Protein Supplements and Neurodegenerative Disorders
Dietary proteins are essential for a healthy diet and development. Proteins break down in the body to their constituents, called amino acids, which are then used for protein synthesis by the cells of the body to survive and to replicate, amongst other important cellular processes.
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Of the 20 amino acids needed for humans, 9 are considered to be essential, in that the body cannot produce them and they can only be obtained through dietary ingestion of proteins. A further 5 of the 11 remaining amino acids are considered to be conditionally essential, in that they may not be produced adequately in particular groups of people, such as children or during pregnancy.
In addition to the range of dietary supplements available over the counter, protein dietary supplements (including free amino acids and non-proteinogenic amino acids; NPAAs) are quite popular, especially among bodybuilders and athletes.
NPAAs are mostly naturally occurring, especially in plants, and participate in a variety of biological functions in the body, such as serving as metabolic intermediates in the production of endogenous compounds including neurotransmitters, l-arginine – which increases the production of nitric oxide (NO) that causes vasodilation (increased blood flow), muscle growth and energy production.
Are Protein Supplements Are Bad?
One NPAA compound used by athletes for increasing NO production is L-norvaline (molecular weight 117.1g/mol), which is predominantly an arginine inhibitor, and thus has several therapeutic effects. Due to the similarities between protein-building amino acids, NPAAs can closely mimic those and can potentially inhibit normal biological processes. For example, the NPAA l-m-tyrosine mimics l-tyrosine resulting in deleterious protein synthesis. L-norvaline mimics l-isoleucine (131.2g/mol), l-leucine (131.2g/mol) and l-valine (117.1g/mol) and its consumption as a dietary supplement could compete for endogenous protein-building amino acids to potentially cause deleterious effects in the body.
Over-the-counter l-norvaline can be found in dosages between 100mg and 400mg, either in capsule or powder form, effectively giving molecular concentrations between 3.4-13.6mM when dissolved in 250ml water, as instructed. One recent study investigated the cellular toxicity (cytotoxicity) of l-norvaline, published in 2019, that led to news stories about the potentially harmful impact of such supplements on health.
In that study, l-norvaline exposure to cells led to decreased cell viability even at concentrations as low as 125µM. When similarly structurally related amino acids such as l-leucine were added to the culture, the overall cytotoxicity of l-norvaline was reduced. Furthermore, researchers found altered mitochondrial structure indicative of mitochondrial dysfunction, similar to that seen in Alzheimer’s disease. L-norvaline did not lead to enhanced ATP production, which is what is marketed to do.
This study highlights the toxicity of l-norvaline supplementation even at lower dosages. Whilst the authors acknowledge that l-norvaline also has many potential therapeutic benefits, it is the first study to identify the negative effects of l-norvaline.
However, studies involving cells in culture have their own limitations and the effects seen in this study may not be the case for all cell types. Furthermore, the human diet would normally consist of other amino acids and not just l-norvaline, therefore the actual bioavailability of l-norvaline may actually be relatively low, with competition from other amino acids.
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Are Protein Supplements Good?
With respect to l-norvaline, it has been investigated in animal studies for the potential treatment of Alzheimer’s disease. This is due to the fact it is an arginase inhibitor and can cross the blood-brain-barrier to prevent arginine loss in the brain. Mice treated with l-norvaline display improvements to cognitive ability as well as a reduction in the number of beta-amyloid plaques. The ill-effects as reported by Samardzic and colleagues are contested by Polis et al, who's study showed that l-norvaline is well tolerated even at high concentrations.
Other protein supplements include whey protein concentrates (WPC), which are a rich source of specific amino acids and can be used as part of a healthy balanced diet. WPCs have an abundance of sulphuric amino acids. In one animal study, published by Garg and colleagues, rats were supplemented with WPC (300mg/kg for 28 days).
They found that markers of oxidative stress were significantly reduced. In addition, there was a significant reduction of inflammation markers such as TNFα, IL1β, and IL6. As such, WPC supplementation can lead to neuroprotective effects that prevent the progression of age-related oxidative stress and inflammation within the brain.
In summary, protein supplements, if used as part of a balanced healthy and active lifestyle are likely safe. However, some particular forms of non-proteinogenic amino acids (NPAAs), which mimic other related amino acids, may inhibit normal cellular processes potentially leading to deleterious effects, though much more research is needed to validate this and some studies have contested these claims.
Overall, the use of protein supplements does not seem to have major negative effects on the brain if used as part of a healthy, balanced and active lifestyle.
Sources: Samardzic & Rodgers, 2019. Cytotoxicity and Mitochondrial Dysfunction Caused by the Dietary Supplement L-Norvaline. Toxicol In Vitro 56:163–171. Garg et al, 2018. Whey protein concentrate supplementation protects rat brain against aging-induced oxidative stress and neurodegeneration. Appl Physiol Nutr Metab. 43(5):437–444. Polis et al, 2018. L-Norvaline Reverses Cognitive Decline and Synaptic Loss in a Murine Model of Alzheimer's Disease. Neurotherapeutics. 15 (4), 1036-1054.
Further Reading
Whey Protein Health Benefits to Promote Anti-Aging
Despite its rigid perception as a workout supplement, whey protein benefits extend far beyond its use in the realm of fitness. The perception that protein powder is primarily used by bodybuilders and athletes as a dietary supplement to refuel and recover after strength training is simply an outdated narrative.
Not only is it known to help with weight management and muscle growth, it’s even been known to reduce the effects of aging. To help you learn more about whey protein’s unique benefits, we’ll take a look at some factors that contribute to aging and share examples of how whey protein can promote growing old gracefully.
RELATED WHITEPAPER: The Best Whey Protein in Sports Nutrition
The Story Behind Aging
According to the U.S. Census Bureau, about one in four residents will be at least 65 years old by the year 2060 — nearly 25% of the population! To put that in perspective, that number is less than 17% today. With the aging adult population steadily increasing, it’s become more important than ever to help seniors stay healthy through proper diet and exercise.
As adults reach the age of 30, they’re subject to a natural, age-related loss of muscle and bone, known as sarcopenia. Even though it’s not recognized as a disease or syndrome, sarcopenia can happen to anyone, even healthy people. Those who suffer from sarcopenia typically experience a 3% to 8% reduction in lean muscle per decade after approximately 30 years of age, and it’s thought to affect around 20% of people in their 60s and 70s.
Thankfully, with the increase in medicine, nutrition and technology, Americans are more health conscious and aware than ever before, and maintaining a lean body mass is more achievable with a high-protein diet that’s supplemented with whey protein.
The Anti-Aging Industry Is Booming
More than ever, consumers are looking for ways to improve longevity and decrease the signs of aging. The onslaught of anti-aging products is helping the global market grow at an estimated CAGR of 8.1% and is expected to exceed $421 Billion by 2023.
Despite some products with questionable side effects and negligible results, consumers continue to invest in an array of topical treatments for everything from fine lines to eliminating body fat. Science, however, continues to prove that true beauty and wellness needs to start from within by eating a healthy diet that provides essential amino acids, vitamins and minerals.
Even though plant-based sources of protein have been gaining popularity, whey protein is commonly recognized for its superior health and wellness benefits as part of a high-protein diet. Its nutritional value, digestibility and protein content outshine plant proteins. As smart shoppers continue to educate themselves, food manufacturers are recognizing opportunities to promote their products containing whey protein.
What Are the Anti-Aging Benefits of Whey Protein?
1. Prevent Osteoporosis
When people age, they can lose the ability to effectively uphold strong bones and muscles. Studies show older adults who consume low levels of protein are more prone to having a significant loss of bone density, particularly in their hips and spines. However, one of the easiest ways to achieve healthier bones and increase muscle is by following a protein-rich diet.
According to a scientific research study by the American Journal of Clinical Nutrition, adults who added 20 grams of whey protein to their daily diets were able to accelerate the healing of bone fractures and prevent osteoporotic fractures. That being said, the average protein supplement contains approximately 20 grams of protein per serving, making it a very attainable goal for consumers.
Aside from the protein found in meat, whey protein is one of the few foods that contains all essential amino acids that serve as building blocks for the human body. One such branched chain amino acid, leucine, stimulates muscle protein synthesis and actually helps build muscles. For those suffering from certain conditions associated with muscle wasting, whey protein can be a significant aid in reducing or slowing its progression.
Dairy proteins contain all nine essential amino acids, unlike plant-based proteins which are considered “incomplete” and do not have sufficient levels compared to whey protein. It’s one more reason why whey protein — a real dairy product — remains the go-to ingredient for those who want to achieve maximum health benefits.
WATCH THE VIDEO! Learn More About Whey Protein's Health Benefits
2. Boost Immune Systems with Higher Glutathione Levels
Glutathione is a tri-peptide found in whey protein that deals with immunity and acts as an antioxidant. Glutathione also occurs naturally in the human body. Made inside your cells from amino acids, glutathione increases the integrity of telomeres in our DNA, which are known to deteriorate as we age. In fact, studies show that increasing the body’s production of glutathione may slow down the aging process as old cells are known to contain 20-30% less glutathione than young cells.
Because glutathione supplements provide almost no health benefits when ingested directly, research has proven that whey protein is the most convenient way to improve glutathione intake, in addition to multiple other health benefits. This is because high-quality whey protein contains the highest levels of the full range of naturally-occurring glutathione precursors: glutamylcysteine, lactoferrin, immunoglobulins and active peptides.
3. Boost Metabolism
Contrary to what some people believe, ingesting food actually boosts metabolism. This effect, known as thermogenesis, is greater for protein than it is for fat or carbohydrates. In a study to measure the thermogenic effects of different protein sources, researchers were able to determine that whey protein not only provided a higher thermogenic effect than other protein sources, but also had higher fat oxidation properties as well.
By including more whey protein in your food products as a replacement for heavy cream, eggs, milk or butter, not only can you lower the fat and calorie content, but you can also help provide a little boost to your aging consumers’ metabolism.
4. Promote Healthy Skin, Hair and Nails
It’s conclusive that whey protein can help you feel good on the inside, but it can also help you look good on the outside. Protein is essential for generating healthy skin and nails. The collagen and amino acids found in whey protein help maintain skin’s elasticity and firmness.
According to Mayo Clinic, a person typically loses about 50 to 100 strands of hair each day, and new strands continually replenish those lost strands. A poor diet can greatly impact how full and healthy your head of hair may be. Hair is made up of protein, so it stands to reason that nutritional deficiencies, especially insufficient protein, can lead to hair loss. If you want a full head of shiny, healthy hair, ingesting high levels of protein can help strengthen hair follicles.
5. Fight Life-Threatening Diseases
As our bodies age, the risk of developing potentially life-threatening conditions increases. Being overweight is a major risk factor for diabetes, and consuming whey protein has been proven to promote weight loss to help reduce the risk. Additionally, a diet with whey protein stimulates insulin releases and can improve glycemic levels by more than 10%.
Whey protein has also been shown to reduce the risk of stroke and heart disease. One study showed that high doses of whey protein reduced the risks of these life-threatening conditions by about 8%, while another showed it helps lower blood pressure and improves vascular functions.
As consumers’ bodies age, they’re subject to the natural effects of muscle and bone weakness. With the help of protein-rich foods, however, we can help combat these effects. At Grande, our variety of whey protein ingredients are considered among the best in the industry. Not only are they specially formulated for use in nearly any application, they’re also made with the safest, highest-quality ingredients available.
Some examples of whey protein applications include items such as soups, sauces, dressings, prepared meals, snacks, baked goods, clear protein beverages, frozen desserts and, of course, supplements.
Available in many forms, whey protein can be used in almost any application to reduce or replace eggs, milk, cream, cheese, butter, oil, and other high-fat, high-cost ingredients. And, since Grande's products are all-natural, they can help clean up labels by replacing artificial gums and starches.
To learn even more reasons to use our high-quality whey protein, simply click the button below! Then, reach out to discuss your toughest formulation challenge with one of our food scientists.
11 Dangers of Eating Protein Powder Every Day — Eat This Not That
The global protein supplements market is anticipated to a market size of $32.6 billion by 2027, so to say that protein powder is popular is an understatement. With so many people including protein powder in their diets, we've been wondering: are there any dangers of consuming protein powder every day?
To answer our question, we consulted registered dietitians to give us more insights into how eating too much protein powder may negatively affect your health.
you share any dangers of eating protein powder every day? What negative side effects can this supplement have on consumers' health? What should consumers be concerned about or consider before using protein powder? Read on, and for more on how to lose weight, you won't want to miss What Happens To Your Body When You Drink Protein Shakes Every Day.
1 You may not know what you're consuming
"The biggest danger with consuming protein powders every day is the potential contamination of the supplements. The Food and Drug Administration (FDA) does not regulate all supplements. This means that what is inside the bottle may not be what is on the label," explains Emily Danckers, MS, RD, registered dietitian and founder of Emily RD Nutrition Coaching who has worked with professional and collegiate athletes.
"Supplements can be contaminated with ingredients not listed on the label unless the supplement is third-party certified. This means a company like NSF, Informed Choice, or USP has verified that the supplement is clean and only contains what is on the label. If a protein powder is third-party certified, there will be a label on the tub. It's important to note that this label only means that what is on the label is in the bottle in the printed amounts…it does not mean that the supplement will be effective," she adds.
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2 You may gain weight
"Some protein powders may be high in sugars and calories, which can cause unwanted weight gain," says Melissa Nieves, RD a registered dietitian at Kemtai, a virtual personal trainer app. Sugar isn't the only contributor to extra calories in this supplement—protein is just as much of a factor. "Excess protein intake can lead to weight gain as the surplus protein in the body is stored as fat as it has nowhere else to go," adds Lina Velikova, MD, PhD, a Clinical Immunologist, Gastroenterologist, and medical advisor at Supplements101.
Related: 5 Ways Protein Powder Can Cause Weight Gain
3 You may be displacing other important nutrients
"For most healthy individuals, the 20-30 grams of protein in a shake is not really a huge concern to consume every day. However, it becomes a concern when a number of daily protein shakes start to displace other important nutrients in the diet like healthy fats and fiber-rich, healthy carbs," says registered dietitian Abbey Sharp, RD, blogger and YouTuber at Abbey's Kitchen.
Garrett Swisher, RD, an Indiana University Health Clinical Dietician shares the same concern: "More protein does not really offer any kind of extra benefits. Focusing on too much protein can offset the intake of other important foods and the nutrients they contain like fruit and vegetables," he says. "It's generally never a good idea to focus on one food/nutrient if you are neglecting other elements of a healthy diet.
4 You may be forgetting about whole food sources of protein
"Protein powder is a good supplement; however, it should not replace whole food protein sources like meats, poultry legumes, and nuts/seeds," says registered dietitian Alana Kessler, MS, RDN the founder of Be Well by Alana Kessler.
5 You may be consuming toxins
"There are some instances of powders containing heavy metals which over time can have a titration effect leading to health problems. BPA and pesticides have also been uncovered in some powders," Kessler tells us. "Consider the manufacturer and look for chemical-free powders," she adds.6254a4d1642c605c54bf1cab17d50f1e
"A nonprofit group called the Clean Label Project released a report about toxins in protein powders. The researchers evaluated 134 products for 130 types of toxins and found that many protein powders contained heavy metals such as lead, arsenic, cadmium, and mercury, bisphenol-A (BPA), pesticides, or other contaminants with links to cancer and other health conditions," says Nieves. According to the report, "some toxins were present in significant quantities. For example, one protein powder contained 25 times the allowed limit of BPA."
6 You could be exacerbating a food intolerance
"Many protein powders have milk protein in them. For individuals that have a lactose sensitivity, this can cause discomfort and digestive distress leading to malabsorption of essential minerals," says Kessler.
Related: 25 Unhealthiest Habits for Your Digestion
7 You may not be getting as much protein as you think you are
The grams of protein on the label may not match what's in the tub, says Swisher. "Protein powders are usually generally safe; however, they are not tightly regulated. Some dubious manufacturers have been known to 'protein spike' their products, a way of cheating the test to determine protein content. This means that your protein powder may not have as much protein as what is advertised," he explains.
That may not sound too concerning, but it could be dangerous for some people. That's because there are some people who may not get enough protein throughout the day and may benefit from getting a protein boost, according to registered dietitian Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living. "Such populations include: elderly, those with poor food intake due to illness), those in hypermetabolic states those who are undergoing cancer treatment), malnourished, and very active teens." If people with these conditions are relying on protein powder as one of their protein sources, then they might not be meeting the nutritional requirements they need for a healthy diet.
8 You may burden your kidneys
"Some individuals can consume too much protein. Those with kidney problems generally need to be cautious of consuming too much protein as the kidneys can struggle with processing high amounts," says Swisher.
"Getting too much protein can also lead to dehydration since the kidneys work to flush out excess protein," adds Kostro Miller.
9 You may negatively affect your bone health
"Too much protein can increase the risk of kidney stones, and can decrease calcium retention and thus increase the risk of bone fractures," says Nieves.
10 You may get a sugar high
"Lots of protein powders have tons of flavorings, sugar, and additives to make them taste better. When possible, try to find a protein powder that is minimally flavored; otherwise, all that sugar can add up to something similar to a soda!" says Kostro Miller. This is particularly concerning for those who buy protein powders as supplements in protein smoothies, as they will already have a good amount of carbs and natural sugar from fruit.
"Overall, I'd say it's best to avoid protein powder if you can opt for another way to spike your smoothie with protein. You can try adding more yogurt, seeds and nuts for this purpose. Even tofu can help add more protein to a smoothie without compromising the taste, which is one of my favorite tricks for making creamier smoothies," recommends Velikova.
11 You may run the risk of consuming an allergen
Lactose isn't the only nutrient to look out for when picking a protein powder. "If you have certain food allergies/intolerances milk, lactose, soy, egg) check the label on your protein powder. If you have an egg or milk sensitivity/allergy, look for plant-based protein sources like pea, hemp, or brown rice protein," says Kostro Miller. For examples see these The Best Vegan Protein Powders for Your Muscle-Building Needs.
