I’ve seen mental health practitioners recommend beet powder, melatonin, and creatine. I think it’s essential to explore the efficacy of these supplements before investing a significant amount of money. One, do the supplements even work? Two, even if they do work, is it worth buying, or can we just get it from whole food sources? Whole foods is most likely going to be cheaper; they’re going to come with way more benefits as opposed to isolating compounds, and when you’re working with supplements, most of the time these supplements have fillers, and you just don’t know about the quality or the efficacy of that specific brand versus others. If you could obtain these benefits from whole foods at the grocery store, it seems to be a more efficient and accessible source.
Whole Beets vs. Beet Supplements: What Your Body Really Needs
When it comes to your health, nature almost always wins. And when comparing whole beets to beet supplements, the science is crystal clear: whole beets are the nutritional MVP.
Whole beets offer a complete package: fiber, folate, vitamin C, potassium, iron, and a rich array of antioxidants, particularly betalains (the deep red pigment that gives beets their color). Most importantly, they deliver natural nitrates in a form your body knows exactly how to use.
Beet supplements and powders? While convenient, they often add unnecessary fillers.
Whole Beets Improve Performance Naturally
Athletes, take note: a cup and a half of beets before a workout has been shown to boost performance. Runners moved faster with less perceived effort. Why? Because those natural nitrates increase nitric oxide, improving blood flow and oxygen delivery.
Are Beet Supplements Bad?
Not necessarily. They can offer a quick nitrate boost, helpful if you’re an athlete needing a fast pick-me-up. But long-term, whole foods are safer and more beneficial. Some supplements lack purity or contain additives, and their nitrate source may not offer the same cardiovascular protection.
Bottom line: Whole beets win. They’re cheaper, safer, richer in nutrients, and far more effective for your overall health.
Melatonin & Alzheimer’s: Hope or Hype?
Melatonin isn’t just for sleep. This hormone, naturally made by the pineal gland, regulates your body clock and acts as a powerful antioxidant. Research has explored whether melatonin might help slow the progression of Alzheimer’s disease (AD), especially since melatonin levels drop both with age and in Alzheimer’s patients.
What the Research Shows
Lab studies look promising: melatonin reduces amyloid-beta (Aβ) buildup, the toxic protein that forms plaques in Alzheimer’s brains. It helps prevent its misfolding, reduces oxidative stress, and protects neurons.
However, human clinical trials tell a more sobering story. In a 2017 analysis of seven randomized controlled trials, melatonin did not improve memory or cognition in AD patients. Tests like the MMSE and ADAS-Cog showed no difference between melatonin and placebo.
The Bright Side: Better Sleep
Here’s the good news: melatonin does help with sleep in Alzheimer’s. Patients treated with melatonin slept longer and more soundly. That’s a meaningful benefit, especially for caregivers dealing with insomnia and sundowning behaviors.
Is Prevention the Key?
Possibly. Since the lab results were mostly from early-intervention or prevention models, melatonin might be more effective before cognitive symptoms start. It may support brain health and delay disease onset but that’s still under investigation.
Takeaway: Melatonin is safe and can support sleep in Alzheimer’s patients, but it’s not a cure for memory loss. Use it under medical guidance and don’t expect dramatic cognitive improvement.
Creatine: A Surprising Ally Against Aging & Muscle Loss
If you think creatine is just for bodybuilders, think again. This well-researched supplement is emerging as a powerful tool for older adults facing sarcopenia (age-related muscle loss).
What Creatine Really Does
When combined with strength training, 3 grams of creatine daily helps older adults:
- Build and maintain lean muscle
- Improve strength
- Perform better in mobility tasks (like standing up from a chair)
Meta-analyses confirm these benefits. Plus, animal studies hint that creatine might even support brain health and extend lifespan. In one study, aging mice given creatine lived about 9% longer and stayed more mentally sharp.
Is Creatine Safe?
Yes, with a few caveats. For healthy adults, creatine has one of the best safety records in the supplement world. Most people experience only a small water-weight gain initially. Concerns about kidney damage? Research shows that creatine doesn’t harm kidney function in healthy individuals.
The only real concern: quality. Not all creatine supplements are pure. Look for brands that are third-party tested. Avoid products with fillers, blends, or heavy metal contaminants.
Should You Get Creatine from Food?
You can, but it’s not practical. As Dr Greger says, you’d need to eat five steaks a day to get a supplement-sized dose. Cooking destroys some creatine and can introduce harmful compounds. A clean supplement is safer and easier. Most creatine supplements are vegan.
Bottom line: Creatine can safely support strength and aging when used correctly. Just make sure it’s from a reputable source.
Final Thoughts: Trust Your Body, Nourish it Naturally
If you’re navigating the emotional toll of aging, low mood, or even supporting someone with memory loss, know this: small daily choices matter.
- Choose whole beets over powders. Cook them, roast them, add them to your smoothie.
- Use melatonin for sleep, not miracles. It can improve rest for caregivers and patients alike.
- Consider creatine if you’re losing strength or want to age gracefully. It’s not just for gym rats.
Empower yourself with knowledge. Supplements can help but whole foods and lifestyle improvements go even further.
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