BBC Science Focus - The Scientific Guide To a Healthier You - 2019

70 BBC SCIENCE FOCUS MAGAZINE COLLECTION

DIET

The spiky fruit of the

puncturevine plant

(Tr ibulus t er r e s t r is )

Spirulina is known

for being a good

source of protein

Arctostaphylos uva

ursi, commonly

known as bearberry

R

IS FOR

RASPBERRY KETONE

This chemical is used as a flavouring

in the food industry, but it is also

sold online as a weight-loss medicine.

Studies in rodents have shown that at

ver y h ig h doses, ra spber r y ketone a lters

the metabolism to increase the rate at

which fat is burned. But there is no

evidence that this works in humans.

RATING

V

IS FOR

VITAMIN K2

Vitamin K is found in plants and

is important for blood clotting and

strong bones. K2 is the bacterial form

of vitamin K and has similar effects in

humans when taken as a supplement.

There is good ev idence t hat it slows t he

rate of bone densit y loss i n t he elderly,

although less effectively than hormone

therapy in menopausal women. A few

studies have also shown that high doses

may be helpful in treating liver cancer.

RATING

T

IS FOR

TRIBULUS TERRESTRIS

Tribulus terrest ris (pu nc t u rev i ne) is a

weed that produces small spiky fruits.

Extracts of these fruits have been

shown to increase testosterone levels

i n rodent s. Th is doesn’t seem to happen

in humans, though. Studies have failed

to show significant improvements in

blood testosterone levels or muscle

mass. A few small-scale studies have

shown a limited improvement in male

libido and erectile function.

RATING

U

IS FOR

UVA URSI

The bearberry plant, Arctostaphylos

uva ursi, produces fruit that contain

the hydroquinone compound arbutin.

This is an antibacterial that passes

into your urine and one study found

it can be effective against urinary

tract infections, but there is limited

research into its effectiveness in

humans. Hydroquinones can also

cause liver damage in high doses,

so using it for more than five days,

or more than five times in one year

is not recommended.

RATING

S

IS FOR

SPIRULINA

Made from dried blue-green bacteria,

spirulina is a good source of protein

(although it doesn’t contain any vitamin

B12). There are some lab studies that

have shown possible immune system

boosting effects, but these haven’t been

replicated in humans. One small-scale

study found that spirulina was effective

at treating chronic arsenic poisoning.

RATING