, for example when ATP cell energy is produced, free radicals (ROS – reactive oxygen species) are formed. Their presence – in small quantities – is normal, and they have certain functions such as communication between cells, the synthesis of cellular components or as a weapon of the immune system against pathogens. At the same time, ROS are constantly detoxified by certain antioxidant enzymes or by other mechanisms, to become harmless products, such as water H2O.^1,2 An oxidative balance is reached, and normally works very well! Except that this is not always the case…

It’s all a question of balance… Otherwise, it’s oxidative stress!

Oxidative stress is a phenomenon caused by an imbalance between the production and accumulation of free radicals (ROS) in cells and tissues, and our body’s ability to detoxify these reactive products.¹

While the presence of ROS created by our cellular metabolism is normal, certain environmental factors, such as UV rays, ionizing radiation, pollutants, heavy metals, tobacco, alcohol, certain drugs and chemicals, contribute to a significant increase in the production of ROS. This large amount of ROS cannot be fully detoxified by our antioxidant defences, and this imbalance leads to cell and tissue damage. This is called oxidative stress.

To counteract this, there are also exogenous antioxidants, such as vitamins C and E, flavonoids or polyphenols, which can react with ROS to render it harmless, prevent its production or activate antioxidant enzymes.^1,2

Why is oxidative stress negative?

When there is too much ROS in relation to our antioxidant defences, the membranes of our cells and our proteins, lipids, DNA etc. will be “attacked” and damaged.¹ Changes in the DNA of a cell lead to a deregulation of its functions and “behaviour”, which will impact the tissue in which it is located. Lipid damage can induce tissue permeability and disrupt communication between cells. The altered proteins can no longer perform their functions in the cell, which can no longer fulfil its role in the organ to which it belongs. Etc.³  

As ageing can be defined as “the progressive loss of our tissues’ functions”, the repetition of damage due to excess ROS can therefore accelerate it. ROS attacks could, for example, be involved in cell senescence, a physiological mechanism that stops cell proliferation when damage is present. These senescent cells can then secrete inflammatory molecules and extracellular matrix-degrading enzymes (MPP), and, if there are many of these, this can disrupt the functioning of the organ.⁴ In addition, the build-up of oxidative stress can lead to dysfunction of the mitochondria (the parts of our cells that produce cellular energy, regulate cell survival and oxidative balance), which means more ROS and fewer antioxidant defences, and unstable energy production and cell survival.⁵ Thus, over time, if oxidative stress is not resolved, damage builds up, tissue which can no longer maintain homeostasis become disordered, and chronic or degenerative diseases can occur.¹ In addition, as we age, antioxidant defences diminish, making us more susceptible to excess ROS.⁴

What is the impact of oxidative stress on our health?

Most of the chronic illnesses present in our civilisation are multifactorial diseases, which are triggered by a mixture of internal and external factors. Oxidative stress is often one of these factors, as it can damage tissues. Moreover, it is often coupled with chronic inflammation, as they amplify each other. Oxidative stress leads to inflammation that disrupts the immune system and produces more ROS etc. As this impacts the state of health in which we age, this phenomenon is sometimes called inflam-aging.⁴

Oxidative stress heightens chronic inflammation found for example in certain lung diseases such as asthma or obstructive lung diseases. The same applies to chronic inflammatory joint diseases such as rheumatoid arthritis, where oxidative stress is involved in the initiation and progression of the disease. In the kidneys, the presence of oxidative stress can induce the recruitment of inflammatory cells and molecules. This inflammation, if sustained, will eventually lead to tissue damage, kidney dysfunction and disease.^1,4

Cardiovascular and metabolic diseases (e.g. diabetes) are also multifactorial, with internal and lifestyle-related triggers, but oxidative stress is often considered one of the main risk factors (along with diet, physical inactivity, smoking, etc.) and may promote certain complications.^1,4,6 The consequences of oxidative stress, which damages our DNA, combined with other internal and external factors, can lead to cellular abnormalities that promote cancer. Oxidative stress in the muscles, particularly due to physical inactivity, could be a common determinant of muscle wasting and loss of strength, or even sarcopenia. Finally, the presence of oxidative stress has also been linked to neurological diseases (Alzheimer’s, Parkinson’s, multiple sclerosis, dementia, depression, sickly anxiety…), as it plays an important role in the death of neurons.^1,4 Indeed, as the brain has an enormous consumption of oxygen and energy to function and is very rich in lipids (neuronal membranes), this makes it very vulnerable to the accumulation of ROS, which can lead to its functional decline.⁵

Thus, a high excess of ROS over the long run, combined with other risk factors (which sometimes have the same causes as ROS accumulation), can be involved in a wide variety of conditions. Fortunately, it is never too late to get involved in reducing oxidative stress in our bodies. It is possible to reduce the generation of exogenous ROS as much as possible by avoiding exposure to radiation, pollutants, heavy metals, tobacco and alcohol, certain medicines and chemicals. And of course, it is a good idea to regularly strengthen our antioxidant defences.

The benefits of exogenous antioxidants

There are many sources of antioxidants in nature, all of which are useful. Here are the most common:

Vitamin E is one of the best-known antioxidants. This name encompasses various molecules, of which α-tocopherol is one of the most effective. It is able to regulate certain cellular pathways that produce ROS or induce inflammation.¹ Vitamin C is also a widely used natural antioxidant. It reacts with the ROS and promotes their conversion into a non-reactive, and therefore harmless, substance.¹ Carotenoids and vitamin A react with certain free radicals, converting them into harmless H2O water. They are also able to regulate certain cellular pathways, such as inhibiting certain inflammatory pathways or acting on cell survival.³

Polyphenols are found in many plants. Flavonoids are one type of polyphenol and contain different molecules. Non-flavonoids include, for example, resveratrol from grapes. All of them are powerful antioxidants, often possessing certain anti-inflammatory properties and having many benefits for our health.⁴ The specific activity of flavonoids depends on each specific molecule, acting on the suppression of ROS synthesis, on the detoxification of ROS and/or on the improvement of antioxidant defences.¹

Coenzyme Q10, also known as ubiquinone, is naturally found in our mitochondria, the parts of our cells that are used to produce energy, reduce oxidative stress and regulate the survival of our cells. Taking Q10 appears to be effective against oxidative stress and some of the chronic diseases mentioned above.⁴

The presence of selenium, an essential component of selenoproteins, is required for many functions in our body, including the reduction of oxidative stress. Some clinical trials have also highlighted its positive effect in the prevention and treatment of certain chronic conditions.⁴

Moderate and regular aerobic physical activity (long, low-intensity aerobic exercise using oxygen in the muscles) is also important to limit the accumulation of oxidative stress because it stimulates antioxidant defences, especially in the muscles. It is also essential for maintaining good health in general. However, high-intensity physical activity will increase oxidative stress in our bodies.⁴

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Pizzino, G. et al. Oxidative Stress: Harms and Benefits for Human Health. Oxidative Medicine and Cellular Longevity vol. 2017 (2017).
2. Burton, G. J. & Jauniaux, E. Oxidative stress. Best Practice and Research: Clinical Obstetrics and Gynaecology vol. 25 287–299 (2011).
3. Birben, E., Sahiner, U. M., Sackesen, C., Erzurum, S. & Kalayci, O. Oxidative stress and antioxidant defense. World Allergy Organization Journal vol. 5 9–19 (2012).
4. Liguori, I. et al. Oxidative stress, aging, and diseases. Clinical Interventions in Aging vol. 13 757–772 (2018).
5. Salim, S. Oxidative stress and the central nervous system. Journal of Pharmacology and Experimental Therapeutics vol. 360 201–205 (2017).
6. Betteridge, D. J. What is oxidative stress? in Metabolism: Clinical and Experimental vol. 49 3–8 (W.B. Saunders, 2000).

Antioxidant and anti-inflammatory properties

Flavonoids in cocoa are powerful antioxidants. They limit oxidative stress that damages tissues by reducing free radicals (ROS) and activating antioxidant enzymes. Its polyphenols are anti-inflammatory: they inhibit inflammatory enzymes (COX-2 type) and decrease the production of pro-inflammatory cytokines. ^1,2

Learn more about the impact of inflammation

Benefits for the skin

The antioxidant and anti-inflammatory properties of cocoa are beneficial to the skin.  They offer protection against UV rays and limit the signs of ageing. In fact, some clinical studies highlighted a reduction in the harmful effect of UV rays, a slight reduction in wrinkles and an improvement in the elasticity, density and blood circulation of the skin. ^3,4,5 These effects on skin tone may be related to the fact that polyphenols have a positive impact on the maintenance of glycosaminoglycans and collagen in the skin. ⁶ Cocoa may also be useful in treating certain skin problems, such as acne or psoriasis, and promoting healing.¹

The many health benefits of cocoa

Cocoa is packed with many minerals, including magnesium, copper and iron, which are necessary for the proper functioning of our entire body. It is also rich in theobromine, an alkaloid which is also present in tea and coffee and which has antioxidant properties and many health benefits: it helps reduce cholesterol (total and LDL), relaxes the lungs, stimulates the heart and reduces cardiovascular risks. Cocoa is also effective in limiting insulin resistance and preventing the risk of diabetes and metabolic diseases. It could act as an antidepressant, neuronal protector, cognitive stimulant and mood enhancer, thanks in particular to its antioxidant properties. Its anti-inflammatory action is very useful in limiting allergies and it can modulate the immune system. Raw cocoa may even limit weight gain and promote the arrival of glucose in the muscles. ^1,2,7,8 (Muscle cells, like all other cells, need glucose to function. By increasing the absorption of glucose into muscles, muscle activity rises.)

A note of caution

Please note that most of these studies were done with cocoa beans. To make chocolate, the beans are roasted (loss of certain elements), crushed and ground, cocoa butter is removed, and sugar and possibly milk are added. The properties of chocolate are therefore not the same as those of raw cocoa. If you eat chocolate, it is better to choose dark chocolate with a high percentage of cocoa and consume it in small quantities. Hot (or cold) chocolate powders, even if they are called cocoa, do not share all health properties of raw cocoa, since other ingredients are added, such as sugar and milk.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Scapagnini, G. et al. Cocoa bioactive compounds: Significance and potential for the maintenance of skin health. Nutrients vol. 6 3202–3213 (2014).
2. Katz, D. L., Doughty, K. & Ali, A. Cocoa and chocolate in human health and disease. Antioxidants and Redox Signaling vol. 15 2779–2811 (2011).
3. Mogollon, J. A. et al. Chocolate flavanols and skin photoprotection: A parallel, double-blind, randomized clinical trial. Nutrition Journal 13, 66 (2014).
4. Yoon, H. S. et al. Cocoa flavanol supplementation influences skin conditions of photo-aged women: A 24-week double-blind, randomized, controlled trial. Journal of Nutrition 146, 46–50 (2016).
5. Heinrich, U., Neukam, K., Tronnier, H., Sies, H. & Stahl, W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. Journal of Nutrition 136, 1565–1569 (2006).
6. Gasser, P. et al. Cocoa polyphenols and their influence on parameters involved in ex vivo skin restructuring. International Journal of Cosmetic Science 30, 339–345 (2008).
7. Latif, R. Health benefits of cocoa. Current Opinion in Clinical Nutrition and Metabolic Care vol. 16 669–674 (2013).
8. Andújar, I., Recio, M. C., Giner, R. M. & Ríos, J. L. Cocoa polyphenols and their potential benefits for human health. Oxidative Medicine and Cellular Longevity vol. 2012 (2012).

Collagen is the most abundant protein in the human body and in mammals. It forms fibres in the extracellular matrix, giving shape and mechanical properties to tissues. There are 28 types of collagen in our body, of which the first 3 are the most abundant. Type I collagen is mainly present in tendons, skin, blood vessel walls, cornea, the organic part of bones and teeth, around muscle fibres and plays an important role in tissue repair. Type II collagen accounts for 50% of the proteins in our cartilage and is present in the eye (the vitreous humor). Type III collagen is also present in the walls of blood vessels, skin, intestines and uterus. It is less robust than type I collagen, but the two are often combined in these tissues.

The effectiveness of collagen peptides has been highlighted in cases of osteoarthritis. The scores WOMAC¹ and VAS² have decreased, demonstrating a reduction in pain, joint stiffness and improved motor skills. This leads to a better quality of life for the patients in their daily activities.^3–5

Type II collagen peptides help reduce rheumatoid arthritis, an inflammatory disease in which the immune system attacks the joints, in particular because of the presence of collagen. When native type II collagen is taken orally, the immune cells become accustomed to it and the presence of collagen in the body become normal again (oral tolerance). In a randomized, double-blind trial involving 60 patients with severe, active rheumatoid arthritis, a decrease in the number of swollen joints and tender joints occurred in subjects fed chicken type II collagen for 3 months but not in those that received a placebo. Four patients in the collagen group had complete remission of the disease. ^6,7

For people who occasionally experience pain during sports or daily mobility, collagen peptides improve the extension capacity of the joint (e.g. knee), reduce pain and increase exercise time before discomfort.⁸ The consumption of collagen peptides also strengthens the stability of the joints and reduces the risk of repeated injuries. In sports people, performance is also improved. ⁹

The benefits of collagen hydrolysates are also found in cases of osteoporosis, decreasing the presence of bone decomposition markers and increasing mineral density, as well as bone regeneration markers.^10–12

Find out more about the benefits of collagen and how it works

Lysine, Threonine

Lysine and threonine are essential amino acids, which means that our body cannot produce them and therefore we must provide them through our nutrition.

Lysine increases the absorption of calcium in the intestines and limits its evacuation through the urine, which helps to maintain healthy bones. It also promotes healthy blood vessels and smooth muscles and limits calcium deposits in the vessels by helping the calcium to move from the vessels to the bones.^13,14

In addition, lysine is one of the amino acids necessary for the synthesis and then for the proper function and structure of collagen because it acquires numerous enzymatic modifications (post-translational modifications) and in particular those allowing the links in and between collagen chains.¹⁵ Lysine also inhibits MPPs (matrix metalloproteases), the enzymes responsible for collagen degradation.¹⁶ 

These properties make lysine a valuable ally in the healing of wounds, for example on the skin. For bone healing, lysine also accelerates healing by 2 weeks: it will activate the osteoblasts that ensure bone formation, increase calcium and collagen content, promote vascularisation and stimulate the secretion of growth factors and insulin (entry of glucose into cells).^17,18

Threonine is also an essential amino acid brought by nutrition. It is very important for the good structure of our tissues, as it is the precursor of glycine, the main amino acid of collagen. Moreover, threonine incorporated in collagen plays an important role in the stability of collagen and the links between chains. Threonine is also present in elastin fibres. ^19,20

Find out more about those amino acids

Glucosamine and chondroitin Sulphates

Glucosamine is a monosaccharide naturally present in our body. It is the precursor of several glycosaminoglycans such as hyaluronic acid, chondroitin or keratan sulphate, which make up aggrecans, very important constituents of the extracellular matrix. Chondroitin is the most abundant of those glycosaminoglycans in our cartilage. It enables water to be retained in the tissue and therefore maintains its osmotic pressure, elasticity and flexibility.

The benefits of taking glucosamine and chondroitin sulphates for osteoarthritis have been studied and debated for a long time because of the irregularity of the results and a sometimes high placebo effect. Nevertheless, most groups now agree on the usefulness of these supplements and their safety, as they are often better tolerated than some anti-inflammatory drugs.²¹ The GAIT study²² in 2006 showed in 1583 patients that taking glucosamine and chondroitin combined made it possible to reduce daily pain (OARSI-OMERACT score)²³ of people suffering from moderate or severe osteoarthritis. Other studies have pointed out that the combination of glucosamine and chondroitin can reduce pain in the same way as taking a narcotic analgesic (2x 50mg of Tramadol)²⁴ or a COX2 inhibiting non-steroidal anti-inflammatory drug (Celecoxib)²⁵, and increase mobility of the joint (temporomandibular or knee). This combination was associated with an improvement in Lequesne score²⁶, showing better functioning of the disabling joint, and in the WOMAC score¹, highlighting a decrease in pain in daily life. It could also reduce swelling, effusion and stiffness of the joint when the osteoarthritis is not too advanced.^27–31 By limiting the progression of the disease and its symptoms over the long term, taking chondroitin and glucosamine reduces the risk of total joint replacement.³² Symptom improvement can be even more effective when glucosamine and chondroitin are combined with a source of flavonoids,³¹ like rosehip.

Find out more about chondroitin and glucosamine

Hyaluronic acid (as sodium salt: sodium hyaluronate)

Hyaluronic acid is one of the major components in the extracellular matrix. It combines with chondroitin and keratin sulphates and intermingles with collagen fibres. It has excellent viscoelasticity and high water-retention capacities, allowing it to lubricate, absorb shocks, regulate the water balance and stabilise the structure of the joint.³³

It also protects against inflammation and oxidative stress. When taken, it reduces the production of nitric oxide and free radicals and increases the synthesis of antioxidants, thus reducing oxidative stress.^33,34 It also mitigates the production of pro-inflammatory mediators, such as cytokines, bradykinin and prostaglandin, to limit over-inflammation.³³ In addition, by interacting with nerve endings (which become less sensitive and therefore transmit less pain), hyaluronic acid also has analgesic properties.³⁵

The benefits of hyaluronic acid have been observed on the joints in general. It increases joint mobility and function, reduces stiffness and pain. In addition, it increases the endogenous synthesis of proteoglycans, collagen and hyaluronic acid by synoviocytes and chondrocytes (cells of the joint), increasing cartilage regeneration. It also inhibits osteoclasts, which resorb subchondral bone and weaken the joint. It will also increase the density and vitality of chondrocytes, the cartilage cells that produce the molecules necessary for healthy, functional cartilage. The proliferation of fibroblasts and keratinocytes, as well as the synthesis of collagen fibres will also be increased. The properties of hyaluronic acid are therefore very important for healing. In the case of osteoarthritis, the levels of inflammation and oxidation are high, increasing cell death and damaging cartilage, bone and synovial fluid. Taking hyaluronic acid restores the properties of the synovial fluid and the metabolism of the joint cells. Several studies have pointed out that increasing the amount of hyaluronic acid in the joint leads to improved joint function, and reduced pain and stiffness. This is reflected in a reduction in VAS, WOMAC and Lequesne scores, highlighting an improvement and slowing of disease progression.^33,37–39

Find out more about hyaluronic acid

Methyl-sulphonyl-methane (MSM)

Thanks to its sulphur composition, MSM is an agent against inflammation and oxidative stress. It will, for example, desensitize the immune system, reduce inflammatory cytokines and inhibit vasodilatation in chronic inflammation. It has a strong antioxidant power, notably by stimulating reducing enzymes and inhibiting certain cellular processes involved in the generation of free radicals.⁴⁰

Thanks to its anti-inflammatory action, in particular through the suppression of inflammatory cytokines (TNFα, IL-1β), MSM can protect the cartilage and synovial fluid, thus improving the condition of the joint. It can also reduce pain after sport.^40,41

Several clinical studies on osteoarthritis have shown that taking MSM reduces pain, stiffness and swelling in the joint, leading to improved physical function and daily performance. This is reflected in improved VAS (Continuous Pain Scale), WOMAC (joint function and pain), SF36 (quality of life) and Lequesne Index (joint function) scores, as well as a possible reduction in the use of anti-inflammatory drugs. Its anti-inflammatory and analgesic properties therefore make it a valuable ally in improving the symptoms of osteoarthritis and the quality of daily life.^40,42–46

Taking MSM is also beneficial in arthritis because it reduces inflammation by reducing the expression of cytokines, certain inflammatory cell processes, as well as the amount of other markers such as anti-cyclic citrullinated peptide 2 (anti-CCP2), C-reactive protein (CRP) and rheumatoid factor (RF).^40,47

These effects seem to be potentiated by an association with collagen or chondroitin-glucosamine.

Find out more about MSM

Rosehip

Rosehip has very powerful antioxidant powers, thanks to a high concentration of flavonoids, and contains more vitamin C than citrus fruits. It also has a high concentration of folate, vitamins A, B3, D and E, carotenoids, beta sitosterol, malic acid, tannins, magnesium, zinc, copper, as well as specific galactolipids and fatty acids such as linoleic acid, making it a long-appreciated health asset.³⁶

The strong antioxidant properties of rosehip, thanks to its high content of flavonoids and phenolic compounds, protect against oxidative stress and ensure good communication and adhesion between cells. By increasing the activity of antioxidant enzymes (such as superoxide dismutase and catalase) rosehip reduces the concentrations of free radicals (ROS) and nitrogen oxides (NO) which can damage tissues. Rosehip extracts also have strong anti-inflammatory properties. Thanks to their fatty acid content, they inhibit the COX 1 and 2 enzymes as well as the metabolism of arachidonic acid, which otherwise induce numerous inflammatory mediators. Its galactolipids also block the synthesis of cytokines, chemokines, inflammatory prostaglandins by immune cells, limit the migration (chemotaxis) of lymphocytes in the blood, and reduce the blood concentration of inflammatory C-reactive proteins (CRP). Some of these components can furthermore moderate NFκB, whose overactivation induces inflammation, immune deregulation and tissue destruction.^36,48,49

Rosehip extracts, especially its galactolipids, have a protective effect on cartilage and chondrocytes. They reduce the expression of genes linked to inflammation (cytokines, NO, PGE2, chemokines, etc.), as well as catabolic genes that degrade the extracellular matrix, particularly those of collagen-cleaving MMPs and aggregases.^36,50,51 Rosehip may also limit inflammation of the synovial fluid, which may be associated with greater risk of osteoarthritis.⁵²

Several clinical studies (placebo/blind double blind) have shown that taking rosehip extracts for at least 3 months is useful for osteoarthritis. Indeed, it helps to reduce pain and stiffness in the joint, limiting the dose of anti-inflammatory drugs required. It also leads to an increase in physical function (WOMAC score)¹, which underlines a decrease in the severity of the disease.^48,53,54 Rosehip is also effective against chronic back pain. Its pain-relieving properties are even more appealing because, unlike non-steroidal anti-inflammatory drugs (NSAIDs), rosehip does not influence coagulation and has no negative side effects such as ulcers.³⁶

In the case of rheumatoid arthritis, an autoimmune disease in which our immune system attacks our joints, tissue damage is linked to a large amount of free radicals and nitrogen oxides. The strong antioxidant powers of rosehip limit their production, protecting cells from DNA and mitochondrial damage and limiting cell death.³⁶

At the bone level, the presence of a small amount of free radicals can be beneficial because it signals the presence of calcified tissue to be disintegrated or a wound to be healed. However, too much oxidative stress can be linked to an increase in the activity of osteoclasts (bone resorption) and proteins such as MMPs (collagen breakdown), which will damage the extracellular matrix and weaken the bone structure. This is particularly the case in osteoporosis. Rosehip extract, thanks to its antioxidant effects, helps to regulate this process and thus increase the mineral density of the bone. It will also stimulate the differentiation of osteoblasts (formation of bone tissue), as well as the synthesis of collagen.³⁶

Find out more about rosehip

Vitamins C, E, B3, K2, D₃

The health benefits of vitamin C are well established, as it supports almost all the functions of our body. In the joints, vitamin C is an important regulator of cartilage and bone metabolism, in particular by influencing the differentiation of chondrocytes (cartilage cells) and osteoblasts (cells that form bone tissue).⁵⁵ A significant increase in the number of collagen fibres was also observed as well as an acceleration in the healing of fractures.⁵⁶ Vitamin C is key to maintaining healthy joints and preventing osteoarthritis and inflammation. ⁵⁷
In fact, taking vitamin C reduces cartilage loss and prevents the appearance of osteoarthritis by reducing inflammation, oxidative stress, cell death and the synthesis of collagen-degrading MMPs.⁵⁸ More specifically, regular use of vitamin C could reduce the risk of developing osteoarthritis by 11% (but not really stop its progression)⁵⁹ and limit damage to the spinal cord of the knee as well as the size of the bone plateau, which are important elements in joint pathologies.⁶⁰ In addition, there is an association between vitamin C deficiency and acute and chronic musculoskeletal pain, whereas its supplementation could reduce it and improve the patient’s quality of life.⁶¹ Vitamin C therapy reduces pain and the use of painkillers in people with early osteoarthritis while increasing the quality of life for everyone.⁵⁷ It is also useful for reducing pain (Complex Regional Pain Syndrome Type I) after a fracture⁶² and limits the drop in blood vitamin C observed after arthroplasty surgery and the risk of arthrosfibrosis.⁶³ According to EFSA, it is necessary for the normal functioning of cartilage and bone and protects against oxidative stress.*

Although some results are conflicting regarding the properties of vitamin D to relieve the symptoms of osteoarthritis, vitamin D supplementation may have been associated with a significant slowing down of knee abnormalities (joint structure and cartilage composition).⁶⁴ It has also increased the strength and performance of the affected joint as well as the overall quality of life. Inflammation and oxidative damage in these patients were also significantly reduced, improving protein and DNA function.^65,66 On the contrary, a vitamin D deficiency seems to be a risk factor for osteoarthritis.^65,67 In addition, taking vitamin D may limit pain, which can be exacerbated by a deficiency.⁶⁸ Concerning rheumatoid arthritis, it seems that many patients have a vitamin D deficiency, which could be related to the severity of the disease.^69,70 In addition, vitamin D supplementation may limit musculoskeletal pain and prevent osteoporosis for these patients.⁶⁹ Indeed, vitamin D is an important mediator and is involved in the regulation of various (mostly adaptive) immune responses and inflammation, essential roles in autoimmune diseases such as arthritis.⁷¹ According to EFSA, it is necessary for the normal maintenance of bones and calcium levels, and together with calcium can reduce bone demineralisation leading to osteoporotic fractures.*

Vitamin E is a powerful antioxidant and anti-inflammatory. It can therefore mitigate oxidative stress, which is one of the mechanisms that can lead to and accentuate the biomolecular degeneration of the joint causing osteoarthritis.^72,73 It can also limit inflammation in the synovial fluid and cartilage, as well as pain.^{74, 75}  Studies have pointed out that people suffering from osteoarthritis are often deficient in vitamin E, whereas its supplementation may limit the risks and delay the progression of osteoarthritis, thanks to different mechanisms (antioxidants, hormonal, immune, vascular, maintaining skeletal muscles, regulating cellular metabolism…).^72,76 Similarly, it can prevent joint destruction, particularly by calming inflammation, in models of rheumatoid arthritis.⁷⁷ According to EFSA, it protects against oxidative stress.*

Vitamin K is involved in the mineralisation of bone and cartilage, as well as in the regulation of the genes of the articular cartilage matrix and certain enzymatic reactions.⁷⁸ People who are deficient in vitamin K are at greater risk of damage to cartilage and subchondral bone, which can lead to osteoarthritis and other joint diseases,^78–81 whereas an adequate daily intake would appear to be protective.⁸² For vitamin K deficient people with osteoarthritis, taking vitamin K benefits the joints.⁸³ Also, the intake of enough combined vitamins K and D allows an increase in walking speed and the ease of getting up from a chair for people with knee osteoarthritis.⁸⁴ Vitamin K is of course also essential for good bone health, affecting bone strength and metabolism, notably by promoting the activation of bone-forming cells (osteoblasts) and proteins that mineralise the extracellular bone matrix.⁸⁵ In addition to its role in mineralization, vitamin K seems to have an anti-inflammatory action, very useful for many chronic diseases (cardiovascular, osteoarthritis, osteoporosis…).^86,87 In particular, it could reduce the level of inflammatory CRP in patients with rheumatoid arthritis. A clinical study has highlighted the improvement of the disease (less inflammation and proteins destroying the extracellular matrix) after 3 months of vitamin K intake.⁸⁸ According to EFSA, it is necessary for the normal maintenance of bones.*

Although little studied, B vitamins may also be involved in bone health. Vitamin B3, also known as niacin, is effective in reducing oxidative stress,^89,90 often very present in skeletal diseases. It could therefore play a role in the symptoms of osteoarthritis, improving the condition of the joint.^91,92

Minerals (zinc, manganese, copper, selenium, calcium)

Zinc is a powerful antioxidant and is involved in the proliferation of chondrocytes (cartilage cells). Thus, zinc supplementation could prevent the progression of osteoarthritis.⁹³ Similarly, zinc deficiency appears to correlate with the inflammation and progression of rheumatoid arthritis^94,95, while zinc supplementation may reduce pain, stiffness, swelling, inflammation and pain medication in patients with psoriatic arthritis.⁹⁶ Zinc also seems to play an important role in preventing and even curing osteoporosis, as it stimulates bone mineralisation and bone formation by osteoblasts and inhibits bone resorption by osteoclasts.^97,98 The recommended daily dose of zinc is 10mg/d. Too much zinc can cause nausea or headaches. According to the EFSA, it is necessary for the normal maintenance of bones and protects against oxidative stress.*

Manganese and copper are essential for bone metabolism as they are co-factors for several enzymes. Their supplementation increases the mineral density of the bones, making them valuable allies against osteoporosis.^99,100 These minerals, particularly when combined with zinc, are very effective in limiting bone loss.⁹⁸
Manganese can play an important role in the formation of cartilage and bone collagen and in the mineralisation of bone.  It is also present in several antioxidant enzymes, which help limit free radicals.¹⁰¹ These antioxidant properties are particularly important for limiting inflammation in rheumatoid arthritis: it can act on the enzymes that regulate the amount of nitric oxide, particularly in the synovial fluid.¹⁰² Manganese, especially when combined with glucosamine and chondroitin, seems to be effective in alleviating the symptoms of osteoarthritis,¹⁰³ in particular by modulating the metabolism of cartilage and synovial fluid.¹⁰⁴ Manganese is also involved in the proper functioning of the immune system, the regulation of blood sugar levels, digestion, reproduction, bone growth…¹⁰¹ According to EFSA, it is necessary for the normal maintenance of bones and the formation of connective tissue, and protects against oxidative stress.* 
Copper is equally important for bone strength and mineralization, and for the prevention of skeletal abnormalities and osteoporosis. In particular, it helps promote collagen chain bonding, limits free radicals by being a co-factor of antioxidant enzymes and directly inhibits bone resorption by osteoclasts.⁹⁸ A copper deficiency can therefore lead to skeletal problems such as osteoporosis, as well as dermatological, immune and cardiovascular problems, but too much copper consumption has also been associated with a high risk of fractures.¹⁰⁵ According to EFSA, it is necessary for the normal maintenance of connective tissue and protects against oxidative stress.*
Attention, harmful effects, especially neurological, can occur with a consumption of more than 11mg/day for manganese (2mg = ADI) and gastrointestinal with more than 10mg/day of copper (1mg = ADI).¹⁰⁰

Calcium is the mineral known per excellence for the health of our bones and the maintenance of a good mineralization of the bone mass.⁹⁸ Nevertheless, the experts stress the importance of combining it with vitamin D to increase bone mineral density and limit osteoporosis as well as certain fractures, although the results in the latter case are more mixed.^106,107 Indeed, vitamin D regulates the intestinal absorption of calcium.¹⁰⁸ Studies suggest that it is even more effective to take them with zinc, copper and manganese to increase bone health.⁹⁸ Good calcium intake also seems to be correlated with a reduced risk of knee osteoarthritis,¹⁰⁹ which could be explained by the inhibition of cartilage cell (chondrocyte) death by blocking inflammatory cell pathways (COX-2).¹¹⁰ According to the EFSA, it is necessary for the normal maintenance of bones and, combined with vitamin D, can reduce bone demineralisation leading to osteoporotic fractures.*
Nevertheless, taking too much calcium (above 1000mg/day in addition to that in a normal diet) can lead to cardiovascular, renal or gastrointestinal complications.¹¹¹  

Selenium is an essential nutrient for selenoproteins, which function as antioxidants that regulate inflammation and influence bone metabolism (proliferation of osteoblasts and inhibition of bone-resorbing osteoclasts). ^98,112 Good selenium intake was associated with good bone mineralisation.^113,112 Its properties highlight how it could provide some protection against osteoarthritis, rheumatoid arthritis, osteoporosis and bone damage from oxidative stress.^98,114 Concerning osteoarthritis, selenium combined with vitamins A, B2, B6, C and E would make it possible to limit the disease, in particular by reducing oxidative stress.¹¹⁵ One study pointed out that combining selenium with vitamins C and E would be even more effective in preventing bone damage leading to osteoporosis.¹¹⁶ On the contrary, a selenium deficiency increases bone resorption and decreases the volume and the mineral density of the bone. In this sense, people with selenium deficiency are more at risk of osteoporosis and osteoporotic fractures.⁹⁸ Similarly, selenium deficiency has been correlated with the risk of rheumatoid arthritis, in which inflammation and oxidative stress play an important role.¹¹⁷ According to EFSA, it protects against oxidative stress.*
Selenium also has an important role in the proper functioning of the immune, musculoskeletal, nervous, endocrine, cardiovascular and reproductive systems.¹¹⁸ Selenium consumption in Europe is often too low,¹¹⁹ the recommended dose of selenium is around 55mg/day, but intakes above 400mg/day can be toxic.¹²⁰

Plants : Gentian, edelweiss, melon

Alpine plants traditionally used for their health benefits, the properties of gentian and edelweiss are impressive.

Gentian has an analgesic effect which helps to reduce persistent inflammatory pain. It can in fact modulate the transmission of pain and reduce the expression of certain pain receptors in the brain. This effect on the central nervous system could be due to the different compounds that gentian contains (gentiopicrosides, swertiamarine, sweroside). Gentian may also improve endurance performance.^121,122 It has traditionally been used to treat inflammation of the joints, particularly in rheumatoid arthritis. By inhibiting COX-2 and the secretion of inflammatory cytokines, it indeed appears to be efficient.¹²³

Taking edelweiss orally can have many health benefits: it is anti-inflammatory, analgesic and antioxidant.^124,125 Its anti-inflammatory power can be seen in particular with the reduction in the secretion of inflammatory cytokines and the inhibition of chemotaxis, i.e. the reduction in the accumulation of leukocytes (white blood cells) in the inflamed tissues.^124,125

To find out more about gentian and edelweiss

The properties of the melon, even though it does not come from the Alps, are not to be neglected either. Indeed, it is rich in SOD, an antioxidant enzyme essential to our proper functioning. Swiss Alp Health uses a special extract, Extramel®, which is highly dosed in SOD. Several studies have highlighted the antioxidant and anti-inflammatory properties of melon, reducing the production of inflammatory cytokines and free radicals, as well as stimulating the production of the anti-inflammatory cytokine (IL-10) by macrophages.¹²⁶ It is also useful for limiting mental and muscular fatigue and stress.¹²⁷

Osteoarthritis is often associated with an increase in oxidative stress,¹²⁸ as this can lead to different inflammatory responses, cartilage cell death, degradation of the extracellular matrix, dysfunction of the subchondral bone, increased pain etc.^129,130 It has been shown that the genes producing SOD are poorly expressed in people with osteoarthritis^131,132 but not in other people of the same age, which encourages the oral consumption of SOD,^133,134 especially as the SOD properties of the melon are preserved during digestion.¹²⁶ In rats, the ingestion of SOD can reduce pain, joint disturbances and the production of inflammatory cytokines and thus help to protect the cells of the articular cartilage.¹³⁵ In horses, the ingestion of SOD can limit oxidation and inflammation in the joints, preserve the integrity of the cartilage and alleviate joint pain.¹³⁶

Learn more about joint pain, osteoarthritis, muscles, manual therapies, inflammation or the benefits of sport.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

* EFSA : official health claims from the European Food Safety Authority. An EFSA health claim is a statement about a relationship between a food and health. The European Commission authorises various health claims as long as they are based on scientific evidence.

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113. Beukhof, C. M. et al. Selenium status is positively associated with bone mineral density in healthy aging European men. PLoS ONE 11, (2016).
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115. Kurz, B., Jost, B. & Schünke, M. Dietary vitamins and selenium diminish the development of mechanically induced osteoarthritis and increase the expression of antioxidative enzymes in the knee joint of STR/1N mice. Osteoarthritis and Cartilage 10, 119–126 (2002).
116. Turan, B., Can, B. & Delilbasi, E. Selenium combined with vitamin E and vitamin C restores structural alterations of bones in heparin-induced osteoporosis. Clinical Rheumatology 22, 432–436 (2003).
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Muscles: mobility and stability

Our muscles enable us to perform precise movements, maintain balance and posture, and produce heat. To take care of our muscles, which are adaptable throughout our lives, regular, moderate physical training and proper nutrition are essential. Our muscle mass decreases with age and our strength decreases in parallel (1-2% per year from the age of 30 onwards). The decrease in muscle mass has consequences, including a marked increase in the risk of falls and fractures, as well as poor balance and reduced ability to move.

Innovative & efficient combination for our muscles: whey protein + leucine + HBM

The supply of proteins and amino acids is essential for the proper functioning of our muscles in general and especially after sports activities. Current recommendations for adults are 0.8g/kg/day, i.e. 52g of protein for a 65kg person or 64g for someone weighing 80kg. Nevertheless, as we age, our muscle cells become less sensitive to the presence of amino acids which are necessary to synthesise proteins. With age our needs increase, which accentuates the importance of a regular dietary intake of sufficient protein .¹ It is therefore often recommended that older people consume more protein: more than 1.2g/kg/day, i.e. 72g of protein for a person weighing 65kg or 96g for a person weighing 80kg. You can find 10g of protein in 300ml of yoghurt, 1.5 eggs, 50g of meat or fish, 100g of tofu, 40g of nuts… Not easy to find sufficient protein in everyday life…

Whey, a protein present in milk (but lactose-free), is considered the best protein supplement for muscle synthesis and could even limit the loss of muscle mass in malnourished people or those suffering from sarcopenia. In fact, with whey, our muscle protein creation is higher than with casein (another protein present in milk, the main raw material for cheese). One of the reasons for this is that whey is better digested and absorbed, and has a higher content of leucine and branched-chain amino acids (BCAA’s). ^2,3 Whey is also more effective at synthesizing muscle protein than rice or soy protein.⁴

However, the proportion of certain amino acids in the protein intake is an important point. Leucine seems to play a particular role in stimulating muscle anabolism, as it is involved in regulating muscle protein synthesis. .⁵ Indeed, leucine, much more than other branched-chain amino acids (BCAA’s) such as valine or isoleucine, increases the availability of certain compounds necessary for protein production, by influencing their phosphorylation. ^6–8 It has been shown that about 7g of whey protein combined with leucine is just as effective as 25g of whey protein alone, especially after physical exertion.⁹ Similarly, a leucine-enriched dose of essential amino acids can increase muscle protein synthesis by 33% after physical exertion compared to a normal dose of essential amino acids. .¹⁰ Thus, experts in the field argue that a high protein intake should not be favoured, but rather the right dosage of leucine for optimal muscle protein synthesis. ^9,11 Leading muscle researchers (Churchward-Venne and Devries) therefore do not advocate the highest possible protein intake, but rather the optimal ratio of protein to leucine in order to stimulate muscle synthesis.  Devries writes in his muscle study published in 2011: ¨Leucine, Not Total Protein, Content of a Supplement is the Primary Determinant of Muscle Protein Anabolic Responses¨.

HMB (ß-hydroxy-ß-methylbutyrate) is a metabolite of leucine naturally present in muscle cells. Taking HMB as a supplement can increase protein synthesis and muscle mass in athletes and the elderly. ^12–14 It has similar effects to leucine. ¹⁵ It also helps to preserve muscle mass during a 10-day bed rest ¹⁶, as well as in hospitalized patients with certain chronic diseases ¹⁷ , as it may reduce muscle atrophy. ¹⁵ In addition to increasing muscle strength and volume, HMB may protect against cardiovascular disease.¹⁸

Mix of amino acids for muscle synthesis: arginine, valine, isoleucine

Arginine supplementation combined with physical exercise has been linked to increased vasodilation (more blood going to the muscles), increased heart contractility, and increased white blood cell stability.¹⁹ Results on improving muscle strength are mixed, but arginine appears to maintain performance, stimulate protein synthesis²⁰ and prevent muscle decline, particularly in postmenopausal women. ²¹ The structural integrity of muscles also appears to be protected by arginine, limiting muscle fibre injury after exercise. ^22,23 Arginine supplementation may also limit fat gain. ²⁴

Valine and isoleucine are part of the branched-chain amino acids (BCAAs), which appear to play a role in stimulating muscle protein synthesis after exercise, but only when combined with a complete, high-quality protein source. ^25,26 They may also help limit minor muscle injuries. ²⁷

Cellular energy, essential to our functioning

About 2% of medical consultations are related to fatigue. This can take many forms: good fatigue following a sustained effort, the “laziness” of a teenager, the exhaustion of parents with young children, chronic fatigue, sleep disorders, or fatigue linked to health problems, conflicts, emotional stress or following an accident or an operation, etc. …

How do you define energy, if not the opposite of fatigue? Psychologically, it can be motivation, desires, aspirations that stimulate us. Distributing energy according to one’s priorities is essential to direct one’s life. Biologically, it is the process by which our cells use the nutrients from our food and the air we breathe to create components and activate cellular reactions. This cellular energy is called ATP and certain nutrients can help regenerate it and activate many physiological processes, giving us a physical boost. ATP is necessary for almost every action in each of our cells and therefore for the functioning of all our organs. Moving a muscle, talking, blinking, thinking, digesting… everything uses ATP.

Creatine + citrulline to increase our energy and recovery levels

Creatine is involved in the renewal of ATP, which is the main energy molecule of a cell and allows muscle contraction. Thus, creatine intake will increase our energy levels and improve athletic performance (intense and short) and recovery. ²⁸ Similarly, the addition of citrulline promotes aerobic energy production (with oxygen), displaces ATP to increase protein synthesis, reduces fatigue and promotes recovery. ^29,30

The Q10, the multifunctional star of our cells

Coenzyme Q10, also known as ubiquinone, is an essential component of mitochondria (the part of cells that produces energy and regulates oxidative stress and cell death) and is therefore necessary for cell survival. Q10 supplementation for a fortnight (as opposed to a single dose) can reduce inflammation, blood lactate and muscle damage, thanks to its antioxidant properties and the stabilisation of muscle cell membranes. .^31,32,33 Q10 supplementation may also increase work capacity by reducing oxidative stress and fatigue. ³⁴ In contrast, a lack of Q10 may be correlated with a decrease in muscle tone, strength and mass, indicating an increased risk of sacropenia. ³⁵

Statins (a drug used in particular for cardiovascular diseases related to high cholesterol) partially block the production of coenzyme Q10, which could explain their side effect causing muscle cramps and pain. ³⁶ Q10 supplementation, especially in combination with an alkaline diet (lots of plants, few cereals and animal products), could limit these effects. ^37,38

Minerals (magnesium, zinc, manganese, selenium)

Magnesium plays a vital role in many of our body’s functions, as it is used by more than 300 enzymes.³⁹ It is involved in maintaining muscle function and contraction and in energy production. Magnesium intake can increase strength and physical and muscle performance in athletes and especially in non-athletes and the elderly, particularly by increasing glucose availability and reducing lactate accumulation. ^40,41 Magnesium intake also appears to help prevent muscle damage in competitive cyclists. ⁴² 

Zinc is also essential for many of our functions and a deficiency of zinc can be problematic, particularly in the regulation of our metabolism and growth. In the muscles, zinc is useful for protein synthesis, collagen bonding, and the structure and function of cell membranes. A lack of zinc can lead to a decrease in the working capacity of the muscles, reduce protein synthesis and can impair recovery from muscle injury. ^43,44,45

Manganese is involved in several biological processes: in metabolism, in bone formation, in the synthesis of neurotransmitters and in defence against oxidative stress. It is a strong antioxidant and helps protect the muscle from stressful conditions (e.g. temperature rise, UV rays, scarring, etc.). ^46,47 Manganese is necessary for life and for our proper functioning: a deficiency (less than 2mg/d) or an excess (more than 10mg/d) over the long term could induce neurotoxic effects reducing cognitive and muscular performance, or even leading to neurodegenerative or metabolic diseases. .^48,49,50

A lack of selenium, especially combined with a deficiency of vitamin E, causes many dysfunctions, especially in the skeletal and cardiac muscles. Indeed, the formation and repair of muscles requires the proper functioning of selenoproteins. A lack of selenium can therefore lead to muscular dystrophy (muscle wasting and weakness). ⁵¹ A study in mice has highlighted that selenium supplementation can increase muscle performance by increasing the diffusion of calcium (which enables muscle contraction) and our production of selenoprotein N which enables the muscle to better tolerate the stress of a long contraction. ⁵² In addition, many studies point out that athletes have increased selenium requirements, particularly to regulate oxidative stress that damages muscles and promote recovery. ⁵³

We take care not to exceed the Recommended Daily Intake (RDI), as a very high over-consumption (more than 4x the RDI) of minerals can lead to undesirable effects, especially digestive ones.   

Vitamins B1, B2, B3, B5, B6, B8, B9, B12, C, D3, E

Vitamins are molecules that are essential to our functioning and our health and which must be regularly provided by food because our body is not capable of synthesising them (enough). Lack of vitamins alters our organism and leads to the development of diseases. B vitamins are necessary for the functioning of many enzymes, vitamin C is an antioxidant and vitamin D can act as a steroid hormone. Taking B vitamins, including B6, B9, B12, as well as C, D, E, can help improve musculoskeletal health.⁵⁴ On the contrary, a deficiency in vitamins D, B9 and B12, for example, can contribute to sarcopenia.⁵⁵

Some studies on certain B vitamins may underline their importance for our muscular health. Vitamin B1 (thiamine) is thought to decrease the concentration of lactate and ammonia in the muscles, highlighting improved carbohydrate metabolism and reducing fatigue after exercise. ⁵⁶ Vitamin B2 (riboflavin) is known to protect against oxidative stress, and is thought to reduce muscle pain and improve recovery after physical exertion. ⁵⁷ Vitamin B3 (niacin) is essential for the proper functioning of the mitochondria (the part of the cell that produces energy, regulates oxidative stress and cell death) and therefore for the survival of energy-intensive muscle cells. B3 and B1 may therefore be useful in the treatment of mitochondrial myopathy. ^58,59 B9 is essential for our development, and a deficiency can lead to many health problems, including cardiovascular disease and muscle weakness. Taking B9 can support the proper functioning of our cells and muscle strength. ^60,55 Vitamin B12, produced by a bacterium found in animal products, is essential for DNA synthesis and cellular energy production. A deficiency can have harmful effects on our vascular, cognitive and skeletal functions and lead to loss of muscle mass and strength, and even sarcopenia. ^61,62,63

Muscle contraction can cause oxidative stress, so taking vitamins C and E, powerful antioxidants, may be very helpful in limiting tissue damage and inflammation. ^{64,65,66,67,68} During a physical training session, they may help to temporarily increase strength, but their effect on weight gain and performance improvement is controversial. ^69,70,71 In any case, vitamins C and E are essential for the health of our muscles. For example, vitamin E supplementation may reduce muscle atrophy or sarcopenia or improve remobilisation after immobilisation. ^72,73 Similarly, vitamin C supplementation may reduce muscle pain after exercise and limit oxidation. ⁷⁴

Vitamin D (and especially D3, which is the most similar to that created by our bodies in contact with the sun’s rays) plays an important role for our muscles and bones, for example for calcium homeostasis, but a large part of the population is deficient. Vitamin D deficiency may be associated with oxidative stress in skeletal muscle, which affects the mitochondria and can lead to muscle atrophy. ⁷⁵ This increases the risk of falls, pain and weakness. ⁷⁶ In athletes, a lack of vitamin D reduces performance and increases the risk of injury. ⁷⁷ Supplementation can increase strength, performance and postural stability, particularly in older people. ^78,79,80

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The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
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69. Dutra, M. T., Martins, W. R., Ribeiro, A. L. A. & Bottaro, M. The Effects of Strength Training Combined with Vitamin C and E Supplementation on Skeletal Muscle Mass and Strength: A Systematic Review and Meta-Analysis. Journal of Sports Medicine 2020, (2020).
70. Paulsen, G. et al. Vitamin C and E supplementation alters protein signalling after a strength training session, but not muscle growth during 10 weeks of training. Journal of Physiology 592, 5391–5408 (2014).
71. Bjørnsen, T. et al. Vitamin C and E supplementation blunts increases in total lean body mass in elderly men after strength training. Scandinavian journal of medicine & science in sports 26, 755–763 (2016).
72. Khor, S. C., Karim, N. A., Ngah, W. Z. W., Yusof, Y. A. M. & Makpol, S. Vitamin E in Sarcopenia: Current Evidences on Its Role in Prevention and Treatment. Oxidative Medicine and Cellular Longevity 2014, (2014).
73. Appell, H. J., Duarte, J. A. R. & Soares, J. M. C. Supplementation of vitamin E may attenuate skeletal muscle immobilization atrophy. International Journal of Sports Medicine 18, 157–160 (1997).
74. Bryer, S. C. & Goldfarb, A. H. Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise. International Journal of Sport Nutrition and Exercise Metabolism 16, 270–280 (2006).
75. Dzik, K. P. & Kaczor, J. J. Mechanisms of vitamin D on skeletal muscle function: oxidative stress, energy metabolism and anabolic state. European Journal of Applied Physiology vol. 119 825–839 (2019).
76. Gunton, J. E. & Girgis, C. M. Vitamin D and muscle. Bone Reports 8, 163–167 (2018).
77. Hamilton, B. Vitamin D and Human Skeletal Muscle. Scandinavian Journal of Medicine and Science in Sports vol. 20 182–190 (2010).
78. Beaudart, C. et al. The effects of vitamin d on skeletal muscle strength, muscle mass, and muscle power: A systematic review and meta-analysis of randomized controlled trials. Journal of Clinical Endocrinology and Metabolism vol. 99 4336–4345 (2014).
79. Rejnmark, L. Effects of vitamin D on muscle function and performance: A review of evidence from randomized controlled trials. Therapeutic Advances in Chronic Disease vol. 2 25–37 (2011).
80. Ceglia, L. Vitamin D and its role in skeletal muscle. Current Opinion in Clinical Nutrition and Metabolic Care vol. 12 628–633 (2009).

The number of functions of our brain is incredible and we use a multitude of them every second of our life (memory, speech, learning, reasoning, autonomous body regulations…). Unfortunately, as we get older, these brain functions diminish. This phenomenon is on the one hand normal, because our cells repair themselves less and create less new networks, but on the other hand, an inflammatory environment or an environment deficient in certain essential elements prevents the correct functioning of our cells. For example, certain molecules seem to be lacking in people suffering from cognitive problems such as Alzheimer’s disease and their supplementation could play a protective role. Vitamins A, B, C, D, E, as well as other molecules such as flavonoids or omega-3s, affect many brain functions such as antioxidation, energy production, neuroplasticity, neurotransmitter secretion, cell death, vasodilatation and inflammation. ^1–3

Let’s keep our eyes healthy

Vision is one of the senses we use the most. With age, inflammation and oxidative stress may have had time to take hold, which can cause one of many diseases, such as cataract, diabetic retinopathy or age-related macular degeneration (AMD). Fortunately, studies show that certain nutrients, such as vitamins C and E, carotenoids (lutein, zeaxanthin, β-carotene), zinc, omega-3 (DHA, EPA), copper… can reduce the risk of developing these diseases.^4,5,6

Omega-3 DHA

Omega-3s, belonging to the polyunsaturated fatty acids, are essential for a large number of physiological functions (cardiovascular, neurological, etc.). There are 3 types involved in our functioning: α-linoleic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA²⁷ is a powerful protector of our body: it can reduce the synthesis of pro-inflammatory cytokines and oxidative stress, maintain neuronal functions and the integrity of cell membranes, increase the production of certain phospholipids such as phosphatidylserine²⁸, inhibit cell death (apoptosis), limit angiogenesis and modulate metabolic functions.^4,29 The grey matter of the brain and the eyes, especially the retina, have a very high concentration of DHA, which allows neural signals and vision to function properly. A lack of DHA will lead to poor cognitive and visual performance, especially if it occurs during pregnancy or early childhood.³⁰ On the contrary, taking omega-3 is neuroprotective and can have benefits on cognition and dementia. High blood levels of DHA have been associated with better thinking, mental flexibility, memory and verbal performance. It also limits the decline in neuronal plasticity that accompanies age-related omega-3 loss. Alzheimer’s patients are often deficient in DHA, and some studies even suggest a reduction in cognitive plaques and symptoms after taking omega-3.^{2,31, 32,33} Due to its high concentration in the retina, DHA intake is important for the health of the eye, including phototransduction, photoreceptor membranes, retina integrity and visual function.^4,29,34 For example, DHA is useful for people with dry, inflamed eyes,^35,36 or incipient macular degeneration, diseases in which inflammation and neovascularisation play a major role.⁴ In addition, omega-3s appear to be essential for maintaining cardiovascular health,³⁷ reducing, for example, blood pressure (hypertension) and heart rate.³⁸ Finally, despite some contradictory studies, they could also have a positive effect on hypertension, arthritis, atherosclerosis, depression, strokes, diabetes and certain cancers. ^39,40,41 The only way to get omega-3s is through diet. Omega-3s are found in fish oil and some oilseeds or algae, but they are rarely sufficient to meet the recommended daily intake, so omega-3 supplementation is an effective strategy for maintaining the health of our eyes and brain.⁴ Omega-3s contribute to “the normal development of the eyes and maintenance of normal vision”, “maintenance of normal brain function” and “normal blood pressure and heart function”.*

Lutein and zeaxanthin

Lutein and zeaxanthin are carotenoids and although they cannot act as vitamin A (unlike β-carotenes), they are powerful antioxidants. They can limit oxidative stress damage by defusing free radical energy and facilitating glutathione synthesis (GSH). Lutein and zeaxanthin also have anti-inflammatory properties, by inhibiting the cytokine cascade, and can modulate immunity. Daily supplementation of lutein and zeaxanthin can significantly improve dementia and cognitive performance such as spatial and long-term memory, complex attention, reasoning abilities, executive functions… High concentrations of lutein and zeaxanthin have been associated with neuronal efficiency in many areas of the brain such as visual perception, decision-making, motor coordination… ^17,18

They may even be able to protect against certain neurodegenerative diseases such as Alzheimer’s, as they can, for example, stimulate neuronal stem cells, reduce oxidative stress and improve the functions of mitochondria (the energy-producing part of the cells).² Lutein and zeaxanthin are particularly concentrated in the macula (the central region of the retina), hence their nickname macular pigment. They are important structural molecules in cell membranes and prevent oxidative damage to the retina by absorbing blue light. Studies have shown that they can improve optical pigment macular density (MPOD), visual acuity, contrast sensitivity, as well as visual memory and visual processing speed by decreasing the signal-to-noise ratio.^19,20 

In this way, they could reduce the risk of diseases such as age-related macular degeneration, which is the primary cause of visual problems and blindness. There is a correlation between cognitive function, the amount of grey matter¹⁷ and the optical density of the macular pigment (eye), reflecting the importance of lutein and zeaxanthin in brain tissue in children, adults and the elderly. ^6,21,22,23 Lutein and zeaxanthin can have many properties in our bodies, such as lowering cholesterol and preventing cardiovascular disease, reducing the risk of cancer, or inhibiting bone resorption. Cataracts, retinopathy, uveitis, as well as heart disease and strokes may also be reduced, and skin and cognitive functions may also benefit.^24,25,26 On the contrary, low consumption of these carotenoids increases the risk of disease. ⁴ For example, they are found in kale and spinach, some cereals and egg yolk, but rarely in sufficient quantities. ^4,6,1

Lycopene

Lycopene belongs to the carotene family and is not synthesised by the body on its own. It has antioxidant properties, particularly by restoring the activity of superoxide dismutases, catalases and glutathione transferases.¹ For the brain, lycopene may be protective against neurodegenerative diseases, epilepsy and depression, and improves cognition and memory. In particular, it plays a role against oxidative stress, neuro-inflammation, cell death and maintenance of mitochondrial function.  For example, lycopene may be useful in reducing damage due to cerebral ischaemia (restriction of blood flow) due to its antioxidant properties that help limit the amount of free radicals and the activity of microglia (immune cells in the brain).² It may also limit cell death, inflammation and improve the integrity of the blood-brain barrier after a brain haemorrhage.³ In addition, lycopene may regulate blood lipid and cytokine levels, thereby limiting brain injury due to hyperlipidemia and releasing protective neurotransmitters.^4,5 Finally, it appears that, despite the heterogeneity of results, lycopene may limit dementia and cognitive decline, and decrease associated mortality.⁶ Pre-clinical studies have suggested that lycopene and vitamin E act synergistically to limit oxidative stress in Alzheimer’s mice, and that lycopene may inhibit the formation of brain plaques.^7,8,9 Lycopene is also highly concentrated in eye tissue and also helps to reduce the incidence and progression of cataract and macular degeneration.¹⁰ It is useful for many organs, for example for skin health⁸ or to prevent prostate cancer and some coronary heart disease.¹

Phosphatidylserine (PS)

Phospholipids are important constituents of our cells, especially neuronal membranes. With age, the lipid composition changes in the brain. Thus, phospholipid supplementation, especially phosphatidylserine (PS) – sometimes combined with omega3 – may be an effective therapy to prevent cognitive decline and improve cognitive performance and memory, even in people with mild dementia.^2,69 PS is well absorbed in our intestines and can cross the blood-brain barrier and can slow or even reverse biochemical and structural alterations in our neuronal cells, supporting our locomotor and cognitive functions, including memory, learning, concentration, reasoning, communication…⁷⁰ PS supplementation may even improve performance during intense physical exertion.⁷¹  Finally, the combined intake of PS and omega-3 may also be beneficial for people suffering from depression, notably by regulating their cortisol levels and correcting their circadian rhythm.⁷² PS may also reduce inflammation, which may limit the death of neurons in the retina.⁷³

Coenzyme Q10

Coenzyme Q10 is a cofactor present in mos mitochondria (the energy-producing part of the cell) and a strong antioxidant. It is a powerful neuroprotective agent, for example by preventing apoptosis (cell death) and by eliminating free radicals. Oral intake of coenzyme Q10 increases Q10 concentrations in the brain. Q10 improves mitochondrial function, which can be useful in the treatment of neurodegenerative diseases, where oxidative stress and mitochondrial dysfunction are often underlying. Despite the divergence of some clinical results, Q10 could thus be beneficial and dangerous for Parkinson’s disease, Huntington’s disease, Alzheimer’s disease, amyotrophic lateral sclerosis and Friedrich’s ataxia ^42,43,44 Q10 can also reduce eye damage: many studies have highlighted the importance of taking Q10 to slow or even reverse the progression of glaucoma (intraocular pressure destroying the optic nerve) leading to blindness. ^45,46 It may also limit cell damage and cell death due to UV or radiation.⁴⁷ One study has even highlighted that it may, in combination with certain vitamins, improve recovery of the visual field after a stroke in the occipital lobe.⁴⁸ Chronic cardiovascular disease and inflammation may also be relieved by the antioxidant power of Q10.⁴²  

Vitamin C

Vitamin C is a particularly powerful antioxidant, which can also regenerate other antioxidants (e.g. vitamin E) and increase iron absorption. Vitamin C supplementation has been associated with improved cognitive performance and a reversal of age-related cognitive and motor decline, especially when combined with vitamin E and exercise. ^2,7 With its particularly high metabolic rate, the eye needs strong antioxidant protection. Vitamin C helps to prevent eye diseases and provides benefits to our eyes. ^4,6 It is found in citrus fruits, berries, tomatoes and broccoli, among others, but large amounts are needed to really limit the progression of eye and cognitive diseases.  Vitamin C contributes “to the normal functioning of the nervous system”, “to psychological functions”, “to the reduction of fatigue”, “to protection against oxidative stress”.*

Vitamin E

The term vitamin E describes a family of antioxidants comprising 4 tocopherols (α-, β-, γ- and δ-) and 4 tocotrienols (α-, β-, γ- and δ-) which are able to prevent the oxidation of lipids by attacking free radicals and participating in their metabolism. Oxidative stress is a major contributor to the deterioration of neuronal functions and the development of dementia. Thanks to its strong antioxidant power, vitamin E is often used for brain protection and the prevention and treatment of diseases. Many clinical trials encourage the intake of vitamin E to promote healthy aging of the brain and to delay cognitive decline. Although some results regarding its effectiveness for Alzheimer’s disease, cancer or heart disease are mixed, its safety and low cost make it a promising solution. ^2,8,9 The retina is particularly rich in fatty acids, making vitamin E particularly important.^4,10,6 Lack of vitamin E can lead to damage to the retina and loss of photoreceptors, but it has been shown that they can be limited by taking α-tocopherol.¹¹ Even a single oral dose of vitamin E can increase the concentration of vitamin E in the retina by up to 5x.⁴ Vegetable oils, nuts, wheat germ and some plants are rich in vitamin E, but we rarely get enough of it in our nutrition alone. Vitamin E contributes to “protection against oxidative stress”.*

Zinc

Zinc has important antioxidant and immune functions, and can therefore protect against the harmful consequences of free radicals (such as 3apoptosis of pericytes, capillary leakage, vascularisation). Zinc is also essential for the proper functioning of the brain, as it plays a role in cellular processes and synaptic transmission, particularly in the hippocampus (memory and spatial navigation). Indeed, deregulation of zinc homeostasis (too low or high) seems to characterise many neurodegenerative diseases and cognitive decline. Alcoholism, schizophrenia, Wilson’s disease, Pick’s disease and Alzheimer’s disease, for example, seem to be linked to zinc levels, and treatment with zinc can be beneficial. Zinc can also improve glycemic control in diabetics or increase recovery from head trauma. ^{2,12,13,14,15} Zinc is essential for maintaining the health of the retina, as it is an essential component of many proteins and cell membranes. It can prevent the onset of certain diseases such as macular degeneration or diabetic retinopathy.^4,16 Zinc intake is therefore necessary: a zinc deficiency can imply a higher risk of vision loss, whereas a zinc intake (10mg/d) helps to protect the retina. Zinc is found in oysters, meat, nuts, legumes and dairy products, but rarely in sufficient quantities on a daily basis.6 Be careful, however, as zinc can be toxic in large doses (more than 100mg per day).⁶ Zinc contributes to “normal cognitive function”, “maintenance of normal vision”, “protection against oxidative stress”, “protection against disease” and “protection against disease”.*

B-group vitamins

Vitamins are a group of organic compounds that are essential for the functioning of our body but are not produced by it. There are 8 B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate (B9) and vitamin B12) which play essential roles in many of our cells’ enzymatic reactions. In the brain, they are important for many functions, such as energy production, DNA repair, synthesis of neurochemical molecules… A healthy diet should provide sufficient amounts of these vitamins, but studies suggest that this is not the case for a large part of the population, which suffers from deficiency.

This predisposes us to many health consequences and does not allow the optimal preservation of our brain. A deficiency of B vitamins can also lead to visual acuity problems, which can be reversed with multivitamin supplementation.⁵⁹ For example, there is some evidence that adequate intake may limit cognitive decline and the risk of dementia, and several studies have highlighted the improvement in psychological and cognitive function (performance and memory) after multi-supplementation.^2,60 In addition, supplementation with multivitamin B would reduce inflammation and oxidative stress in the brain, and improve energy storage and cellular metabolism.⁶¹

Thiamine (B1) is a neuromodulator in the acetylcholine system, acts as a cofactor during metabolic processes and contributes to the structure and function of cell membranes, especially neurons. Impairment can result in fatigue, irritability, gastrointestinal symptoms or pain, or even cerebral weakness. It is found in whole grains and green vegetables, but rarely at the recommended level. ⁶⁰ Riboflavin (B2) is essential for many cellular processes, the metabolism of fatty acids in the brain, the absorption and use of iron and the regulation of thyroid hormones. The deregulation of these processes due to a lack of riboflavin can have negative consequences on the functioning of the brain (weakness, personality change, brain dysfunction). Furthermore, it limits oxidative stress thanks to its antioxidant properties and its action on other molecules involved in redox cycles. Some of it can be found in dairy products, green vegetables or offal.^60,62 Riboflavin contributes to “normal energy-producing metabolism”, “normal functioning of the nervous system”, “maintaining normal vision”, “protecting cells from oxidative stress”, “reducing fatigue”.*

Many cellular functions in our body and brain are dependent on niacin (B3) derivatives such as NAD or NADP. These compounds are involved in energy production, antioxidant protection, DNA repair and gene expression, cell cycle and vitamin B9 metabolism. Niacin also appears to be crucial for neuronal health and survival. Niacin deficiency leads to skin problems, muscle weakness, anxiety or depression, and can be a risk factor for dementia, neurodegeneration, neurological or psychiatric deficits. On the contrary, taking niacin could modulate the immune system and reduce the restless sleep associated with Parkinson’s disease, and in animals it can improve Alzheimer’s, Parkinson’s and Huntington’s diseases, neuronal injuries and ischaemia (blocked circulation). It is found in small amounts in meat, fish and some whole grains.^60,63,64 However, consumption of more than 3g per day (the dosage for certain cardiovascular diseases) can lead to increased intraocular pressure and vision problems, which are reversible when niacin is stopped.^65,66

Pantothenic acid (B5) is involved in the synthesis of coenzyme A. It plays a role in oxidative stress, and contributes to the synthesis of cholesterol, amino acids, phospholipids and fatty acids. This structures and enables the proper functioning of neuronal cells, e.g. with neurotransmitters and steroid hormones. Numbness, skin problems or even behavioural changes or encephalopathy can be symptoms of a deficiency. Meat and wholegrain cereals can contribute to this.⁶⁰

Vitamin B6 is essential for the metabolism of amino acids, for example crucial for the synthesis of neurotransmitters (dopamine, serotonin, GABA, noradrenaline, melatonin…). It also has a direct effect on immune functions, gene expression and the regulation of cerebral glucose. By limiting inflammation, it reduces a risk factor for dementia and cognitive decline. A high intake of B6 has also been associated with a reduced risk of developing cataracts.⁶⁷ The main symptoms of B6 deficiency are anaemia or neurological changes (irritability, depression, cognitive decline, dementia…). Some of it can be found in meat, fish, vegetables or nuts.^2,60 Vitamin B6 contributes to “normal energy-producing metabolism”, “normal functioning of the nervous system”, “normal psychological functions”, “reduced fatigue”.*

Biotin (B7) is key in the metabolism and homeostasis of glucose, the main energy source of the brain. It also acts on insulin receptors and the pancreas. Its deficiency can lead to depression, lethargy or eczema. It can be found in eggs.⁶⁰

Folate (B9) is required for protein and DNA synthesis, making it particularly important for rapidly dividing cells during development. Folate supplementation has been associated with a reduced risk of developing macular degeneration.⁶⁸ Anaemia, behavioural changes, peripheral or cognitive neuropathies can be symptoms of a deficiency. They are found in green plants and citrus fruits.^2,60

Vitamin B12 is intimately intertwined with the folate and methionine cycles, so a lack of B12 can influence the functioning of the other cycles. Vitamin B12 deficiency can lead to anaemia or neuropsychiatric symptoms, such as behavioural or cognitive problems, neuropathies or spinal cord injuries. Cognitive deficits or depression can often be linked to a deficiency of vitamin B6, B9 and/or B12. Meat and fish contain the bacteria that produce B12.^2,60 Vitamin B12 contributes to “normal energy-producing metabolism”, “normal nervous system function”, “normal psychological functions”, “reduced fatigue”.*

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

* official health claims of the EFSA (European Food Safety Authority).
An EFSA health claim is any statement concerning a relationship between a food and health. The European Commission allows various health claims as long as they are based on scientific evidence and are easily understood by consumers. The European Food Safety Authority (EFSA) is responsible for evaluating the scientific evidence supporting health claims.

1. Gupta, S. K. et al. Lycopene attenuates oxidative stress induced experimental cataract development: An in vitro and in vivo study. Nutrition 19, 794–799 (2003).
2. Wu, A. et al. Lycopene attenuates early brain injury and inflammation following subarachnoid hemorrhage in rats. International journal of clinical and experimental medicine 8, 14316–22 (2015).
3. Chen, D., Huang, C. & Chen, Z. A review for the pharmacological effect of lycopene in central nervous system disorders. Biomedicine and Pharmacotherapy vol. 111 791–801 (2019).
4. Hsiao, G. et al. Inhibitory mechanisms of tetramethylpyrazine in middle cerebral artery occlusion (MCAO)-induced focal cerebral ischemia in rats. Planta medica 72, 411–7 (2006).
5. Yang, W., Shen, Z., Wen, S., Wang, W. & Hu, M. Mechanisms of multiple neurotransmitters in the effects of Lycopene on brain injury induced by Hyperlipidemia. Lipids in Health and Disease 17, (2018).
6. Yu, L. et al. Dietary Lycopene Supplementation Improves Cognitive Performances in Tau Transgenic Mice Expressing P301L Mutation via Inhibiting Oxidative Stress and Tau Hyperphosphorylation. Journal of Alzheimer’s disease : JAD 57, 475–482 (2017).
7. Hwang, S., Lim, J. W. & Kim, H. Inhibitory effect of lycopene on amyloid-β-induced apoptosis in neuronal cells. Nutrients 9, (2017).
8. Sies, H. & Stahl, W. Non-nutritive bioactive constituents of plants: Lycopene, lutein and zeaxanthin. in International Journal for Vitamin and Nutrition Research vol. 73 95–100 (Hogrefe and Huber Publishers, 2003).
9. Crowe-White, K. M., Phillips, T. A. & Ellis, A. C. Lycopene and cognitive function. Journal of Nutritional Science 8, (2019).
10. Khachik, F. et al. Chemistry, distribution, and metabolism of tomato carotenoids and their impact on human health. in Experimental Biology and Medicine vol. 227 845–851 (Exp Biol Med (Maywood), 2002).

The brain works like a big computer. It processes the information it receives through the 5 senses, and sends back messages, conscious and unconscious, to the body. However, the functions of the brain go much further with the ability to think, make decisions and feel emotions.
The size of the human brain can be estimated at two clenched fists and its weight is around 1.5 kg. On the outside, it looks a bit like a big walnut, with folds and crevices. Brain tissue is made up of about 100 billion neurons and a trillion cells that support and nourish the tissue (glial cells).

The brain is made up of different parts: the brain, the cerebellum and the brain stem. The brain, for the most part, is made up of the cerebral cortex (divided into 2 hemispheres, right and left, which themselves can be divided into lobes) as well as the thalamus, hypothalamus, amygdala, hippocampus… Then, moving closer to the spinal column, we find the other parts : cerebellum (at the back) and the brain stem (composed of the midbrain, the pons, and the medulla), and finally, we reach the spinal cord.

Each part has its own functions: movement coordination, spatial orientation, problem solving and planning, emotions, decoding of sensory information, attention, language, memory, appetite or sleep control, reflexes and reward mechanisms, control of unconscious activities such as blood glucose levels, hormone production, respiratory or cardiac rhythm…^1,2

Neurons and information transmission 

A neuron is a cell composed of a “body” (like all cells, with a nucleus containing DNA and organelles for the synthesis of proteins and energy), small receptor “arms” called dendrites and a long transmitter “arm” called an axon. A neuron will pick up different types of information or stimuli and transport them as an electrical signal (the myelin around the axon allows rapid transport). On arrival, the electrical signal allows the release of neurotransmitters (chemical molecules). These will end up in a small space between 2 neurons, called a synapse, and then bind to the next neuron. If there are enough neurotransmitters that bind to the receptors of the 2nd neuron, the activation threshold will be exceeded and an electrical signal will be created and propagate to the end of this neuron, releasing neurotransmitters in a new synapse, etc. There are also inhibitory neurotransmitters (e.g. GABA), which aim to prevent activation of the 2nd neuron. Finally, specific neurotransmitters allow the transmission of specific information (dopamine – for motivation/reward system, decision of movements, serotonin -stability, inhibition-, acetylcholine -muscle contraction, memory-, noradrenaline -regulation of metabolism, attention, learning- … ).^3,4,5

How does vision work ?

How do our eyes and brain work together to transform light into an image? Light rays enter the eye through the cornea, the transparent layer on the outside of the eye, and then pass through the pupil in the centre of the iris. The iris has the ability to enlarge and shrink, depending on the amount of light entering the eye. The light rays then pass through the natural crystalline lens of the eye, which shortens or lengthens to focus the light rays correctly on a specific point on the retina. The retina captures all the light rays thanks to two types of cells: the rods are sensitive to the intensity of the light, and the cones are used to see colours (they are activated by green, red or blue). The cells that are activated send an electrical signal towards the optic nerve. The signals coming from each eye meet at the optic chiasm and then divide again according to the visual field (the left part of the image – coming from both eyes – goes to the right hemisphere of the brain and vice versa). These optical fibres then go to the back of the brain, in the visual cortex part of the occipital lobe, where the information will be decoded.^{6, 7,8}

Aging of the brain

As we age, the brain changes at all levels. The morphology is different: the volume decreases (from -5% per decade after 40 years old, especially in the prefrontal cortex which regulates reasoning, and part of the personality and emotions), the vascularisation changes, irrigating certain areas less, etc. Modifications are also found at the level of cells (slower transmission of information -demyelination-), synapses (changes/loss of connections) and molecules (reduced secretion of neurotransmitters and hormones). This can lead to cognitive or physical problems, learning difficulties, memory disorders (episodic – for past events in our lives -, or semantic – for our “general culture”, names, numbers) … Be careful, however, if it is normal to have slightly slowed functions, dementia or neurodegenerative diseases (Alzheimer’s, Parkinson’s …) are not part of “normal” ageing and are often due to genetic, inflammatory and/or environmental factors …^9,10
Fortunately, the brain remains plastic and some losses can slow down or even improve with time and training. Certain factors such as regular exercise, healthy nutrition and a limited alcohol intake, seem to be beneficial in keeping the brain functional. Thus, according to article “Dietary and Lifestyle Guidelines for the Prevention of Alzheimer’s Disease,”¹¹ published in 2014 in the scientific journal Neurobiology of Aging: “Vegetables, legumes (beans, peas and lentils), fruits and whole grains should replace meats and dairy products as a basic part of the diet”. In addition, certain nutrients also appear to be protective, especially when they act against oxidative stress. For more information, go here.

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Anatomie du cerveau et du système nerveux – Fédération pour la Recherche sur le Cerveau (FRC). https://www.frcneurodon.org/comprendre-le-cerveau/a-la-decouverte-du-cerveau/anatomie-du-cerveau-et-du-systeme-nerveux/.
2. How does the brain work? – InformedHealth.org – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279302/.
3. How do neurons work? – Queensland Brain Institute – University of Queensland. https://qbi.uq.edu.au/brain-basics/brain/brain-physiology/how-do-neurons-work.
4. How does a neuron work? https://www.wingsforlife.com/en/latest/how-does-a-neuron-work-562/.
5. Comprendre le cerveau et son fonctionnement – Institut du Cerveau. https://icm-institute.org/fr/actualite/comprendre-le-cerveau-et-son-fonctionnement/.
6. How the Human Eye Works | Cornea Layers/Role | Light Rays. https://www.nkcf.org/about-keratoconus/how-the-human-eye-works/.
7. How Does Vision Work? – Video & Lesson Transcript | Study.com. https://study.com/academy/lesson/how-does-vision-work.html.
8. Bâtonnets et cônes | Ask A Biologist. https://askabiologist.asu.edu/batonnets-et-cones.
9. Peters, R. Ageing and the brain. Postgraduate Medical Journal vol. 82 84–88 (2006).
10. What happens to the brain as we age? https://www.medicalnewstoday.com/articles/319185#Recent-discoveries-in-brain-aging.
11. Barnard, N. D. et al. Dietary and lifestyle guidelines for the prevention of Alzheimer’s disease. Neurobiology of Aging vol. 35 S74–S78 (2014).

What happens when inflammation occurs?

The inflammatory response involves immune cells as well as cells of the damaged tissue. Although inflammatory mechanisms differ depending on the type of stimulus and tissue affected, there is common ground ¹:

1) Cell surface receptors detect harmful stimuli
2) Various inflammatory cell-signalling pathways are activated (for example, NF-κB, MAPK, JAK-STAT and COX-2)
3) Inflammatory markers are released into the bloodstream  (for example, cytokines and CRP)
4) Other immune cells are recruited to the affected tissue to neutralise the stimuli¹

Some cytokines are pro-inflammatory (for example, IL-1β, IL-6, IL-8, IL-12, TNF-α, IFN-γ and GM-CSF) while others are anti-inflammatory (for example, IL-4, IL-10, IL-11, and TGF-β). They form a network of complex interactions that regulate the immune response and inflammation. They must ultimately be effective without doing too much because the excessive production of inflammatory cytokines can lead to changes in blood dynamics, disruption to the immune system and tissue damage which, on a large scale, can result in organ failure.¹

Acute inflammation

When tissue damage is caused by an injury, invading microbes or the presence of harmful compounds, inflammation may be acute. Acute inflammation starts rapidly, becomes severe in a short period of time and lasts for a few days. Symptoms, including redness, pain, heat and swelling, are caused by increased blood flow and the immune cells infiltrating the affected tissue.² The threat must be eliminated. Cellular and molecular interactions normally reduce the problem effectively, enabling tissue homoeostasis (balance) to be restored and the inflammation to be stopped.

Chronic inflammation

If acute inflammation is not controlled, it can slowly develop into chronic inflammation over several months or years. Chronic inflammation can be caused by various factors, including not being able to eliminate the infectious agent, long or repeated low-level exposure to an irritant (for example, a chemical product) that cannot be eliminated, immune system dysfunction that causes the body to attack healthy tissue by mistake (onset of an autoimmune disorder), persistent acute inflammation or increased oxidative stress (for example, increased free radicals and/or dysfunctional mechanisms that neutralise these atoms). As a result, chronic inflammation may contribute to a wide range of diseases. Its extent and effects vary depending on the cause and the body’s ability to repair the damage.

What are the main diseases caused by chronic inflammation?

Some examples of chronic inflammatory diseases include stroke, chronic respiratory diseases, allergies, heart conditions, cancer, osteoarthritis, Alzheimer’s disease, obesity and diabetes.²

Chronic inflammation and ageing

Ageing is a complex process caused by a combination of factors, including environment, genetics and epigenetics (reversible changes in gene expression depending on our environment). Although chronic inflammation is not associated with the normal ageing process, our systems naturally lose their ability to repair and rebalance themselves as we get older.

Nevertheless, current scientific evidence suggests that the starting point of several inflammatory diseases, which often develop with age, is caused by persistent, unresolved and uncontrolled inflammation, which initially damages body function. The first signs can include reduced cell function causing organ dysfunction (senescence or biological ageing), increased oxidative stress, disruption to the immune system, greater susceptibility to infections, leaky gut syndrome or intestinal permeability and changes in the composition of gut microbiota (bowel problems).^3,4 Many inflammatory diseases gradually develop over time and symptoms occur when the body has run out of resources to compensate. 

This phenomenon of age-related chronic inflammation may be called ‘inflamm-ageing’ but it is not a foregone conclusion. Although genetics have a varying degree of importance depending on the disease in question, numerous risk factors are related to lifestyle. Being overweight, a high-fat and high-sugar diet, smoking, stress, sleep disorders and little or no physical activity are often instrumental in long-term chronic inflammation and the onset of the disease…

The importance of genetics and lifestyle: example 1 – cancer

Cancer, along with many other conditions, is a chronic inflammatory disease where the following reasoning can be applied. Cancer is traditionally viewed as a genetic disease. It starts with a genetic mutation that spreads to daughter cells if it is not corrected. Other mutations will then be added over time. Some mutations may already be part of our genetic material, however, most are caused by environmental carcinogens that damage DNA. A study involving Nordic twins highlighted the genetic risk of developing cancer was approximately 33% while the remaining risk was due to lifestyle.⁵ Chronic inflammation can cause carcinogenesis, malignant transformation, tumour growth, invasion and metastasis. In contrast, a healthy immune system can limit tumour growth.⁶ It also appears that nutrition,⁷ in addition to high levels of stress,⁸ can have an impact on both the mutational mechanisms and level of inflammation. We can therefore reduce our risk by minimising the carcinogens and inflammatory risk factors in our daily lives.

The importance of genetics and lifestyle: example 2 – Alzheimer’s disease

The causes of Alzheimer’s disease are also complex. In 1% of cases, mutations in genes, including APP, PSEN1 and PSEN2, play a crucial role in the development of the disease.^9,10 However, for the majority of patients, onset is caused by interactions between specific genetic risk factors and a wide range of lifestyle-related factors.¹¹ Alzheimer’s disease is often regarded as an inflammatory disease because the disruption to the brain’s immune cells and the presence of cytokines are interlinked with the rapid progression of the disease and neuronal cell death.^12,13,14 Numerous lifestyle-related factors are also linked to inflammation. For example, exposure to pesticides and other chemical products, smoking, alcohol consumption and being overweight all increase the risk of both Alzheimer’s disease ⁹ and inflammation. Diet also appears to be a key risk factor for preventing and limiting the development of the disease¹⁵ and inflammation¹⁶: eating smaller portions, reducing the intake of salt, sugar, saturated fats, fresh and cured meat products while significantly increasing fruit, vegetables and nuts (vitamins, anti-inflammatories and antioxidants), with a little seafood, helps to maintain cognitive functions as well as neuron function.^17,18,19,20 Regular physical activity and brain exercises are also essential for memory and cognition.¹⁷ Chronic stress is another major risk factor of Alzheimer’s disease because it affects gene expression and inflammation. As a result, yoga and meditation are a great way to relieve stress. Kirtan Kriya meditation, for example, has positive effects on brain stimulation.¹⁷ Psychological well-being is also an important factor: positive, sociable and competent individuals, who have a sense of meaning in their lives and help others, have a reduced risk of cognitive decline and limited inflammation.¹⁷ As a result, we can change our way of life to reduce inflammation and the risk of dementia.

The importance of genetics and lifestyle: example 3 – osteoarthritis

Osteoarthritis is also a multifactorial disease. Some people have a genetic predisposition, which is caused by the combined effect of various genes (related to inflammation, cartilage, bone, etc.) rather than a single mutation in a specific gene.²¹ However, joint deterioration may also be related to being overweight, a traumatic injury or mechanical factors, such as excessive loading, repetitive movements or off-axis movements, lack of support or instability of the joint.²¹ It appears that the metabolism of joint cells becomes abnormal several decades before symptoms appear. In addition, the inflammatory response can be highly involved in the development of the disease and the loss of joint cartilage.²² In fact, some pro-inflammatory cytokines can increase the catabolism (destruction) of the extracellular matrix, joint cell death ²³ and bone demineralisation.²⁴ Lifestyle seems to be a crucial factor in the onset and progression of the disease: physical activity, losing weight, reducing cholesterol levels and a healthy diet are vital in terms of limiting the disease and inflammation.²⁵ Patients who eat a processed Western diet, such as meat, refined grains and sugar, experience a worsening of their functional symptoms and x-ray findings compared to those who have a diet rich in fruit, vegetables, seafood and whole grains.²⁶ Foods derived from plant sources are essential because they provide potassium and have an alkaline effect: they prevent the body from having to draw minerals from the bones or muscles to regulate the daily acid intake (animal products, grains, metabolic disorders, etc.)³² and help to maintain good bone density. In addition, omega-3, vitamin K and vitamin D, ^25,27 as well as other nutrients, such as glucosamine, chondroitin, hyaluronic acid and collagen,^29–31 are known to be good for joints. Again, we can adapt and change our lifestyle habits to reduce inflammation and the development of osteoarthritis.

Reducing inflammation to live and age well

Certain lifestyle changes are vital for reducing inflammation and the onset of some diseases. Losing weight, doing physical activity several times a week, getting seven hours of sleep a night and relieving stress, for example with meditation, all play a crucial role. Healthy eating is also very important. Avoid ready-made meals, desserts and drinks and limit your intake of meat (once a week, good quality), sugar (as little as possible, unrefined), saturated fats (for example, butter) and salt (maximum of one teaspoon a day, be careful with cheese and other salty foods). Where possible, try to eat home-made meals and enjoy a varied diet that is rich in foods derived from plant sources (fruits, vegetables and pulses, at least 50% of every meal), nuts (maximum of one handful a day), whole grains (50% of one daily meal), omega-3, vegetable oils and vitamins, among others.² Certain foods are also known to have anti-inflammatory properties, such as turmeric,^33–37 boswellia serrata,^38–40 ginger,^41–44 rosehip^45–47 and MSM (methylsulfonylmethane).⁴⁸

The good news is that we can all reduce our levels of inflammation by changing the way we live. Every day of healthy living will reduce damage and help your body to function with long-lasting results.

Let’s start making changes today, because prevention is better than a cure!

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

a

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2. Fleit, H. B. Chronic Inflammation. in Pathobiology of Human Disease: A Dynamic Encyclopedia of Disease Mechanisms 300–314 (Elsevier Inc., 2014). doi:10.1016/B978-0-12-386456-7.01808-6
3. Ferrucci, L. & Fabbri, E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nature Reviews Cardiology 15, 505–522 (2018).
4. Chung, H. Y. et al. Redefining chronic inflammation in aging and age-related diseases: Proposal of the senoinflammation concept. Aging and Disease 10, 367–382 (2019).
5. Mucci, L. A. et al. Familial risk and heritability of cancer among twins in nordic countries. JAMA – Journal of the American Medical Association 315, 68–76 (2016).
6. Multhoff, G., Molls, M. & Radons, J. Chronic inflammation in cancer development. Frontiers in Immunology 2, (2012).
7. Campbell, T. C. Cancer Prevention and Treatment by Wholistic Nutrition. Journal of nature and science 3, (2017).
8. Chiriac, V. F., Baban, A. & Dumitrascu, D. L. Psychological stress and breast cancer incidence: A systematic review. Clujul Medical 91, 18–26 (2018).
9. Jiang, T., Yu, J.-T., Tian, Y. & Tan, L. Epidemiology and Etiology of Alzheimer’s disease: From Genetic to Non- Genetic Factors. Current Alzheimer Research 10, 852–867 (2013).
10. Bekris, L. M., Yu, C. E., Bird, T. D. & Tsuang, D. W. Review article: Genetics of Alzheimer disease. Journal of Geriatric Psychiatry and Neurology 23, 213–227 (2010).
11. Llewellyn, D. J. et al. Association of Lifestyle and Genetic Risk with Incidence of Dementia. JAMA – Journal of the American Medical Association 322, 430–437 (2019).
12. Kinney, J. W. et al. Inflammation as a central mechanism in Alzheimer’s disease. Alzheimer’s and Dementia: Translational Research and Clinical Interventions 4, 575–590 (2018).
13. Bolós, M., Perea, J. R. & Avila, J. Alzheimer’s disease as an inflammatory disease. Biomolecular Concepts 8, 37–43 (2017).
14. Kinney, J. W. et al. Inflammation as a central mechanism in Alzheimer’s disease. Alzheimer’s and Dementia: Translational Research and Clinical Interventions 4, 575–590 (2018).
15. Yusufov, M., Weyandt, L. L. & Piryatinsky, I. Alzheimer’s disease and diet: a systematic review. International Journal of Neuroscience 127, 161–175 (2017).
16. Vasefi, M., Hudson, M. & Ghaboolian-Zare, E. Diet Associated with Inflammation and Alzheimer’s Disease. Journal of Alzheimer’s Disease Reports 3, 299–309 (2019).
17. Khalsa, D. S. & Perry, G. The Four Pillars of Alzheimer’s Prevention. Cerebrum : the Dana forum on brain science 2017, (2017).
18. Cremonini, A. L. et al. Nutrients in the Prevention of Alzheimer’s Disease. Oxidative Medicine and Cellular Longevity 2019, (2019).
19. Hu, N. et al. Nutrition and the Risk of Alzheimer’s Disease. BioMed Research International (2013). doi:10.1155/2013/524820
20. Morris, M. C. Nutrition and risk of dementia: Overview and methodological issues. Annals of the New York Academy of Sciences 1367, 31–37 (2016).
21. Madry, H., Luyten, F. P. & Facchini, A. Biological aspects of early osteoarthritis. Knee Surgery, Sports Traumatology, Arthroscopy 20, 407–422 (2012).
22. Mobasheri, A. et al. Recent advances in understanding the phenotypes of osteoarthritis. F1000Research 8, 2091 (2019).
23. Kang, Y. H., Lee, H. J., Lee, C. J. & Park, J. S. Natural products as sources of novel drug candidates for the pharmacological management of osteoarthritis: A narrative review. Biomolecules and Therapeutics 27, 503–513 (2019).
24. Geurts, J. et al. Elevated marrow inflammatory cells and osteoclasts in subchondral osteosclerosis in human knee osteoarthritis. Journal of Orthopaedic Research 34, 262–269 (2016).
25. Thomas, S., Browne, H., Mobasheri, A. & Rayman, M. P. What is the evidence for a role for diet and nutrition in osteoarthritis? (2018).
26. Xu, C. et al. Dietary Patterns and Progression of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. The American journal of clinical nutrition 111, 667–676 (2020).
27. Rayman, M. P. Diet, nutrition and osteoarthritis. BMC Musculoskeletal Disorders 16, S7 (2015).
28. Sahni, S. et al. Protective effect of high protein and calcium intake on the risk of hip fracture in the framingham offspring cohort. Journal of Bone and Mineral Research 25, 2770–2776 (2010).
29. Jerosch, J. Effects of glucosamine and chondroitin sulfate on cartilage metabolism in OA: Outlook on other nutrient partners especially omega-3 fatty acids. International Journal of Rheumatology 2011, (2011).
30. Bagchi, D. et al. Effects of orally administered undenatured type II collagen against arthritic inflammatory diseases: a mechanistic exploration. International journal of clinical pharmacology research 22, 101–10 (2002).
31. Gupta, R. C., Lall, R., Srivastava, A. & Sinha, A. Hyaluronic acid: Molecular mechanisms and therapeutic trajectory. Frontiers in Veterinary Science 6, (2019).
32. Ausman, L. M. et al. Estimated Net Acid Excretion Inversely Correlates With Urine pH in Vegans, Lacto-Ovo Vegetarians, and Omnivores. Journal of Renal Nutrition 18, 456–465 (2008).
33. Bose, S., Panda, A. K., Mukherjee, S. & Sa, G. Curcumin and tumor immune-editing: Resurrecting the immune system. Cell Division 10, (2015).
34. Catanzaro, M., Corsini, E., Rosini, M., Racchi, M. & Lanni, C. Immunomodulators inspired by nature: A review on curcumin and Echinacea. Molecules 23, (2018).
35. Yue, G. G. L. et al. Immunostimulatory activities of polysaccharide extract isolated from Curcuma longa. International Journal of Biological Macromolecules 47, 342–347 (2010).
36. Yue, G. G. L. et al. Evaluation of in vitro anti-proliferative and immunomodulatory activities of compounds isolated from Curcuma longa. Food and Chemical Toxicology 48, 2011–2020 (2010).
37. Neyrinck, A. M. et al. Curcuma longa extract associated with white pepper lessens high fat diet-induced inflammation in subcutaneous adipose tissue. PLoS ONE 8, (2013).
38. Schmiech, M. et al. Comparative investigation of frankincense nutraceuticals: Correlation of boswellic and lupeolic acid contents with cytokine release inhibition and toxicity against triple-negative breast cancer cells. Nutrients 11, (2019).
39. Algieri, F. et al. Botanical Drugs as an Emerging Strategy in Inflammatory Bowel Disease: A Review. Hindawi Publishing Corporation (2015). doi:10.1155/2015/179616
40. Bertocchi, M. et al. Anti-Inflammatory Activity of Boswellia serrata Extracts: An In Vitro Study on Porcine Aortic Endothelial Cells. Oxidative Medicine and Cellular Longevity 2018, (2018).
41. Sahardi, N. F. N. M. & Makpol, S. Ginger (Zingiber officinale Roscoe) in the Prevention of Ageing and Degenerative Diseases: Review of Current Evidence. Evidence-based Complementary and Alternative Medicine : eCAM 2019, (2019).
42. An, S., Liu, G., Guo, X., An, Y. & Wang, R. Ginger extract enhances antioxidant ability and immunity of layers. Animal Nutrition 5, 407–409 (2019).
43. Anh, N. H. et al. Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients 12, (2020).
44. Suk, S. et al. Gingerenone A, a polyphenol present in ginger, suppresses obesity and adipose tissue inflammation in high-fat diet-fed mice. Molecular Nutrition and Food Research 61, (2017).
45. The Royal Australian College of General Practionners. Rosehip – an evidence based herbal medicine for inflammation and arthritis.
46. Vaishya, R., Agarwal, A. K., Shah, A., Vijay, V. & Vaish, A. Current status of top 10 nutraceuticals used for Knee Osteoarthritis in India. Journal of Clinical Orthopaedics and Trauma 9, 338–348 (2018).
47. Mármol, I., Sánchez-De-Diego, C., Jiménez-Moreno, N., Ancín-Azpilicueta, C. & Rodríguez-Yoldi, M. Therapeutic applications of rose hips from different Rosa species. International Journal of Molecular Sciences 18, (2017).
48. Butawan, M., Benjamin, R. L. & Bloomer, R. J. Methylsulfonylmethane: Applications and safety of a novel dietary supplement. Nutrients 9, (2017).

Lysine is an essential amino acid, which means that our body cannot make it and therefore we must obtain it through our nutrition.

Lysine increases the absorption of calcium in the intestines and limits its evacuation through the urine, which helps maintain healthy bones. Lysine also promotes healthy blood vessels and smooth muscles and limits calcium deposits in the vessels by helping to move calcium from the vessels to the bones.^1,2

In addition, lysine is one of the amino acids necessary for collagen, the protein responsible for the shape and mechanical properties of our tissues. Indeed, lysine is critical for the synthesis of collagen and then for its optimal function. Lysine plays a key role in the structure of collagen, as it acquires many enzymatic modifications (post-translational modifications), particularly those that allow the links in and between collagen chains.³ Lysine also inhibits MPPs, the enzymes responsible for collagen degradation.⁴    

These properties make lysine an ally of choice to support wound healing. At the skin level, it facilitates cell proliferation, modulates inflammation and angiogenesis (vascularization) and may even have an antimicrobial action, particularly against herpes, which accelerates healing.^5,6 For bone healing, lysine also accelerates healing by two weeks : it will activate the osteoblasts that form bone, increase calcium and collagen content, promote vascularization and stimulate the secretion of growth factors and insulin (the entry of glucose into cells).^7,8

Finally, lysine may even have some effects on cancer, cataracts, diabetes, hypertension and anxiety.^4,9-13

Threonine

Threonine is also an essential amino acid brought by nutrition. It is very important for the good structure of our tissues, as it is the precursor of glycine, the main amino acid of collagen. In addition, threonine incorporated in collagen plays an important role in the stability of collagen and inter-chain bonds (inter-fibrils of collagen). Threonine is also present in elastin fibres, another structural fibre present in certain connective tissues such as skin and ligaments.^14,15

Threonine also participates in the cellular energy cycle, being the precursor of Acetyl-CoA. Acetyl-CoA may stimulate the immune system and the secretion of neurotransmitters, as well as limit anxiety and the accumulation of fat in the liver.^14,16

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

1. Civitelli, R. et al. Dietary L-lysine and calcium metabolism in humans. Nutrition (Burbank, Los Angeles County, Calif.) 8, 400–405 (1992).
2. Shimomura, A. et al. Dietary L-Lysine prevents arterial calcification in adenine-induced uremic rats. Journal of the American Society of Nephrology 25, 1954–1965 (2014).
3. Yamauchi, M. & Sricholpech, M. Lysine post-translational modifications of collagen. Essays in Biochemistry 52, 113–133 (2012).
4. Roomi, M. W., Ivanov, V., Kalinovsky, T., Niedzwiecki, A. & Rath, M. Inhibition of cell invasion and MMP production by a nutrient mixture in malignant liposarcoma cell line SW-872. Medical Oncology 24, 394–401 (2007).
5. Datta, D., Bhinge, A. & Chandran, V. Lysine: Is it worth more? Cytotechnology 36, 3–32 (2001).
6. Spallotta, F. et al. Enhancement of lysine acetylation accelerates wound repair. Communicative and Integrative Biology 6, (2013).
7. Fini, M. et al. [Role of lactose, arginine and lysine combination in fracture healing (an experimental study)]. Annali italiani di chirurgia 67, 77–82; discussion 82-3 (1996).
8. Sinha, S. & Goel, S. C. Effect of amino acids lysine and arginine on fracture healing in rabbits: A radiological and histomorphological analysis. Indian Journal of Orthopaedics 43, 328–334 (2009).
9. Sulochana, K. N., Punitham, R. & Ramakrishnan, S. Beneficial effect of lysine and amino acids on cataractogenesis in experimental diabetes through possible antiglycation of lens proteins. Experimental Eye Research 67, 597–601 (1998).
10. Kalogeropoulou, D., LaFave, L., Schweim, K., Gannon, M. C. & Nuttall, F. Q. Lysine ingestion markedly attenuates the glucose response to ingested glucose without a change in insulin response. American Journal of Clinical Nutrition 90, 314–320 (2009).
11. Vuvor, F., Mohammed, H., Ndanu, T. & Harrison, O. Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana. BMC Nutrition 3, 67 (2017).
12. Payen, V. L. et al. (+)-catechin in a 1:2 Complex with lysine inhibits cancer cell migration and metastatic take in mice. Frontiers in Pharmacology 8, (2017).
13. Smriga, M. et al. Oral treatment with L-lysine and L-arginine reduces anxiety and basal cortisol levels in healthy humans. Biomedical Research 28, 85–90 (2007).
14. Bird, M. I., Nunn, P. B. & Lord, L. A. J. Formation of glycine and aminoacetone from l-threonine by rat liver mitochondria. BBA – General Subjects 802, 229–236 (1984).
15. Jiravanichanun, N., Mizuno, K., Peter Bächinger, H. & Okuyama, K. Threonine in Collagen Triple-helical Structure. Polymer Journal 38, 400–403 (2006).
16. Boehm, G. et al. Effect of increasing dietary threonine intakes on amino acid metabolism of the central nervous system and peripheral tissues in growing rats. Pediatric Research 44, 900–906 (1998).

Ellagic acid is a polyphenol found in certain fruits and vegetables, mainly berries, pomegranate and some oilseeds. It is known for its antioxidant properties: it helps eliminate toxins and protects against free radicals. Basically, plants produce this compound as a defense mechanism against infections and parasites.

Ellagic acid is a good photo-protector for the skin: it limits the production of pro-inflammatory cytokines and free radicals (oxidative stress), as well as the degradation of collagen due to UV-B rays, which reduces the formation of wrinkles, epidermal thickening and pigmentation, making the skin more luminous. ^1,2,3,4 Some studies on mice even suggest that it could be a good treatment for inflammatory skin diseases (dermatitis, edema), or wound healing.^5,6

Ellagic acid could be a good anti-carcinogen because it inhibits tumor cell proliferation in animals. It also modulates inflammation and may block viral infections. ⁷ It also regulates lipid metabolism and the intestinal microbiota, and alleviates the complications of type 2 diabetes.⁸

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

Scientific references :

1. Bae, J. Y. et al. Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation. Experimental Dermatology 19, (2010).
2. Kasai, K., Yoshimura, M., Koga, T., Arii, M. & Kawasaki, S. Effects of oral administration of ellagic acid-rich pomegranate extract on ultraviolet-induced pigmentation in the human skin. Journal of Nutritional Science and Vitaminology 52, 383–388 (2006).
3. Yoshimura, M., Watanabe, Y., Kasai, K., Yamakoshi, J. & Koga, T. Inhibitory effect of an ellagic acid-rich pomegranate extract on tyrosinase activity and ultraviolet-induced pigmentation. Bioscience, Biotechnology and Biochemistry 69, 2368–2373 (2005).
4. Baek, B., Lee, S. H., Kim, K., Lim, H. W. & Lim, C. J. Ellagic acid plays a protective role against UV-B-induced oxidative stress by up-regulating antioxidant components in human dermal fibroblasts. Korean Journal of Physiology and Pharmacology 20, 269–277 (2016).
5. Mo, J., Panichayupakaranant, P., Kaewnopparat, N., Songkro, S. & Reanmongkol, W. Topical anti-inflammatory potential of standardized pomegranate rind extract and ellagic acid in contact dermatitis. Phytotherapy Research 28, 629–632 (2014).
6. Yuniarti, W. M., Primarizky, H. & Lukiswanto, B. S. The activity of pomegranate extract standardized 40% ellagic acid during the healing process of incision wounds in albino rats (Rattus norvegicus). Veterinary World 11, 321–326 (2018).
7. Zhang, H. M. et al. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biology and Medicine 11, 92–100 (2014).
8. Kang, I., Buckner, T., Shay, N. F., Gu, L. & Chung, S. Improvements in Metabolic Health with Consumption of Ellagic Acid and Subsequent Conversion into Urolithins: Evidence and Mechanisms. Advances in Nutrition 7, 961–972 (2016).

Gentian

Gentian has an analgesic effect that helps to reduce persistent inflammatory pain. It can modulate pain transmission and decrease the expression of certain pain receptors in the brain. This effect on the central nervous system could be due to the different compounds that gentian contains (gentiopicrosides, swertiamarin, sweroside).^1,2

Gentian has traditionally been used to treat inflammation of the joints, particularly in rheumatoid arthritis. By inhibiting COX-2 and the secretion of inflammatory cytokines, it seems to be effective.^3,4

Thanks to its anti-inflammatory effect and the stimulation of the synthesis of essential lipids in the skin’s epidermal barrier, it helps to reduce psoriasis or dermatitis.^5,6,7

Gentian may also improve endurance performance.¹ It is often used to increase gastrointestinal health (mobility, secretion) or liver health.^5,8 In addition, it may have an effect on atherosclerosis and complications of diabetes.^9,10

Edelweiss

Oral edelweiss can have many health benefits: it is anti-inflammatory, analgesic and antioxidant.¹¹ Its anti-inflammatory potency can be seen in the reduction of the secretion of inflammatory cytokines and the inhibition of chemotaxis, i.e., the decrease in the accumulation of leukocytes (white blood cells) in inflamed tissues. This action is particularly effective for inflammatory skin diseases (e.g. dermatitis).^12,13 In addition, it reduces wrinkles, skin aging and UV-related oxidative damage, increasing the elasticity and density of the dermis.^13,14

Edelweiss may even have an effect on memory by increasing cholinergic neurotransmission as well as smooth muscle in blood vessels.^15,16 In addition, it has antimicrobial activity that could be used in certain respiratory or abdominal infections.¹⁷

Disclaimer of liability:
The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Indications :
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.

Scientific references:

1. Öztürk, N., Başer, K. H. C., Aydin, S., Öztürk, Y. & Çaliş, I. Effects of Gentiana lutea ssp. symphyandra on the central nervous system in mice. Phytotherapy Research 16, 627–631 (2002).
2. Chen, L. et al. Down-regulation of NR2B receptors partially contributes to analgesic effects of Gentiopicroside in persistent inflammatory pain. Neuropharmacology 54, 1175–1181 (2008).
3. Jia, N. et al. Iridoid glycosides from the flowers of Gentiana macrophylla Pall. ameliorate collagen-induced arthritis in rats. Journal of Ethnopharmacology 189, 1–9 (2016).
4. Mubashir, K., Ganai, B. A., Ghazanfar, K. & Akbar, S. Evaluation of Antiarthritic Potential of Methanolic Extract of Gentiana kurroo Royle. Arthritis 2014, (2014).
5. Wölfle, U. et al. The herbal bitter drug Gentiana lutea modulates lipid synthesis in human keratinocytes in vitro and in vivo. International Journal of Molecular Sciences 18, (2017).
6. Gendrisch, F. et al. Gentiana lutea extract modulates ceramide synthesis in primary and psoriasis-like keratinocytes. Molecules 25, (2020).
7. Yang, B. et al. Gentiana scabra Bunge roots alleviates skin lesions of contact dermatitis in mice. Journal of Ethnopharmacology 233, 141–147 (2019).
8. Mirzaee, F., Hosseini, A., Jouybari, H. B., Davoodi, A. & Azadbakht, M. Medicinal, biological and phytochemical properties of Gentiana species. Journal of Traditional and Complementary Medicine vol. 7 400–408 (2017).
9. Kesavan, R. et al. Gentiana lutea exerts anti-atherosclerotic effects by preventing endothelial inflammation and smooth muscle cell migration. Nutrition, Metabolism and Cardiovascular Diseases 26, 293–301 (2016).
10. Akileshwari, C. et al. Inhibition of aldose reductase by Gentiana lutea extracts. Experimental Diabetes Research 2012, (2012).
11. Speroni, E. et al. In vivo efficacy of different extracts of Edelweiss (Leontopodium alpinum Cass.) in animal models. Journal of Ethnopharmacology 105, 421–426 (2006).
12. Dobner, M. J. et al. Anti-inflammatory activity of Leontopodium alpinum and its constituents. Planta Medica 70, 502–508 (2004).
13. Daniela, L. et al. Anti-inflammatory effects of concentrated ethanol extracts of edelweiss (Leontopodium alpinum Cass.) callus cultures towards human keratinocytes and endothelial cells. Mediators of Inflammation 2012, (2012).
14. Cho, W. K. et al. Anti-aging effects of leontopodium alpinum (Edelweiss) callus culture extract through transcriptome profiling. Genes 11, (2020).
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