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Do Nutrition

Dave Okupniak, MS CNS, has over 30 years of experience helping people of all fitness levels achieve their wellness goals.

09/07/2026

Magnesium in chronic
kidney disease
One of the factors in kidney disease is poor circulation in calcified arteries, hampering kidney filtering function. Playing off earlier studies that found magnesium slowed arterial calcification, doctors reviewed 22 studies covering over 200,000 chronic kidney disease patients.
Overall, those with higher—but not abnormally high—levels of magnesium were less likely to die from any cause compared to those with lower magnesium levels. Doctors found a direct link: for each 0.1 millimoles-per-liter of blood (mmol/L) increase in magnesium, chances for heart and circulatory adverse events, including dying, decreased by 15 percent. Doctors noted the optimum range for magnesium appears to be between 1.15 and 1.27 mmol/L.

Reference: Clinical Nutrition; 2020, 015

08/31/2026

Tocotrienols improve
kidney function
One of the complications of types 1 and 2 diabetes is impaired kidney function. Evidence is mounting that the tocotrienol form of vitamin E has the unique ability to uniformly disperse throughout cells and pe*****te saturated fatty layers, making it a highly potent antioxidant.
In this study, 59 men and women, average age 67, with diabetic nephropathy—where kidneys can’t effectively filter waste and excess fluids—took a placebo or 200 mg of tocotrienols twice per day.
To assess kidney function, doctors measured creatinine, a waste product, levels of which were elevated in all participants. After six months, those taking tocotrienols saw a 3.2 percent decrease in creatinine levels compared to a 7.6 percent increase for placebo. Doctors also estimated how well the kidneys were filtering creatinine, and after six months found a 3.3 percent increase for tocotrienols and a 12.8 percent decrease for placebo. These benefits continued through the 12-month study period.
Discussing the findings, doctors said this is the first clinical trial to show tocotrienol-rich vitamin E supplements for 12 months slowed diabetic kidney disease, especially in its later stages.

Reference: Nutrients, 2021, Vol. 13, No. 1, 258

08/24/2026

CoQ10 and beta-carotene low in oral cancer

Oxidative stress, inflammation
This is the first study to measure antioxidant vitamin levels in those with oral cancer. Doctors in this study theorized cancer develops through oxidative stress and inflammatory processes linked to metabolic disorders.
Doctors measured CoQ10, beta-carotene, and metabolic factors in 194 people with oral cancer. More than half of participants had high blood pressure, blood sugar, and lipids; and abdominal obesity, regardless of the stage of their tumors.
Nearly all—94 percent—were deficient in CoQ10, and 46 percent were deficient in beta-carotene. Those with higher levels of CoQ10 or beta-carotene were less likely to have abdominal obesity, elevated lipids, or metabolic syndrome. Doctors also found, as the cancer advanced, levels of antioxidant enzyme activity decreased, and levels of inflammatory markers increased.
Discussing the findings, doctors said, “Since patients with oral cancer suffer from high oxidative stress and inflammation, supplementation with antioxidant vitamins such as ubiquinone (CoQ10) or beta-carotene could be beneficial.”

Reference: BMC Cancer; Article No. 310, 2020

08/17/2026

Curcumin for PCOS

Polycystic o***y syndrome (PCOS), is a condition where the ovaries produce an abnormal amount of androgens—male hormones. Insulin resistance and greater chances for developing diabetes often accompany PCOS. In this study, 67 women with PCOS took a placebo or 500 mg of curcumin three times per day.
After 12 weeks, fasting blood sugar levels declined an average of 4.11 milligrams per deciliter of blood (mg/dL) for curcumin compared to 0.35 mg/dL for placebo. Also, the male hormone precursor, dehydroepiandrosterone (DHEA), declined 26.53 micrograms per deciliter of blood (mcg/dL) for curcumin compared to 4.34 mcg/dL for placebo.
Estradiol, the female s*x hormone, had a slight increase in those taking curcumin compared to those in the placebo group. Doctors concluded curcumin safely reduced elevated blood sugar and male hormone levels in women with PCOS.

Reference: Phytomedicine, Vol. 80, January 2021, 153395

08/10/2026

Nutrients reduce blood sugar in type 2 diabetes

Berberine and probiotics
Recent trials suggest it is possible to manage glucose levels in type 2 diabetes through diet. In this study, 409 people with a new diagnosis of type 2 diabetes took a placebo, berberine alone, probiotics alone, or these two together. The probiotics were lactobacillus and bifidobacterium.
After 12 weeks, those taking berberine together with probiotics saw a reduction in long-term average blood sugar levels (A1C), to 6.62 percent from 7.66 percent, or to 131 from 171. Those taking berberine alone saw slightly less, but similar improvement.
Those taking berberine also saw other benefits including reduced fasting blood sugar levels, lower triglycerides, and lower total and LDL cholesterol levels.

Reference: Nature Communications; 2020, Vol. 11, Article No. 5015

08/03/2026

Niacin slows muscle disease

Muscles require lots of energy, and depend on mitochondria—the “energy factories” in every cell—to produce it. In an inherited, or genetic muscle-wasting condition called adult-onset mitochondrial myopathy (MM), mitochondria can fail when stores of a molecule that plays a role in producing energy—nicotinamide adenine dinucleotide (NAD)—decline.
In this study, doctors compared 15 people with MM and low levels of NAD to 15 similar, but healthy people. Doctors gave the MM group increasingly large doses of niacin, from 250 mg daily per month to 1,000 mg daily at 10 months.
NAD levels for the entire MM group rose to match healthy participants, muscle strength increased, and new mitochondria formations increased.

Reference: Cell Metabolism; 2020, Vol. 31, No. 6, 1078-90

07/27/2026

Omega-3s improve muscle mass, increase walking speed

Study evidence is mounting that fatty acids, including omega-3 polyunsaturated fatty acids, are critical for regulating, building, and sustaining skeletal muscle mass, and for maintaining muscle function with age. This review of 10 placebo-controlled omega-3 fish oil trials of different lengths and dosages, covered 552 participants, aged at least 60.
Overall, in trials lasting longer than six months, for those taking more than 2,000 mg of omega-3 fish oil supplements per day, participants gained an average nearly three-quarters of a pound (0.73 lb.) of lean muscle mass. In another important measure, those in the omega-3 groups were able to increase walking speed by nearly six feet (5.8 ft.) per second compared to the start of the studies.

Reference: Nutrients; 2020, Vol. 12, No. 12, 3390

07/20/2026

Matcha green tea for women
This is the first study to evaluate daily matcha green tea and cognition in older adults. In this trial, 39 women and 15 men, average age 74, took a placebo drink, or 1.5 grams of decaffeinated matcha green tea extract, twice per day.
After 12 weeks, while there was no effect in men, women taking matcha saw a 1.95 increase in cognitive test scores compared to 0.15 for placebo. Working memory—the ability to reason and make decisions—was the most improved cognitive area. Doctors said vitamin K in matcha may be the bioactive compound responsible for the cognitive benefit in healthy, older women.

Reference: Nutrients; 2020, Vol. 12, No. 12, 3639

07/13/2026

Nutrients slow decline and improve cognitive performance

Vitamin E and carotenoids
One factor that may contribute to cognitive decline with age is oxidative stress—when levels of pro-oxidants exceed levels of antioxidants in the body. Doctors believe brain matter, which is rich in fatty acids, is particularly vulnerable to this antioxidant/oxidant imbalance. Earlier studies suggest that diets rich in antioxidants, and taking antioxidant supplements, can protect brain function with age.
In this study, doctors measured dietary and circulating levels of antioxidants in 3,270 adults, aged 30 to 65. Participants took cognitive tests over the course of six years, periodically reporting their diets, and giving blood samples.
Overall, those with higher dietary and circulating levels of carotenoids, especially lycopene and vitamin E, had better verbal memory, verbal fluency, attention, and reasoning and decision-making performance, compared to those with lower levels of these antioxidants and carotenoids.

Reference: Nutrients; 2020, Vol. 12, No. 11, 3558

07/05/2026

Zinc
Zinc has many functions in the body, including efficiently metabolizing carbohydrates and fatty acids. In this review of nine placebo-controlled trials covering 424 participants with type 2 diabetes, zinc lowered triglycerides, total and LDL cholesterol, and increased HDL—the good cholesterol.
Overall, in studies of all lengths, zinc lowered triglycerides by an average of 3.58 milligrams per deciliter of blood (mg/dL), and 2.62 mg/dL for total cholesterol.
In studies lasting less than 12 weeks, zinc at doses less than 100 mg per day lowered total and LDL—the “bad” cholesterol, and in most study groups, increased levels of HDL, the “good” cholesterol.

Reference: Nutrition, Metabolism and Cardiovascular Diseases; 2020, Vol. 30, No. 8, 1260-71

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