Charger Blogger’s Guide to Boosting Nutrition through Supplements

Hello everyone, and welcome to this week’s edition of the blog. After getting settled into school once more, I’ve taken it upon myself to make sure that not only am I stocked with foods that give me energy, but also having my favorite supplements on hand to add more oomph to my nutritional intake.

For those who aren’t aware, I follow a semi-regular vegan-vegetarian diet on a when-I-feel-like-it basis. Essentially, I have animal meat (i.e. chicken, beef, fish) 2-3 times a week and rely on eggs, milk (dairy and non-dairy), yogurt, beans and legumes, and a variety of plant-based foods to keep me satiated and energized. That being said, this is what works best for me and my body. Always consult a dietician or your doctor before making any major changes to your diet because, keep in mind, your author is a sleep-deprived plant lady who decided three jobs and majoring in STEM was a fantastic idea.

Author, squinting at the data of her lab report: “If I can’t count, does that mean I can’t be wrong?”.

...yeah. Don’t be me, kids.

So, back to today’s topic: supplements. There’s a lot of them out there – Target, Walgreens, CVS, Whole Foods – all these places with walls stacked with vitamins, minerals, protein powders, green powders (what’s with all the powders??) and 50 bazillion other things that melt your brain a little bit. Thankfully, we’re only going to be talking about two:

Lion’s mane & collagen.

Starting off with lion’s mane, it’s not actually made from the mane of a lion. That would be the semi-equivalent to taking the fins off a shark, which isn’t something I’m about. Lion’s mane (Hericium erinaceus) is a species of mushroom that has “traditionally been used as a herbal medicine in East Asian countries with well-documented health-promoting effects” (Docherty et al.). While I wasn’t on the hunt for this heterotroph, I stumbled upon it at the farmers market and, well...

The research began.

According to one of the articles I read, lion’s mane provides “medicinal properties, including antioxidant, antimicrobial, and anticancer effects” (Docherty et al.), which is a little insane. Normally, one may associate antioxidants with colorful foods such as fruits and vegetables, but apparently it was found in the tan-colored powder of this mushroom. What was even more interesting, though, was how lion’s mane had been found to have neuroregenerative and cognitive-enhancing abilities. This is likely because of “the numerous bioactive components identified within the mycelia and fruiting bodies of H. erincaeus, including polysaccharides, phenolic acids and terpenoids, specifically hericenones and erinacines” (Docherty et al.). I know that’s a lot of words, so very quickly:

• Polysaccharides: a chain of monosaccharides, which are singular sugars
• Phenolic Acid: an aromatic compound; antioxidant, anti-inflammatory
• Terpenoid(s): naturally occurring compound in plants necessary for growth and development
• Hericenones/Erinacines: compounds found in lion’s mane that contribute to NGF (nerve-growth synthesis) factors

Whew. That was a lot of words. Onwards!

One of the key words that I’d like you all to keep in mind is NGF: nerve-growth synthesis. This is very important to keep note of. Because “of its anti-inflammatory properties and promotion of nerve growth factor-gene expression, and neurite (axon or dendrite) outgrowth, H. erinaceus mycelium shows great promise for the treatment of Alzheimer’s and Parkinson’s diseases” (Bagade et al.). I find it so, so interesting how these little organisms – mushrooms, bacteria – are able to help humans in such amazing, safe ways. Who would’ve thought a funky little fungi is able to reverse the effects of neurodegenerative diseases – like, really.

Additionally, “Clinicians now have greater access to mycelium extracts, which are used clinically for their cytotoxic, antineoplastic, cardiovascular, anti-inflammatory, and immune-modulating activities” (Bagade et al.). Look at that. How beautiful is that? Lion’s mane is not only able to help treat the brain, but it’s also used to combat cancer, aid in cardiovascular health, and potentially even boost the immune system.

In a society where chronic illnesses are rising (I have my own theories on why this is happening, especially from a nutrition perspective), I think that discoveries such as this are truly renowned. There is so much good that can come from proper research – especially in medicine – and unearthing the properties of lion’s mane could be revolutionary in treating chronic or acute illness.

Long story short, I take lion’s mane primarily for its cognitive-improving functions, but it’s also nice to have as an antioxidant (helps treat free radicals in the body) and for its anticancer effects. As someone with chronic illness (Ulcerative Colitis), I take my health a decent bit seriously, especially when it comes to nutrition. I find it particularly applicable in yogurt bowls, oatmeal, soup, or a smoothie, even though I will say it has a rather cheesy-umami-ish flavor, similar to that of nutritional yeast and miso. So, feel free to give it a shot if you’re curious – God knows I have a lot less headaches now.

On a less serious note, the second supplement I apply into my diet would be bovine collagen. I specify this as there are two main sources of collagen: bovine and marine. While marine collagen certainly has its benefits as a type II and type IV collagen, I find that cow-based collagen is a bit better. Similar to how marine collagen supports types II and IV, bovine collagen helps increase levels of type I and III collagen which “may be especially useful for reducing wrinkles, promoting elasticity, and increasing skin moisture” (Bantilan). When it comes to bodily compounds, collagen is a type of protein found in many animals but is also in the human body. Microscopically, collagen functions as a “structural scaffold that can direct cell adhesion and migration, and regulate cellular growth and metabolism” (Wang). It’s basically like some Elmer’s Glue for your joints, tendons, ligaments, and skin, allowing these regions to remain flexible when hit by a decent bit of force.

While joint care is great, I mainly take collagen to help support my skin, hair, and nails, as skin is mainly composed of 85-90% type I and 10-15% type III collagen (Wang), perfectly matching with the properties of bovine collagen. Essentially, it helps get rid of wrinkles, acne scars (accentuates skin regeneration), and helps me look 20 instead of 27.

Yes, that actually happened. How? I don’t know.

Anyhow, similar to the lion’s mane, I tend to put collagen into my yogurt or oatmeal as an extra protein boost and skin help. I prefer the brand Vital Proteins, which is offered on Amazon and in stores such as CVS and Whole Foods. For lion’s mane, I’d try sourcing that from the farmers market or even from a local store, though I’d check the ingredients for anything funky. When purchasing any new supplement, whether it be recommended by your RD or doctor, I’d do some research on it. Why are you taking this? What does it do? Pros? Cons? These are all things you should take into consideration, including whether or not you may need supplementation (i.e. Vitamin D, Iron, Magnesium, etc.).

With that, I hope you all are enjoying the absolutely gorgeous weather on campus, and that you take the time to notice what supplementation you need outside of vitamins. Maybe you need a nap, or a really, really good hug; the type where you feel the warmth in your bones. Always remember that nutrition isn’t always about food, but life itself.

God, I love my major. It’s so much fun.

Please take care everyone, especially as the school year begins to gain some momentum. Remember your worth, and know that you’re always loved. Always.

Sending you all the hugs, with peace, love, and peanut butter, your big sister blogger,
Bea ❤️

Works Cited

Bantilan, Cheri. “Bovine Collagen: Benefits, Forms, and Uses.” Healthline, 7 Nov. 2019, www.healthline.com/nutrition/bovine-collagen. Accessed 13 Sept. 2024.

Docherty, Sarahsande, et al. “The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study.” Nutrients, vol. 15, no. 22, 20 Nov. 2023, pp. 4842–4842, https://doi.org/10.3390/nu15224842. Accessed 13 Sept. 2024.

Wang, Hsiuying. “A Review of the Effects of Collagen Treatment in Clinical Studies.” Polymers, vol. 13, no. 22, 9 Nov. 2021, p. 3868, www.ncbi.nlm.nih.gov/pmc/articles/PMC8620403/, https://doi.org/10.3390/polym13223868. Accessed 13 Sept. 2024.